Debunking the Myth of Spot Reduction

Do you ever wonder how to shrink the fat on your thighs or reduce the flab on the back of your arms? Ever wake and up and dream about wearing your favorite pants from the glory days of college? Well, short of plastic surgery, there is no way to simply eliminate certain problem areas.

The reality is that slimming your figure is not a simple task. In order to lose weight in one spot, you must be willing to work your entire body. So, the women who want thinner hips and the men who seek to shed the spare tire must attack the body as a whole. You must lift each body part, and to see the best gains I advocate performing more multi-joint exercises such as bench presses, rows, squats and lunges.

These types of exercises challenge the cardiovascular system as well as stimulating the muscles because they require a lot of effort and force the heart to work harder. Another great trick to speed metabolism during lifting workouts is to steadily reduce your rest periods. This is an advanced technique and should be changed according to perceived exertion levels, experience and training goals.

You can perform all the crunches and inner/outer thigh lifts you want, but it takes more to see the desired results. First, you must perform a consistent progressive strength training program that calls for you to work each body part twice per week. Next, you must engage in a moderate amount of aerobic exercise to aid in boosting metabolism. Finally, you need to follow a sound eating plan (not necessarily a diet). With hard work and consistency, you will begin to see positive changes.

With that said, you can toss away all those exercise tapes or gadgets that promise quick fixes or spot reduction. The best approach is developing a sound nutritional and fitness plan with the intent of making long-term lifestyle changes. This philosophy, albeit slower and more difficult, will deliver permanent results and prevent you from feeling disappointment with unfulfilled claims from fraudulent fitness marketers today.

See how these five proven fitness tips will change your figure in just 3 months:

1. Perform strength training circuits for 30-40 minutes. Consider a circuit as 3 different exercises performed consecutively. Do 3 circuits.

2. Following the circuit, perform 15-20 minutes of high intensity cardiovascular training (perceived exertion = at least 7 on a scale of 1-10).

3. Split your routine into 3 days ? total body, chest/back/triceps and legs/shoulders/biceps.

4. Perform 3 sets of 10-12 reps for each exercise in the circuit.

5. Rest no more than 60 seconds between each circuit set, and no more than 2 minutes between each circuit.

Brian Schiff, PT, CSCS, is a respected author, physical therapist and fitness expert. You can sign-up for his free online newsletter @ http://www.thefitnessedge.cc.

Copyright © 2004 Brian Schiff

MSN India
Gentle exercise can help stroke victims recover, new study says
Telegraph.co.uk, United Kingdom - 23 hours ago
Gentle exercise can help stroke victims recover up to 20 years after their diagnosis, a new study suggests. By Kate Devlin, Medical Correspondent Using a ...
Treadmill Exercise Retrains Brain And Body Of Stroke Victims Science Daily (press release)
Exercise forges brain changes in stroke survivors Reuters
Brains of stroke survivors show improvements from exercise CBC.ca
Medscape (subscription) - WebMDall 39 news articles

BBC Sport
Olympic passion turns into "exercise fervor" in China
Xinhua, China - 11 hours ago
29 (Xinhua) -- The end of the Olympic Games has not been the end of exercise for Beijing, for people's enthusiasm for keeping fit has been encouraged. ...
DAVID C. HENLEY Publisher Emeritus Lahontan Valley News
all 2,022 news articles

Canada.com
Analysis: Kremlin sees a threat, Nato an exercise
Times Online, UK - 20 hours ago
A provocative build-up of Nato warships in the Black Sea or a routine naval presence engaged in nothing out of the ordinary? On the face of it, American and ...
Russian warning on Nato warships Scotsman
NATO says its ships are on a routine visit in the Black Sea Religious Intelligence Ltd
NATO’s navy delivers weapons to Georgia under the guise of ... Pravda
PRESS TV - New York Timesall 3,091 news articles

Editorial: When bad weather hits, exercise caution on the highways
Green Valley News, AZ - 9 hours ago
Southern Arizona is still in the midst of monsoon season, which means drivers should exercise an extra amount of caution when behind the wheel. ...

ABC News
'Sexy' exercise salon has Adams officials in a cold sweat
Pittsburgh Post Gazette, PA - 14 hours ago
"The activities deemed too provocative by Adams Township have become an increasingly popular form of exercise for women around the country, ...
Butler County instructor stands up for pole-dancing Pittsburgh Tribune-Review
Pole-Dancing and the Law: 1st Amendment Collides With Zoning Wall Street Journal Blogs
Pa. town sued after rejecting pole-dancing studio The Associated Press
all 106 news articles

Peter Chianca: We need exercise, no butts about it
Salem Gazette,  USA - 12 hours ago
Apparently, some type of physical exercise is also necessary. I believe there are medical studies that will back me up on this. Unfortunately, in my case ...

Ontario Now
Exercise Benefits Stroke Survivors, Medical Cell Research, Sports ...
Boston Channel.com,  USA - 22 hours ago
Researchers from the University of Zürich in Switzerland have found another reason for stroke survivors to exercise. In a randomized, controlled study, ...
Potent Promise: Essential Stemness Science News
all 491 news articles

Plexus renews shareholder rights plan; ups minimum stake to ...
Forbes, NY - 6 hours ago
NEW YORK (Thomson Financial) - Plexus Corp. Friday said its board renewed a shareholder rights plan that extends a previous plan which expired on Aug. 12. ...
Plexus Renews Shareholder Rights Plan; Ups Minimum Threshold to 20 ... RTT News
all 16 news articles

Fear of strike at CFB Goose Bay prompts military to move exercise
Canoe.ca, Canada - 8 hours ago
The month-long exercise involves CF-18 fighters and 250 personnel from CFB Bagotville in Quebec. Happy Valley-Goose Bay Mayor Leo Abbass says they've missed ...
5 Wing Exercised Moved by DND VOCM
Threat strike scuppers NL defence training Canada.com
all 19 news articles

Duluth Metals announces extension of exercise period for Class A ...
MarketWatch - Aug 27, 2008
U) today announced that its Board of Directors has approved the extension of the exercise period for its Class A Warrants from their scheduled expiration ...

Life Walking: Dont Walk Just For Exercise - Change Your Life

"Life walking" is more than walking for exercise and fitness objectives. It's the larger ideal of using walking to change your life.The objective for this New Year... Read More

The Importance of The Fibonacci Numbers in Fitness Training

"Things do not change; we change." ?Henry David ThoreauThe following article is a chapter from my new book, The Da Vinci Fitness Code.Professor Stanley Plagenhoef, one of... Read More

Exercise Tips

Exercise TipsThe most effective exercise regimen includes both strength training and cardiovascular (aerobic) training in a consistent, regular program.· 2-4 days of strength training and · 2-5... Read More

Home Gym Workout Routines

Home gym workout routines can take the hassle out of staying healthy. How often have you claimed your busy schedule as the reason you could not get... Read More

Dangerous Shoulder Exercises

Have you ever suffered from shoulder discomfort after working out? I am referring to aching or sharp pain experienced in the front of the shoulder or lateral... Read More

Arthritis Exercise ? One Way to Relieve Pain & Stiffness in Your Joints (part 2)

Even when you cannot make it out to walk or to an aquatics or yoga class, there are exercises you can do daily to improve flexibility, strength... Read More

Debunking the Myth of Spot Reduction

Do you ever wonder how to shrink the fat on your thighs or reduce the flab on the back of your arms? Ever wake and up and... Read More

Why Do My Feet Hurt So Much When I Run?

If you are a seasoned runner you know the importance of a good running shoe. It can make the difference between a great running experience and potential... Read More

The Truth about Spot Reduction

At any point, we can pick up the latest fitness magazine or see a television ad for the newest "abdominal reducer" exercise. These gimmicks are feeding on... Read More

Attention, Ladies!

Building those impressively sleek shoulders takes a great deal of raw grind but once you sport a shapely set, you'll quickly be separated from the rest. If... Read More

An Ab Exercise For Everyone!

I don't have much of a problem with belly pouch or bulge, since I've been doing one ab exercise or another for most of my life to... Read More

Discover the Best Weight Loss Exercise Ever!

The Best Weight Loss ExerciseThe exercise the experts are keeping a Secret. The easiest exercise in the world actually "Burns the Most Fat"!There is only one weight... Read More

Fitness the Goddess Way: Movement vs. Exercise

I was excited to hear the esteemed speakers at the Fall 2004 Omega Institute Conference. The "biggies" of the women's movement such as Gloria Steinem, today's best-selling... Read More

Sets And Reps - The High And Low Weight Workout

Big weights! Wicked pump! I always get caught between two minds whenever I hit my workout at the gym. One side of me says to lift heavy... Read More

Warming Up Properly

In our 'Stretching' article series (http://optimumlife.co.nz/Fitness%20Articles/Stretching/Stretching1.htm), we discussed why it's important to stretch as part of your workout. We also touched on the importance of warming up... Read More

Pilates: A Challenging and Motivating Exercise Regimen

Pilates is named after its creator Joseph Pilates. It is an exercise regimen that uses machines and special stretches. This exercise puts emphasis on flexibility and overall... Read More

Burn that Fat - The Most Efficient and Effective Exercise Yet Devised by Man!

Rebounding: Health and Fitness BenefitsAs quoted by NASA, rebounding is "the most efficient and effective exercise yet devised by man". It is an excellent, non-impact, aerobic excercise... Read More

Mom, How F.I.T.T. Is Your Workout?

Moms don't have the time or desire to mess around with complicated workouts that don't get results. If you want real Mommy Muscle you need a plan... Read More

Exercise and Diet ? For Your Waistline

Caring for your body is the most important thing you can do in your life. You only get one body, and it needs attention. Too often in... Read More

Different Exercises Schedule to Combat Hypertension, Obesity, and Asthma!

Different Health Problems generally do not allow us to do traditional exercises. Above all, one type of exercise cant be effective to each group facing different challenges.... Read More

How Exercise and Beta-Glucan Help the Immune System

It is thought that moderate exercise, such as speed walking, jogging, and aerobics may enhance your body's natural resistance to infection. This is due to that fact... Read More

Movement That Matters: Exercise With a Greater Purpose

You've seen the commercials Ive fallen and I cant get up! While this has been a topic of many jokes and late-night comedy skits, the reality is... Read More

The Importance of Stretching Exercises

Muscles and connective tissues shorten over time and that results in less flexibility. If your muscles have gone some time without being used, they tend to become... Read More

Stretching for Health

Lack of flexibility is now seen to be a major cause of general health problems and sports injury and is being linked to everything from stress. back... Read More

Workouts That Travel

A vacation can do wonders for reducing stress levels, but it can derail a healthy fitness regimen. Even some of the most die-hard exercisers find it difficult... Read More

Yoga

Yoga traditionally conjures up images of long hair, loin cloths and incense burning in a darkened room with strange music playing! It had an almost cultish persona.... Read More