Perhaps, like most American, you tend to overdose on pie, candy, cookies, alcohol and just too much food during the holiday season.
It’s even possible you have thought about using specialized exercised equipment at one time or another. Designed supposedly to accelerate the delivery of buns of steel or perfectly sculpted six-pack abs.
But does specifically targeting certain body parts really produce localized fat loss? Late night commercials and some fitness publications would love to have you believe this. Scientific studies, however, prove otherwise.
A lot of people think that if you target certain parts of their body using exercise, you’re able to focus the places where your body is burning fat. Targeted fat loss, also known as “spot reduction,” is a popular idea partly because it appeals to our intuition.
But how true are these rumors? Is it really that easy? After all, if you’re doing a lot of crunches it seems like your abs should be nice and flat, right?
Scientific Studies on Targeted Fat Burning Exercises
The sad truth is that it’s not that easy. The truth is that the places where your body is losing fat can be attributed to genes rather than some ‘miracle’ exercise or diet. In fact, think about trying to remove a pot of water just from the bottom corner of your full bathtub. It’s not going to happen. The level of water is going to decrease but you can’t specify where the water is taken from.
A study in 2013 measured how exercise affected the mass of fat in a body area that was targeting. The participants did lots of leg presses using the leg that was nondominant over three months.
Even though they did anywhere from 960-1,200 repetitions three times weekly with really light resistance, they didn’t see any significant change in their fat in the leg that was exercised. They did see a decrease in fat in their upper body. However, nothing in the leg that was doing the work.
A 2007 study led by the University of Connecticut, 104 participants completed a twelve-week supervised resistance-training program in which their non-dominant arm was selectively exercised. The MRI found a generalized subcutaneous fat loss independent of gender, supporting the notion that spot reduction does not occur as a result of resistance training.
Does that mean that you’re out of luck if you’re wanting to make your stomach smaller? Well, the good news is that you’re not going to spend from $19-$199 on the newest gizmo for fat burning. But there is more good news.
How to Target Fat Reduction
If you’re really serious about making your stomach flatter and you’re following a good diet and exercise program, there are a few things that you’re able to do so that your waistline.
CoolSculpting® treatments can help men and women who are interested in removing a few extra inches, in hard to reach places. One CoolSculpting treatment is going to shrink approximately 20-25% of unwanted fat in a given area like your chin, abdomen, thighs, and hips.
2. Improve Your Circulation
This can be done by doing exercises which invoice cardio and strength training and by getting massages. You can also do it by taking showers which change from hot and then go cold.
3. Improve Your Diet
When you eat a diet that is low in fat and full of vegetables and lean protein, it helps you with losing body fat. Stay away from starches, alcohol, sugars, sugary fruit and processed foods. When you lower your carb intake, this also will help. Foods that are low on the glycemic index also will help with losing weight.
4. Do Cardio
One of the best ways that you can remove fat and cellulite is through cardio. Interval training is one of the best choices, since it varies your activity’s intensity and helps burn fat.
5. Do Strength Training
When you firm up the muscle beneath your cellulite, it’s going to help with smoothing out the appearance of your skin. One of the best things that you can do is to strength train your upper body’s muscles, particularly your back and shoulders. This is going to help with improving your posture and changing the proportions of your body.
Conclusion on Targeted Fat Loss
The methods talked about in this article are going to help with making you look smaller. CoolSculpting will help target pockets of fat in hard to reach places. Exercise will help with posture, and also will help with you appearing thinner and standing taller, and the muscle that you’re building will also help with increasing your metabolism and speeding up how quickly your body is shedding fat and burning calories.
The thing that you should remember is that even though you may do a lot of crunches, chances are that you’re not going to get the stomach you want. You want to eat correctly and work your whole body. Doing strength training is going to increase your calorie burning 24/7.
Another thing that can help is high-intensity cardio, which can help with burning a lot of calories in a short time. Eating healthy will also ensure that you’re eating the right number of calories.
You may not find you’ve lost three sizes in just a week. But you’re going to reach the goal you have eventually. You’re also going to feel and feel much better.
Questions about Targeted Fat Loss?
Let Pura Vida Medical Spa help you reach your weight loss goals. Call us at 239-919-7872 and schedule a free skin care consultation. On the web, visit puravidanaples.com to learn more about us and our med spa services.
We are conveniently located in Downtown Naples on Fifth Avenue South with ample free parking nearby. After (or before your appointment) visit some of the nearby great restaurants and shopping in our neighborhood.