Spot Toning: Fact or Fiction
Are you one of those people that still believe if you do 500 abdominal crunches each day, that flabby middle will evaporate? If so, you are not alone. Many people still believe that over-exercising specific parts of the body will enable “spot” toning or the dissipation of fat from a preferred part of the body.
The harsh reality is that it just isn’t so. Aerobic exercise and strength training help you to burn fat, but your body makes the bottom line decision as to where the weight comes off. Face it ladies, the first place where weight tends to disappear is from the bust line! It’s not fair, but unfortunately the adipose tissue on the abdomen, hips and thighs is usually most unwilling to say a final farewell.
Removing fat from the body is a function of calories in versus calories out, nothing more. If you eat more calories than you burn, you will add fat; if you eat less than you burn, you will lose a pound for every 3500 calorie deficit. The most efficient way to reduce your body fat is to eat a healthy diet, engage in at least 200 minutes of continuous or aerobic activity per week (low-impact or step aerobics, walking, elliptical, cycling or swimming), and follow a regular strength training program. During continuous activity, the body burns fat which facilitates weight loss and increases caloric expenditure at rest. Regular exercise stimulates activity in muscle tissues and reduces the loss of muscle mass during a weight loss program.
People often set unrealistic goals for their bodies, which can be destructive to self-esteem and body image. You will be most content if you learn to make the most of what you have, since each of us was genetically designed to be a bit different. Ladies, forget about the Cosmo cover models; and gentleman, its OK if you have to wear a shirt along with your Calvin Kline jeans. Remember to set your sights on a healthy weight, rather than a perfect body. And exercise regularly, so you will look and feeling the best you possibly can every day.