i know you can't spot reduce but how to minimize a certain a
Replies
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DON'T obsess about it. Your body reduces fat based on how your genetics allow it. Be consistent and continue with your routine.i guess i didn't word things properly... i wanted to know if there was something else i needed to do or do more of to help it along...
A.C.E. Certified Personal & Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition0 -
I can tell you one thing, CARDIO IS NOT the answer. If you want to cut FAT, then you need resistances/strength training. And not that 5 lb 30 rep crap. You need to lift heavy enough so you fail at 8-12 reps. Cutting fat will help you get you that body that you want.
Now I know all the cardio heads are going to come back at me and fight, but I am merely talking from a scientific perspective (as noted below in the link) that RT will provide greater fat loss (with a good nutrition plan, aka eating enough to fuel the fire).
http://www.metaboliceffect.com/topic/38-nutrition-lifestyle.aspx
To further express my reasoning, below is a response from another MFP member that I have been working with. She is 36 years old and for 2 months only did ST/RT.. aka zero cardio. I had her eating 2100 calories on lifting days and 1800 calories on non lifting days. She lifted 4 times a week. And here is what she got.
"I just wanted to thank you for your help. You helped me a few months back and I just wanted to give you an update on my progress. 12 weeks ago I started at 154 and 28% bf. I got my bf remeasured last Friday and it was 24%. But I only lost 1 pound. It is crazy to me but I have learned to ignore the scale. You were right that keeping consistent and not giving up my body would finally adjust.
Thanks again for your help!
Stephanie"
For those that didn't do the math, she gained 3 lbs of lean muscle mass. And as we all know, muscle is more dense that fat which makes you have a tighter body. Cardio is heart health and helps circulation. ST/RT/WT cut fat and make muscle. More muscle = faster metabolism.0 -
thx. i just like the answers specific to me. Everyone is different and some didn't respond on a topic last week that they might today... and that could be that piece of information that helped me understand it the best...
i still don't know what is best for me with my extra 30 min of my daily exercise... cardio? i have read people say you need to burn the fat off? i know people have given good suggestions like keep up the cardio, strength, healthy eating, etc but what should i do with that other 30 min a day of exercise? i want to make the most of it since i only have 1 hr a day and 30 min of that is doing a dvd already....0 -
thx. i just like the answers specific to me. Everyone is different and some didn't respond on a topic last week that they might today... and that could be that piece of information that helped me understand it the best...
i still don't know what is best for me with my extra 30 min of my daily exercise... cardio? i know people have given good suggestions like keep up the cardio, strength, healthy eating, etc but what should i do with that other 30 min a day of exercise? i want to make the most of it since i only have 1 hr a day and 30 min of that is doing a dvd already....
look above. Also, try not to mix heavy cardio and ST on the same day. Your body may end up fighting for resources when trying to repair and it may not provide the most benefits from both.0 -
sorry i posted after you already responded... so is 30 min enough to life heavier?0
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thx. i just like the answers specific to me. Everyone is different and some didn't respond on a topic last week that they might today... and that could be that piece of information that helped me understand it the best...
i still don't know what is best for me with my extra 30 min of my daily exercise... cardio? i have read people say you need to burn the fat off? i know people have given good suggestions like keep up the cardio, strength, healthy eating, etc but what should i do with that other 30 min a day of exercise? i want to make the most of it since i only have 1 hr a day and 30 min of that is doing a dvd already....
Do what you enjoy and what you'll stick with, whether it's running, walking, strength training, swimming, whatever. Some people will tell you you HAVE to lift weights, some people will tell you you HAVE to do cardio.. do what you enjoy. Elite marathon runners have low body fat percentages, and so do bodybuilders. You can lose fat and become fit doing any number of things.. So do what you enjoy
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sorry i posted after you already responded... so is 30 min enough to life heavier?
30 minutes is fine. 45-60 is probably a bit more optimal but whatever works in your schedule.0 -
Lol, use some Woolite on the area. Or if you're Greek, then some Windex!I know I can't spot reduce, but how can I spot reduce?
A.C.E. Certified Personal & Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition
BAHAHAHAHAHAA!!! LOVE this!0 -
again, i'm not going to bother reading all the responses.
I *finally* made headway on the pooch! I was struggling with that area myself....
You just have to keep working at plugging away on your overall body fat...but I will say there are three things I found really helpful in finally seeing results in that area (because they worked at my overall body fat %):
(1) HIIT
(2) WEIGHT LIFTING!!!! heavy compound lifts
(3) clean eating.
do those things, watch your calorie intake, and you WILL see results....eventually. Patience is key here.0 -
thx. i just like the answers specific to me. Everyone is different and some didn't respond on a topic last week that they might today... and that could be that piece of information that helped me understand it the best...
i still don't know what is best for me with my extra 30 min of my daily exercise... cardio? i have read people say you need to burn the fat off? i know people have given good suggestions like keep up the cardio, strength, healthy eating, etc but what should i do with that other 30 min a day of exercise? i want to make the most of it since i only have 1 hr a day and 30 min of that is doing a dvd already....
Do what you enjoy and what you'll stick with, whether it's running, walking, strength training, swimming, whatever. Some people will tell you you HAVE to lift weights, some people will tell you you HAVE to do cardio.. do what you enjoy. Elite marathon runners have low body fat percentages, and so do bodybuilders. You can lose fat and become fit doing any number of things.. So do what you enjoy
thanks that is a very good point!!!! i have no idea how to lift, never thought of myself doing it and have no equipment to do so.... but thought if that will help, i will try to figure out how i can do it...\
i do have a treadmill and elliptical at home plus my 3 and 5 lbs weights so far... i was so confused on what to do with my other 30 min a dya, as i have read before that many will do extra cardio as you don't get enough in the dvd's but then others say not to /bc you are using weights and they should be on the same day.... even though it's not heavy weights.... maybe for now i will just stick with the dvd and try to just get out side for bike rides or walks for the other 30 min..... see where that takes me. it just seems like such a long process to loose a little bit of weight.0 -
thx. i just like the answers specific to me. Everyone is different and some didn't respond on a topic last week that they might today... and that could be that piece of information that helped me understand it the best...
i still don't know what is best for me with my extra 30 min of my daily exercise... cardio? i have read people say you need to burn the fat off? i know people have given good suggestions like keep up the cardio, strength, healthy eating, etc but what should i do with that other 30 min a day of exercise? i want to make the most of it since i only have 1 hr a day and 30 min of that is doing a dvd already....
Do what you enjoy and what you'll stick with, whether it's running, walking, strength training, swimming, whatever. Some people will tell you you HAVE to lift weights, some people will tell you you HAVE to do cardio.. do what you enjoy. Elite marathon runners have low body fat percentages, and so do bodybuilders. You can lose fat and become fit doing any number of things.. So do what you enjoy
The down side is, the majority of us aren't bodybuilders or elite marathon runners. So if we look at the common runner vs the common WT person, who would have low body fat, lol.
Sorry, not trying to pick on your today. Even though it may seem that way.0 -
Uhm...well. I know I'll probably get razzed hardcore for this, but have you ever just considered lipo? If you lose that last six pounds and it still isn't perfect, well, I don't think there's anything wrong with a little help. One afternoon in the doctor's office and you can be back to your regular life in no time...with no fat to worry about where you're worrying about it.0
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One last thing, maybe look into Chalean Extreme to be your next in home workout program. I had the deluxe version which comes with resistances bands and loved it. And this is coming from a guy.0
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thx. i just like the answers specific to me. Everyone is different and some didn't respond on a topic last week that they might today... and that could be that piece of information that helped me understand it the best...
i still don't know what is best for me with my extra 30 min of my daily exercise... cardio? i have read people say you need to burn the fat off? i know people have given good suggestions like keep up the cardio, strength, healthy eating, etc but what should i do with that other 30 min a day of exercise? i want to make the most of it since i only have 1 hr a day and 30 min of that is doing a dvd already....
Do what you enjoy and what you'll stick with, whether it's running, walking, strength training, swimming, whatever. Some people will tell you you HAVE to lift weights, some people will tell you you HAVE to do cardio.. do what you enjoy. Elite marathon runners have low body fat percentages, and so do bodybuilders. You can lose fat and become fit doing any number of things.. So do what you enjoy
The down side is, the majority of us aren't bodybuilders or elite marathon runners. So if we look at the common runner vs the common WT person, who would have low body fat, lol.
Sorry, not trying to pick on your today. Even though it may seem that way.
Oh I get what you're saying and I totally agree. I'm a huge fan of WT myself and I heart lifting heavy.. BUT, the reality is for most people to find a fitness program that they will actually stick with long-term, it has to be something they enjoy doing. I love lifting, so it works great for me.. somebody who despises it isn't going to be nearly as successful.0 -
cant spot reduce but you can minimize the storage of fats, basically for women its a bit harder to get rid of the stubborn fats due to different concentrations of adrenoreceptors(good vs bad) on their fat cells. cardio definitely helps increase blood flow to the stubborn fats and thus increasing fat utilization(depending on different variable hormones, which then boils down to your diet). anyhow long story short its possible to access stubborn fats for energy, but the process to do so is very tedious and almost impractical for your daily dieters(even for me).
to be honest id rather just stick to overall fatloss and besides that your genes also play somewhat of an important role.0 -
Uhm...well. I know I'll probably get razzed hardcore for this, but have you ever just considered lipo? If you lose that last six pounds and it still isn't perfect, well, I don't think there's anything wrong with a little help. One afternoon in the doctor's office and you can be back to your regular life in no time...with no fat to worry about where you're worrying about it.
haha i can't afford that! would if i could,lol0 -
One last thing, maybe look into Chalean Extreme to be your next in home workout program. I had the deluxe version which comes with resistances bands and loved it. And this is coming from a guy.
actually i have thought of getting that to be my next at home dvd program... it's a bit pricey for me right now but i am going to start saving for it.. i just like the 30 min dvd's as i know i can get them in daily with NO excuses...0 -
cant spot reduce but you can minimize the storage of fats, basically for women its a bit harder to get rid of the stubborn fats due to different concentrations of adrenoreceptors(good vs bad) on their fat cells. cardio definitely helps increase blood flow to the stubborn fats and thus increasing fat utilization(depending on different variable hormones, which then boils down to your diet). anyhow long story short its possible to access stubborn fats for energy, but the process to do so is very tedious and almost impractical for your daily dieters(even for me).
to be honest id rather just stick to overall fatloss and besides that your genes also play somewhat of an important role.
genes.. not what i wanted to hear, then i am doomed!!!!!!!!!!!!!!0 -
Uhm...well. I know I'll probably get razzed hardcore for this, but have you ever just considered lipo? If you lose that last six pounds and it still isn't perfect, well, I don't think there's anything wrong with a little help. One afternoon in the doctor's office and you can be back to your regular life in no time...with no fat to worry about where you're worrying about it.
Even if you do lipo, if you dont' maintain healthy eating, the fat comes back. On a side note, one of my MFP did laser lipo and isn't seeing results and she is following the diet to a "T" based on her doctors advice.0 -
Sometimes fat in that area just doesn't ever go away and you learn to live with it or get a tummy tuck. I'm a wuss when it comes to pain and don't have a lot of money so I'm doing the former. I've been down to a weight that is unhealthily low and was skin and bones in all other areas of my body, and still had a lower belly roll of fat. I've tried ab exercises, low carb diets, weight lifting, you name it. I have rock hard abs but the roll of fat over the muscle remains. I've never had any kids either, so it's not a "post-baby belly." I'm just genetically predisposed to carry fat in that one area. I just focus on the rest of my body that looks toned and trim. 0
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One last thing, maybe look into Chalean Extreme to be your next in home workout program. I had the deluxe version which comes with resistances bands and loved it. And this is coming from a guy.
actually i have thought of getting that to be my next at home dvd program... it's a bit pricey for me right now but i am going to start saving for it.. i just like the 30 min dvd's as i know i can get them in daily with NO excuses...
CLX is 35-45 minutes. One thing I loved compared to P90X(2) which are an hour+0 -
ya as nice as that would be and a quick fix i want to do things right, i want to be able to keep this way of living for ever! i am trying to be 100% healthy in general to the best as i can.0
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There will be areas on the body that cannot be reduced NO MATTER what some may do. I've seen it with men and women and if they've 100% exhausted every doable angle and still have that last 2-5lbs of fat hanging on, then lipo isn't a bad resort. But remember I said that ALL avenues have been done and exhausted before lipo and not doing it just to get rid of fat.Uhm...well. I know I'll probably get razzed hardcore for this, but have you ever just considered lipo? If you lose that last six pounds and it still isn't perfect, well, I don't think there's anything wrong with a little help. One afternoon in the doctor's office and you can be back to your regular life in no time...with no fat to worry about where you're worrying about it.
A.C.E. Certified Personal & Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition0 -
One last thing, maybe look into Chalean Extreme to be your next in home workout program. I had the deluxe version which comes with resistances bands and loved it. And this is coming from a guy.
actually i have thought of getting that to be my next at home dvd program... it's a bit pricey for me right now but i am going to start saving for it.. i just like the 30 min dvd's as i know i can get them in daily with NO excuses...
good , it will fit into my time slot. how much harder is it then Jm's?
CLX is 35-45 minutes. One thing I loved compared to P90X(2) which are an hour+0 -
Show me the research.The down side is, the majority of us aren't bodybuilders or elite marathon runners. So if we look at the common runner vs the common WT person, who would have low body fat, lol.
If you ONLY do WT, and watch your nutrition, vs someone that does a little of both (cardio & WT), the latter will win the fat loss battle. I will even go as far as saying that only moderate cardio 3-4x a week and a slight cal deficit will win the fat loss battle vs WT only. I'm not knocking WT, I'm actually a strong proponent of it, but don't try to mislead people by saying you won't lose fat on cardio only.0 -
Show me the research.The down side is, the majority of us aren't bodybuilders or elite marathon runners. So if we look at the common runner vs the common WT person, who would have low body fat, lol.
If you ONLY do WT, and watch your nutrition, vs someone that does a little of both (cardio & WT), the latter will win the fat loss battle. I will even go as far as saying that only moderate cardio 3-4x a week and a slight cal deficit will win the fat loss battle vs WT only. I'm not knocking WT, I'm actually a strong proponent of it, but don't try to mislead people by saying you won't lose fat on cardio only.
I guess you didn't see the link I posted on the last page.
Also, don't get me wrong. I am a firm believe in doing both cardio and ST/WT. But from a FAT loss perspective, WT is better.0 -
All you can do is lower your body fat all over.0
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Do intervals to burn fat faster.0
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You're right that you can't spot reduce. You can, however, build muscle in specific areas so as your entire body loses fat, the muscle tone underneath will look better. Just keep doing what you're doing. Eventually you will see those results!0
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Oh, I'm assuming you're a female. In that case, lower belly pooch is a pretty basic part of the anatomy of a woman and only at very low body fat percentages does this go away.0
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