Fitness 101

By:  Jeff P. Wood, ACSM-CPT

Everyone has a certain difficult spot where fat seems to persist, or where they want to lose fat.  For women it may be in their hips and thighs, or under the arms.  For men it is typically in the gut.  A friend once asked me what exercises she could do to get rid of her love handles.  My reply was simple: “Put down the fork.” Though the location may be different per individual, people have one thing in common: a tough spot where fat loss seems impossible and they want some special exercises to get rid of it.

Contrary to what infomercials and corporations might tell you, spot reduction, the idea of using specific exercises to target fat loss in a certain area, is a myth.  Fat loss happens all over the body; in some places more than others depending on genetics, gender, and age.  Body fat throughout the entire body must be reduced to affect a certain area; planks, bridges, and other core and leg exercises will only work the muscles underneath the fat.

Even though spot reduction is a myth there are ways to help reduce fat in your troubled areas and, likewise, your entire body.  Here are some suggestions to help you lose fat, look good, and feel great: 

Slow down when you eat.  It takes the body roughly 20 minutes to start feeling full from the food you provide it.  Instead of quickly wolfing down a whole pizza, try eating more slowly to allow your stomach enough time to tell your brain to stop eating.  Putting down the fork between bites is a great way to help slow you down.

Drink a tall glass of water (16oz) before every meal.  This will help you to feel fuller sooner.

Use a smaller plate.  The brain doesn’t like to feel cheated.  If you use a smaller plate, you can fill the plate with less food and feel satisfied when you are done.

Don’t go for seconds.

Eat the rainbow.  Eat a variety of colorful fruits and vegetables.

Choose lean sources of meat.

Avoid empty calories.  Refrain from fatty junk foods, candy, and alcohol.

Exercise!  Do aerobic and strength training workouts: 60 minutes of moderate to vigorous intensity five days a week.

- Jeff Wood is a certified personal trainer and a PFT (Personal Fitness Trainer) student at Highline.