Ask The Fitness Guru - Spot Reduction, Metabolism & Toning

Ask The Fitness Guru - Spot Reduction, Metabolism & Toning

Dear Fitness Guru,
What is spot reduction and how do I do it?

Signed,
Craig

Dear Craig,
If you watch TV infomercials you will see numerous products that claim that you can reduce fat in specific areas such as the midsection of your body, your thighs, or even your buttocks. While any exercising can help develop these body parts and make the muscles stronger, no product or exercise can reduce fat in any one area. Spot reduction does not work.

When you consume food and don't exercise, you will see that you store any excess calories as fat around your body. For the people who are looking to get rid of this excess fat they have to realize that they have to exercise and diet. Although the theory of spot reduction seems legitimate, all studies show that it is ineffective. If it did work then people who do hard ab workouts, people who wall climb, or those who do a lot of lifting should have less fat on their stomachs, biceps, or triceps, and this is just not true.

If you are looking to lose fat, nothing beats a good diet and cardio-based activities.

Dear Fitness Guru,
How do you increase your metabolism to lose weight?

Signed,
David

Dear David,
If you are looking to increase your metabolism, the best way to do it is by lifting weights. A person who has more muscle mass will burn more calories when resting when compared to a person who does not have the same mass. If you are looking to lose weight, working out, cardiovascular exercise, and the right diet can help your cause.

By watching your diet, consuming less carbs, and increasing the amount of protein you take in while limiting your fats, you will have a better chance of losing those extra pounds.

Dear Fitness Guru,
When is the best time to exercise?

Signed,
Les

Les,
If you are looking to find the best time to lose weight, it is suggested that you workout and do any cardio exercises in the morning, since this is when your metabolism is at its highest. If you are looking for the best time of day to go to the gym, that would depend on your schedule. In order to be more successful it is suggested that you are consistent and workout at the same time every day. Once this becomes a habit, you will tend not to miss any workouts.

Dear Fitness Guru,
How to I tone down?

Signed,
Brad

Dear Brad,

In order to tone down you have to watch your diet, go to the gym, and do cardio based exercises. If you want your abs to be visible, your body fat has to be around 10-12%. To measure body fat, you can go to a personal trainer and use a dunk tank, calipers, or via electrical impedance. Out of the three methods, the dunk tank is the most accurate. For your diet, a good rule to follow is 60% carbs, 30% protein, and 10% fats. When trying to lose weight you have to adjust your carb intake by lowering it 10%, increase your protein intake by approximately 10% to 15%, and keep your fat intake between 5-10%. Going to the gym and increasing your strength and muscle size by exercising is also important if you want to see the definition in your body. Finally, cardio based activities such as running, swimming, or biking are good for toning down.