Have a trouble area that you want to work on, but need to find the perfect diet/workout to target it? Okay, brace yourselves for this: Unfortunately, there is no such thing as targeted weight loss. But that doesn’t mean you should go throwing the towel in just yet. Through a balanced diet and exercise regime that focuses on the specific areas you are wanting to improve, you can achieve both weight loss and tone in specific areas.
Firstly, it is important to reflect on your diet. If you are consuming more calories than you are expending on a regular basis, then you will struggle to shed any extra weight you might be holding on any part of your body. Having said that, I am not suggesting you should starve yourself either! Your body needs a regular supply of nutrients in order to maintain its basic functions, as well as the energy required to get up and exercise on a regular basis!
So when it comes to your diet, here are a few suggestions:
Regulate your portion sizes. Many people eat more than they need to simply out of habit. So cut your portions down and eat slowly. By eating slowly, not only are you assisting in the digestion process, you are also allowing time for the food to reach your belly so that you will feel full before you have overeaten!
Pick fresh foods. Fresh foods are always a better option over processed foods that contain a variety of ingredients you might not even be aware of. So fill your trolley up with fresh fruits, vegetables, lean meats, eggs, natural yogurt, lentils, and beans!
- Eat less, more often. I find that in order to maintain the energy levels I need to be active, as well as stave off food cravings during the day, I opt to eat 4-5 small meals spaced out over the day, instead of three large ones. This not only prevents me from feeling too full to do anything after each meal, it also means I have a fairly regular fuel source and I can mix up my meals to make sure I am getting all the nutrients I need.
Secondly, it is important to find a balance between exercises that will help you burn through stored energy (fat), as well as exercises that will help shape and tone the muscles in the area you would like to target. The more muscle you have there, the tighter the skin will appear and the more shapely and toned you will look.
Try to balance out your cardio training and resistance training. Pick cardio that will also help focus on the areas you want to target. For example, if your ‘problem area’ is your upper arms, you may wish to do 20 minutes of rowing, followed by arm focused resistance training.
Though you will be focusing your training on specific areas, it is also important to maintain balance in your body and allow for the appropriate rest periods so your muscles have the time they need to repair and recover.
So even though there are no specific exercises that only target weight loss in certain areas, you can achieve great results with a balanced diet and a well thought out exercise regime!