What is spot reduction?
Spot reduction is simply the idea of focusing on particular area of your body in hopes defining or removing fat from that area.
To be honest, in the beginning I was one of that person that believed in the idea of spot reduction. For years I was a fat guy doing hundreds of sit ups every night. Obviously, I failed miserably. The one positive that came from it was while I was trying to get a six pack the wrong way, that process allowed me to develop my abs more. So by the time I was successful in getting my six pack, they were well developed.
The truth of the matter is, that your body chooses where the fat is removed from. In most men, the midsection is the last place that the body will pull fat from. In women, the lower body for the most part is the area that fat is removed from last.
So How does the body actually work?
It’s simple, all you can do is diet properly workout properly and consistently and be patient. At the end of the day it all depends on your genetics.
Take a look at your self. Be honest with yourself. Everyone has abdominals, but your body type determines what needs to be done to reveal them. A person with a slow metabolism can look at some that has a high metabolism and think that you can do the same thing to get the same result. The truth of the matter is you have to work twice as hard and diet twice as hard as the person with better genetics.
One of the main excuses of why most people don’t workout is time. Even though that isn’t a good excuse, we should all find time to take care of our bodies. Before I start preaching let me show you an example of how I am able to have fast workouts. Not just fast workouts but they are also quality workouts.
Super sets are doing two exercises back to back. This is counted as one set.
Tri/Giant sets are the same as supersets. The difference is instead 2 exercises you’ll do 3 exercise.
Combining 3 exercises into 1:
For instance, when performing squats try 10 conventional squads, separate your legs and perform 10 sumo squats. This will allow you to put emphasis on your quadriceps(conventional squats)and then you’ll put just as much emphasis on your hamstrings and glutes(sumo squats).
These tips will also allow you to increase your endurance while also burning more calories.
People come in all shapes and sizes. Where as in the past being over weight was seen as a negative. In today’s society in the norm and also accepted. Today we use the terms plus size, and more recently the term BBW. The term BBW has many different meanings, but I’m going to keep it pg 13. So we’ll go with the big beautiful women. Even the meaning in most cases are true. With more people promoting this, should we see this as productive or detrimental?
In life we deal with many different stressors on a daily basis. Whether it’s not getting a promotion that you feel that you deserve. Not having enough money in the bank. Maybe it’s relationship or family issues. Many of us can relate to all of these different scenarios. There’s one thing that they all have in common. You don’t have complete control over these situations.
We spend so much time stressed and worried about things that in many cases someone else has to play a part in accomplishing certain things. For instance, let’s use the example of getting a promotion at work. You may have all of the credential, experience and knowledge that it takes to get that position or promotion. But if the individual who is over you doesn’t think that you are good enough or just flat out doesn’t want you to have it, you’ll just be out of luck.
What is one a few things that you actually have control over. Your health and your body. Many people may feel that this isn’t true. For instance, in the black community diabetes and high blood pressure is the norm. Even though this may be the case, you still have the ability to take preventive measures. For instance, having regular doctor’s visits. Instead of waiting until you feel the side effects of diabetes or high blood pressure, stay on top of it. Get regular blood work done. Get your body fat checked. Find out where your weight should be and get it to that point.
Outside of height and facial features, if you aren’t satisfied with the way you look you have the ability to fix those so called “flaws”. At the end of the day, this falls on you. If you aren’t successful or satisfied with what you see, it’s your own fault. It’s your decision.
Take a look at yourself. Are you satisfied with what you see? If not, what would you like to see when you look in the mirror? After you find the answers to those questions. Then find out the steps that need to be taken.
Put all of your focus into what you can control. Then control it. Not only control it, but dominate it!
When it comes to weight loss, many people in the fitness industry have no idea the difficulty that many people have. Most likely the person that is posting content either have awesome genetics or a super high metabolism. So their fitness journey may be totally different than yours. I’m actually someone that has been overweight basically my whole life. With no help from anyone, through trial and error I have been able to figure out the formula that worked for me. In this video I’ll explain my struggles and how I lost over 100 pounds in less than a year.
1. Unrealistic Expectations.
It’s good to be motivated to lose weight and live a healthy life style.
With that motivation many of us said our immediate goal too high.
When goals are set too high, it leaves room to get discouraged and people end up quitting. The key is to set small goals. For example, instead shooting for losing 20 pounds a month try 1 to 2 pounds a week. Unrealistic expectations will cause you to become frustrated, which will lead to you giving up.
2. Not working out enough or too much
Muscle can be lost along with fat when trying to lose weight.
If you choose not to work out, most likely a majority of weight that you loose will come from your muscle. Exercising actually helps decrease the amount of muscle mass that you lose. It also helps increase the amount of fat that is lost. It will also increase or maintain your metabolism from. The more lean mass you have, the easier it is to lose weight and keep it off.
On the other hand, exercising too much can also cause problems
Excessive exercise is unsustainable in the long term for most people. In many cases this leads to stress. Excessive exercising can also damage the production of your adrenal hormones which regulate stress response.
Trying to over train to burn more calories doesn’t and is unhealthy.
However, lifting weights and doing cardio several times per week is a realistic plan for maintaining metabolic rate while losing weight.
3. Worrying too much about the numbers on the scale.
It’s normal to want to see a drastic drop in the numbers on the scale.
Those numbers only focus on weight change. The scale isn’t always a reliable tool be your numbers can be influenced by many things, such as water weight and how much food is remaining in your system from the past day.
Studies have proven that your weight can fluctuate by up to 4 to 5 lbs in one day.
If the numbers on the scale are not dropping, this doesn’t mean that you are not making any progress. Your body may still be losing fat mass but holding on to water.
Just remember that if you’ve been working out, you may be gaining muscle and losing fat.
When this happens, your clothes may start to fit loosely — especially around the waist — despite a stable scale weight.
Measuring your along with taking monthly pictures of yourself will allow you to actually see your fat loss progress.
4. Not eating enough or eating too much
Burning more calories than you take in is a requirement to lose weight.
Many of us tend to go by feel. You may feel that you’re not eating that many calories. But the truth of the matter that most of us tend to underestimate the amount of calories that we actually take in. There is actually a such thing as eating too many healthy foods. It’s simple, calories are calories. It doesn’t matter if it’s a “healthy” source or not.
On the other hand, decreasing your calorie intake too much can be counterproductive.
Studies on very low-calorie diets providing less than 1,000 calories per day show they can lead to muscle loss and significantly slow down metabolism.
Bottom Line: Consuming too many calories can stop you from losing weight. On the other hand, too few calories can make you ravenously hungry and reduce your metabolism and muscle mass.
5. No Weights or Resistance Work
Resistance exercises are important during weight loss.
Lifting weights are the most effective way to gain and maintain muscle. It also improves overall body composition and boosts belly fat loss.
In fact, a review of 15 studies with more than 700 people found the best strategy of all for weight loss appears to be combined aerobic exercise and weightlifting. Weightlifting or resistance training can help boost metabolic rate, increase muscle mass and promote fat loss, including belly fat.
6. Food Choices
Food that are low in fat and/or processed are normally seen as good choices when it comes weight loss. Most people don’t realize that these choices actually have the opposite effect. These type of foods are normally high in sugar, because it helps improve the taste.
Instead of keeping you full, low-fat foods will most likely increase your hunger, so you end up eating much more than you planned. Fat-free or “diet” foods are typically high in
7. Tracking Food
I always suggest to people trying to lose weight, that in the beginning to just start by eating healthy and nutritious food. This is a good and realistic way for a novice to start their fitness journey. This is only to start off. Eventually you’ll have to account the calories and carbohydrates that you are consuming. Even though eating nutritious foods is a good way to lose weight. Many healthy foods are still filled with carbs and sugars that may prevent you from losing weight. You also may not be getting the right amount of protein, fiber, carbs and fat to support your weight loss efforts. Tracking what you eat can help you get an accurate picture of your calorie and nutrient consumption. There are online tracking sites or apps that help you keep a count of your calories, carbs, etc.
If you’re not tracking what you eat, you may be consuming more calories and carbs than you need.
Your biceps and triceps need a higher amount of volume and frequency than any other body part to grow.
These movements along with a higher amount of time under tension can increase growth hormone release. This also allows the muscle to be pumped full of blood and oxygen.
Our main goal of these different arm exercises is to reach extremely high volume with next to no rest. It’s also something different to shock your body and keep your interest. The main goal is to increase your time under tension, which will increase the amount of blood and oxygen pumping through the muscle.
Every once in a while I’ll ad this to my regimen and I’ve noticed some significant improvements. The idea is to find three exercises and do them back to back to back. In the gym world this would be known as a giant or a tri set. Weight is not the most important thing especially since we’re focusing on a higher volume. For example, let’s take basic alternating dumbbell curls, hammer curls and preacher curls. You’ll do each one for 12 to 15 repetitions( we’re always going for 15). You’ll go through each exercise and that will count as one set.
Dumbbell curls 15 reps + Hammer Curls 15 reps + Preacher Curls 15 reps= 1 set
After you’re done with that first set you can rest( kinda ). You’ll only be resting your biceps because you’ll jump right into doing a giant or tri set with your triceps. We’ll take a few basic lifts like cable press downs, dumbbell kickbacks and dumbbell tricep extentions. Since I feel that the tricep is a muscle that should over power the bicep. I’ll normally do more reps with the tricep.
Cable Press Downs 20 reps + dumbbell kickbacks 20 reps + 1 arm dumbbell tricep extention 20 reps = 1 set
You’ll go through one round or set of biceps and you’ll be resting your biceps while you work your biceps. Obviously if your body is telling you to take a break or stop, you should probably listen. But the goal is to constantly be working. This will allow so much blood to pump through the muscle while keeping your heart rate up. So you’re building muscle while increasing your stamina.
These supplements will help with giving you more energy before, during and help with recovery after your workout so that you can come back and do it all over again. I highly recommend it.
What is your goal?
Before we start anything, you have sit down and figure out what your overall fitness goal is. Are you trying to get lean, or put on size? Are you training for an actual sport? Figuring out what your goal or purpose for training is important because every individual may need to approach it in a different way. When it comes to fat loss, since it is a fact that you can target the body fat stores easier when doing fasted cardio. It would make sense to attack it this way.
Even thought this makes sense and has even been proven work, we have to keep in mind that when it comes to fat loss, diet is the most important thing. If you burn off 500 calories during a fasted cardio session and all 500 calories come from stored fat, but you decide to go and eat 500 more calories that day than what you’ve burned off over the entire 24-hour period, guess what?
I hate to tell you but you’re right back in the same spot. Yes, are burning more fat during your fasted cardio sessions. That doesn’t mean you will see an automatic net fat loss through out the day. It always comes down to what your meal or diet plan consists of. Some people who are looking to build lean muscle mass will also use fasted cardio because they figure by doing so they are increasing their chances of staying lean as they go about the muscle building process.
Anything that may slow your recovery is going to have an affect on your ability to build muscle. Since you are reading this your main goal is probably building and maintaining muscle. With saying that, you’re most likely going to be putting in extremely hard workouts throughout the week to reach the goal of building muscle, if you aren’t recovering from your workout then you aren’t going to be able to make any progress.
Cardio training is still in the category of exercise and will stress your body, especially when being done in a fasted state. When your main goal is to build muscle, in my humble opinion fasted cardio isn’t needed.
With this topic one question that is normally asked is will fasted cardio cause the loss of muscle mass. If you’re taking the time out to research on whether you should incorporate fasted cardio into your regimen, mostly likely you go pretty hard in the gym. With saying that, the last thing that you want to do is see your hard work go to waste.
The main thing to know is that if you’re keeping the cardio low to medium intensity there shouldn’t be in any issues with muscle lost. The issues come into play when the intensity of your cardio in a fasted state is dramatically increased. Fasted cardio that is intense is typically a very bad idea anyway, so you’re really best just staying away. If you are worried about lean muscle mass loss while doing fasted cardio, a good idea would be to supplement with 5-10 grams of branched chain amino acids beforehand or during that cardio session.
There may actually be more benefits to fasted cardio than you may realize. A majority of people only see the primary benefit which would be the fat burning effect. Even though this is the most benefit, it’s definitely not the only one.
Fasted cardio isn’t just beneficial when it comes to burning body fat but body fat especially in stubborn areas. Especially in women, which includes the hips and thighs. As well as the lower back and abs for men. For some reason these areas of the body are normally resistant to giving up their fat stores. These body parts are normally the very last places that fat will come from.
With that, supplementing with caffeine and yohimbe before doing your low to moderate intensity fasted cardio will boost the levels of catecholamines in the body. This stimulates fat burning enzymes to make fatty acids more available to be burned off.
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