It’s time to answer reader’s questions again.
And before I do, I just figured I’d mention that I’m thrilled that you guys are sending them in!
Today’s questions have to do with exercising for problem areas and what would serve to be the best workout for weight loss.
So without further ado, let’s get to it.
Ask Dana – Exercises for Problem Areas and Best Workout for Weight Loss
Question 1 –
“What are some keys moves to lose stomach and thigh weight? Those two areas are my only problems.”
Let me start off by saying that I can completely understand how frustrating it is to deal with problem areas.
I also want to add a question to your question by asking…do you still have overall weight to lose? Or did you mean that you’re looking for exercises to help tone those areas?
The reason I ask is this –
If you still have weight to lose in general, then those areas will slim down naturally as the rest of your weight comes off. If there had been a lot of weight to lose to begin with, there may be some loose skin issues that can be confused for fat mass.
If, however, you are already at a weight you’re satisfied with and are looking to tone those areas, that’s a different story.
Unfortunately, you can’t spot train fat away.
Meaning, you can work the areas in question and build muscle, however, if there is still fat to be lost, that will have to come off through a combination of healthy eating, a complete health and fitness program and stress management.
None the less, it still doesn’t hurt to do specific exercises that will target those areas to help build and tone muscle.
You can’t turn fat into muscle (although you can lose fat and build muscle – which is different), but you can change the way you wear your fat/ skin.
This will give the area a different, more flattering appearance.
So to give you something to follow along with, I’ll share a couple of workout ideas you can add to your program.
The following video is a 10 minute inner-thigh workout that also incorporates some core work into the routine.
It’s a higher intensity workout and involves some plyometric moves – so if you’re a beginner, or if you have knee/ hip and/or ankle issues, I would encourage you to do the modified version without any jumping.
This is an EXCELLENT inner-thigh move that you can do that will also target the rest of the lower body.
And here’s something you can do to build complete core strength since it involves the obliques and lower back into the mix – which will not only help to build muscle, but it will do so in a safe, balanced and structured way.
There are three progressions to this, so follow as directed.
If you don’t have resistance bands, I highly recommend purchasing a set. You can check out this post for more info.
I hope this helps. If it does, feel free to let me know in the comments section below.
Question 2 –
“What sort of training should I do if I just want to lose weight? Cardio, strength, or both – and exactly what exercises are going to achieve the fastest results?”
Both of them will result in weight loss.
You want a well-rounded program to not only help you develop efficient cardiovascular function, but you also want to include strength training to build muscle tissue and provide functional improvements and increased flexibility.
My suggestion for you is to include a wide variety of different workouts to your program to diversify the benefits, not just for weight loss, but for overall well-being for a lifetime.
You can incorporate a strength training session 2-3 times per week and follow the workout with some cardio, or do the cardio separately on different days to mix things up a bit.
You can also add some activities in like yoga, pilates or a martial arts class to keep your body guessing and provide a challenge.
To answer your question about which method would work the quickest…
This is my take:
Start slow if you’re a beginner or if you have taken a hiatus. Progress yourself as you naturally develop the ability to work at a higher level of intensity through a implementing a consistent program.
Incorporate things like intervals and work large muscle groups (chest/ back/ legs/ glutes) often as this burns a lot of additional calories…and do multi-muscle group exercises (ex. squat/ curl/ press combo) for the same reason.
My other suggestion is to re-examine your need to be in a hurry to see the results.
While I am well aware that we are a results oriented population of people due to the fact that instant gratification is heavily marketed to the masses, the truth is…if it took a little while to gain the weight, then to do this the right way, it may take a little while to lose it.
The body needs to undergo physiological changes for transformation to happen. This occurs when we develop additional energy systems to distribute oxygen to working tissues and recruiting muscle fibers to grow bigger (see muscle hypertrophy) in an effort to help with the new demands of weight bearing activities to be met.
Rest is also an important factor in the entire process and cannot be skipped or overlooked.
So in essence, trying to lose weight quickly isn’t necessarily in your best interests if you’re looking for long term results.
And long term results are the results that will free you of this need to lose weight for the rest of your life if you play your cards right.
So with all of that being said, I hope this helps.
Just develop a well-rounded program, stick with it, eat right, get rest and know that the results will happen.
Send In Your Questions
While I’d like to think that the ones who sent these questions in will find the answers they were looking for, it’s my hope that the rest of you have also found helpful information here in regard to your own health and fitness programming.
So with this in mind, I encouraging you to send yours in as well.
You never know who else might find insight by you submitting your question – as everyone can learn something new or develop an additional perspective.
Is there something in specific you want to know?
Image credit goes to Popsugar.com