Send to a Friend "Targeting Those Trouble Spots"
Wouldn’t it be great if you could get rid of that excess fat on your stomach or tighten up those hips and thighs? How many times have you tried diet and exercise to target your trouble spots only to see slow or no progress?
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Wouldn’t it be great if you could get rid of that excess fat on your stomach or tighten up those hips and thighs? How many times have you tried diet and exercise to target your trouble spots only to see slow or no progress?
How
many people do you know that have been down that same path, probably multiple
times?
Having worked with hundreds of individuals, mainly women, the two things that I
found with almost every client was that they ALL had specific areas of their
body that they really wanted to change.
For some it was the back of their arms and for others it was their rear end. And
the second thing is nearly all of those people also felt it was impossible to
achieve their goals. Oh, I forgot to mention, there was a third similarity among
all those individuals…SHOCK! Shock when I told them not only could they
flatten their stomachs, lose their love handles, thin out their thighs, and get
rid of the flab on the back of their arms, but they would do it with just 15
minutes of exercise just three times a week!
You are probably finding that you are just like the people I’m talking about.
People are constantly looking for the quick fix to get rid of their
problem/trouble spots and often never find out there is a “secret” method
that does work, and not only does this secret method work, but it’s EXTREMELY
effective!
So by now you’re probably wondering what this secret is, right? The “secret”
method for eliminating those trouble spots is a technique I like to call “BLASTING”.
Before I tell you what it is and how it works, it’s important that you
understand a few basic principles of how the human body responds to exercise.
The reason most diet and fitness programs fail to deliver the desired result is
simple; they aren’t progressive! Part of the blame can be put on the so-called
“experts”. Have you ever heard or read anywhere that exercise needs to be
progressive? If so, you are one of the few. And even still, the rare few out
there often fail to emphasize the importance of it and often don’t explain it
in a way that is simple and easy to understand.
So let me give you my explanation and show you why it’s the most important
factor when it comes to exercise, especially when you’re really trying to make
big changes in those trouble spots.
Progressive exercise means forcing your body to work a little bit harder each
time. That doesn’t mean you have to build up to doing 60 minutes of aerobics
like many people do, nor does it mean you should try to keep piling on the
weight on the strength training exercises.
You just need to challenge the body with a stress that is strong enough to force
the body to make improvements. You can do this in so many ways but here are just
a few:
For strength training
Increase resistance
Perform more reps
Move the weight slower
Add an additional set
Use static holds
Change the exercises
For cardiovascular exercise:
Go faster
Increase workout time
Incorporate intervals
Use an incline (if possible)
Cross-train (change activity)
If you are unfamiliar with some of the techniques I mentioned above please visit
the FREE Resources page of my website http://www.achieve-fitness.com . Again
those are just a few of the hundreds of ways to keep your workouts progressive.
Let’s say that you are really trying to tighten and tone your hips and thighs.
Rather than waste your time on the inner/outer thigh machine week after week,
you should incorporate some of the techniques I described above and use with
caution my BLASTING technique which I’ll cover now.
Just as it sounds you are trying to really shock the muscles into making large
improvements in a short period of time. Normally you would strength train a
muscle group once or twice a week at a moderate to hard intensity level. When
you are trying to BLAST an area you train it more often, perform more sets and
reps, and with higher intensity.
Here’s a sample strength training program that uses multiple techniques
combined over a 5 week period for a BLASTING effect on the hips and thighs:
Workout A
-Leg curl
-Leg extension
-Glute machine / raise
Workout B
-Leg press (wide stance)
-Hamstring bridge
-Wall sit
Workout C
-Stationary lunge
-Leg curl (no rest to next exercise)
-Squat
Week
Monday
Tuesday
Wednesday
Thursday
Friday
1
Upper
Body
A
Lower Body
Upper
Body
2
B
Lower
2
sets 15-20 reps
C
Lower
1
set – slow 8-12 reps
B
Lower
3
sets 6-10 reps
3
Upper
A
Lower – moderate workout
Upper
4
C
Lower
– 2 sets 6-10 reps slow
Upper
A
Lower – 3 sets 10-15 reps
5
B
Lower – 4 sets 10-12 reps
Upper
C
Lower – 2 sets 12-15 reps
This
is just a quick example I just came up with off the top of my head and it may
not be right for you but I just want you to get the point. You need force
change. The human body doesn’t like it… it disrupts things. I should also
say that techniques like this should NOT be uses often as you can quickly and
easily over train and that does not help you meet your goals.
If you apply just some of the techniques I talked about you will be sure to see
some noticeable if not dramatic changes. Just remember, work hard and smart!
If you would like to learn more about BLASTING or progressive exercise please
give me a call at 240-731-3724 or email me at jesse@achieve-fitness.com
Jesse Cannone is a certified personal trainer and author of the best-selling fitness ebook, Burn Fat FAST. Be sure to sign up for his free email course as it is full of powerful weight loss and fitness tips that are guaranteed to help you get the results you want. http://www.guaranteed-weightloss.com
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