Learn get the body you want.
Whether it's after the holidays, before a wedding or in the midst of swimwear shopping, there's a point where everyone takes a long, hard look at problem areas and worries banish them from whence they came. However, it take a bit more than wishing to make it happen. The bad news is, without surgery, it's just not possible to lose weight in one area alone. Still, there is hope. It's going to take some work, but if it's important to you, you can absolutely do it.
Instructions
1. Take a daily walk or jog somewhere you enjoy.
Get some exercise. The best way to get rid of difficult areas is to decrease overall body fat and increase muscle. A drop in body fat actually decreases the size of the fat cells, rather than eliminating them, according to JohnsHopkinsHealthAlerts.com. How we show that extra weight depends on where our individual bodies tend to carry our fat cells. The extra muscle helps tone the area, making it appear , while a drop in overall body fat will also make it less flabby. Experts at the American Heart Association recommend at least 30 minutes of four to seven times a week for heart health. The key here is repetition. You need to develop a habit, not run a one-time marathon.
2. Don't feel you have to go all out with crash diets or extreme exercise.
Start slow, and have fun. You want this time to be enjoyable so you'll be more likely to stick with it. Go for a walk. Rest. Head home. Work up to a light jog in between. Get an audio book and head to the gym. If you're in pretty good shape already, work from where you're at. You shouldn't expect your entire workout to be done at a high intensity; that's how people burn out. You will see quicker results the harder you work, but try pushing yourself rather than straining yourself.
3. Incorporate weight resistance into your program.
Pick up some weight. Weight resistance exercises are an important element of any exercise plan, and you shouldn't forget to include them in your plan--especially focusing on your trouble spots. As any trained athlete will tell you, muscles help prevent injury during aerobic exercise. Of course, well-toned muscles don't look bad either.
4. Junk food not only hurts your health and figure, it also causes cravings for more.
Beware of junk food. Here's where the plan gets tricky. No one wants to give up their favorite foods, especially when that German chocolate cake is calling to you, practically begging for you to eat it. According to some studies, that's not all in your head--or rather, it is all in your head as part of a biochemical response to intake of fats and sugars. Research by Paul J. Kenny, Ph.D., an associate professor at the Scripps Research Institute, found fatty foods may imitate pleasurable effects of drugs. A 2008 study published by Nicole Avena, Ph.D., a research assistant professor at the University of Florida, showed sugar can also mimic drug addictions in rats, causing reactions in the brain similar to drug reactions. And as with drugs, when we haven't had a fix in awhile, we start craving another one.
Still, there's good news. The more you pass up junk food, the easier it gets. Add some vegetables, fruits, low-fat protein and whole grains to your diet. As with exercise, start small and build on your success.
5. Use the mirror, not your scale, as a guide to how well you're doing.
Ignore the scale. If all you cared about is the figure on the scale, there are plenty of unsafe, unhealthy ways to drop that number. But you are interested in a different kind of figure--one that looks healthy. You want to look good, and you want it to last longer than you can sustain a ridiculous all-cabbage diet or whatever else is in fashion. And you absolutely can. If your goal is to lose weight, feel free to step on the scale to make sure you're staying on track, but don't let it be your only measure of success. If you're gaining muscle while losing fat, you may not see the same change on the scale as you do in the mirror.
6. Stay committed to your goals and you'll eventually get to where you're going.
Don't give up. Everyone has bad days when all they want is to quit, but keep your goal in mind. Even when you have a setback or the cheesecake's call is too difficult to ignore, remember it's the overall effort that counts. Focusing on even small improvements over time will make a difference. Get back on track and keep working out those problem areas.
Tags: aerobic exercise, days when, junk food, less flabby, overall body, problem areas