Think you’ll gain a six-pack from doing 300 crunches a day? Sorry, but although you may have a budding firm core underneath that layer of abdominal fat, unless you are performing cardiovascular activity, lifting weights, and eating a healthy, balanced diet, those muscles that you’ve spent hours building will never be revealed.
With all of that hard work, do you really want to be wasting your time?
Spot reduction, or trying to tone one specific body part, though it would be ideal, does not work.
Think of the body as one whole structure. Though we have semi-separate limbs, they’re all connected to one main torso. One section cannot change unless the others do too. Though it would be ideal, it is impossible to lose fat in only one specific part of the body. The reduction of fat has to come from an overall upwards shift in the body’s metabolism, along with a lower calorie (never below 1200 per day) diet.
To achieve a higher metabolism—the rate at which the body burns calories—you must must must stick to a healthy diet, perform cardiovascular exercise, and lift weights.
And while performing cardiovascular exercise is a good way to shed pounds and keep them off, most people don’t realize that moderate cardio only burns calories while you are performing the movement. In order to keep your metabolism raised throughout the entire day, (even when sleeping!), you MUST build muscle.
Why? Muscle mass helps you burn fat without having to drastically under eat or do hours of cardio. And what could be better than that!?
To build muscle mass, focus on working each major section of the body at least twice a week, 12-15 repetitions, two times each. Make sure to use exercises that work the shoulders, back, chest, arms, abdominals, glutes (butt), thighs, and calves. Of course, there are tons of different exercises to work these muscle groups, so pick the ones that you like, and then continue to switch them up every two weeks.
By developing these muscles through the proper weight lifting programs, not only will you have a tight, toned, and shapely appearance, but your body will also burn more calories every day as a result of that extra muscle mass. And remember, lifting with heavy weights (10 lbs +) with little rest time in between sets, along with an intense cardio workout, will burn more calories post-workout.
Take away thought:
As you melt away fat, the body needs something to fill that space. Muscle!