Keep in mind that one pound of fat is equivalent to calories. In fact, you are more likely to shed your love handles by taking up a running program than by doing crunches and sit-ups every day, simply because cardiovascular exercise is a much more efficient calorie-burner. High-intensity interval training alternating between brief periods of high-intensity and low-intensity exercise can be particularly effective, due to the phenomenon of after-burn — that is, an increase in resting metabolic rate that occurs for up to 24 hours post-exercise.
Weight training can also help to achieve optimal results. It is important to maintain your muscle mass because you will not achieve a toned look if you lose lean tissue along with fat.
Finally, good nutrition is essential. After all, even if you burn calories by exercising, you will not end up losing any fat if you also consume more calories than usual. Ultimately, fat loss comes down not to targeted exercises, but to the basic principle of how many calories you expend versus how many you take in.
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Stomach cancer. Whooping cough. Count: We have sent you a verification email. To verify, just follow the link in the message. Now Reading: Weight loss: Where do people lose weight first? Targeting weight loss, or spot reduction, is the idea that one can work out to lose weight or fat in a specific area of the body.
Targeting weight loss is a myth. Your body burns fat based on overall fitness, not small muscle fatigue. Over 3 Million people read Morning Brew, you should too. Loading Something is loading. Email address. Sign up for notifications from Insider! In fact, some of the best compound exercises involve many muscles throughout the entire body. Examples include a plank or a push-up. Engaging more muscles helps you to burn more calories and burn more fat.
For instance, you'll expend more energy doing a squat than doing a bunch of leg lifts. A squat is a complex exercise that works the glutes, the hips, the thighs, the calves, and even the core. A leg lift, especially if you're lying down , only works the outer thigh of one leg. You'll also burn more calories by involving the larger muscles of the body: the glutes and thighs in the lower body, and the chest and back in the upper body.
You can even go further and do combination exercises like squats with an overhead press. Abdominal crunches—once the most popular exercise for attaining a tight midsection—have been replaced by more effective exercises that work to strengthen your entire core. Core exercises using balance tools like an exercise ball and even standing ab exercises challenge your stability and force you to work muscles throughout the body. Try to focus on working your entire body and try to involve as many muscle groups as possible for each exercise.
During most strength training exercises, you'll be working your core and strengthening the abdominal muscles, as well. When you lose weight, you may want it to come off in certain places, but it may not come off in that area. Take a look at your family members and evaluate their body type, it may tell you quite a bit about your own body. Does everyone tend to store excess fat around the middle? Or maybe there's a distinct pear shape in the family?
Genetics influence how your body loses fat. Accepting and respecting your genetics might help mitigate the frustration you may feel when your body doesn't respond like you think it should.
Keep in mind that healthy, fit bodies come in all shapes and sizes. Your genetics may determine to some extent your body shape, but they don't determine your level of fitness, strength, or overall wellness.
Embrace the body you've been given and then take steps to make it as healthy and strong as you can. No one can really know what their body is capable of achieving. The only way to know how much you can change your body is to set goals and take consistent steps to reach them. Perhaps your goal is to reach a healthy weight, improve your overall strength, or increase your cardiovascular endurance. If you are clear about your goals, then you can design a plan to execute consistent steps to make them a reality.
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