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How to Reduce Body Fat
You've heard a lot of talk about reducing belly fat for six-pack abs, reducing the hips and trimming those problem
areas. Peopole telling yoiu this are selling a product that is supposed to help weight loss and tone up a
specific part of your body.
The Spot Reduction Myth
Contrary to what these commercials suggest, there is no such thing as spot
reduction. No one can "spot reduce", you can't pick a particular area of body
fat and lose that fat. Fat is lost throughout the body in a pattern dependent
upon genetics, sex (hormones), and age. But you can change your body
shape and tone muscles by following a low-fat diet that restricts calories
and engaging in aerobic exercise and strength training.
Overall body fat must be reduced to lose fat in any particular area. Although
fat is lost or gained throughout the body, it seems the last area to become
lean or the first area to get fat is the midsection (in men and some women)
and hips and thighs (in women and few men). Sit-ups, crunches, hip raises,
leg raises, hip adduction, hip abduction, etc. will only exercise the muscles
under the fat - but do not burn off that fat in that area!
The 3 steps for weight loss and an improved body shape are:
1) Perform aerobic exercise like jogging, biking or aerobic dance that keeps
you moving and raises your heart rate for at least 20 minutes at a time, 3
times a week. For more effective long-term weight control, exercise for
45 minutes at a time, 4 times a week.
2) Tone your muscles with strength training.
3) Eat a well balanced but lower calorie diet.
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