One of the most common and frustrating conversations I have with my clients is about spot reducing.  By spot reducing I mean having the ability to perform high numbers of exercises that will transform one part of your body in a relatively short period of time.  Some people think if they do hundred of crunches a day, they will achieve a flatter stomach, or by performing hundreds of squats a day with will shrink the size of their legs in no time.  Well, I'm sorry to say that this is not true!  So for all you who are attempting to change your problem areas by spot reducing...YOU ARE WASTING YOUR TIME! 

Sport reduction does not work because we cannot localize fat loss.  Fat loss occurs when we burn more energy (calories) than we consume.  Conversely, weight gain or fat accumulation happens we consume more calories than our body uses on a day to day basis.  By attempting to sport reduce a certain part of your body, you will make the muscle of that area stronger, but you will not reduce the amount of fat that covers those muscles.  When you burn more calories than you consume, you will lose fat, but that fat will come off from every part of your body, not just one area.  Our genetics determine the areas were fat deposit are greatest in our bodies and which areas we will lose fat most quickly.  This aspect of weight loss is not something we can control.  What we CAN control, however, is how much we move and how much we eat.  So if you want to see your problem areas melt way, makes the changes you need in your diet and exercise program that will allow you to get the results you want.

So just because you cannot sport reduce doesn't mean that strength training will not help you lose weight.  Strength training has many benefits and feel free to check back to my previous blog post to learn how gaining lean muscle mass can increase your metabolism. 

Today's workout is our 5th workout in our home workout series and Julieanna Hever and I will continue to work with a stability ball.  In this workout, however, we will also in the use of some free weights or dumbbells as we work with the ball.  Please enjoy the following workout!

1. Ball Plank- Hold 30 seconds- 1 minute
2. Ball Tuck- 15 repetitions
3. 1 Arm Row w/Ball- 15 repetitions per side
4. Ball Squat w/ Shoulder Press (hold at the end until you collapse!)- 15 repetitions
5. Reverse Fly- 15 repetitions

The same guidelines apply as the last video workout.  They are as follows:

1.  Complete 2-3 sets of each exercise

2.  Move through the exercises in a circuit training format (one right after the other with no rest in between)

3.  Make sure you are breathing.  Exhale through the exertion (or the hardest part of the exercise)

4.  Control is important.  Use a 2:2 count to ensure you are not rushing through your exercises.  That means you should count 2 seconds on both the concentric and eccentric portion of the exercise.

5.  Have water readily available so you continue to hydrate during your workout.

6.  If you begin to feel faint, lightheaded, dizzy or nauseous, discontinue the workout and consult a physician.

7.  If you are new to exercise and are under the care of a physician for a condition that requires continual medical care, please consult your doctor prior to beginning this program. 

8.  HAVE FUN!!!