Exercise: why you can’t "spot reduce"

Exercise: Why you Can’t "spot Reduce"

People have problem areas. Even people, who have achieved their ideal body weight, will still have problem areas. It could be the love handles, the flabby arms, the sagging skin or the hips. Then you will find the market offering all sorts of products, from creams and applications to get rid of the fats to gadgets and machines to tone the arms, thighs or the abs.

However, there is one reality check you have to make. You cannot spot reduce. The attempt to do so is not going to work and it will not be for your good.

Why Can’t I Spot Reduce?

The market misinforms the public of the benefits that can be expected from their so-called revolutionary products when in fact there really are no revolutionary results to look forward to.

1. Healthy Diet Is Important

Diet is an important element to get rid of the undesirable body fats. The foods that you eat have calories and cholesterols that get stored in your body, probably amassing on those problem areas of yours. The diet is the main culprit for presence of fats.

So no matter how much you depend on those gadgets in the market, it will remain defenseless if you keep indulging in sweets, fatty foods or junk foods.

2. Spot Reduction Is a Mere Myth

It is not healthy to believe what those people say about the productivity of spot reduction efforts. The products you see on the market require nothing but merely attach or apply them on the problem areas. What about your other body parts? What about the other requirements of the body?

In any healthy endeavors, you must be on the top of your physiology. You should know what it takes to achieve a goal. For example, if you want six-packs in your stomach, you have to know what it takes to get them.

Some people out there would claim that if you want to improve the look of your stomach, you simply have to concentrate on abdominal exercises or use the gadgets that will do the exercise for you. Again, you cannot spot reduce. You cannot achieve the goal with simply doing that one abdominal exercise.

The fat can not just come off on its own by just using a gadget. Genetics has to do with it. Diet has to do with it. Lifestyle has to do with it.

The truth is, before you can even aim for the six-packs on the stomach, you will have to take away the fats first.

So doing 500 crunches a day will only exhaust you but it will not get rid of those fats. Your body will not burn the fats stored in that spot you are targeting. Actual workouts can actually address this. With this, the fats are burned one at a time, and not just in one area. It has a more integrated system of reducing the fats in the body.

Then you will also have to gain body mass. At this point, the only way you can only get rid of the fats and get some body mass is to have a healthy diet and do cardio exercises.

Only after surpassing the diet and cardio requirements can you focus on the abdominal exercises. This is the only proper time to really focus on working out for the six-packs.

3. There Are No Shortcuts

Miracle diets, pills and potions are mere shortcuts that will lead you to a dead end. If a healthy body is aimed, you have to work for it. You have to earn it.

We truly are living in a fast world with the advancement of technology, but your body still is very much natural. Thus you will still have to be grounded to what is naturally required by the body, healthy diet, regular exercise and considerable amount of time to develop that desirable state.

4. Health and Fitness Require Commitment

Your dedication to the health of your body is a lifelong commitment. Even if you achieved a good body now, it will not remain so forever if you abuse on your diet and lifestyle. It needs to be loved and taken care of, regularly.

That is why if you will depend on the spot reduction claims, it will really bring you nowhere. You can only hope, but you cannot expect. So if you aim for the healthy body; get an exercise program for your self and make some changes in your diet. Give your self a holistic development. Improve not only the body, but your outlook in life as well.

Do It the Proper Way

With all these points raised, the bottom line is to simply get healthy the proper way. The saying still holds true. No pain, no gain. So do not be a victim of the misleading information and empty promises thrown upon you. Simply know the proper options. Take the matter into your own hands and enjoy the benefits of a healthy body.

Aikido for relaxation

Aikido For Relaxation

Traditionally, martial art systems were created as a documented practice of training for combat mode in the ancient eras. Naturally, its modern day applications are primarily for self-defense, exercise and physical fitness. One form of martial arts however stands out from the rest in the sense that it espouses a relaxed way of life over cunning and physical strength.

At the heart of it, the Aikido spirit is about cultivating relaxation and a serenity throughout everyday life to be able to harness this virtue in actual physical combat. Aikido is actually a modern Japanese martial art and the Aikido spirit continues to live on today years after it was developed by Morihei Eushiba between 1920 to 1960. Noteworthy about this particular martial art is that the Aikido spirit is cultivated within its students so that there is a spiritual and philosophical development that happens; which in turn becomes the basis of the combative art. Modern day students of Aikido testify that they bring the Aikido spirit with them throughout ordinary mundane activities, forming a bridge between principles of how to tackle everyday life and combat moves on the training mat.

This spiritual and philosophical basis of the Aikido spirit that cultivates relaxation and the peaceful control of aggression, is attributed to the founder’s background in Omoto-kyo religion. Omoto-kyo is a modern Japanese religion, which is said to be an offshoot of Shintoism. Omoto-kyo followers believe in beautifying the world with art because they believe that art brings humans closer to the divine.

Aside from this however, the Omoto-kyo followers are pacifists who espouse peace over war. This is the parallel between Omoto-kyo and Aikido. That is why the Aikido spirit is often paradoxically referred to as the art of peace. One may wonder about the sanity behind the fact that a martial art which was in all intentions created for combat and winning over the enemy can indeed to be claim to the art of peace. For all intents and purposes however, the philosophical and spiritual foundation of Aikido is about maintaining a constant state of relaxation.

It is in this relaxed state that the Aikido practitioner is able to perform difficult throws and maneuvers as taught by the martial art. The relaxed state can be attributed to a deep unshakable peace free of aggression. The concept is that when we are tense and not relaxed, we needlessly waste energy on aggression and force. By going with the flow and not being afraid of what can or cannot happen to us, we cultivate a peace with a relaxed demeanor as its direct consequence.

The Aikido spirit aims to cultivate a mental discipline, develop character and self-confidence with the end goal of being able to maintain peace and relaxation. It believes that in peace can one realize true power: The power to spread peace further and the strength to be able to withstand the onslaught of everyday situations. The basics in passing on the Aikido spirit can be done through practical applications that clearly show that a relaxed demeanor is more effective than an aggressive one.

One such physical example is the exercise of trying to cause someone to lose their balance. To be able to topple off an opponent usually means that we should be physically stronger and in some cases larger so that superior physical strength through muscle contraction is the traditional measure of victory.

Addressing errors in the implementation of weight training techniques

Addressing Errors in the Implementation of Weight Training Techniques

In sports medicine, the various combinations of movements to obtain a specific goal in physical fitness is called “complex movement skills”. Complex movement skills are made up of several components.

The first component is the general nature of a particular movement. When a person is stationary or unmoving, the movement often translates to anaerobic exercise.

When a person is moving, such as in a treadmill or physically moving about an allotted space, the movement translates to aerobic exercise. Often, one type of movement is combined with another kind of movement.

For example, if you are doing curl ups, the movement are supported by resistance on the part of the legs. Without the resistance, the complex movement cannot be accomplished.

Errors in bodybuilding

According to John H. Downing, a researcher for The Journal of Physical Education, Recreation and Dance:

“General errors include:

* Training too often and/or with too much weight (often affecting
other categories of general errors)

* Training velocities that are too fast or too slow

* Failing to train through a full range of motion

* Failing to train symmetrically

Specific errors primarily involve incorrect kinesiological applications to individual weight-training exercises. Although they may exist alone, they are often found in combination with general errors.”

Important guidelines

To avoid overstressing the body, general guidelines are put forth to ensure a healthy and well rounded bodybuilding experience.

Downing expounds on this particular point:

“Training frequency, or the number of training sessions per week,
is a critical element of the overload formula. The American College of Sports Medicine guidelines (Kraemer et al., 2002) suggest that individuals engage in strength training for two to three days a week.”

“Many beginners, for a variety of reasons, ignore these guidelines and try to do too much too soon. They usually encounter severe muscle and joint pain, become frustrated, and often abandon their training regimen.”

Another important factor to remember during weight training or resistance training is diet. Diet is central to any physical training regimen because it provides the substrates for biological development.

The role of protein

Muscle tissues will not be able to grow without sufficient amounts of protein. It is recommended that a person engaged in bodybuilding exercises two or three times a week should consume at least 300 grams of protein per meal.

If digestion problems occur, the figure may be reduced until a balance is found. More protein translates to better muscle growth and better body performance.
The right balance should be found also in the consumption of carbohydrates and fats. Macronutrients should not be eliminated for the equation. Rather, both macronutrients and micronutrients should be consumed in a balanced manner to ensure optimal results. Optimal results do not only translate to larger muscle mass.

Maintaining health & optimum performance

Optimum performance is achieved when the body processes and vital organs do not come into any kind of harm during bodybuilding exercises. If for any reason an organ is harmed, the regimen is considered completely harmful.

Frequent consultation with healthcare providers is also necessary in maintaining a safe distance form health problems. The proper accessories such as weight belts should also be worn as part of standard operation procedure.