Oh, how I wish there was an exercise

Sorry to wreck your plans of doing 1000 sit ups tonight before bedtime…but, here are a few hard-ab facts: body fat will not automatically move away from any area of your body just because the muscle underneath it has become stronger…that’s just not how it works.

SEE SPOT RUN –  The idea of “spot reduction,” (pinpointing specific areas of fat by doing certain “targeted” exercises) remains one of the longest running misconceptions (ah..lies) in the weight loss industry.

As difficult as it is to believe (even for many fitness professionals) thousands of hours of scientific research have gone into proving that muscle is muscle and body fat is body fat, and each requires a totally different plan of attack. One you want to keep, and the other you want to lose.

MUCHO MUSCLE VS. MUSHY FAT – Okay, so strengthen and building muscle will burn a few calories and burning calories can burn fat (sometimes.)  But, when it comes to flatter abs, strengthening muscle doesn’t hold a candle to the power of removing fat. So, the bottom line is this: doing crunches, sit ups and/or hundreds of reps of any exercise is the slow, painful and nearly impossible way to remove fat.

If that’s what you are doing to create a flatter, leaner belly…I should warn you…you are going to be on the floor for a long, long time with not that much to show for all your discomfort and sweat.

Bummer, I know, but here’s the good news. If your fitness routine includes the right balance of proper nutrition (90% of your results), strength training (about 1 hour total per week), and cardio (just 20 minutes 3 x per week of WAVE cardio…really), your body will let go of all that unwanted fat – love handles, thunder thighs and belly fat, and all. Here’s how it works:

WHO GOES FIRST – Genetics play a big role in where your body releases fat, while your metabolism and lifestyle determine when you will lose it.

As you reduce your calories through proper diet and exercise, your body will normally let go of visceral fat first – that’s the stuff tucked around your organs. Eventually, if you continue to lose, your body will draw from the subcutaneous layer – the fat that sits between the skin and muscle.

The primary function of subcutaneous fat is insulation and storage. Unfortunately, the storage system, typically located around your waist, thighs and hips, is usually the last to go.

DEFY YOUR DNA – In a perfect world, your body would release fat evenly from head to toe. However, that’s not always how it goes. Through your unique genetic makeup, the precise location of where your body releases fat is determined by your DNA. This explains why, if you carry the same percentage of body fat as your Mom or your Dad, you will tend to have the same body shape. Carry around less fat than they typically do, and your body type and shape may look nothing like theirs.

So the next time you find yourself grabbing that flab around your belt, asking the question, “What exercise will get rid of this?”- you have your answer: Proper diet (90%), strength training and cardio (10%), determination, patience and practice (priceless).

About the Author:

Dianne Orwig is a success coach, motivational speaker, fitness trainer, and founder of LivingFit Online™, a fitness program that has helped thousands of men and women completely transform their bodies and live healthier, happier lives though her less-is-better approach.

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