Ask an inSHAPE Personal Trainer. What's the best way to lose fat? How do you get rid of flabby arms? How can you get a flat stomach?
These are questions we hear everyday at inSHAPE, and we are happy to help. Let's break each question down:
 Q: What’s the best way to lose FAT?
A: Unfortunately, there is no BEST way to lose fat. Each person responds differently to training and nutritional programs. However, one must by and large factor BOTH exercise and diet into their plans, because the body's metabolic balance must be altered in order for fat loss to be achieved.
In terms of fitness, activities that incorporate many muscle groups and are weight bearing – such as jogging/running, skiing, and interval routines – use more calories per minute and are therefore better suited for fat loss than non-weight bearing activities that do not use many muscles.
Some people assume that low-intensity exercise is best for burning fat. During exercise at a very low intensity, fat does account for a higher percentage of the energy (calories) used, while at a moderate or higher intensity, fat accounts for only about 50 percent of the energy. However, the number of calories used per minute is much greater during a moderate to high-intensity workout than during a low-intensity workout of the same length. Therefore, the total number of calories burned is greater during the high-intensity workout, which means the number of fat calories burned is also greater. Because you can perform higher-intensity exercise if you break up exercise periods with rest periods, interval training is a great way to perform high-intensity workouts and help decrease body fat.
Finally, a concept called muscle confusion is a great way to ensure that your body doesn't acclimate to your workout routine. Amazingly enough, the body can make metabolic adjustments and burn fewer calories with a given mode of exercise after a mere few weeks. By changing up your routine on a regular basis, you keep the muscles guessing and force them to work harder. This is one of the reasons people workout with personal trainers. By having someone guide you through unique movement series, you make the most of your exercise time.
Next week, we will cover the nutritional side of the equation and include a top ten list of metabolically-charged foods to add to your grocery list.
Q: How do I get rid of flabby arms?
A: One of the most popular exercise myths is that you can lose fat in an area of the body by exercising that specific body part. The truth is that “spot reducing” does not work because you cannot choose where your body will get the fat it uses for energy, nor can you change fat into muscle. Doing tricep press-downs will not decrease the fat on the back of your arms. “Flabby arms” are somewhat a product of age. As you get older, your skin becomes less elastic and thus conforms less to your arms. However, any exercise that decreases your body fat percentage will help you lose fat on your arms as well as other body parts.
 Q: How do I get a flat stomach?
A: Genetics plays a major role in whether you can achieve a “six-pack” look. The abdominals are like any other muscle group. For their definition to become visible, the muscles must grow larger and the fat that lies over them must decrease. Strength training is only half the story. You will get a flat stomach only if you combine strength training with cardiovascular exercise to get rid of the fat. Most people do not do nearly enough cardio exercise to decrease their body fat enough to see their abdominals. Diet is also important, so tune in next week for our comprehensive answer about how diet plays its role in fat loss.
Note: Performing abdominal crunches is just as effective as using equipment to train the rectus abdominis, the main muscle in the abdominal region. As you improve abdominal strength, you can make crunches more demanding by performing them on a movable surface, such as a resistance ball or foam roller. You can also increase the load on your abdominals by adding simultaneous leg lifts (if your back is strong) and/or use a medicine ball or hand weights to increase resistance as you perform your crunches. Regardless of whether you achieve a "flat" tummy, a strong core is a critical component in your overall wellness program.
Click here to check out our Holiday Fitness Deals and let us help you or your loved one plan ahead for a successful 2012.
Holiday Fitness Tip - Part VI, Stop the SAD
As we joyfully move through the holiday season, we inch closer and closer each day to the solstice, the year's shortest period of daylight in a given 24-hours. A condition known as SAD, or Seasonal Affective Disorder, gains prevalence during the season because of the decrease in daylight time, so this week, focus on getting outside for at least 30 minutes during daylight hours. Experts say that this mere half hour can stave off the major affects of SAD, which are low grade depression, over-eating, stress, and guilt. For people who are more prone to psychological imbalances on a regular basis, the affects of SAD can be more severe.
After Dec 22nd, we start gaining a couple of minutes again per day, but SAD can last well into February, so it's a good idea to make it a habit to jaunt out into the chill and soak up a half hour of fresh air and sunshine throughout the winter.
Have a wonderful week!
inSHAPE is committed to your successfully active lifestyle, and if you need any assistance getting started with a fitness program or nutritional regimen, please let us know. Give us a call (212.362.1001) or send an email (info@inshapellc.com) so that we can help you and your heart stay fit and healthy. Click here for last week's edition, and check out our weekly workout, now on each page of our website!
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