No matter if you are trying to lose weight, tone your skin, or help cure cellulite, the first step is recognizing your problem area. Consult with a professional to help get an objective review of your current physique. Once you have determined which body parts need the most work, be sure to choose strength training exercises that focus specifically on these areas.
Determine Your Problem Areas
One of the most important steps that you must take in order to target your body’s problem areas involves first determining exactly what your problem areas are. Ask an objective third party, such as your doctor, a personal trainer, or a physical therapist to give you a review of your current physique. These professionals will typically perform a body composition test on you, as well as skinfold testing and other anthropometric measurements to give you a great idea of where you currently stand. Remember that the final decision on what body parts to target comes down to you.
For All-Over Weight Loss
While some people may have a specific body part that they hope to target, others want to focus more on overall weight loss. Research has found that one of the best ways to aid is weight loss is to participating in high amounts of cardiovascular exercise. Typical examples of cardiovascular exercise include walking, biking, and swimming. For best results, try to get at least 30 minutes of cardiovascular exercise most days per week. A moderate, cardiovascular workout that lasts 30 minutes will typically burn around 400 calories. Doing this every day of the week will burn around 2800 calories—almost all of the 3500 you need to lose one pound of fat.
Targeting Your Lower Body
Often, people wish to tighten and tone the buttocks, hips, and upper legs. Women especially often experience high amounts of fat deposits in this area, resulting in cellulite and flabby skin. For best results when trying to target this part of your body, be sure to engage in strength training exercises that focus on the lower body. Squats, lunges, and hamstring curls are all great examples of exercises that can be used to help tone up this problem area.
Targeting Your Upper Body
Finally, the upper arm is a troublesome zone which, like the hips and buttocks, is often the recipient of high amounts of body fat. As when toning the lower body, it is important to use strength training exercises that focus on the upper body. Biceps, tricep extensions, and push ups are all great exercises to increase muscle tone in the upper body. For best results when performing these exercises, be sure to use proper form. Failing to do so can not only result in injuries, but also can cause in a decrease in the benefits of the exercise.