TONING YOUR TROUBLE SPOTS: The Do's and Don'ts

Do YOU have a body part that makes you insane because you can't seem to shape it, tone it or reduce it! Has it got to the point where it ruins your summer or affects everything from the clothes you wear to reducing your self esteem! Then here's some "do's and don'ts on how to ensure your trouble spots don't get the better of you!

1. A big mistake that most folk make when trying to fix a trouble spotis that they take off to the shops and buy the first butt or abs video etc that they can get their hands on.

Well guess what - this ain't gonna fix it if you aren't creating lean muscle all over (you need to train all body parts, not just your butt, thighsor abs etc) this helps raise your metabolism in turn reducing your body fat.

2. How many times have you performed exercises on a trouble spot and it just got bigger?

As well as training all your body parts you also need to realise that if this area is a spot where your fat stores the most, it will probably bulk up fairly quickly if you are performing the wrong exercises for your needs.

There are all kinds of exercises that you can do for each of your body parts. Some will create more muscle mass, and are great for building up muscle, and others are excellent for shaping. Go for shaping exercises when it comes to your thighs and butt if this a troublesport area for you.

3. I don't know how many times I have heard myself say this but if you aren't eating correctly to suit your program and body shape then don't expect miraculous results cause you won't get them.

If you're consuming an eating plan that actually increases the bulking up of a trouble spot area rather than helping reduce it then you are going to be very frustrated, along with kicking yourself for wasting time and money on a plan that doesn't suit your needs!

4. If you are wanting to "tone" - then train for toning.

You need to keep this in mind when training for body shaping. For example: If you are A-framed (pear shaped) small shoulders and upper body, with your fat storage areas being your thighs and butt then building up these areas with heavy weights will only make your body appear out of proportion.

Over the years I have seen pear shaped women upping the weights on machines, or with free weights, performing around 8 reps at a time - mainly because the weights were so heavy they couldn't get any more reps out. They then whine that their butts and thighs are getting bigger.

Around 15 reps (and up to 20) per set, using light weights, is the best solution for toning. Using heavy weights and less reps of around 8 is aimed more for building muscle.

5. Are you relying on cardio alone to fix your trouble spots?

Well believe it or not this is often the case. So many people treadmill or bike it for 50 - 60 mins a day waiting for those trouble spots tone up. Instead they lose size and the trouble spots just become floppy.

Resistance / weight training and cardio need to work hand in hand to create a lean and toned appearance. By performing hours of cardio and no weight training your muscle will start to deplete - as your muscle will burn off. This basically defeats the whole purpose of toning because it's actually your muscle that creates the toned effect once the body fat is reduced.

If you want to successfully conquer your trouble spots then get a program that includes a low fat eating plan, cardio and weight workout that are created to suit your body shape and trouble spots. It will get you into shape a whole heap sooner and save you a bucket load of wasted time and cash. The sooner you get stuck into a program that's correct for you the sooner you will see successful results.

Happy training folks,

Yours in fun, health and fitness

Mandy Gibbons
Virtual Fitness Trainer

Persons who are of good health, suspect of their health or are aware of any conditions, physical deficiencies or diseases should always consult a physician before undertaking any eating or exercise program.