Spot reduction can’t be done with just exercises. However, thru clean dieting, a good fitness plan, consistency and healthy metabolism a change in a trouble area can be possible.
For example, Like most women. They want to focus on just legs and butt. ( I get this question at least 3x per week). So, depending on their body type, medical history etc… they need to stay consistent on a program that targets these areas. The fundamentals are the same unless they are genetically gifted and just look at a weight and start transforming…for the majority of women it breaks down to:
- Calorie expenditure greater than calorie intake.
- Per day: 2-3 Lean Proteins (2-3 ounces), 2 Greens, 2 Veggies (root veggies are great.), 6-8 ounces water, 1-2 fruits (blueberries are in my opinion the best) and a complex carb for intense workouts (ex: 1/2 cup roasted sweet potatoes in coconut oil)
- Long distance cardio (ex: jogging 6-10 miles) mixed with high intensity cardio (ex: sprinting 5 x 25 yds, 5 x 50 yds, 5 x 100 yds)
- 2 days Whole body cardio Training (kickboxing, boxing, zumba, boot camps)
- 2 days resistance and body weight training on focus area
Example of a focus area (leg and butt) training session: Try this out at your own risk. As you know always seek medical advice before starting any exercise routine. Beginners: perform 15 seconds Intermediate: perform 30 seconds Fit girl: perform 60 seconds
- Speed Jump Rope or Jumping Jacks>>
- High Step ups (2 steps or 12-14inches on same foot, so example: 60 seconds each leg)>>
- squats with 20 lb medicine ball (deep squats, hold ball with fingers facing up)>>
- Jumping squats (go half way down, fist under chin, jump up pointing toes as far as you can jump, land on heels and start over)>>
- Speed Jump Rope or Jumping Jacks
Rest 1 min
- Skators (low squat position starting with feet together, jump right to left in a speed skating position with slight forward position and emphasizing speed and power of leg)>>
- lunges (stay on same leg for total time and switch. remember to land on heel and push off heel not toe!)>>
- jumping split lunges (lunge position. lunge down stationary and as coming up jump up and switch feet to land in a lunge positon with opposite stance. Land soft and squat and power up)>>
- Speed Jump rope or Jumping jacks>>
- birpies ( i call them down ups) with 3 mountain climbers ( so squat, throw hands directly in front of you and throw both feet back almost straight back, don’t throw your hips toward ground in low position to protect back. Perform 6 mountain climbers fast and repeat exercise).
rest 1 minute
- Jog 1 mile
- Sprints: 2 x 25 yds, 2 x 50 yds, 2 x 100 yds
- Jump rope: 3 minutes
- Kick boxing: Front kicks to a heavy bag: beginner 25 each leg intermediate: 65 each leg fit girl: 100 each leg
- Jog 1 mile
Put your name and email to sign up for Free diet and fitness information on the bottom. Once you do that just send me an email that says you want help with a training session that’s guaranteed to kick your butt. Note: just let me know at what fitness level you’re at: 1 (not fit) – 10 (super fit).
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