How do I lose the fat on my stomach, thighs, etc...

This is one of the most common questions and misconceptions around. The fact is that there is no such thing as "spot reducing". You cannot lose fat in any one area. Doing inner and outer thigh work doesn't give you thin thighs and doing sit ups doesn't give you the "six pack". When your body burns more calories than it takes in, it will then turn to use the stored energy in fat. It's as if, at the end of the day, your body requires that you pay for all of the activity you had that day. If you didn't takein enough calories to pay for it, then you have to go to the "fat bank" and make a withdrawal. Your body "withdraws" the fat fairly evenly throughout the body. It has nothing to do with wherethe work took place (i.e. abdominals in curl ups) Wherever you happen to carry the most fat cells will be the last place to get lean. This is because you never actually lose the fat cells, they just lose their size.

So how do you decrease the fat cell size? How do you lose the fat? A combination of modifying your diet and increasing physical activity. Aerobic exercise burns the most calories per workout, so you should make that your priority. Aerobic exercise (cardio) is continuous rhythmic exercise using large muscle groups. Biking, stepping, swimming,walking, hiking, jogging, skating, aerobic dance, etc..... are all good aerobic options. Do the type of exercise that you enjoy most, varyit so you get the most out of your workouts and won't become bored or overtrained. Sometimes people do the same workout all the time and they end up with chronic injuries. The American College of Sports Medicine (ACSM) recommends that aerobic exercise be done 3-5x a week for 20-60 minutes. See the question above for recommended intensity levels of your Cardio (aerobic) workouts. If this type of exercise is new to you, focus on creating the exercise habit first. Try 10-15 minute daily exercise bouts at an easy pace. Gradually work you way up to twenty minutes. When you can comfortably do 20 minutes, then begin to increase
your intensity. You should begin with a warm up of about 5-10 minutes and a cooldown of the same length. Warm up should raise your body temperature and slowly increase your heart rate and then the cooldownwill allow your body temperature to lower and slowly lower your heart rate.

Strength Training is important too. It doesn't burn as many calories as Cardio, but it builds muscle. Having more muscle will make you stronger and help you burn more calories. The American College of Sports Medicine has recommended that the average person should do resistance (strength) training at least 2x a week, covering the major muscle groups, with one set of 8-12 reps to achieve basic health and fitness benefits.

Working the muscles builds strength and lean mass. As you gain muscle your body requires more calories just to exist. So you can lose fat more easily. To best benefit your weight loss efforts, do sets with 8-12 reps. You need to be lifting (in perfect form) enough weight so that by the time you get to the 10th-12th rep, you could not do another good rep. If you can do 12 reps at that weight after 2 workouts then it is time to increase the weight a little bit. You may only be able to do 8 reps at this new
weight but you will gradually work your way up to 12 reps and have to start the process all over. Remember that the more
muscle you have the easier you will burn fat.

The less your total percent bodyfat is, the less fat in your "trouble" areas.

Let us do it AGAIN...

Everyone's been asking to do another challenge to help stay fit during their summer vacations. It could be an upcoming vacation to fit into that itty-bitty bikini or just not getting the time in to workout and need some motivation. We want to support you!

This week a few of us will be eating a 1500calorie/day healthy meal. Just be conscious of what you are putting in your mouth. If you want that extra treat save it for Friday or Satruday and make it a "TREAT". Just remember to burn it off by walking, running or hiking for no less than 45 minutes.

Also, don't skip on your workout even if you only have 30 minutes to spare. Get to the gym or BetterBody Pilates studio no less than 3 times this week. Come take an Xtreme60 class and you will be sure to burn off those excess calories.

If you have any questions or just need someone to motivate you - call us 818-224-4734 or email- betterbodypilates@sbcglobal.net. We want to be here for you!!!

4 week- 10 pound plan

Time to put these walks to work! Drop 10 pounds this month when you follow our 4-week plan, which combines all three calorie-blasting walks with super sculpting strength-training routine.

WEEK 1
Monday: Super-Sculpting Strength Routine
Tuesday: 40-minute steady-pace walk
Wednesday: 30 minutes of cross training (swimming, biking, yoga, or super sculpting strength routine)
Thursday: 30-minute intervals walk
Friday: super-sculpting strength routine
Saturday: rest day
Sunday: 45-minute hills walk

WEEK 2
Monday: Super-Sculpting Strength Routine
Tuesday: 45-minute steady-pace walk
Wednesday: 30 minutes of cross training (swimming, biking, yoga, or super sculpting strength routine)
Thursday: 30-minute intervals walk
Friday: super-sculpting strength routine
Saturday: rest day
Sunday: 45-minute hills walk

WEEK 3
Monday: Super-Sculpting Strength Routine
Tuesday: 45-minute steady-pace walk
Wednesday: 30 minutes of cross training (swimming, biking, yoga, or super sculpting strength routine)
Thursday: 40-minute intervals walk
Friday: super-sculpting strength routine
Saturday: 45-minute hills walk
Sunday: 45-minute hills walk

WEEK 4
Monday: Super-Sculpting Strength Routine
Tuesday: 45-minute steady-pace walk
Wednesday: 30 minutes of cross training (swimming, biking, yoga, or super sculpting strength routine)
Thursday: 40-minute intervals walk
Friday: super-sculpting strength routine
Saturday: 45-minute hills walk
Sunday: 45-minute hills walk

Originally published in FITNESS magazine, September 2008

Third Week of 30 Day Workout Challenge

30-DAY 30-WORKOUT Challenge

*Week 3*

Follow us on and .
All on the "Honor System". But you have to be accountable by telling us what you did that day on our blog, facebook or twitter. Just think of us as your FREE support system

For more information call
818-224-4734
http://www.betterbodypilates.com

Xtreme60 Schedule

Monday: 11:00 am Xtreme60 class @ BetterBody

Tuesday: 9:00 am Xtreme60 class @ BetterBody

Wednesday: 11:00 am Xtreme60 class @ BetterBody

or

Magic multitasker-Works abs, obliques, hips, butts, thighs: Stand with feet hip-width apart. Lunge forward with left leg as you reach right arm forward, left arm back. Return to standing, twisting torso to right as you drive right knee and left elbow toward chest, right arm extended back, for one rep. Do 10 reps, Switch sides; repeat.

Back Strengthener-Works back, hips, butt, thighs, hamstrings Stand with feet staggered, left foot in front of right, right heel lifted, left knee slightly bent. Balancing on left leg, tilt torso forward until you feel a deep stretch in hamstrings, letting hands hang toward floor for balance. Return to upright position. Do 10 reps. Switch sides; repeat.

Lower-body blast-Works hips, butt, thighs, abs Stand with feet hip-width apart, knees soft, arms down. Step left foot back and to right, lowering into a curtsy lunge, until right thigh is almost parallel to floor, as you reach arms across body to right. Return to standing as you kick flexed left foot to left at hip height, reversing arms. For one rep. Do 10-15 reps. Switch sides; repeat.

Tummy Tamer-Works abs, hips Lie face up on bench with legs together and extended toward ceiling; hold bench for support. Contract abs and lower legs until hovering above bench, then raise legs and curl hips off bench as high as you can, reaching toes to ceiling. Slowly lower hips and legs for one rep. Do 10 reps.

Waist Whittler-Works abs, obliques, shoulders, arms, chest, back Start in push-up position, legs together and extended behind you. Rotate and lower hips to left, letting feet shift so they’re stacked. Then rotate back to center, then to right, for one rep. Do 10 reps.

Squat Supreme-Works hips, butt, thighs, calves, biceps Stand with feet wider than hip-width apart, toes turned out; hold a weight in each hand in front of body, palms facing out. Rise onto balls of feet. Squat; then, staying on tiptoe throughout, stand, curling weights toward chest, for one rep. Do 15 reps.

All over accentuator-Works shoulders, arms, back, abs Start in push-up position. Lift hips to ceiling so body forms an inverted V with legs extended, heels raised and arms straight (Downward dog). Bend elbows and scoop forward until hovering above floor with back arched and chin lifted (Upward dog). Return to Downward dog for one rep. do 10 reps.

Arm-Flab Fighter-Works triceps, shoulders, abs, hips Sit on edge of the bench, hands at front of seat, fingers forward, knees bent 90 degrees. Use arms to lift yourself off bench. Place right hand on right knee; extend left leg in line with hip. Lower body until left elbow is bent almost 90 degrees. Straighten left arm for one rep. Do 10-15 reps. Switch sides; repeat.

Thursday:
9:00 am Xtreme60 class @ BetterBody
6:00 pm Xtreme60 class @ BetterBody

Friday: 10:30 am Xtreme60 class @ BetterBody

OR

Run 20 minutes then 3 sets of these exercises
20 Dips, 10-15 Push Ups, 30 Jumping Jacks and 25 Sit ups

Saturday: Sign up for a bike ride
http://womencyclist.com/
They have great rides every weekend with a good support system. Sunday: Get your family moving. Go outside and play.

Is Your Family Fit? You may make it to the gym, and the kids may play a sport or two, but how fit is your family lifestyle as a whole? Take this quiz to find out.