expert advice on spot training

Well, then I'll just have to hit that trail extra hard! Love handles are the pits.

Shona, please help.
I train at least 3 times a week, incorporating alot of cardio too. I have lost alot of cenitmetres this year especially (didn't need or want to lose too much weight) however, I have that dreaded light orange peel effect on my hamstrings- what more can I do than eating right, exercising and the whole body brushing story!?

Hi Shona,

I am 24 and always had a petite body until 2 years ago where i just gained weight. I am not yet fat i think, i am 60kg. I still look good but i dont feel comfortable with my new body. I'd like to get advice as to how to loose the extra weight ( especially - the tummy area- which has never been small enough) and how to maintain.
Does jogging help? if so how long should i jogg, cos i currently can not join a gym.

Thank u!

@Annie, orange peel is not something you can easily get rid of and at times it is attributed to genetic factors.
Something's that can help are ensuring that you get enough water and that you eliminate excess Caffeine from your diet.
A combination of weight training and cardio makes the difference, remember Cardio isn't the only way of loosing weight and excess fat, increasing your muscle mass has a huge impact on how your body looses fat

@Anonymous24yearsold
Well the story goes like this, when you hit a certain age, and your mid 20s are it, your body goes through some changes, mostly hormonal so that can explain why you have gained some weight over the last couple of years, I went through the exact same thing, and trust me it was shocking!
Understanding whether or not you are 'fat' is all dependant on your BMI, but this calculation doesn't take into account how much muscle mass you have.
Most belly fat can be attributed to your diet, but do not make any drastic changes without consulting a professional, make sure it is balanced and that you do not miss breakfast, research shows that individuals who eat breakfast have smaller waist lines! Having small frequent meals during the day helps curb the cravings and regulates your sugar levels
Running is a great way of getting fit but make sure that you pace yourself, find a program that allows you to ease into a running program.
The amount of exercise you need always depends on your goals, working yourself up to a 5km run is a great way of keeping fit and shedding off the extra weight.

Remember to consult your physician before making any drastic changes to your diet and exercise routine

@Anonymous24yearsold
I am 23 years old, and have also picked up weight ovber the last year and have been struggling to rid of it. I've picked up 8 kgs!
The old mechanism that use to work no longer do, and now I find I have to work a lot harder and the results are slower.
It can be wuite demotivationg at times but let's keep it up!
I've been eating a low GI diet and following the Women's Health 10min workout DVD daily at home and I must say, it's awesome! I can't remeber which issue it was from but try get hold of it!

I'm with you! ;)

Benita

hi there
after i had my 2kids it seems no matter what i do i cant move the extra kilos around my middle or upper arms. i'm 31 and a fair size i weigh 63kilos at the moment and i think the extra 5kg's are sitting around my waist and arms. i do go to gym but because of my routine manage on average 2 45min sessions twice a week. any suggestions would be welcomed!

Thanks for your comments. We will try and get our expert to answer your questions.

Thank you for your comments.
Cellulite is a skin change which is evident in the form of skin dimpling and nodularity that occurs mainly in women on the pelvic region, lower limbs, and abdomen. It is caused by the herniation of subcutaneous fat within fibrous connective tissue, leading to a padded or orange peel–like appearance.

There are many cosmetic and medical procedures that are thought remove or lessen cellulite such as spa body treatments, skin brushing, dermal fillers, massage and even the extremes of lymphatic drainage, iontophoresis, microdermabrasion, lasers, peels and liposuction.

However, the natural way to reduce cellulite is through good nutrition, avoid toxins in your food and drink plenty of water to flush toxins and detoxify your body. A healthy diet should be high in antioxidants and include adequate fruits, vegetable, whole grains, fiber at least eight glasses of water a day. Essential fatty acids are also important so instead of unhealthy fats like margarine and butter, consider the healthy fats found in olive, flaxseed, canola and walnut oils, as well as oil from cold water fish.

Also exercise; Not only do you need to work the muscles to keep their tone and elasticity, but also to help with adequate oxygen in your body, a good workout for your heart, helping the lymphatic system and also to burn excess fat and assisting the digestive system and alleviating any problems with constipation, which will all help to reduce your cellulite problems.

I hope this helps.

HI ladies

In relation to burning the unwanted fat around your tummy, thighs and arms...its all about exercise and diet. As discussed in my spot reducing article, we really cant pin point areas to 'destroy'.

What I can suggest is having a read at my next article on interval training. This is where you work harder for a shorter period of time, shocking the body and then recovering repeatedly. This type of exercise is not restricted to the gym, and can be completed within 20-30mins. So @ mom of 2 this could be of benefit to you, as well as trying to add in a 3rd session somewhere. Apologies as I do not know what your routine is...try including a workout you can do at home perhaps?

@anonomous & Benita- Again have a look at my next article on interval training. It is important to keep making changes in your exercise routine every 6-8weeks. We need to keep shocking the body to work harder to attain specific goals. The body adapts quickly, when you see this plateau that means its time for a change or a shock!

Thanks for your comments. If you have further questions please dont hesitate to ask.

Thanks a million for getting back to us all, it is greatly appreciated. These tips and help will most definitely be put into practice:-)
Thanks for the constant great advice and awesome site and magazine too!

Shona,

I can notice since getting back into a fitness routine, that things are looking up, but obviously aware that the fat that sits on top of my muscles need to be burnt off to get the best effect. But I have one question regards to my skin, I have been through 2 pregnancies, which has left my stomach skin rather wrinkly, and it really brings me down... will this improve with losing the extra fat and gaining some muscle in this area, or do I have to accept that I am going to look like that forever?
I never seem to find enough information regarding this, so thought I ask you.
Thanks for your time, and good articles!

http://sprigsnsprogs.wordpress.com/

Hi, my big problem area is a small roll of fat underneatg my naval. I do 3,5 hours of ab exercises including planks,pilates,crunches etc. I do another 1,5 hrs of total body exersizes and 1 hr of aditional cardio exercise p week. I have sculpted and lost cm's at a time but can not get rid of the roll of fat. I have had this roll before becoming pregnant. What to do?