You Can't Pick A Spot

In my experiences in the health and wellness industry I have done many consultations with clients and had friends and family ask questions regarding them reaching certain goals.  A question that is raised on many occasions is, “how do I lose weight here or tone up there? ”, usually pointing to a body part they are not pleased with.  It is usually the gut with men and with women it can vary from dangling triceps, back fat, or  legs.  Areas to lose fat cannot be targeted, but targeting an area to build muscle can.

Fat and muscle are totally different body tissues.  The fat visible is sitting on top of muscle.  Age, gender, genetics, physical activity, and nutrition are factors that contribute to where the fat is stored.  When you lose weight, you are unable to choose the area in which the reduction will occur. Your body predetermines which fat stores it will use. For example, someone can do sit-ups that will strengthen their core, but will not take the fat off of their stomach.

Bat Wings

Bat wings are a common complaint amongst women.  Bat wings are the flabby skin hanging along the triceps.  With age, our skin gets thinner and less resilient, which means our parts just hang differently. Women in particular are subject to this because their skin is thinner to begin with.  To tone up the triceps area include compound exercises in your regiment that work the chest, shoulders, and triceps, such as push-ups and dips. 

With age symptoms of sarcopenia can develop.  Sarcopenia is when your muscles are deteriorating due to aging and neglect.  According to WebMD people who are physically inactive can lose as much as 3% to 5% of their muscle mass per decade after age 30. Even if you are active, you will still experience some muscle loss.

Dr. Oakley Jordan, a Memphis Internal Medicine physician associated with Methodist Hospital, stresses to his patients to be aware of sarcopenia (sarco for "muscle" and penia for "deficiency") and how to battle muscular deterioration.

Oakley is 62 and does cardio every day and resistance training every other day. He says sarcopenia is "normal attrition." Muscles regenerate slower and slower as we age, but working out, particularly with resistance training, turns regeneration up a notch.

"Women particularly need to work out with weight training because they carry more body fat. They have to hang on to their muscles."

All of these factors are why it is important to focus on overall fat loss and increase of strength.  Problem or target areas can be addressed with exercises to build muscle.  Losing body fat requires a combination of cardio vascular exercise, strength training, and a clean diet.   Cut processed foods from your diet.  Avoid sugar in all its many forms and very common in beverages. Try to eat only one-ingredient foods - in other words, eat foods in their most natural state, and combine them when you're cooking, instead of buying foods that have already been prepared. This is the same prescription for all fitness goals and that “spot” you want to address.