Much-needed FACTS!

Sometimes people can be their own worst enemy especially when they buy into notions that simply are not possible. For example, it is NOT possible to spot reduce fat from places you don't want excess fat including of course the area under the arms that so many people, especially women find unsightly. The fact is that in order to remove the fat there and everywhere else is to focus on becoming leaner and healthier. This requires you to do three things. You will not reap the substantial benefits of a fit and healthy body without ALL three of these components. There are as follows:

1) EAT a healthy, balanced meal plan which includes a variety of whole fruits and vegetables and plenty of them. This means including good carbohydrates, good protein and good fats on a regular basis! Yes there are good fats and I will discuss them in depth in a future blog. Avoid or limit alcoholic beverages and DRINK plenty of water throughout the day. Avoid junk food! Why eat junk when there are so many delicious and satisfying healthy alternatives in the produce aisle of any supermarket or grocer?

2) Engage in proper cardiovascular exercise to burn fat and calories from head to toe. You must allow your large muscle groups to do the work in order for this to occur. This means using correct form which means you allow your hips, glutes and thighs to do the work which will in turn make your cardiac muscle work harder to pump more oxygenated blood throughout your body in order to burn the fat and calories. For example, if you are exercising on an elliptical (a machine good for beginners, elderly or those with certain limitations), a stepper, or my favorite, a revolving stair machine, do so with your shoulders back and down, using only fingertips for balance or if you are able "hands-free". Lower the intensity of the machine if you must in order to accomplish this. When you "hold on for dear life" and have trouble keeping up with the machine, then you are NOT working your cardiac muscle. Instead you are virtually wasting your time and in fact creating a dangerous situation which can easily result in not only barely burning fat and calories, but also risking severe orthopedic issues. These include, but are not limited to, damaging your spine from hunching over as well as hurting your wrists and hands. Many people are in the very dangerous habit of placing unnecessary strain on elbows such as from hyper-extending them while they incorrectly distribute their body weight onto their arms when the intensity is set too high. Over time, you will slowly but surely increase the intensity and duration as your body acclimates. It is by letting go or just using fingertips for balance that will enable your body to burn the fat deposits everywhere including the fat hanging from under the arms! In addition you will be engaging and working your entire CORE musculature with every step you take and since upright cardiovascular machines are weight-bearing, you are keeping your bones strong! Now that is a great example of multi-tasking! THE FRINGE BENEFIT OF COURSE IS CREATING A HIGHLY EFFICIENT CARDIOVASCULAR SYSTEM WHICH IS CRUCIAL TO GREAT HEALTH! 

3) Engage in regular, proper strength-training. Weight-lifting creates strong, lean muscles and the more lean muscle you have the higher your metabolism will become which will in turn continue to burn fat and calories long after your workout is complete! And do not forget that proper and consistent strength-training helps to maintain and improve greater bone density for strong and healthy bones!

Stay tuned for my next blog where I will discuss TRICEPS! :-)!