The Big Myth about Spot Reduction

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“I really need to do more abs so I can have a flat stomach for the summer.”  “I just need to work on my thighs; they are just way too big.” “I do abs all the time, but yet I haven’t lost anything around my waist.”  These are a lot of the common statements made by clients and the everyday person on the street when it comes to what they want done to their bodies when they get into an exercise routine.  Everyone has at least one certain spot on their body that they are not happy with, and they believe that if they work that one area more than the rest, then that one area will see more results in a faster amount of time.  Sadly, this is a myth that is commonly known as “spot reduction.”  Now in hindsight this would be a great theory; work one area twice as much as everything else, in this case your abs, then you will have that flat stomach in no time.  Unfortunately, it doesn’t exactly work that way.

Let’s take your abs and/or waist into consideration with this idea, just because this is the biggest focal point in a majority of these discussions.  You can do crunches all day and yes your abs can become stronger, but just your abs are strong does not necessarily mean that you will lose inches around your waist.  In order to lose inches and tone up abs, there are a couple of things that need to be done.

 “One of the best ways to lose weight quickly is by doing cardiovascular workouts. Cardio is very helpful in helping you get rid of your fat belly. You don’t even need to do cardio for hours to notice any tangible results. If you only run on a treadmill for at least half-an-hour daily, that would be enough for you” (Fitness Tips For Life).

When they talk about doing cardio for half-an-hour, this can be done in a variety of ways: intervals on the treadmill, super setting sprints with crunches on a Swiss ball, or just running for 30 minutes.  All this really depends on what kind of runner you really are. Doing cardio 5-6 times a week will greatly increase the chances of decreasing your body fat, losing those inches around your waist, and toning up those abs.

“If you want to tone up your body overall, acknowledge that you need to pay attention to your serving sizes. The average American eats way more than they actually need” (Diet Nation).  This brings up a great point, because your nutrition is just as important a part to get toned up and lose body fat as strength training and cardio.  I call this the “tone-up tripod” mainly because think those three things as legs of a tripod.  If you only do very well on two out of the three, it’s like kicking out the leg of a tripod and everything can come crashing down.  Well maybe not crashing down, but not completely seeing the results that you want.  You know what I’m getting at.

So spot reduction is a complete myth but if you want to really tone up in certain areas, get some strength training in, hit that cardio hard, and eat extremely well and you will get the results that you want.  Now this will not happen overnight, it takes time but it is all worth it in the end.

5K Run to Remember

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Black Clover Fitness is teaming up with the Keep Kids Alive Drive 25 organization and the Stacy Bartels Agency of Farm Bureau Financial Services to honor Kiley Remmereid and the many others that have been killed in traffic incidents. The event is called “The Keep Kids Alive Drive 25 5K Run / Walk to Remember” and will be held at Skutt High School on April 27th. The mission of Keep Kids Alive Drive 25 two-fold:

Kylie Remmereid

1) To change the way we drive on neighborhood streets, and beyond, through support of communities in creating comprehensive traffic safety solutions that engage residents as front-line solutions to the problems we create - speeding, stop-sign running, all manner of distracted driving, tailgating, buckling up, etc.

2) To support families who experience the death of a loved one due to a traffic incident. Many of these families make amazing, and significant, contributions to traffic safety in their communities in the wake of the death of their daughter, son, mother, father, brother, or sister.KEEP KIDS ALIVE DRIVE 25® stands ready to support and include their initiatives in the work of our mission. (Contact us at 402-334-1391 or kkad25@kkad25.org)

We here at Black Clover Fitness are determined to raise awareness for this great organization and work to keep our neighborhood street’s safe for everyone, as well as promote health and fitness. We would like to invite all of you to join us on April 27th to remember those who have passed due to a traffic incident and to get up, get out and get active. If you have any questions regarding the upcoming event or about Black Clover Fitness, give us a call at (402) 991-7700.

Right Age For Kids to Start Strength Training

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Do you have children that are currently active in sports or getting ready to join a sport? Do you want them to be at the top of their game? Ever wonder if they should strength train? When is the right age children should start strength training?

According to the National Strength and Conditioning Association (NSCA), strength training can be started with kids as young as 7 or 8 years old, as long as they show some interest, can perform the exercises safely, and follow instructions. Specific exercises should be learned without resistance, such as squats, push-ups, and cleans, until proper technique is mastered.

One of the most important things to remember is that strength training should not be confused with weight lifting, bodybuilding, or power lifting. In these sports, people train with very heavy weights which can put kids and teens at risk for injuring their growing bones, muscles, and joints. Strength training is the practice of using free weight, weight machines, and rubber resistance bands, or body weight to build muscles.

Strength Training can help fortify the ligaments and tendons that support the muscles and bones and improve bone density. It can also help improve endurance, total fitness level, sports performance, and also help prevent injuries and speed up recovery. Now don’t think that the benefits are just for physical health because they go beyond that. Strength training can also help young kids and teens feel better about themselves as they get stronger and also help put your child on a path to lifelong health and fitness.

Now whether you decide to have your child start a strength training regime or not is completely up to you, but if you do keep these guidelines in mind:

1) Seek instruction- Start with a coach / personal trainer who has experience with youth strength training.

2) Warm up and cool down- 5-10 minutes of light aerobic activity helps warm up the muscles and prepares them for more vigorous activity.

3) Keep it light- One set of 12-15 repetitions is usually all it takes.

4) Stress proper technique- Don’t focus on the amount of weight your child lifts, rather stress proper form and technique.

5) Supervise- Don’t let your child go alone! Adult supervision is an important part of youth strength training.

6) Rest between workouts- Rest at least one full day between exercising each specific muscle group.

7) Keep it fun- Help your child vary the routine to prevent boredom.