Start to Fitness: Targeting those ‘problem’ areas

Q: I have been working out and eating well for the past several months, and I am seeing good results and feel great. I can tell my body is changing by how my clothes look and by how I feel. However, I’m still not seeing a significant change in my “problem areas.” Is there anything I can do about this?

A: You’re not alone, as many people share this same concern. Although you are seeing results throughout your whole body, there are still a few places that seem to not be cooperating. There are a few factors to consider when wanting to see body composition changes.

“Workout progressions, nutritional and lifestyle habits, in addition to medical conditions and genetics, play a large part in how your body responds to exercise and nutrition. Developing a plan that takes into consideration all of these factors can guide you toward reaching your goals.

Unfortunately, we have to rule out the option of spot training. Being able to focus your exercise routine on one particular muscle group in hopes of seeing results in that area alone is not possible. A total body exercise routine that consists of resistance and cardiovascular training will help you gain lean muscle mass and lose fat throughout your whole body.

“Monitor your exercise program, and be sure to keep progressing. If you’re performing the same workout routine for long periods of time, your body will become efficient at performing the exercises and not have to exert as much effort. This is your cue to change or modify your program to create a challenge.

“Nutrition and lifestyle habits are other factors to evaluate. Practicing balanced eating habits and keeping a stress-free lifestyle are necessary for your body to fully have the opportunity to change. As with exercise, you want to monitor your eating and lifestyle habits to be sure they are complimenting each other.

“It is important to recognize the role that certain medical conditions and genetics play in regards to your body composition. Speak with your physician about any medical conditions and medications that may have an effect on your body. Be sure to be honest about your activity level and nutritional habits.

“Genetics play a big role in determining how your body will respond to exercise and where it decides to place body fat. Looking at an immediate family member can sometimes give you an idea of places such as hips or thighs that you may find as a problem area. Don’t fret if you are not happy about what you see. Keep working hard and stay consistent to see the results you desire.