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EQUANIMITY
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WINTER EDITION 2013
fitness & nutrition
spot reduce
Is it possible to
spot reduce?
By Kim norland, Certified Personal Trainer
D
id you ever ask the question "What can I do to
get rid of this belly fat?" or "How can I lose the fat
on my thighs?" As a trainer I hear this question
often. You can target a muscle through specific exercises,
however, you can't spot reduce. In other words, no matter
how many sit ups you do you will never see your muscles
if you have an extra layer of fat hiding them. We have no
control of where we lose body fat. In order to lose fat over
any specific body part, one must follow a proper nutrition
plan and have an adequate fitness plan in place.
There are no short cuts to being healthy and fit. Working
out is only a small portion of your results. A big portion
of your success will happen in the kitchen. Here are some
guidelines to help you eat for life.
WaTER, WaTER, WaTER!
Cold water will help speed up your metabolism. Stay away
from soda, juice and other high calorie beverages full of sugar
and empty calories.
EaT SEvERal Small mEalS PER DaY.
Keep your metabolism running by eating serveral meals through
the day. If you deprive yourself of food your body may lose
weight on the scale however a good portion of that will be
muscle as well. If you want to lose fat, learn how to eat for life
and keep that fat burning furnace fired.
FuEl YOuR BODY WITh ThE RIghT STuFF.
Your body is like a car. It needs fuel to run properly. If you
attempt to starve it or give it junk, it's going to respond the same
way. Stick to the basics. Eat plenty of fruit, vegetables, protein
and carbs. No processed foods!
WhaT IS a PORTION?
Most of us are not sure what a portion is. We either over
estimate or underestimate our servings. More than likely
we are over indulging, which is why some of us can't
seem to lose weight. . Although our food guidelines may
vary depending on our personal fitness goals, in general
I recommend eating a palm size portion of a protein,
carbohydrate and a fibrous food at each main meal.
(breakfast, lunch, dinner).
breakfast ideas:
Eggs, fruit, oatmeal (stay away from pre-packaged
oatmeal that is full of sugar).
Greek Yogurt, fruit, whole grain bread.
snack ideas: (no carbs at snack time)
Protein Shakes. Be cautious of what you put into
your shake or you will end up with a high calorie
drink. Example: Protein, water, ice, frozen fruit.
Natural Peanut butter and celery.
lunch ideas:
Chicken salad, baked potato. Keep in mind that
just because it is a salad, doesn't mean it's healthy.
Keep it clean; chicken and fresh vegetables. Use
dressing sparingly.
Turkey sandwich on whole grain bread, apple.
dinner ideas:
Fish, asparagus, rice.
Chicken, broccoli, sweet potato.
Notes: No carbs at snack time or after 6:00 PM.