When it comes to weight loss, we all seek that miracle diet, exercise regimen or lifestyle change that will help us slim down and look amazing forever. After beginning a journey like this, results are sometimes immediate: a few pounds lost in the first week, arms looking more toned, not feeling out of breath after light activity, etc. But many of us soon find that it can be hard, if not impossible, to lose fat in specific parts of the body that we’re looking to improve. No matter how diligent and determined we are, those pesky problem areas - belly fat, saggy arms, cottage cheese thighs, etc - don’t look any different from when we started. For the love of all that is fair and just, why does this happen?

What factors affect weight loss in certain areas?
It turns out genetics has a lot to do with it. Just like we inherit eye color, hair color and other physical characteristics from our family, our bodies are programmed to store more fat in certain body parts quicker than others. So you and a friend can have same body fat percentage, yet one person will have a flat stomach and fat arms, while the other has toned arms and a big stomach. Everybody is different.

Standing erect begin your warm-up by rotating your head and neck 5 times to the left and then to the right. Perform this exercise slowly. Repeat.

Roll your shoulders forward in a circular motion 5 times and then backward 5 times. Repeat.

Bring your left arm up behind your head grasping the right side of your neck with the palm of your left hand. Placing your right hand on your left elbow gently pull stretching the muscles of your left shoulder. Hold this position for 5-10 seconds. Reverse positions bringing your right arm up behind your head grasping the left side of your neck with the palm of your right hand. Placing your left hand on the right elbow gently pull stretching the muscles of your right shoulder. Hold this position for 5-10 seconds. Repeat this exercise for both sides 2-3 times.

At medium speed perform a minimum of 10 arm circles for each arm. Repeat.

Standing straight up with feet comfortably apart complete a side stretch to the left allowing your left hand to slowly trail down your left leg. When you reach the full extent of the stretch hold that position for 5 seconds before returning to the start position. Repeat the same stretch on the right side. Complete 5 repetitions alternating from the left to right side.

Eating properly for muscle fitness is also imperative. Protein is, of course, the fuel known and targeted for great muscle size and performance. This all-important nutrient is of great importance, but the right mix of carbohydrates and fats allow for the most optimal condition for muscle health.

Separating your feet approximately 3 feet lean down, first to the left, grasping your left calf with both hands. Hold this position for 5 seconds slowly stretching your back muscles just a little bit further. Return to the start position and repeat this exercise on the right side. Perform this exercise alternating between the left and right side 5 times. Take your time to get the full benefit of the stretching.

What should I focus on instead?
If you don’t eat well or exercise regularly, then start. More importantly, avoid sugary foods which are responsible for fat gain in these problem areas in the first place. Also, cut back on bad fats. If you already maintain a well-balanced diet though, then start getting more active.

As discussed earlier, you can work on giving your body a more defined shape through toning exercises on your thighs, arms and stomach. Exercising moderately with aerobics and weights can also make a difference because resistance exercises help you keep lean muscle, making sure your body burns more fat.

Remember that it is vital to have a complete body warm-up to loosen those stiff muscles and get them warm and ready before starting and workout routine. Don’t forget to include a healthy 6 pack abs diet to maximize the benefits of all your hard work.

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Muscle Building and Toning