Training for Movement Versus Isolated Body Parts/Goals
A common request from personal training clients includes: “Can you help me lose this area?” (pointing to the stomach or hips), “I want my biceps bigger,” or “I want a six-pack.” Here are two important points to remember when creating a goal-oriented personal training program with your trainer:
1A. No Such Thing as Spot Training (Yet):
Unfortunately, just doing crunches won’t help you lose body fat in a specific area. Body fat is an accumulation of cells that, once created, don’t go away but can either decrease or increase in size. This is why it’s so challenging to keep body fat off once it’s accumulated. When aiming to decrease body fat, some areas can be particularly “stubborn.”
1B. Personal Trainer Solution:
Avoid isolating specific areas. Instead, focus on a diet based on realistic habits that can be consistently maintained, considering your unique challenges, priorities, and schedule. Then, work with a personal trainer (we know someone you can use 😉) to develop a comprehensive training program that you can adhere to consistently.
2A. Train for Movement, Not Individual Muscles:
Society often emphasizes being “in shape,” with chiseled abs and big biceps for men or a long, lean physique for women. While some factors of your physique are beyond your control, focusing too narrowly on toning or slimming specific areas can lead to imbalances and potential health issues in the future.
2B. Personal Trainer Solution:
Isolating specific areas isn’t necessarily bad. However, focusing too much on certain areas of the body, while neglecting others (often, men have underdeveloped legs and overdeveloped chests), can lead to back problems, muscle strains, and joint issues such as hip or knee replacements. When working with your personal trainer, emphasize a program that focuses on movement: lateral, rotational, and forward-and-backward motions across all major areas. If there’s a particular area you want to highlight, incorporate a few additional exercises for that area. Consistency is key!
Training is straightforward: prioritize, stay consistent, and have a clear vision. The real challenge often lies in combating misinformation and one-size-fits-all training programs. Programs should be tailored based on long-term commitment rather than short-term desires. No matter what is happening in life, its truly essential, to prioritize your health and enjoy the incredible benefits!
#unleashthepotential
Written by:
Kirill Vaks
BA, CSCS
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