Stop! No sir!!
That’s what I was thinking when I saw someone at the gym yesterday doing bench dips. He kept looking at his triceps for the “magic” to happen lolzzz.
Bench dips will wreak havoc on your shoulders – so if you’reusing them – STOP.
You can actually “target” your trouble spots with small tweaks, even with just your own bodyweight.
To carve your triceps, use Close-Grip 3/4th Rep Pushups. Instead of going all the way down, you’ll only go down about 75% of the way and
then come up. This puts more tension on your triceps.
Wanna define your quads more? Do Narrow-Stance Bodyweight Squats. This shifts “away” from your glutes and focuses on your quads. Have your feet right at shoulder-width and perform a bodyweight squat (you’ll see what I mean).
Wanna hit your lower abs? Do Stability Ball Jackknives. Be sure to brace your abs HARD and keep your upper body flat (don’t let your legs do the work, make your abs do it).
Bonus for doing this with a TRX.
Now here’s the bad news – these moves alone won’t improve your trouble spots.
So if you’re one of those people who has specific parts of your body that continue to hold onto stubborn fat, or NEVER seem to respond no matter how hard you diet or exercise……You’ll get a ton of value from today’s brand new article.
3 Nutrition Tricks that Target Your Trouble Spots – by Bruce and Janet Krahn
Trouble Spot Training & Nutrition Experts
Trouble Spot Nutrition Trick #1: Cycle Your Calories
(STOP eating the SAME amount of calories every day)
It’s no secret that in order to lose fat your body needs to be in a calorie deficit each day (burning off more calories than you’re consuming).
Conversely, in order to build muscle your body requires a calorie surplus (taking in more than you’re burning off).
However, eating the same amount of calories day in and day out when trying to lose fat can quickly result in adaptations, making it impossible to lose weight… OR gain muscle. The solution is to “cycle” your calories. For example: – Weight Training Days = Calorie Surplus (12-15 x bodyweight) – Cardio or Diet Days = Calorie Deficit (8-10 x bodyweight)
Trouble Spot Nutrition Trick #2: Cycle Your Macronutrients
(STOP eating the SAME amount of carbs, proteins, and fats every day)
All calories are NOT created equal.
If you have stubborn fat areas or trouble spots that won’t budge no matter how hard you try, you are likely insulin resistant, which means you would benefit greatly from replacing your “healthy” carbs such as rice and potatoes with healthy fats.
When this is done the right way it can make your body become more insulin sensitive, resulting in greater fat loss and more lean, calorie burning muscle – especially in stubborn body parts.
Trouble Spot Nutrition Trick #3: Cycle Your Food Choices
(STOP eating the SAME types of foods every day)
Food allergies are extremely common these days.
Eating foods which you are allergic to can increase levels of inflammation causing your adrenal glands to secrete more
This in turn increases insulin and blood sugar levels causing your body to hold on to and deposit fat, rather than allowing you to access your stubborn fat for energy.The best way for you to avoid developing food allergies is to rotate your food selections.
A few tips that will help is to avoid eating the same types of proteins back-to-back, while reducing or eliminating wheat and dairy – the two most common food allergens.
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Great stuff from Bruce and Janet..
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