Fit Or Fat Target Diet

How Fat Loss Works

How to Spot Reduce & Target Fat

To understand why spot reduction may not be effective, it is important to understand how the body burns fat.

The fat in your cells is found in the form of triglycerides, which are stored fats that the body can use for energy.

Before they can be burned for energy, triglycerides must be broken down into smaller sections called free fatty acids and glycerol, which are able to enter the bloodstream.

During exercise, the free fatty acids and glycerol used as fuel can come from anywhere in the body, not specifically from the area that is being exercised.

Is It Possible To Target Fat Loss To Specific Body Parts

Almost everyone would like to change certain parts of their body.

The waistline, thighs, butt and arms are common areas in which people tend to store excess body fat.

Achieving change through diet and exercise takes time and effort, leaving those who desire a quick fix in search of a faster solution.

Targeted fat loss, also known as spot reduction, is a type of exercise that many people turn to when trying to slim down specific areas of their bodies.

However, there is quite a bit of controversy surrounding this method.

This article takes a detailed look at the science behind spot reduction.

How To Reduce Fat And Tone Problem Areas

Although spot reduction may not be the best use of your time, many evidenced-based methods can help you lose fat and tone your entire body.

For example, high-intensity workouts and exercises that engage the entire body have been shown to be most effective at shedding pounds .

The best exercises for overall fat reduction include:

  • Cardiovascular exercise: Cardio, such as running and cycling, uses large muscle groups and has been proven to be effective at torching calories. It may be particularly effective at melting stubborn belly fat (

20 ).

Summary Adding high-intensity training and cardiovascular exercise to your routine will likely result in overall fat loss. However, simple exercises like brisk walking or swimming laps can also be effective.

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What Is Spot Reduction

The theory of spot reduction has been promoted in the health and fitness world for some time. However, there is not much evidence to support it.

Spot reduction is a type of targeted exercise intended to burn fat in specific body areas.

An example of spot reduction is exercising the triceps in order to get rid of excess fat on the back of the arms.

This theory of targeting specific body parts is popular, leading many people to focus only on troublesome areas, rather than exercising their entire body.

Burning fat using this method can be particularly appealing to those who have had a hard time losing weight in the past or failed to get the results that they wanted using other methods.

The Fit Or Fat Target Diet By Covert Bailey Download Pdf Epub Fb2

The Fit or Fat Target Diet by Covert Bailey (1989 ...

The circular target chart is a bit clearer in Smart Eating, but The Fit or Fat Target Diet doesn’t have all those recipes.

Great stuff for analyzing food quality. Read more. 16 people found this helpful. Helpful. Comment Report abuse. See all reviews from the United States/5. The Fit or Fat Target Diet book. Read 2 reviews from the world’s largest community for readers. A sound and simple nutritional program for choosing the h /5.

Someone new to the target concept might need to do more analysis at first to get used to the model. The circular target chart is a bit clearer in Smart Eating, but The Fit or Fat Target Diet doesn’t have all those recipes. Great stuff for analyzing food quality/5. Not a weight-loss regimen as such, but a worthwhile way of thinking about nutrition that could vastly improve diet and overall health.

Bailey has argued on the sane side of dietary improvement before here, he sets out a framework which readers can use to evaluate their own nutritional intakesor any other regimen they come across.

Fit or Fat Target Recipes book. Read 2 reviews from the world’s largest community for readers. Delicious, healthful recipes that dramatically simplify th /5. Buy a cheap copy of The Fit or Fat Target Diet: The Easiest book by Covert Bailey. A sound and simple nutritional program for choosing the healthiest foods and achieving permanent weight loss without gimmicks.

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The Majority Of Studies Have Debunked Spot Reduction

Aside from not correlating with how the body burns fat, a number of studies have shown spot reduction to be ineffective.

For example, one study in 24 people who only completed exercises targeting the abdominals for six weeks found no reduction in belly fat .

Another study that followed 40 overweight and obese women for 12 weeks found that resistance training of the abdominals had no effect on belly fat loss, compared to dietary intervention alone .

A study focusing on the effectiveness of upper body resistance training had similar results. This 12-week study included 104 participants who completed a training program that exercised only their non-dominant arms.

Researchers found that although some fat loss did occur, it was generalized to the entire body, not the arm being exercised .

Several other studies have resulted in similar findings, concluding that spot reduction is not effective for burning fat in specific areas of the body .

However, a small number of studies have had conflicting results.

One study in 10 people found fat loss was higher in areas close to contracting muscles .

Another recent study including 16 women found that localized resistance training followed by 30 minutes of cycling resulted in increased fat loss in specific areas of the body .

Although findings from these studies warrant additional research, both had potential reasons for conflicting results, including measurement techniques and a small number of participants.

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Why Some People May Want To Reduce Fat In Certain Areas

There are countless reasons why people want to lose weight, including improving health and reducing the risk of chronic diseases like heart disease and diabetes .

Some people tend to carry excess weight proportionately, while others hold onto weight in specific areas like the butt, thighs or belly.

Gender, age, genetics and lifestyle all play a role in weight gain and the accumulation of stubborn areas of body fat.

For instance, women have a higher percentage of body fat than men do and tend to store excess fat in the thighs and butt, especially during their childbearing years.

However, during perimenopause and menopause, hormonal changes can cause weight to shift to the belly region .

On the other hand, men are more likely to put on pounds in their midsections throughout their entire lives .

Weight gain can be very frustrating and cause many people to look for easier alternatives than going on a diet or increasing their activity levels.

Spot reduction is promoted as a way to quickly reduce fat in problematic areas.

This method appeals to the belief that working the muscles in problem areas is the best way to burn the fat in that specific spot.

Yet, fat loss doesnt work that way, and there is little scientific evidence to back this claim.

Summary Spot reduction is promoted as a way to reduce fat stores in specific areas through targeted exercises.

The Fit Or Fat Target Diet

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The Difference Between Spot Fat Reduction And Targeted Toning

Although spot fat reduction is most likely to be ineffective at burning fat in specific body parts, targeting troublesome areas by toning the underlying muscle can have beneficial results.

While you cant necessarily choose where your body loses fat, you can choose where you want to look more toned and defined.

That being said, its important to combine targeted toning exercises with cardio workouts in order to burn fat.

Its true that muscles are strengthened and defined by toning exercises like abdominal moves and hamstring curls. However, these exercises dont burn a ton of calories.

For instance, doing lots of ab exercises will result in stronger stomach muscles, but you wont see definition in that area unless you lose overall body weight.

This is why cardio, whole body workouts and a healthy diet are necessary to truly see results.

Summary Though targeted toning exercises will strengthen and build muscles, in order to see definition, weight must be lost through calorie-burning workouts and a healthy diet.

Scare Tactics Dont Motivate People It Disheartens Them

Thirty-one years after being labeled obese, I am still obese. I take care of myself by eating and moving in a way that makes me feel good and managing my stress levels through mindfulness, which is probably the most influential factor to feeling my best. I have escaped my family history of diabetes and heart disease thus far, and I dont take this for granted.

At the same time, becoming alarmed and reacting with a focus on weight once again is insane. It didnt work for me the first time, and its not going to work this time.

Which is a lesson that many health professionals and the public alike recognize by now: Telling fat people to lose weight isnt effective and diets dont work. Scare tactics dont motivate people, it disheartens them. Helping people feel good about themselves, so they take care of themselves is a much better approach and one to which I have dedicated my lifes work.

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The Latest Study Says You Can’t Be Fit And Fat Is That True

There it was, in my inbox. Someone had sent me the latest headline. Being healthy and obese is a myth, they say.

No such thing as fat but fit. Metabolically healthy obese are 50% more likely to suffer heart disease than those of normal weight, finds University of Birmingham study.

Something like this and a strong cup of coffee was sure to wake me up and get the fingers typing.

You see, Im one of those, fat and healthy. Its taken me a decade to convince my family that Im fine, that size is not a measure of health. I cant wait to get this new news from my mother on Facebook.

There is some history to this story.

Obsessed with my weight, my undergraduate degree was in exercise science and nutrition. I was an athlete, albeit a fat one. I will never forget going to Oregon in 1985, a year after I graduated, to a certification program to teach Covert Baileys Fit or Fat program including the Target Diet, targeting fat as the problem. At that time I was playing in a womens tennis league and doing some long-distance cycling, feeling particularly fit. But then things changed. I was weighed underwater. Im sorry, Miss Wolfe , but you are 30% fat, not fit.

Jump ahead to today. People in positions of authority reacted to the new news above, announced at an obesity conference in Portugal earlier this week:

Once again, living in large body, it feels like Im being told, Dont rest easy, lady. Youre a ticking time bomb.

Diet Is Key When Trying To Lose Body Fat

The Fit or Fat Target Diet by Covert Bailey

While increasing overall activity and adding new exercises to your daily routine is important for weight loss and your overall health, following a healthy meal plan is key when trying to shed body fat.

In fact, choosing unhealthy foods or overeating can quickly undo all your hard work in the gym.

Studies have shown that exercise alone is not effective for weight loss unless a conscious effort is made to control calorie intake and make healthy food choices .

To lose weight and keep it off, combine the following diet tips with an exercise routine:

  • Control your portions: Keeping portion sizes in check is key when trying to lose weight. One way to reduce your food portions is to use smaller plates or measure out serving sizes to train your eye (

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