Siobhan Byrne: Striking the right balance
Focusing on certain areas is possible but you need to look at the entire body
If I had a euro for every person who asked me if it was possible to take body fat off a specific area, I would be set for life.
Frequently there are aspects of our bodies that we do and don't like, which is perfectly normal. We may like our shoulders but hate our thighs, back or bottom, usually due to the way our body stores fat, as opposed to being solely down to genetics.
When I see clients for the first time and they have aspirations of what they want, I'm always trying to create the best body for them, as it's unfair to compare your body to anyone else's.
People will usually find at least one area of the body that they are unhappy with. And it is always possible to improve the appearance of any part of the body so long as you are willing to put in the time and effort with food and training.
This is where strength training comes into its own, as it helps balance the shape of the body. If you find you don't like your hips and bottom because they store a lot of body fat, you can certainly work on getting them in better shape but you need to look at the entire body to see where the imbalance lies.
Few people are the ideal hourglass figure, which tends to have a more balanced look about it. When you are more bottom heavy, you need to look at not only decreasing the body fat from the hips, thighs and bottom but also giving the shoulders and the upper body better definition to help balance out the imbalances within the body.
While we may not be able to target one specific area and solely reduce the body fat in that area, we are able to focus on the area by working out to improve its general look and using diet to help target body fat all over and this will eventually trickle down to the area you are unhappy with.
Training and diet will help increase muscle and improve posture by working all areas, thus helping the body look more symmetrical, leaner and more balanced.
Do each exercise 12 times before moving on to the next one. When you have completed each exercise, that is one set. Catch your breath before moving on to the next set, and do three to four sets, three to four times a week
Focus on strength training
Around the worlds
1/ Start by stand upright, holding a kettlebell in front.
2/ Take the kettlebell in one hand and swing it to the side of one hip.
3/ Then bring it around your back in a circle, changing hands, until you come to the front again.
Quad Hip abduction
1/ Start by kneeling on all fours, with knees and hands on the floor.
2/ Then raise one leg up and out to the side, keeping the knee bent and your back flat. Bring the leg back to start position and repeat all reps on one side before changing sides.
Support your body by leaning on your side, on your elbow and on the side of your foot, with the opposite foot sitting on top. Keep your body straight and hold the position. Try to hold the position for at least 15-20 seconds while keeping your form perfect.
Close Grip Press
1/ Lie on the BOSU ball, supporting your upper back and keep your hips bridged. Face your palms together with the dumbbells at your chest.
2/ Push with the back of your arms to a straight arm position, without locking out the elbows, and then return to the start position from the chest.
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