Problem areas can be challenges

Q: I have been working out and eating well for the past several months, and I am seeing good results and feel great. I can tell that my body is changing by how my clothes look and by how I feel, but I still don’t see much change in my problem areas. Is there anything I can do to see results in these problem areas?

A: You’re not alone — many people have this same concern. Workout progressions, nutritional and lifestyle habits, in addition to medical conditions and genetics, play a large part in how your body responds to exercise and nutrition. Developing a plan that takes into consideration all of these factors can guide you toward reaching your goals.

Unfortunately, we have to rule out the option of spot training. Focusing your exercise routine on one particular muscle group in hopes of seeing results in that area alone is not possible. A total body exercise routine that consists of resistance and cardiovascular training will help you gain lean muscle mass and lose fat throughout your whole body.

Monitor your exercise program and be sure to keep progressing. If you are performing the same workout routine for long periods of time, your body will become efficient at performing those exercises and not have to exert as much effort. This is your cue to change or modify your program to create a challenge.

Nutrition and lifestyle habits are other factors to evaluate. Practicing balanced eating habits and keeping a stress-free lifestyle are necessary for your body to fully have the opportunity to change. As with exercise, you want to monitor your eating and lifestyle habits to be sure they are complementing each other.

It is important to recognize the role that certain medical conditions and genetics play in your body composition. Speak with your physician about any medical conditions and medications that may have an effect your body. Be sure to be honest about your activity level and nutritional habits.

Genetics plays a large role in determining how your body will respond to exercise and where it decides to place body fat. Looking at immediate family members can sometimes give you an idea of places, such as hips and thighs, where you may find a problem area. Don’t fret if you are not happy about what you see. Keep working hard and stay consistent to get closer to the results you desire.