Question: Is spot reduction of fat possible if I do a lot of high repetition abdominal work such as sit-ups or ab crunches?
A: No. While it has been shown that there is a very minor amount of spot reduction of fat during abdominal exercise it is such a small amount that it would be impossible to notice. A better method of reducing body fat is to eat a healthy diet of lean meats, vegetables, whole grains and an appropriate amount of healthy fats such as fish, olive and canola oils while using a training routine consisting of maximum effort multi-joint exercises such as barbell squats, leg presses, bench presses and dead lifts.
These exercises train the large muscle groups of the body. Since it takes a sizable amount of calories to fuel these muscles, you will lose much more fat with these movements than endless amounts of abdominal training.
Question: What are good exercises for women to get rid of flabby arms?
A: A common problem area for women is flabby arms, especially at the back of the arm. The muscle at the back of the arm, the triceps muscle, becomes weak and gets flabby as a result of being untrained. Some great exercises for that area are triceps kickbacks using a dumbbell, bar dips and close-grip bench presses.
Triceps kickbacks are done by grabbing a pair of dumbbells, and while bending forward, extending the dumbbells back while keeping your elbows pinned to your sides. To perform bar dips using parallel bars, lower yourself down to get a full stretch and press yourself up to the top. Make sure to maintain an erect position during this movement. Close-grip bench presses are done while lying on a flat bench. Press two dumbbells straight up from your chest until your arms are nearly fully extended. Do a total of 10-12 repetitions of each exercise.
The key to success with both of these problems, as noted, is to train hard with proper exercise and to eat a proper diet. Without both of these you will inevitably fail and become discouraged due to limited, if any, progress.
Begin slowly to avoid extreme soreness, which can lead to discouragement and cessation of training. As you become more advanced increase the intensity of effort, ending most exercise sets at the point of muscular failure. This is the point where completion of another repetition is impossible. Due to the increased intensity it is likely that it will be necessary to decrease the number of exercises and/or sets to compensate.
David Groscup is a leading author/trainer in HIT, High Intensity Training, a form of weight training that uses brief, intense training to achieve outstanding results.
His books have been used by many bodybuilders and fitness enthusiasts around the world to rapidly obtain new muscle strength, size and fitness results.
See his books at http://www.amazon.com/author/davidgroscup
and blog at: http://drhitshighintensitybodybuilding.blogspot.com/
Article Source: http://EzineArticles.com/?expert=David_R_Groscup
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