You can’t spot reduce fat!

Something I get asked often is how to spot reduce fat.

Examples:

· How do I get rid of this stubborn fat from my thighs?
· How can I lose my back fat?
· How do I stop my arms from jiggling?

Most of us have that one area we aren’t so happy with, and the fat there just seems to be more stubborn than other areas. It’s frustrating, as you’re possibly losing fat from everywhere else, but just can’t get those thighs to tighten up.

I’m not here with great news!! Unfortunately, spot reduction is a myth.

I know I’m often saying “stop blaming your genes” when it comes to fat and fat-loss, however, in this case, your genetics and body shape/type will determine where your fat is most likely to be deposited first, and where you will lose it from last.

For example, if you are a ‘pear’ shape (bigger hips and thighs, smaller waist) then the hip/thigh area will be your most stubborn for fat loss. If you are more of an ‘apple’ shape, where your stubborn area is around your middle, then your stomach will be your problem area. If you put on weight, that’s where the fat goes, and it’ll be the last to go.

So, how do you best deal with those stubborn spots? Eat a nutritionally balanced diet and watch portion sizes, keep muscle on your body using compound movements, and keep your cardio workouts short and intense (get your heart rate up high). The way to work on your arm fat is exactly the same way you tackle your hip and thigh fat. No rocket science, and nothing changes, same solution for all problem areas.

If you are a pear shape (common for women), don’t expect fat from your hips and thighs to be the first place for fat to leave, and if you’re bigger in the middle, same deal. It will go when it’s ready, IF you keep up with your super eating and regular workouts.

Your specific problem areas are the first place fat will go, and the last to leave. There’s really nothing that can be done about that, other than your brilliant eating and exercise routine.

One thing you CAN do though is spot build – so, if you’re wanting bigger, stronger looking legs, arms, calves, etc, then you can absolutely spot build muscle through targeting those areas with weight training. Spot-build muscle – yes, spot reduce fat – no!!

So treat fat on your legs or bum the same way you treat fat-loss in general. Great diet, regular and intense exercise and get as much muscle on your body as you can. Those stubborn areas will catch up, as long as you’re consistent!!

Have a great day!

Paula