Can you target specific fat loss to a specific body part? I get asked this question a lot and it recently came up again last week and I thought it needed a little attention.
Last week while I was volunteering I was asked by two different moms if they could target a specific area of fat. One wanted her arms to slim down and tone up and the other pointed to her side or love handles. While I’m sure you are expecting me to say do this exercise or that exercise, I am here to say it doesn’t work that way. When I stated that the one looked at me and said what?! Here’s the thing you lift weights and do a certain exercise to build muscle not burn fat from that section, the two are not linear. You can do crunches, sit-ups, and every ab exercise you want all day long and yet still not have 6-pack abs. Well not ones that you can see because you will still have a layer of fat over them. Exercising when used with weights or resistance builds muscle and depending on what kind of resistance training you are doing along with what kind of food you are eating will determine if you burn fat as well. I have said this before and I will say this again. YOU CAN NEVER EXERCISE OUT A BAD DIET and when I say diet not in the sense of an actual diet because I don’t believe in those, but think of actual food going into your mouth and body.
Here’s another little fact especially for women. Wherever you gain fat first will be the last place you lose fat. So for myself I gain fat first in my legs and hips and I gain it lastly in my back and waist. So the first place I lose fat is in my back and waist and the last place is in my legs and hips. So doing a million crunches or squats or whatever to make whatever body part look good, doesn’t necessarily mean it will look good and all the fat will be gone from it. There are a few select people that can do this every well, but the majority of normal everyday people can not and even more struggle at this because the body doesn’t like to build muscle and burn fat at the same time. The body always likes the path of least resistance, check out my habits blog here for more on that.
So I know you are wondering how you can then burn fat from the area you want. Well there are certain things you can do to help to burn fat and build that muscle to get that tone look. The best way I have found which works for everyone is to start with your exercising. Some people love heavy lifting (ME!!) and some people do not. If you are heavy lifting then I would suggest you find your carb tipping point and then also do a little carb cycling to get the fat moving and muscle building. However, if you are the person who just wants energy and quick workouts and burn some fat and tone up those muscles then metabolic rest-based training is for you! Metabolic training is different in the fact that it has the ability to burn fat for up to 48 hours later! Which means you workout and build that muscle, then burn fat for the next day or two. How cool is that?! The way it works is that you are lifting and pushing yourself to the point you need to rest and then you rest and recover and come back into the workout. The workout only lasts 20 minutes because of the intensity so it’s short and sweet and yet super effective. The best thing is when working out with metabolic training you don’t have to do it everyday which works great for busy working moms and did I mention it’s only 20 minutes?! You don’t need to spend hours in the gym to burn fat and have a toned body if that’s not what you want to do. Want 3 free workouts? Click below and confirm and then I will send them to you!
Now that we have talked about exercising being a key factor I would also love to point out nutrition is key. You can’t sit there eating doughnut after doughnut and expect to lose fat. It just doesn’t work that way. A calorie in isn’t a calorie out, you check out more about that here. So then how do you fix your nutrition? Everyone person is uniquely different and has different needs and reacts different to food. However, the one thing everyone can benefit from is eating real food, eating more consistently and having protein at every snack or meal. Start here and then slowly adjust other things in your life to make the switch easy. Little bit by little bit you will see change.
As always I love to hear from my awesome readers! If you have any questions or need help let me know!
Let’s get social: