Targeting Certain Areas - Need Help

tsw3y

Hey there!
I’m female, 19, 5’3” and 180 lbs (I’m not as big as you think but still pretty chubby).
To be blunt, I have excessive back fat aka fat rolls and love handles. I’m starting to exercise more nowadays, mostly by running, which is awesome. But I’m wanting workouts that target these specific areas, if there are any. If you know any, or have generic tips and suggestions, please let me know!!! I’m extremely new to exercise lol. Anything and everything will be appreciated

TL;DR: please tell me workouts that will target my fat rolls and love handles

Thanks!!!

cwolfman13

tsw3y wrote: »

Hey there!
I’m female, 19, 5’3” and 180 lbs (I’m not as big as you think but still pretty chubby).
To be blunt, I have excessive back fat aka fat rolls and love handles. I’m starting to exercise more nowadays, mostly by running, which is awesome. But I’m wanting workouts that target these specific areas, if there are any. If you know any, or have generic tips and suggestions, please let me know!!! I’m extremely new to exercise lol. Anything and everything will be appreciated

TL;DR: please tell me workouts that will target my fat rolls and love handles

Thanks!!!

You can't target/spot reduce fat. You just have to lose weight and it will come off from wherever...typically our "problem" areas are primary fat stores and first on/last off.

Weight training or otherwise doing some form of resistance training is the best way to change your overall body composition over time...but still, you can't spot reduce or target fat.

cmriverside

There is no way to target specific "fat" areas. Lose weight and it comes off everywhere. Where you are prone to carry your weight is more genetic than anything.

lorrpb

Congrats on getting started! I encourage you read the sticky posts at the top of this forum. They contain the best MFP posts and lots of info for getting started.

sijomial

tsw3y wrote: »

TL;DR: please tell me workouts that will target my fat rolls and love handles

Did you choose to store your fat there?
I'm guessing not - just like none of us choose where to store body fat or where to lose it from first.

You have a long way to go, try to be patient and trust the process. Best of luck.

kimny72

I'm sorry hun, but you just really can't spot reduce fat. Set yourself up to lose a lb a week, log accurately and consistently, and workout for fitness and to burn a few calories. The universe has a sick sense of humor and it seems most people don't lose weight from where they want to anywhere soon enough. Sorry

Just keep going and you'll get there eventually, and maybe it will come off the way you want!

TavistockToad

You can't spot reduce

39flavours

In the same height and lost most of my back fat at 155# but still have big ol hips. Everyone is different in the way their body chooses to lose fat. I go boobs first, then arms, back, hips, bum, belly and last thighs. You will probably be different though. However there's some evidence that women generally lose from their upper body first, something to do with evolution and baby making. But no specific exercises are gonna affect where you lose from sadly, if there was I would defo look a lot more balanced rather than skinny on top and round below like weeble!

Soria0569

Hi you can bring swimming into your training program. That will tone the muscle and as you gradually loose weight you will have nice toned muscles. This is also a cardio which will help to reduce your bodyfat % along with clean eating. Another must will be weight training or resistance training. Here are a couple of exercises to get you started:
One arm rows, Lateral pull downs, seated rows, pushups, tricep dips on a bench, walking lunges, squats and abdominal exercises. You can use dumbells, machines or resistance bands or some of the exercises is just own body weight.
Do 4 sets of 8-10 reps of the upper body exercises and 4-5 sets of 20-25 reps of the legs and abdominals. Hope this will help.
And although you cant spot train fat, you can train the muscle under the fat and as you start to loose weight you will at least have nice tight muscles. Keep going and dont give up. How do you climb a mountain, step by step👍🏋🏻‍♀️🏊‍♀️🧘🏼‍♀️🏃🏼‍♀️

Momepro

Nothing will specifically target the back fat and love handles, (or any other fat areas) sadly. But probably core, shoulder and abdominal strengthening excercises will at least tone those muscles, so as you lose the weight, you will see some better definition.