Spot Reducing Fat
HawkeyeGuy
Posts: 183
I've been trying to keep up with helping people with their questions. Here is one I've been asked more than once regarding spot reduction of fat. This is the reply... (SHORT VERSION: You CANNOT spot reduce fat. Not possible, end of discussion.)
I'll explain it, then give an analogy that might make more sense. First of all, your body is genetically predisposed to store fat first / last in certain areas. Most (98%) of people, put on fat in a certain area of the body first AND lose it last in that specific area. Though it's not always the case, it typically is the midsection for men, and the *kitten*, thighs and chest for women. There is absolutely NO POSSIBLE WAY to spot reduce fat. Your body gets to choose where it will burn the fat from...no ifs, ands or buts about it. So, the only way to lose the fat in your belly is to get very lean (burn a large proportion of the fat in other areas, so your body has to look to the bellyfat for fuel). It can be frustrating, but almost all of sudden during your loss of fat and leaning out, you'll start to see your belly fat disappear and show off the lean muscle underneath - for me it's almost like a ledge...once I'm there my body eats up the belly fat damn quick...but I have to be around 15% BF to do it.. I wish I had an 'easier' way to do it, but if someone tells you different they are either 1) Wrong and ignorant or 2) Wrong and trying to sell you something.
Best way to think of this is use the analogy of an ice cube, with the center of the ice cube as the belly fat. You drop that ice cube in a glass, and the only way you're going to get to that center of the ice cube (belly fat) is to melt away all the of the fat around it first.
Best bets are eat VERY cleanly, and up the intensity and duration of your cardio sessions (but monitor your intensity, continually pushing your V02 Max is NOT what we're looking for here...that will only burn more precious muscle). If you're lifting heavy, go into a 'cut' phase. If you're not familiar with how to switch that up with reps and weights, let me know, and I'll set you up.
FYI, you are NOT alone in this. When I go through a muscle building phase ( lift heavy and eat more), I put the weight on in the mid-section as well...it takes me a few weeks to burn the fat back off and show off the abs...but once you do it, it's easier each time.
Hope that helps...
I'll explain it, then give an analogy that might make more sense. First of all, your body is genetically predisposed to store fat first / last in certain areas. Most (98%) of people, put on fat in a certain area of the body first AND lose it last in that specific area. Though it's not always the case, it typically is the midsection for men, and the *kitten*, thighs and chest for women. There is absolutely NO POSSIBLE WAY to spot reduce fat. Your body gets to choose where it will burn the fat from...no ifs, ands or buts about it. So, the only way to lose the fat in your belly is to get very lean (burn a large proportion of the fat in other areas, so your body has to look to the bellyfat for fuel). It can be frustrating, but almost all of sudden during your loss of fat and leaning out, you'll start to see your belly fat disappear and show off the lean muscle underneath - for me it's almost like a ledge...once I'm there my body eats up the belly fat damn quick...but I have to be around 15% BF to do it.. I wish I had an 'easier' way to do it, but if someone tells you different they are either 1) Wrong and ignorant or 2) Wrong and trying to sell you something.
Best way to think of this is use the analogy of an ice cube, with the center of the ice cube as the belly fat. You drop that ice cube in a glass, and the only way you're going to get to that center of the ice cube (belly fat) is to melt away all the of the fat around it first.
Best bets are eat VERY cleanly, and up the intensity and duration of your cardio sessions (but monitor your intensity, continually pushing your V02 Max is NOT what we're looking for here...that will only burn more precious muscle). If you're lifting heavy, go into a 'cut' phase. If you're not familiar with how to switch that up with reps and weights, let me know, and I'll set you up.
FYI, you are NOT alone in this. When I go through a muscle building phase ( lift heavy and eat more), I put the weight on in the mid-section as well...it takes me a few weeks to burn the fat back off and show off the abs...but once you do it, it's easier each time.
Hope that helps...
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Replies
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good post, and sound advice.0
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hi! i like your post. im working on bikini season now, and the last areas i am not comfortable with are my thighs and mid section. (ok so yeah, im not happy with much except the definition in my arms and calves.. haha)
could you please defind VO2 Max and what a "cut" phase is?
also, you seem to know what you're talking about.. so is it best that i try to keep my heart rate going up and down, to try to keep my body guessing? thats what i've been told... so im doing about 40-45 min of cardio and 30 min lifting every day.. any suggestions are welcome!! thanks!0 -
Bingo.0
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Bump.
I have been told this before.
When you are already at a healthy weight and looking to "lean up" then you want to do some heavy weight lifting and get plenty of fresh veggies, some fruit (not lots of it) and lots of lean protein. I was told 2-3x per week and cardio 2-6x times per week 'as needed'. I'm starting up once I have the room all set up and a pull up bar (I will do a pull up!)0 -
Great answer.0
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Bump!0
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YES you can! It's call liposuction!0
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This is one of those things people just can't seem to grasp. Good post.0
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Thank you for the informative post. :flowerforyou:0
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Kay, send me a message and I'll get more specific to your situation, and sorry for the jargon. A cut phase may not apply to you, but more so for guys. At some point when we lean out, it's very difficult to lean out AND add muscle at the same time. So, to facilitate this we go through different phases to accomplish different goals that aren't conducive to one another: Build Muscle AND Burn Fat (lean out). So, during a build phase, caloric intake increases and types of weight sessions change, during cut phases, cardio sessions increase, and weight sessions change accordingly in load as well.
V02 max just refers to the maximum amount of oxygen your body can uptake during intense exercise...it's essentially your 'upper limit' of cardio intensity. When you get into this zone, your body tends to burn muscle as a fuel and either bypasses or more likely depletes your glycogen stores...since muscle protein can be broken down more readily than fat, it goes for the muscle. In moderate cardio, your body has a window where it can use fat as a primary (but not completely) fuel source.
So, your idea of doing interval training (up and down) is a sound one. I use this (also known as HIIT) on weight days, as it burns fat, but also increases your speed and stamina. There is also some research that shows it stokes your metabolism longer term than long endurance workouts.0 -
Aw, man. Going in reverse order of what I gained, here's what I can expect to lose:
Belly fat - yay!
Boobs - NOT yay
Arm fat - yay!
Booty/thighs - yay!
haha
Great post. Thx!0 -
It's good to keep hearing it!! LOL I know this is the truth, but I'm down to just loosing the problem areas, and it gets frustrating! Thanks for the post!0
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Don't get frustrated, get excited. All that work means that the next few pounds will be the most rewarding of any of them! Biggest pay off for the same amount lost in any part of your journey!
And to the other comment...I'm with you...boo on the loss of boobs!!! Though any guy worth his salt knows that it's the thighs and butt that really make a woman hot! You've gotta work for those...anybody can buy a bigger chest. (And I fully support that as well!)It's good to keep hearing it!! LOL I know this is the truth, but I'm down to just loosing the problem areas, and it gets frustrating! Thanks for the post!0 -
Thanks for sharing this info. I want abs like yours!0
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YES you can! It's call liposuction!
You beat me to it!0 -
anybody can buy a bigger chest. (And I fully support that as well!)
;oD0
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