Spot Reducing Fat

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...