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Can I spot-reduce body fat with a specialized diet and exercise?

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Asked a year ago

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If you’ve spent any time looking up fitness and health information, you’ve likely come across popular promises such as:

“Get rid of your belly fat in four weeks!”

“Tone your arms with these amazing exercises!”

“Avoid these foods to get rid of man boobs!”

Information, diets, and exercise routines around such promises are what we know as spot reduction. The goal is to target a specific part of your body and get rid of the fat there.For anyone who have tried, talk me through your experience, I want to know Is It Possible?

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Derick Carr

a year ago

It certainly sounds logical. The more we train a specific area, the more we develop the muscles there. For example, the more curls we do, the more our biceps grow. It only makes sense that we also burn more fat there, right?

Sadly, it doesn’t seem to be the case. While it sounds good, research doesn’t seem to suggest that training a specific area leads to more fat loss there. For example, doing endless crunches to burn belly fat is a common strategy these days.

One reason why spot-toning has become so popular is because of marketing. Gurus and marketers try to push their programs to beginners who don’t know better. Thanks to bold promises and good-looking cover models, people fall for the idea and begin to apply the program meticulously.

In most cases, folks eventually realize that they are not getting the results they’ve hoped for.

So, what can we do instead? If spot-reducing body fat isn’t possible, what is?

The Path to Leanness

The bad news is, we can’t target weight loss. No matter how badly we want it or how many exercises and repetitions we do for a given area, we won’t push the body to burn fat there preferentially.

We are all different, and we have our unique trouble spots. Men tend to store more fat around the love handle area, where women tend to hold it more around the hips, thighs, and butt. Some folks tend to lose fat quickly from their arms, shoulders, and chest, where others tend to have leaner legs and waists. Our genetics largely determine where we preferentially store and burn fat from.

There is also good news. With the right tactics, we can lose fat from the whole body and eventually lean out our desired areas. Even if we can’t lean them out immediately, we can do it in the long run.

Here are some ideas to pull it off effectively:

1.Establish a consistent eating schedule and limit snacking in-between meals as much as you can.

2.Base your nutrition around whole and nutritious foods, and only have the occasional treat.

3.Eat slowly, chew your food well, and be mindful. This can help you control your calorie intake better.

4.Have a glass of water around twenty minutes before each meal and have another glass while you’re eating.

5.Consume more satiating foods such as vegetables, lean meats, fish, and eggs.

6.Do some resistance training two to four days per week and do some aerobic exercise on your rest days.

7.Try to be as active as possible - walk more, take the stairs, ride a bike, play sports, do chores around the house, and more.

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