No! Spot reduction doesn’t work.
And here’s why: Fat stores are broken down from all areas of the body to supply energy.
What you can do is target specific areas that you want to define or tone up and strengthen. And certainly, this is helpful in creating a shapely body, after you’ve lost fat.
Here’s how to get lean, the right way:
- Eat 6 smaller meals a day, aiming for between 1500 and 2000 calories per day, depending on your current weight, body composition and daily activity level.
- Don’t drink your fruit, eat it.
- Limit liquid calories – they add up quickly! Watch out for cappuccinos and lattes…
- Drink at least 2-3 litres of water a day.
- Avoid all forms of added sugar from processed foods, sweets and confectionary. Eat as close to nature as possible.
- Cut out manufactured fats (i.e. processed meats, fried foods, biscuits, chips, etc).
- Keep a food journal.
Fat loss exercise tips:
- Do cardio after your weight training session.
- Aim for 45 to 60 minutes of combined exercise (weights and cardio), 3-5 days per week.
Weight loss cardio exercise tips:
- Interval, fartlek or incremental rise to max cardio workouts are best for maximal calorie expenditure as they’re high intensity.
- Do not use energy drinks while training.
- Aim for 60 to 90 minutes of intense exercise, 2-4 days per week.
- Running/incline walking, stepping and elliptical trainers burn more calories per minute than cycling or swimming.
- “Bonk” training (training on an empty stomach) can assist with burning calories from fat stores. However, keep the intensity low as it can also reduce lean mass.
Author: Tanja Schmitz
Founder and Editor of Fitness Magazine. You’ll find her behind her computer or on her bike, dreaming up new ways to improve or create content for you.