Targeted fat loss is another name for spot reducing. When people ask about the steps to losing belly fat or finding the best diet for fat loss, they inevitably say they want to reduce a specific area.
In almost 95% of the questions about spot reduction, the area targeted is belly fat. Women do not want the "muffin top" look, and men want instant 6-pack abs.
Sadly, they are very disappointed when I tell them that body fat is not compartmentalized and cannot be regionally eliminated.
Some even want to argue about a particular supplement (expensive) or a "special ab exercizer" they saw on late-night cable TV.
I'm not trying to be a smart aleck when I say, "Spot reducing only works on laundry day", but I do that so people will always remember that targeted fat loss is pure nonsense. The only thing targeted loss you'll experience from those advertisements is from your wallet.
Your program to burn belly fat must be comprehensive
The steps to losing belly fat are simple, but people still try to cut corners because they do not want to do the work necessary to make fat loss permanent.
* To lose fat, you must establish a calorie deficit over a specific period of time - usually 8-12 months.
* You must engage in continuous physical activity at least four days each week, for 30 minutes at a time, to stimulate fat loss.
* You must exercise consistently and regularly, using a whole body workout with weights, to build lean muscle tissue that will increase your metabolic activity...burning more calories and fat.
* You must make good food choices, especially where the selection of carbohydrates is involved.
* Know your caloric baseline and eat slightly below it. If you overeat protein foods and good carbs, you will put on fat. Just because you are eating nutritionally, doesn't mean you can eat as much as you want.
* Stop eating refined sugars, desserts, pastries, sodas, sports drinks, and processed fruit juices that are loaded with bad carbs.
* Drink at least 64 oz (a half gallon) of water each day...working up to a gallon a day after 4-6 weeks.
* Get at least 7 hours of sleep each night. Stop watching TV, stop drinking alcohol before bed.
Targeted fat loss...spot reducing...is a myth that holds you back
The myths surrounding targeted fat loss are incredible. The biggest one is that you can burn belly fat by increasing the amount and intensity of abdominal exercises. I'm sorry, but it won't happen. You will develop very strong muscles beneath the flab covering them, but until you establish a caloric deficit (burn more calories than you eat each week/month) you will not get rid of belly fat.
Here are the facts:
* The areas that lose fat first will be different for each individual.
* You cannot predict where you will lose fat first.
* Many times, with fat loss, "it is first-on, last-off" meaning you will probably lose torso fat last...and the last inch will probably be the most difficult.
* Fast weight loss, starvation diets, commando-intense workouts will burn you out way before you ever experience lasting fat loss.
* Fat loss must be progressive. Losing 1-2 pounds of body weight each week is the most desirable progression.
* You must lose overall body fat before specific areas will be effected. Plan to see fat loss in your face before you see it on your abs.
Even though targeted fat loss has been medically and scientifically proven to be nonsense, thousands of men and women spend incredible amounts of money every day on phony supplements and exercise equipment that promotes spot reducing. It is all a scam.