If you are wanting fitness tips, you are in the right place. For some people, lose localized fat can seem like a tough and difficult fight, is not it? Frustration at not being able to get rid of excess fat can make your journey worse.
Waist, thighs, arms, hips and the extremities of the body are common areas where excess body fat is installed.
If you have noticed that a specific part of your body accumulates fat more easily, stay tuned.
Some people tend to carry excess weight proportionately, while others maintain weight in specific areas such as buttocks, thighs or belly.
Want to know how it is possible to lose localized fat without losing your health? So do not miss this article.
Be sure to read and share!
Lose Localized Fat
Gender, age, genetics and lifestyle play an important role in weight gain, and in the accumulation of stubborn areas of body fat.
For example, women tend to accumulate more body fat than men, especially during the years of pregnancy.
However, during premenopause and menopause, hormonal changes can cause weight to shift to the belly region.
Weight gain can be very frustrating and make many people look for easier alternatives than following a food re-education or increasing their activity levels.
Directed fat loss, also known as “spot reduction,” is a type of exercise that many people turn to by trying to dilute specific areas of their body (1).
That is, they are specific exercises intended to burn localized fat.
An example of on-site reduction is triceps exercise, which seeks to eliminate excess fat from the back of the arms.
This theory of segmentation of specific body parts is popular, leading many people to focus only on problem areas, rather than exercising their entire body.
This method calls for the belief that working the muscles in problem areas is the best way to burn fat at that particular point.
But in fact, fat loss does not work that way !!!
To understand about localized fat loss is not effective, it is important to understand how the body burns fat.
The fat in your cells is found in the form of triglycerides, which are stored fats that the body uses to turn into energy.
Before they can be burned for energy, the triglycerides should be divided into smaller sections called free fatty acids and glycerol, which are able to enter the bloodstream.
During exercise, the free fatty acids and glycerol used as fuel can come from anywhere in the body, not specifically the area being exercised.
That is the problem!
A study of 24 people who only had abdominal exercises for six weeks found no reduction in belly fat.
The researchers found that while some fat loss had occurred, it was widespread for the whole body.
A study of 10 people found that fat loss was greater in areas close to exercised muscles.
Despite these annual studies, most scientific evidence shows that it is not possible to lose fat in a specific area by exercising the body part alone.
Although exercises for localized fat loss may be ineffective in burning fat in specific parts of the body; targeting problem areas by toning the underlying muscle can have beneficial results.
You can not choose where your body loses fat, but you can choose where you want to look more toned and defined.
It is important to combine targeted toning exercises with cardio exercises to burn fat.
For example, doing many ab exercises will result in stronger stomach muscles, but you will not see the definition in that area unless you lose your total body weight.
That is why cardio, whole body exercises, and a healthy diet are needed to truly see the results.
Lose Localized Fat: Physical Exercises
To help you, I’ve brought you exercise techniques to get you started.
- Cardiovascular Exercise
- Cardio, like running and cycling, uses large muscle groups and has proven to be effective in the process of burning calories. The good news is that these exercises can be particularly effective in melting belly fat.
- High Intensity Interval Training (HIIT)
- HIIT involves small periods of intense activity immediately followed by a recovery period. Studies show that HIIT training may be even more effective at burning fat than cardio when done at a steady pace.
You can apply HIIT in any exercise: such as walking, squatting, jumping, and crunches.
- Full-Body Exercises
Instead of focusing on one area of the body, whole body exercise such as burpees and dances, potentiate the burning of calories and help you lose fat.
- Combine Exercises
Combining resistance training and cardiovascular workouts is more effective for fat burning, and particularly my favorite technique!
Ideally, you combine bodybuilding with walking, racing, dance class, among many other options. Thus, you lose fat and still tone the body parts you would like to change.
If you do not have time or do not like to take a class or a gym, find some activity that suits you.
For example, low-impact exercises such as swimming and walking have proven to be extremely effective for weight loss and are easy to do.
The most important thing is do not stay put and also take care of your food!
While increasing overall activity and adding new exercises to your daily routine, are important for weight loss and your overall health; following healthy eating is more than critical when trying to burn body fat.
A lot of people think that, the exercises are enough, and for this reason, they can eat pasta and sweets, for example.
In fact, choosing bad foods or overeating can quickly undo all your hard work by exercising.