Can You Spot Reduce Fat?

Wouldn’t it be nice if we could do more sit-ups or planks to burn off stomach fat or do squats everyday to tone our legs up? Unfortunately, that’s not how burning fat works. Our bodies burn fat as a whole unit, and genetics play the biggest role in where the fat comes off first. So no matter how many crunches you do, if your genetics decide to burn off fat in your legs first, that’s what will happen.

This also means all the claims that certain foods burn fat around your waste line are false as well.


The ONLY way to burn fat is to be in a caloric deficit.


While workouts don't technically burn fat themselves, working out burns calories, which would help you stay in a caloric deficit, and thus help you burn fat. But does gaining muscle in these areas help at all?

Yes! Although you can’t work a certain muscle to burn fat off of that area, you CAN work the muscle to where it can carry more fat on it and still look more toned.

For example: if you want to be able to see your abs, working them would benefit you. If you gain muscle in your abs, you will be able to see them better than before at the same body fat percentage. So if you are looking to burn fat off of a certain area you need to:

  1. Be in a caloric deficit

  2. Be consistent in that caloric deficit

  3. Be patient with the caloric deficit

In summary: You cannot spot reduce fat. Your DNA chooses where it pulls fat from first, but if you stay consistent and patient, your body will eventually get to the spot you are wanting fat off. For an added bonus, workout your muscles so they will be revealed at a higher body fat % than they would without them!

To whom it may concern: Nobody likes to hear this but we must understand that as we age our skin naturally gets looser. So it might not be fat you’re trying to get rid of, but rather skin you want tightened, which CAN be tightened with muscle growth!


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