Now I know we’ve seen all the informercials late at night telling us all about how you can do XYZ exercise and you’ll magically get those “washboard abs”. This article is about spot reduction of fat…or lack thereof. I hear it all the time, “I just want to lose some fat off my butt” or “I just want to see my lower abs and what is the best exercise to be able to do this?”
The truth is that if you want a part of your body to be more “toned” or have visible muscle then you need to lose body fat. This is done by being in a calorie deficit and if you want to retain lean body mass, resistance training should also be done. The exercise is secondary to the calorie deficit e.g. you can do 1000 crunches a day but if you are in a calorie surplus you are going to ADD fat.
Our bodies all tend to hold fat a bit differently but in general most women will hold more fat around the butt and thighs and guys tend to hold fat on their lower abs and lower back. This means that this will be the LAST place that you will lose fat. There is NO MAGIC EXERCISE that can spot reduce fat from trouble spots. The only way this can be achieved is liposuction.
Having short term and long term goals, plan of attack and daily behaviours are what is most important.
PATIENCE + PERSISTENCE = PROGRESS