Master Personal Trainer                         

Q & A:

Spot Training
  // Losing the fat from a specific spot

Over the years I continue to be asked "How can I lose the fat from my     Fill in the blank   ?  (back, butt, thighs, stomach, arms)

The simple answer to this question is, of course, not one anyone wants to hear, but never-the-less it is the truth; You can tone (reshape) the muscles of trouble spots with specific strength and cardio exercises, but until you lose the overlying fat you won't see muscle definition.

In one study adults who did seven abdominal exercises, five days a week for six weeks, did not lose any fat at all from their belly region. In fact, they lost no fat anywhere on their bodies.  According to Dr Mercola no matter how much you train your abs, if you have excess fat layered on top you won't be able to see them. Men need to get their body fat down to about 6 percent and women around 9 percent in order to achieve that classic six-pack.

Losing the fat takes a combination of a balanced diet and a regular cardio and strength training routine.  Diet is the key.  There are 3,500 calories in 1 pound of fat.  To lose 1 pound in a week you must eliminate 500 calories from your day.

Exp.  Cut 250 calories from your daily intake and burn 250 calories from exercise, which is the equivalent of cutting out a piece of bread and a piece of cheese and doing 30 minutes of cardio and 30 minutes of weight training. 

So with that said, clean eating is the key to losing the layers of fat from your body to see the muscles hiding underneath.