Have you got a problem area that you want to change the shape/size of? I get questions like this everyday. Luckily for you there's one answer to all of them
Ben, how do I;
"Get rid of my belly fat?"
"Get rid of my love handles?"
"Lose the bingo wings?"
"Budge the muffin top"
"Drop a dress size"
Back fat, thigh fat, double chins, fat around the hip
Whatever or wherever your problem area there's one simple fix:
You need to switch what your body is using as fuel
In other words you need to use the stored fat (the muffin top, belly fat etc) to fuel your day
Let me explain
Energy In Vs. Energy Out
Think of the food you eat like firewood and your stomach like a fireplace
Firewood comes in and is burnt to create energy which we use to move and live
If we have too much firewood coming in, our bodies place the surplus in "storage" which we refer to as fat
Now if our bodies are not receiving enough firewood it has to find the fuel from else where. So where does it find it?
The wood storage - our fat cells!
To reduce your body fat, muffin top, auntie arms, love handles or wherever your problem area might be - you have to consume less or increase the amount your body is burning
These are the only 2 options
When I receive questions like "How do I get rid of my muffin top?" - I think people are expecting me to show them a super-advanced ab exercise that's designed to obliterate "muffin" fat
When really the answer boils down to moving more and consuming better fuel
So I encourage you to shift your focus to reducing your overall body fat % instead
Do this and I promise your problem area will slowly vanish
Your Body Type And Fat Storage
It's important that you understand that every single person will store fat slightly differently
Males tend to store weight more on their stomachs while females tend to store it more on their under arm (triceps) and thighs
So please don't compare yourself or feel that you've doing something wrong if your fat stores are positioned differently to your friends or family
Muffin tops, love handles, bingo wings, or whatever you want to call them are simply an excess of fat that your body has decided to store there
Your genetics, hormones and body type dictate where those fat cells are stored
Can Exercise Help?
Absolutely. By moving more your body will require more energy and therefore burn more
You can't target fat with resistance exercises
People often ask me which exercises are best for reducing their belly fat
And there's literally no wrong answer to that question
Hop scotch, knitting, chasing birds in the park are all correct answers - because they require movement!
You can't target just your belly fat, or just your love handles
It comes as comes it comes. Like I said in the previous paragraph we all store fat differently, so we all lose it differently as well
I'm afraid you can't do just crunches and expect a smaller waist, you have to reduce your overall body fat
However, by performing resistance work you will strengthen the muscle underneath the fat - so when you've shifted the layer of fat it will reveal your new toned-muscle!
To start resistance training you can build your own workout here
Every single one us will store fat slightly differently, but the answer is always the same
To get rid of pockets of fat you can't isolate them, you have to focus on consuming better and moving more
No amount of crunches, sit-ups or planks will ever reduce your belly size, but they will strengthen the muscle underneath!
So I encourage you to monitor your food intake, move as much and as frequently as possible and try to perform resistance training when you can
Thanks for taking the time to read, I hope this post helped
If you have any questions feel free to drop a comment below,