“You can’t spot reduce belly fat” will be my next tattoo... because seriously not a day goes by without someone asking for “belly fat exercises”.
Now repeat after me: SPOT REDUCTION IS A MYTH. THERE IS NO SUCH THING. No amount of crunches or planks will “blast off belly fat”.
If you have belly fat it’s a sign that your overall body fat percentage is high. Your weight may be normal, you can even be underweight, but your body fat percentage can still be high. To get rid of belly fat, you need to target your body fat - ALL of it.
It’s important to know that weight loss doesn’t necessarily equal to fat loss. Weight loss is easy - Remove carbs from your diet, do an hour of cardio a day and you’ll be surprised at how fast you lose weight... only to gain it all back - with the added cost of messing up your metabolism in the process.
Fat loss is the process of losing body fat while maintaining your muscle mass and sometimes even gaining more muscle mass. A good fat loss plan involves:
▪️A reasonable calorie deficit
▪️A macro ratio that is right for your individual needs and goals
▪️Strength training in addition to cardio (More compounds, less ab isolation. More steady state cardio, less HIIT.)
Stick to the basics! The only guaranteed way to get rid of problem areas is to get back to basics by improving your overall body composition.
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