Targeted Fat Loss. A Myth? Reality? Will it work for YOU? How?
I’m asked often and a lot about targeted fat loss and precise body sculpting.
“Is it possible to lose fat on my belly?
I love how I look, I don’t need to lose weight, but how do I shape up my butt and thighs?
How do I get read of the fat on my back and arms?
My face?
Why do I lose weight anywhere BUT my belly?
…”
The list goes on.
Getting ready for different photo shoots, getting ready right now to compete as a fitness model, working with a lot of clients who need very specific results, very specific body shape for their own satisfaction, for a photo shoot, for a movie scene, bikini moments and beach holidays… — all of that gave me a lot of experience and knowledge in the area, a certain perspective. Combined with new nutrition and fitness science, studies and widely available thanks to social media and internet personal experience of athletes, movie stars, fitness and nutrition professionals — all of that gave me some mastery and deeper understanding of the targeted fat loss question, that I’m applying working with my clients, applying to myself, getting ready for a competition and transforming my physique like a sculptor with nutrition and specific foods, specific and targeted training.
So, is targeted weight loss/fat loss possible?
Is it a myth?
Reality?
Can you lose weight, burn fat in a specific area of your body, like your belly?
Can you burn fat on your thighs and buttocks shaping up the areas?
The answer is — DEFINITELY YES!
BUT…
ONE
You can not start targeted fat loss, until your body weight is either normal or close to normal, and all you need is a bit more fine-tuning to get the EXACT body you want.
There is no point, and it’s not really possible to be at, let’s say 300–400 pounds, trying to lose weight around your belly or on your butt — just not gonna happen. Repair your metabolism with a proper diet and lifestyle changes first, get to a normal weight range, not necessarily athletic, but normal average or very close to it, needing to lose a few pounds in problem areas. Only THEN targeted weight loss can be applied to you. Otherwise your targeted fat loss efforts would be a complete waste of your time.
TWO
- You need to put your body into a fat-burning state. And that means, that your eating habits need to be changed further to put you into a mild calorie/energy deficit, by changing the foods you eat (consuming foods, that require more energy for digestion, like fibrous non-starchy vegetables, like proteins, plant foods rich in special kind of antioxidants, that help your body to burn more fat mimicking the effects of fasting and exercise), becoming more active mentally and physically (that does not mean exercising more or doing more cardio necessarily).
- And now, that we put our body into a fat-burning mode, NOW we can start target our problem areas — thighs, hands, back, belly (although belly is a bit of a special case, that we’ll discuss in a bit). How do we do that? Best, most effective way I’ve tried and see working very effectively — challenging weight training, combination of lower and higher repetitions working on a specific muscle group, causing it to fatigue, close to failure (when you can not do another move) and burning sensation (lactic acid accumulation). And since your body is in a fat-burning mode (read step (a)) the energy your muscles need to recover and restore the energy balance and muscle tissue damage will have to come from fat break down process, and most of that fat will come from the surrounding area. Makes sense? Want to ensure progress, targeted fat loss even further? Do the targeted workouts either in a fasted state first thing in the morning (before any food in your mouth, any calories, liquid or not), or the last thing (meaning no food or any calories after, but not too close to going to bed, 2–3 hours before bed you got to finish) so recovery of the muscles happening at night will utilize your own fats, not your lunch or dinner. But for all of that to work you need to be in a calorie/energy deficit AND carb deficit to further increase fat-for-fuel utilization in your body.
Phew.
Does it make sense to YOU?
That’s why a lot of people think targeted weight loss is not possible — they either have too much fat to even begin a targeted weight loss program, or very often people do not put their body in a fat-burning mode (and believe it or not your body has that mode that YOU, through lifestyle and diet choice can activate). And on top of that, people start doing some no-to-light weights, not challenging moves, like unlimited butt kicks or crunches, feeling no challenge whatsoever, and then then people genuinely wonder, why targeted area is not changing. Just by squeezing your stomach with unlimited “head” crunches (only your head basically moves up and down), or your butt with some unlimited bridges or butt kicks (the ones you can do forever not getting tired) — you can not change anything this way. The only reason the body will noticeably change EVER — when under a challenge or stress, forced to adapt.
Belly fat loss case.
Belly fat is a bit more different than any other fat on our body, because belly fat reflects fat accumulation around our internal organs due to problems with our metabolism and stress, inflammation levels, problems with insulin and blood sugar (diabetes etc.), poor gut health as a result of poor diet/lifestyle choices, and stress and inflammation.
When all of the factors addressed properly:
- Reset your metabolic health and insulin sensitivity through low carb high fat (sugar and grains, soy, dairy free), whole foods diet.
- Consume omega-3s-rich fish: wild salmon, sardines, herring.
- Get multivitamin, good one, like Life Extension Mix Capsules with Vitamin D, B vitamins and all the minerals your need.
- Make sure you are non-exercise active: walking a lot, moving, micro-movements every 30 minutes, taking the stairs instead of the elevator etc.
- Sleep on the same schedule each night, 7.5 hours most nights.
- No drinking.
- Manage stress well through meditation, journaling, breathing, mindfulness and other stress-management techniques.
Believe it or not your belly fat melts away first, without much if any calorie/energy deficit at all!
That’s why I have no problems having six pack visible EVERY DAY 365/year, with most of the time (outside competing or getting ready for photo shoots) eating 3000–4000 calories a day, 70–80% fat.
All the other areas obey the 2 rules I described above.
And even though I used to think in my younger years, that targeted fat loss is a myth — over the years of professional and personal experience I’ve realized it’s not exactly the truth. The answer is a bit more complex as you can see, it involves a lot of understanding of our body’s metabolism and biochemistry, especially fat metabolism.
SO YES!
Targeted fat loss is possible!
And it is possible for YOU!
But you must apply the strategies we’ve discussed in this post, and you must be open for some needed adjustments, self-experimentation, ready to give it some time and consistent daily efforts.
When it comes to targeted fat loss the only quick, fast and easy solution is some kind of surgical or cosmetic procedure that, without a change in your lifestyle and eating/fitness habits, will not bring lasting results.
Want an Audio Experience of this blog? Listen to the podcast episode HERE, that is also available on your podcast platform, Google Home and as an Alexa Skill on your Echo (Alexa, Enable “A Better Self Daily”)
Want a Video Experience? Head over to my Instagram (Stories and Nutribites Highlight, or to my “CreateYourselfToday” YouTube channel.
Let’s break up with that stubborn fat!
To look the best, to feel the best, to perform the best on all levels!
