Spot Reducing is Not a Thing

It's Not Possible to Spot Reduce from a Specific Area of Your Body
Have you ever done countless hours of crunches or ab workouts and felt that you weren't getting closer to fitting into your tight jeans? It's because we can't dictate to our genes when to shrink certain parts of our bodies over other parts. Consistency in training and nutrition is what helps us reduce fat overall. Some people may lose weight first from their face, or their chest, or their thighs. Unfortunately, we have no control over how our body decides to shrink, but we can control how it gets smaller through caloric deficit and exercise.

The Afterburn Effect and Fat Loss
People who have never worked out with a personal trainer have a tendency to run to cardio equipment in hopes they will lose weight because the caloric burn is so high according to their smart watches. Unfortunately, smart watches are notoriously inaccurate for calculating calories burned and can over/under-estimate by 10-20%. Cardio is wonderful for improving our overall fitness so that we aren't winded when we climb up stairs or lift heavy groceries out of our cars to walk them to our kitchens. There is an "afterburn" effect or excess post-exercise oxygen consumption (EPOC) after both endurance cardio and intense weight training, and it exists up to 48 hours after your workout. What we are talking about is the additional calories you burn long after your sweat session is finished. Weight lifting by doing heavier weights and supersets will have an increased EPOC. Ultimately, whatever style of workout you enjoy will get you to lose fat as long as you stick with it long-term.

But I Prefer Cardio and Don't Want to Bulk Up!
First, you need to eat in a calorie surplus to bulk. Second, there is not a chance that females can build muscle at the same rate or volume as males due to testosterone levels. Bulking is not going to happen unless you dedicate months and years to bodybuilding the right away through diet and exercise.

In the case of preferring cardio, there are certain exercises you can do to maximize EPOC. These include HIIT (high intensity interval training), anerobic sports like hockey, soccer, football, etc where you have short bursts of intense activity and lower intensity at rest, circuit training with shorter rest periods, and plyometrics (high-impact) exercises. However, higher intensity workouts also require longer recovery so you can't do them every day or you could injure yourself. The best way to increase fat loss is to mix up your training to include rest, and alternate cardio and weight training days.

Check out this blog article for exercises to add to your workouts that can help reduce fat and get you closer to your goals!

Are you ready to maximize fat loss?

Our personal trainers are experienced and trained in developing programs that maximize fat loss and increase muscle mass. We have weight loss programs specifically designed to maximize fat loss through our proprietary nutrition plans. It doesn't matter your level of fitness, we can safely train you to look and feel better. To speak with Rage Fitness about how we can help you achieve your goals and design a program specifically for your unique needs, call 1-825-945-7733 or fill out the online contact form.