Can we train to specifically lose body fat in a certain body area? It’s a question that is always being asked: “I would like to get rid of this belly or these flabby arms, if I do 100 sit-ups or bicep curls can I get rid of the fat in this area?” The answer is no! Dozens of gimmicks are being promoted on TV every day, advertising devices that will help individuals to build stronger and more defined “six-pack” abs. But the best advice is to save your money and not to fall for the quick fix.

Scientific reality proves otherwise. Numerous studies have shown and demonstrated that spot exercises targeting only certain body parts are ineffective in reducing fat accumulation in only those areas. In a controlled study by Katch et al. individuals performed over 5,000 sit-ups in a 27-day training program. Even though the results showed a total fat reduction, the reduction occurred not only in the waistline but also in the hips and back area.

Other studies confirm these findings. A 20-week cycling program showed a significant reduction in body fat and body weight, however, fat reduction was surprisingly more prominent in the upper body (18 percent) as compared to the thighs (13 percent).

Weight and body fat loss is an inclusive and comprehensive approach that requires a lot of discipline in terms of exercise and diet. First we have to understand that the “additional” body fat is associated with increases in both, the size and number of fat cells. A normal weight person may have between 25 to 30 billion fat cells, whereby an obese person may have 40 to 100 billion fat cells. Once there, fat cells will not disappear, but they can certainly be reduced in size. Secondly we have to realize that each body mobilizes and uses fat differently from fat stores. In simple terms, this means that your own body decides on which fat reservoirs to reduce first when excess energy is needed.

So what can we do? It takes a multi-faceted approach to combat body fat: - Resistance Training: A research team in 1995 evaluated the effects of aerobic and/or resistance training in combination with dieting. Their findings showed that resistance training might be as effective as aerobic exercise in weight-loss programs, providing that the daily caloric intake is at least 1200 kcal/day. Another study also compared the resting metabolic rate of an aerobic exercise group and a weight training group whereby results showed that both, the aerobic and weight training exercise groups lost fat but only the weight training group increased their resting metabolic rate and kept their lean muscle mass.

Aerobic Exercise: It is very important to include aerobic-type exercises as part of a weight-loss program. Weight loss is positively related to weekly energy expenditure and diet. A longer duration of exercise and the total distance is more important to weight loss than the speed or intensity.

Consult with your Personal Trainer regarding specific solutions to your weight loss program.