Can You Spot Reduce?

A very common mistake that so many people make when trying to get a flat belly is they do tons of crunches and ab exercises. While these are great, they’re only effective if you have a low body fat percentage.

Herein lies the misconception – people think that crunches and ab training will make their fat belly lean. That’s NOT how it works.

There is only one way to get a lean and trim belly. You MUST shed the excess fat… and you can only do that by being at a daily caloric deficit of about 500 to 700 calories. You must consume fewer calories than you expend.

Then and only then will your body tap into its fat stores for fuel. It has no other choice. If you’re not at a caloric deficit and only do ab exercises, you’ll get a stronger stomach, but it will not be flat.

Even when you’re at a caloric deficit, your body will decide when and where to burn the fat from. It all depends on your genes. If the first place you gain weight on is your thighs, when losing weight, that’s the first place that will see a reduction in size.

This is one fact that trips many people on their fat loss journey. People are so focused on the belly because it’s the most visible area that they miss out on the positive changes in the other areas.

For example. The man who is trying to lose weight on his belly may see no visible difference and throw in the towel because he thinks he’s not making progress. However, he may not realize that he lost weight on his face, back, and some off his love handle. He doesn’t see those changes because he’s focused on the belly.

If he quits, the fat in the other areas will return over time. If he keeps going, once the body has burned the fat from the other areas, it will start burning the fat off the belly. Rest assured that as long as you’re at a caloric deficit, your body will burn the excess fat.

Sooner or later, it will come for the stubborn fat on your belly. You only need to stay the course and keep going. Never quit because you do not see results fast enough. Weight loss is a slow process.

While you can’t spot reduce any one part on your body, there are a few tricks that you can employ to ensure that you burn the most amount of fat in any given period.


Train using high-intensity interval training two or three times a week. You’ll burn more calories overall and boost your metabolism. This is one of the best ways to accelerate your fat loss.

• Adopt intermittent fasting

By having eating and a fasting window, you’ll ensure that your insulin levels are stable, and your body is primed for fat burning.

• Do an ab workout after your cardio.

The best time to do a quick 5 or 6-minute ab workout is after your training session when your blood is flowing, and your body is pumped. The ab workout will draw blood to your midsection and aid in the fat-burning process.

Belly fat is hard to burn because the circulation in the midsection is poor. You may notice this when you place your hand on your belly, and it feels cooler than other parts of your body.

• Stay hydrated

Your body needs water to metabolize the fat. Drink sufficient quantities of water throughout the day.

If you follow the tips in this article and focus on fat loss as a whole, you’ll see your belly get flattered in a couple of months. That’s how you get a toned and lean midsection that turns heads.


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