This is our number one request people ask for: exercises to lose fat. What can I do to lose fat in my stomach? How do I get rid of this fat under my arm? Is there an exercise to get rid of this spot by my armpit? We call this spot treating fat.

Here is the harsh reality of the situation, you don’t get to choose where you lose fat.  Just like you didn’t choose where you put your fat on. The general rule of thumb is the first place your fat is put on is the last place it’s taken off. 

The first place it usually gets put on is through the midsection. It’s also the last place it usually comes off. There is a real simple reason for this and it’s your organs. Your organs like fat because it keeps them warm and healthy.

That’s all the bad news I have for you though. The good news is we can spot treat muscles. This means you can select the muscles you want to work and grow.

You are probably thinking why do I want a muscle to grow in a particular area if I can’t get rid of the fat in that area?

What if I told you if you built enough muscle your muscle could pop through your fat at certain body fat percentages? It’s true and it’s amazing to eat whatever you want (in moderation) and still be able to see good definition in your desired muscle location.

Strategy to lose fat

So here is what your strategy should be for this to happen. First, get your nutrition in line. If you are constantly over consuming you will never lose weight. Weight loss starts and ends with your diet. If you are not sure where to start check out our blog on 5 steps to losing body fat.

Second, pick the muscles you want to build. Try and hit that muscle group 2-3 times per week. The more appropriate frequency you apply to a body part, the quicker your muscles will grow. This does not mean hit that muscle group as hard as you can 2-3 times a week. Apply the appropriate amount of stress on the muscle so you can hit them 2-3 times a week.

Third, be patient. This isn’t going to happen over night. It will take way longer than you want it too. You don’t start seeing real visible definition until you hit about 28% body fat and that’s if you have built a ton of muscle. So stick to the plan and put in the effort. You will get rewarded really nicely.

If you need help with exercise ideas for body parts check out our YouTube channel but remember there are no specific exercises to lose fat

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