How to Spot Reduce and Target Fat


1196226_f248The question I get asked every single day from people all across the world is “how do I spot reduce or target fat?”

In other words, they want to know how to get rid of flab, specifically in one area of the body such as the thighs, stomach area, or arms.

So, if you are wondering how to target that last bit of fat you just cannot seem to get rid of, the short answer is you simply cannot “target” and reduce fat in one specific area. While it is true that you can tighten muscles in a specific region, you cannot spot reduce fat.

To reach your goal, you are going to have to burn fat and calories via a well-rounded, full-body workout routine. That’s what this post and the video below is all about.

So, what is the absolute best way to burn fat and burn calories?

Fat Burning with Weights

The first and best thing to burn fat is weight training.

If you are not hitting the weights, you are doing yourself a disservice. To burn fat you must do some weight training.

Simply running, no matter how often or how far, will most likely fail to provide you with the results you desire. And, if you are already running on the treadmill morning, noon, and night, chances are you are not getting the results that you want, or you are going to hit a fat-burning plateau.

You must implement weights to get over this fat-burning plateau. Try using free weights before your run. Or, make a schedule where you do aerobic exercise every other day, and weight training on the days in between.

Using Machines Instead

If weights of any kind are foreign and unappealing to you, I recommend hitting the gym to use their exercise machines.

What I recommend is upper-body/lower-body workout protocol. Go from an upper-body machine to a lower-body machine with a little bit of rest in between and continue to do that. Pick a total of eight exercises and continue to go back and forth for 40 to 50 minutes. Doing so proves far more beneficial when it comes to fat-burning than an hour of cardio.

Then to finish it off your weight training (or machines resistance training); do some HIIT training, High-Intensity Interval Training, for short bursts followed by some rest.

High-Intensity Interval Training

High-intensity interval training (HIIT) consists of short bursts of intense exercise with brief breaks in between to rest. HIIT burns fat and calories exceptionally well and at an accelerated rate.

Weight train (or machines) for forty minutes, followed by twenty minutes of some form of HIIT.This right here is an amazing training session protocol to reduce fat and burn calories. It doesn’t get any better than this.

Burning Fat with HIIT Max

For those interested in really burning fat, I recently launched HIIT Max ( It’s a full-fledged High-Intensity Interval Training program. Hundreds of people downloaded it within the first forty-eight hours of its release. And I have received numerous emails from individuals reporting success from using the program.

HIIT Max is an inexpensive way to efficiently engage in HIIT. It is far less expensive than a personal trainer, and can be done from the comfort of your own home. I recommend trying it out. It may or may not be right for you. Either way, be sure to implement some sort of high-intensity interval training into your exercise routine.

In conclusion, there is no short cut to reduce fat in one specific area. However, following the above methods will help you reduce fat in the area you are targeting as well as in any other areas where excess fat is lingering.

Implement this.

Let me know below in the comments how this is working for you.

Stay in touch with me.

And until next time, take care.