January 23, 2014 By Tony Schober, CPT Have some trouble spots where the fat won’t budge?
From there, they pull fat from all over your body and send it through the blood stream to the muscle needing it for fuel. This is important to understand, as just because one person has lean thighs and abs, it doesn’t mean you can mimic what they do and get the same results.
Some of us might lose a higher proportion of fat from particular areas, but we’re still losing fat from all over our body.
However, these body parts do eventually shed their fat if you maintain your energy deficit long enough, eat the right foods, and engage in high-intensity exercise. Exactly, eat maintenance calories and work on body composition changes by strength training.
Hi Heather, while you can’t target fat loss per se, there is some evidence that high-intensity exercise has a propensity to mobilize fat in stubborn areas. Share your name and email and I'll send you a FREE copy of my eBook - The 10 Forgotten Rules of Weight Loss.
Please register to participate in our discussions with 1.5 million other members - it's free and quick! When you work out a muscle, any muscle, it sends a signal to your brain to release fat-mobilizing hormones.
Much of the way we store fat has to do with genetics, gender, hormones, and lifestyle habits.
Your success is going to be much more dependent on the complete understanding of your individual metabolism.

This is because of their higher concentrations of alpha-2 adrenoceptors as compared to beta-2. In other words, doing situps isn’t going to make you lose more fat from your stomach. Compared to steady-state cardio, HIIT burns more leg and ab fat, and also has a more positive effect on insulin resistance [2]. That is the way I heard it put one time, and I think it’s a great way to look at how we store and use fat.
These areas are stubborn and many times don’t start budging until we get down to lower body fat levels.
As long as you’re maintaining a steady reduction in body fat percentage you are making progress. There will likely be bumps in the road along the way, but if you can stay on track, you will reach your goals in time. I have a question regarding fat loss: if I do not want to lose weight, but instead diminish my BF%, should I eat my calories at maintenance level (while exercising and eating whole foods) or should I apply the 15% deficit?
I think we all need to take a look outside hollywood and really pay attention to normal everyday people. I don’t blame these people for the misunderstanding, as workout routines promising tight abs or thighs are all over the internet and news stands.
One person may have a propensity to store fat on their hips, while another may store their excess calories on their thighs. Good blood flow to fat cells is needed for the transportation of fat-mobilizing hormones into the cells, and then getting the fatty acids away from the area to be used for fuel.

Similar deactivation of these receptors can also be accomplished through improving your insulin sensitivity and better managing your insulin levels. However, there are exercise protocols you can engage in that will influence your hormonal profile and insulin sensitivity, which in return has a direct effect on the way you store and release fat. In fact my upper body measurements have pretty much been the same since I was 13 (I'm 24 now).
Purchased a pair of body fat calipers when I first started reading your articles a few months ago, but have vowed that today they will be taken out of the packaging and I’ll get started on my body fat % reduction journey !!! There are a lot of thin, athletic bodies out there, but they do not have a small waist and therefore, their hips don't look so wide. Nothing changes without changes and today is the perfect day ( gotta start somewhere ) to get serious about switching to whole foods, drinking a lot more water, exercising regularly and getting healthier !
I realize that a number on a scale is probably the most insignificant number to gauge fitness, but I still would love to weigh 190 along with a 35″ waist by my 55th birthday on September 13th !!! I work like hell to keep them in check, but I just can't get that last couple inches down to match my other dimensions.

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