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Can you lose fat from a specific area with exercise?

Can you lose fat from a specific area with exercise?

By Geoff Robison | In Fitness, Nutrition Tips | on September 21, 2017

Raise your hand if you have ever looked at yourself and said something along the lines of “man, wouldn’t it be nice if I could just get rid of *this*” while simultaneously pinching, poking or prodding at said body part.  If you haven’t, I commend you! But for the rest of us, maybe we’ve done this more than once. And while we are standing there squeezing or squishing whatever this unwanted portion of our body is, we might be thinking “can I lose fat from a specific area with exercise?” Not to be the bearer of bad news, but, that is just not a reality. There is no specific set of exercises that will torch whatever excess flab you have covering your abs, your thighs, or upper arms.


What we don’t have control over: We do not have control over where our body deposits fat, just like we do not have control over what food gets turned to energy and what gets turned to body fat.


What we do have control over: What we do have control over, however, is the types of foods that we can feed to our body that will help to alter our body composition. Tweaking your nutritional intake will help you to reach whatever goal you may have, and usually more quickly than just exercise alone. Now the best bang for your buck is to provide your body with balanced macronutrients and exercise, at the same time. If you aren’t sure what this means or how to go about doing so, click here to send us a message!


A cool thing about our body [one of the many] is that we can use it as an indicator of what macronutrients [aka fats, carbohydrates and proteins] work best – or worst – for your particular body.

Body Type I: If you are a person who carries most of their excess weight around their midsection [think apple figure], there is a very high chance that your body does not process carbohydrates in an efficient way.

Body Type II:If you seem to gain weight in your chest or upper arms [think more inverted triangle], this can be an indicator of a testosterone imbalance.

Body Type III: Maybe you have had a thick build your whole life, or you have been naturally thin but fell victim to ‘skinny fat;’ no matter what, there is a way to eat for your body type that will get you to where you want to be.

So, in a nutshell…

can you lose fat from a specific area with exercise?


  • Can you lose fat from a specific area with just exercise: no.
  • Can you lose fat from a specific area with just nutrition: also no.

But what you can do, is alter your body composition by promoting fat loss from everywhere. You even have the opportunity to continue building lean mass, while you are burning fat so that once the fat mass is reduced you have nice, strong muscle underneath ready to be displayed.

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