One of the biggest misconceptions I hear from my clients is spot fat loss, or the belief that by doing an insane amount of crunches will remove fat from their bellies. You cannot target specific areas for fat loss with exercise. Liposuction is the only method that can do this, and I by far recommend the healthier way to remove fat – exercise and monitoring your caloric intake.
If you want to lose fat you need to increase your movement and maintain or decrease your calories. As your body works harder and looks for energy sources, it will slowly begin to draw from fat deposits all over your body. Gradually you will see a leaner midsection, thighs and upper arms.
Muscular strength and endurance exercises will help build and maintain muscle. And this larger reserve of muscle will require more fuel 24/7. Which means your 30-45 minute bout in the gym will require your body will begin to burn more and more fat around the clock. Cardio helps, but only works for that time you put in on the bike or treadmill. Once you step off, the furnace turns off. This is why incorporating weight training or bodyweight training is essential to losing fat.
Pills, potions and surgical options may only be temporary. To see a lasting change you need to make a lifestyle change.