losing side and back fat
I run a lot and skip a lot, I also weight lift, I have been losing weight rapidly and I am happy about it. But I really want to loose weight around my side and lower back, it isn't directly my lower back it is like on the side coming onto my lower back if that makes sense.
From working out I know that I can't spot reduce it, eating good and lots of long long cardio is what is doing the trick, that is the hard honest truth. I also recently killed my chocolate eating habits that all of a sudden came out of nowhere, I found out that it was a magnesium deficiency and solved it with Epsom bath salts and magnesium spray.
I can also appreciate that genetically, the belly, the side and back is genetically where my fat is prone to accumulate the most first.
But are there any tips and tricks, diet or exercise wise that people could suggest that would help me keep it off those areas, they don't have to be orthodox and I don't mind if some suggestions sound skeptical, I am open to new things, idc how far out they sound. For example, I found out recently that I am an endomorphic body type, I put muscle on fast and fat...so I have kept the weight training to lower weights because I just put mass on so quickly, it is a little annoying, perhaps there are things that work best for that body type?
I would also love some articles and things just to educate myself about these areas of the body and food etc.. if people think I would find them helpful, even if they are basic ::)
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I concur. Spot reducing is not possible. Typically fat comes off the last place you put it on. So if it has been sitting there for awhile, it may take awhile to get it off. Be patient.
I would concentrate on making your training sessions (w/weights) a bit more challenging. Take shorter breaks (60 seconds) and up your volume a bit. Perform 4 or more sets per exercise and focus on compound lifts (squats, deadlifts, rows, presses, etc).
If when you say 'run', you mean long distances for a greater duration than 30 minutes, I would cut back on that and start performing sprints instead. Hill sprints are great. Find a hill that is 30-40 yards, run up it as fast as you can, and then walk down and repeat when your heart rate has come down. Do that 7 or 8 times a session a couple of times a week and you will burn a ton of fat. Avoid the steady state long drawn out jogging. That will eat away at your muscle and do very little for fat burning.
Hope that helps,
Mike
Besides visceral fat vs subcutaneous fat, there is no way of changing what fat is burned, but there are ways of changing how you look anyway, by building muscle. 5 kg of fat on your arm will look worse with 2 kg of muscle than with 5 kg of muscle.
So, build your core muscles or lose more fat.
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