Fat loss is a whole-body process. You lose weight by creating an efficient internal weight loss environment (a calorie deficit) and your body reduces fat stores all over the body, with certain areas reducing faster than others. You can do all the crunches you want–you’ll never have a six-pack until you’ve adequately reduced your overall body fat percentage, and that’s more a function of proper dieting than anything else.
Ironically, if you want an area of your body to be leaner, training the muscles without also ensuring you’re reducing your body fat percentage will only aggravate the problem. The muscles will grow and the layer of fat will remain, which will only result in the area looking bigger. When you start with your body fat percentage too high, lifting weights without also dieting properly only makes you look a little bigger(This is why probably look the same or bigger after hours of exercising).
The body draws energy from the entire body when you’re working out not only the body part that you’re working, which means that leg raises won’t do much for removing fat from the thighs, although they can increase strength and endurance in your lower body (not a bad thing). Just think about it, if spot-targeted fat removal were possible, wouldn’t a tennis player have one arm much more toned than the other?
It’s really up to your body. Your genes, hormones, gender, body type, skeletal structure, and diet, to determine where and when the fat comes off. However, there are some things you can do to make the process less frustrating;
- Do whole body compound exercises – You will use more energy and engage multiple muscles when you do a squat than doing a bunch of leg raises.
- Forget about too many ‘body part’ exercise. Standing abs are better compared to crunches. Don’t waste time attacking a specific body part Instead, work on your entire body and try to involve as many muscle groups as possible for each exercise.
- Pay attention to your genetics and your body type. Weight loss fact: The first place you gain weight is usually the last place you lose it. Talk to a professional and get guidance on your body type and how to maximize your exercise considering your body type.
- Focus on your nutrition according to your goals – You can have the most effective workout plan out here but if your nutrition is off then, you will not see any changes on your body.
Spot reduction is a myth – You cannot lose fat just on your tummy. For you to get that flat tummy, you will lose FAT on your whole body as a whole. To do it the right way so that you don’t lose those hips and that booty(Because I know that’s why you ladies are worried, you just want a flat tummy but retain your booty and those hips) work with a profession and they can help you!