Without a doubt one of the most common questions that I get asked on a regular basis is how to eliminate body fat from specific areas of the body. Whether it be men with protruding bellies or women with cellulite in their legs this is a question that I receive at least once a week if not more from people who I come across in the gym or who hire me to work with them online or in person. It’s almost as if these people are looking for a precise answer to their question or the secret to a flat stomach and toned thighs. Well I’ll let you in on the secret……THERE IS NO SECRET!!!!! And as for the answer, well I’ll get to that in a bit.

The fact is that when it comes to building muscle and losing body fat it’s really not that complicated. However what most people fail to realize when they set their target health and fitness goals is that there will be slip ups and obstacles that they will need to surpass along the way. I always tell my clients that if they really want to lose weight then they can and will do it. For them to do this though they need to be prepared for the setbacks and understand how to overcome the proverbial plateaus that we all eventually hit when it comes to transforming our physiques for the better. As I said, losing weight is not complicated however by no means is it easy either. If you are someone who has struggled with their weight their entire life or have found that in the last few years the number on the scale has started to creep up, you are not alone. If you are ready to change this though you have to be prepared – both physically and mentally.

So, back to the original question – Just How Does One Get Rid Of Body Fat?

1) Change Your Mindset

If you are going to lose weight then you need to be prepared. This means that you will ultimately have to change your mindset towards achieving your goal. You will also need to have a basic understanding of diet and training. You need to plan each day, each workout and each meal accordingly so that you remain on track to succeed rather then fall behind and fail. You will also need to prepare yourself mentally for the difficult times that may lie ahead. I’ve always been a firm believer in the power of positive thinking and therefore believe it’s important to try and remain positive even at the most challenging of times. Just because you have stopped seeing results in the gym does not mean that you should give up and quit. Working out is 90% mental and only 10% physical. Change your mindset and look for new ways to produce results. Enlist in the services of a reputable personal trainer, join a group class, do something new and challenging for your body. If you really want to achieve something then giving up will never be an option.

2) Cardio

If you want to lose body fat, then you are going to have to do some type of cardiovascular activity. I’ve never been one to rely on cardio alone to lose body fat however I’ve always used it in my artillery when it comes to getting lean for a show. The reality is that to lose weight, you need to burn calories. And cardiovascular workouts burn calories! One thing I notice though is that there are many people who do cardio yet I never see these peoples’ physiques change. Sure they might not be putting on any weight but they don’t look as if they are losing it either. All that hard work sweating it out on the treadmill or elliptical seems rather pointless to me if you are not seeing or feeling the benefits. So what are these people missing?

3) Diet

Yep, the third and best kept “secret” when it comes to weight loss is your diet. For most people to lose weight they need to remain in a caloric deficit for a consistent period of time. In other words, you need to burn more calories then you take in. This seems like a rather simple concept however if you think starving yourself is the answer then you are in for huge awakening once you return to your normal eating habits. Not only will dieting like this slow down your metabolism it will also make your body more sensitive to macronutrients such as carbohydrates and fats. The key here is to find what we call your “sweet spot”. If you are training on a consistent basis and have a fairly active lifestyle then your body will require more calories and macronutrients. You also need to take into account your current body weight as well as your age, gender and level of fitness. These are all factors to take into consideration when setting up your own diet plan. At the end of the day if the majority of the calories that you consume are clean then you will feel fuller, have more energy and not feel restricted or deprived when it comes to your diet.

4) Get Lifting!

Finally, one of the most effective ways to burn body fat and lose weight in my opinion is by lifting weights. Most people think that weight lifting will only build muscle however this is the furthest from the truth. Yes, resistance training will build muscle. But did you know that the more muscle you have the more calories you will burn on a daily basis just by performing regular activities such as walking, working and even sleeping. I can vouch for this concept myself. As an individual who weighs over 230lbs of mostly muscle I can easily lose body fat just by slightly decreasing my calories to around 3500 a day (I normally consume between 5000-7000 easily on most days). My body has to exert alot of energy to carry around this kind of weight. Therefore it’s constantly burning calories, so much so that I get up at least twice a night out of bed to eat. By turning your body into a fat burning machine your metabolism will become a furnace for calories. As soon as you take them in you will burn/use them up. So if you want to lose stubborn body fat then you better start lifting some heavy ass weight!

Okay, so we’ve covered the basic principles for losing body fat but all of the information above is useless unless you’re willing to apply it to your own training goals. Nobody can make you lose weight and nobody will really care whether or not you are successful at doing it. Sure, you might have friends and family that may support you along the way but even they cannot help you when those late night cravings set in, or your alarm goes off at 4am for your morning workout.

You need to be determined. You must practice discipline. But most importantly, you have to have a desire for success.

Yours in Good Health,

Nick Cosgrove
Forever Fit