7 exercises that help you lose localized fat | weight loss tips

7 exercises that help you lose localized fat

It's hard to find someone who doesn't bother with an extra fat present somewhere on the body. It can be in the belly, breeches, inner thighs, waist, arms or back. The good news is that this localized fat can disappear, or at least decrease, with the combination of exercise and balanced diet.

For beginners, aerobic exercise is important because it will act predominantly on fat as a source of energy, but it should be noted that fat leaves the body as a whole and not just in that region that is being exercised.  So it is important to do muscle work with emphasis on the region.

A strategy has been widely used in physical activities to achieve the desired muscle definition. Something like two minutes running on the treadmill and two walking to the aerobic work and if you want can be inserted a series with 2 or 3 muscular exercises with each cycle of this. This strategy will bring more positive adaptations in the body and counterpart will still contribute a lot to the burning of fat, because this format generates an oxygen output and causes the body to accelerate metabolism for a few minutes or hours later to cover the damage.

That's why we've listed the best exercises that can be done in regions where localized fat bothers you most. Remembering that it is interesting to combine them with the already mentioned aerobics.

Belly

Check out exercises to lower belly fat

To lose belly it is necessary to strengthen the muscles in the abdominal region. Therefore, abdominal exercises are great allies in this process. It is interesting to exercise all regions of the abdomen.

Also, do not focus so much on repetitions, it is better to do an abdominal with fewer repetitions and some load than several repetitions without weight.

Ball sit-ups can allow greater range of motion which increases intensity. To achieve strengthening of the region the orientation is to perform the abdominals at least three times a week.

Waist

Fights help to reduce waist fat

To reduce fat in the region, it is worth investing in fights like boxing and muay thai. These fight will also work the arms, much requested area. Also, fights are great aerobic exercises which will help in burning the extra fat. The orientation is to practice these fights two to three times a week.

Don't like fights? Then bet on the oblique abdominals, the lateral ones, which will contribute to the gain of muscle mass in the place.

squat

Squats help reduce the fat

Squats help reduce the fat

For this region it is worth investing in the abductor chair weight training machine. It has specific movements for the buttock muscles and so will help in lowering the buttocks. To perform the abduction exercise, position the device on the outside of the legs and scale the load according to its strength. It is also worth performing the abduction with shin. This is the best exercise for strengthening the breech region.

The step is also interesting because it works the muscles of the buttocks, thigh and calf. Squats are also a good alternative as they work the inner and outer thighs. The orientation is to exercise the breeching region two to three times a week.

Inner thighs

butterfly exercise Check out exercises to strengthen the inner thighs

To exercise the inner thighs, invest in the adductor chair, where the movements are made by pushing the appliance against the inner legs. The adductor made on the floor with shin pads is also an alternative. The adductor chair is the best alternative for working the inner thighs. The orientation is to exercise the region between two and three times a week.

Arms 

exercises help define the triceps

To define the triceps arm muscle, that of the goodbye, some exercises can be great allies. "The French triceps, the triceps forehead, the pulley, the direct curl, the concentrated curl and the hammer curl are good alternatives to strengthen the region. The best alternatives are the triceps pulley and the curl exercises. The guideline is to do this activity two to three times a week.

These exercises are not the only ones to define the arms. Check out other activities here that also help make your arms look better.

Back

The front pulley helps define the back 

Do the little fats on your back bother you? The solution is activities to stimulate the muscles of this region. Learn how to pulley forward in this video. Seated rowing is the most effective activity, both activities work the back as a whole. The guidance is to do these activities twice a week.

Flanks

The lateral abdominal helps to reduce flank fat 

To reduce the flanks, that extra fat located just above the hips, you need to focus on the abdomen and outer thighs. There is no exercise that focuses completely on the flank region. Therefore, it is the combination of the two exercises, oblique abdomen and abductor chair, that will contribute to the definition of the area. The orientation is to do these activities two to three times a week.

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