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How to Lose Weight in Hips, Arms, Butt, Face or Can We Choose Where to Lose Weight Specifically?


  • How to Lose Weight in Hips, Arms, Butt, Face or Can We Choose Where to Lose Weight Specifically?

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    Probably, there are practically no people on earth who would not like to change something in their appearance.

    Analysis of search queries like "how to lose weight in the legs/hips/face, etc." shows what is most often not satisfied: thighs, butt, shoulders, face, stomach, calves, arms, and cheeks …

    Among the questions to Google, there are also such: "how to lose weight in the face so that cheekbones appear and cheeks sunken."

    It makes it clear that the problem is not only in adjusting the size of a certain part of the body but also in the probable desire to become like a certain model ideal.

    And if with losing weight everything is more or less clear (you will see this in a few minutes), then the inability to appreciate your individuality and the desire to become like someone else is more difficult to fix.

    Those who have lost weight once know that this process is not fast and easy.

    Therefore, the idea of ​​losing weight aimed at certain parts of the body looks very tempting: what if you could do some such not very difficult exercise with an arm, butt, thigh, or abdomen (while, preferably, without prejudice to your vital need for chocolate) and lose weight in the corresponding part of the body ...

    A similar idyll is called spot or local weight loss.

    Let's see whether it is possible.

    Spot weight loss theory

    The fitness industry in its virtual terms regularly produces intriguing content with tempting headlines: “Want to lose weight in your abdomen? Do just this simple exercise every day ”,“ The best exercises to lose weight in thighs, butt”, etc.

    It is very often recommended, for example, to those who are looking for how to lose weight in their legs or thighs - to squat; for those who are concerned about how to lose weight in their arms - do exercises for biceps and triceps, and if the abdomen interferes, pump up the press.

    The idea of ​​spot weight loss is still alive today, although, as will be shown below, it has a very weak scientific basis.

    Its essence lies in the fact that by performing exercises that involve muscles in problem areas, you can speed up the process of burning fat in these areas.

    A scientific look at the topic of local weight loss in legs, arms, abdomen, face

    Even though the idea of ​​spot weight loss looks very tempting, as already mentioned, it has no scientific basis.

    To understand why let's take a quick look at how the process of losing weight in general happens, and then turn to specific scientific studies.

    Fat in our body is stored in the form of triglycerides, which can be used as energy. To do this, they must be broken down into smaller parts: free fatty acids and glycerol, which can enter the bloodstream.

    When exercising, under certain conditions, fat can be used for energy, but not necessarily from those places next to which muscles are currently working, since the blood provides a fairly rapid supply of nutrients from any part of the body to all organs and tissues.

    Scientific research

    The following studies were purposefully conducted by scientists to test whether there is a relationship between training certain muscles and burning fat in the adjacent body parts.

    Let's start with the abdomen.

    In one study, 24 men and women aged 18-40 years were divided into two groups, one of which 5 days a week performed 7 times a day various exercises on the press for 2 sets, each 10 repetitions, for 6 weeks; the other did not practice.

    All participants ate the same amount of calories throughout day [6].

    Result: No significant change in abdominal size, total fat percentage, or skinfold thickness near the abdomen in the abdominal training group.

    In another experiment, 40 obese women were also divided into two groups: one with calorie restriction, the other with calorie restriction and abdominal exercises for 12 weeks.

    The result: all women lost weight, all reduced the thickness of the skin fold, the size of the abdomen, but there were no differences between those who did press exercises and did not do them.[7]

    Similar results were obtained in experiments that tested the effectiveness of upper body exercises for weight loss in the arms.

    Over a period of 12 weeks, 104 participants trained their non-dominant arm (right-handed left, left-handed right) with biceps and triceps exercises.

    Result: no difference in weight loss of the trained arm [1].

    A number of other studies ended with the same conclusion: spot exercises on certain parts of the body (arms, thighs, abdomen) are not effective for weight loss [2].9.

    Scientists even measured the size of the circumference and the thickness of the subcutaneous fat of arms (leading and secondary) in professional tennis players to test how regular training affects the percentage of fat in them [8].

    The trained arm was 0.39-0.78 inch (1-2 cm) thicker in different parts, as a result of muscle hypertrophy. However, the thickness of the skinfold did not differ.

    Result: higher training activity of a certain arm does not affect its weight loss; the hypothesis of spot weight loss does not work.

    In fairness, it should be noted that some experiments showed conflicting results.

    In one study, it was demonstrated that the rate of lipolysis (burning fat for energy) was higher in the trained leg than in the untrained leg, suggesting that there may be a reason for localized weight loss.

    And here, using the example of 16 women, it was shown that local training of certain muscles (arms and legs), followed by 30 minutes of cycling, resulted in more fat burning in the trained parts of the body [9].

    In an experiment with 19 men, it was shown that performing abdominal exercises with a progressive increasing load for 4 weeks leads to a significant decrease in the size of fat cells in the abdomen ... and fat mass did not change 9.

    A similar positive result is here [3].

    However, it should be noted that many of the studies supporting the effectiveness of local weight loss are of insufficient experimental purity: a small number of participants, the use of a caliper to measure skinfold thickness is a method with a known high error.

    In general, most studies deny the possibility of local weight loss.

    Ok, spot weight loss doesn't work. How then to lose weight in the "thighs", "arms", "face" from the point of view of scientists?

    By regularly training certain muscle groups, you can definitely strengthen and build them.

    And this is good.

    Strong muscles in the abs, arms, and legs not only make it easier to perform daily activities but also largely determine the appearance of the corresponding parts of the body.

    If you have a big belly and you train your abdominal muscles, then this will have a positive effect on posture and abdominal size, since these muscles act as support for the internal organs and limit the degree of their "falling out" outward.

    But no matter how trained your muscles are, you will never see them and you will not be able to show them to anyone until you remove fat from the abdomen.

    Therefore, to achieve the desired result in appearance - to lose weight in the right parts of the body (arms, hips, butt, belly) - you need to do what has proven effectiveness for overall weight loss: first of all, adjust your diet.

    Unfortunately for many, everything rests on the same well-known, hateful for many, as old as the world, banal principles, from which one so wants to escape to the magic of fat burners and other means promising a quick result ...

    But this is an undoubted plus: weight loss is based on a very simple basic principle, which eliminates the need to search for the secret grail and countless philosophical arguments on the topic "What to do to lose weight ...".

    To lose weight in the legs, abdomen, thighs, face, you need to do what has proven effective for overall weight loss: adjust your diet + physical activity.

    1. The best exercises for weight loss, including (hips, thighs, arms, butt, face ...)

    What exercises are most effective for losing weight?

    The traditional answer is "more cardio, running, and cycling." This is an excessive and not at all justified limitation.

    Modern scientists recognize high-intensity interval training (HIIT) as one of the most effective for weight loss.

    The specificity of high-intensity workouts is that all the main muscle groups in the bodywork with great intensity during their implementation. The higher the intensity, the more oxygen enters the body during breathing.

    This significantly activates internal metabolism, which accounts for the bulk of daily calories. The higher the metabolic rate, the more effective fat burning is.

    In general, any type of physical activity is beneficial for health and weight loss. But when we talk about losing weight, the most effective exercises will be those exercises, the intensity of which is high and during which many muscles are involved, since they significantly increase the rate of internal metabolism.

    To lose weight in the thighs, arms, abdomen, it is necessary to combine strength training for these parts of the body with the correct diet and exercises that activate the internal metabolism

    2. Diet is where weight loss should ALWAYS start

    Any sport and any exercise by itself without adjusting the diet is ineffective for losing weight.

    If we take for 100% all the calories that we spend during the day, then ONLY about 30% is needed to ensure all physical movements, including sports. The remaining 70% is internal metabolism, i.e. vital processes inside our body.

    Running at medium intensity for an hour only burns 400 calories; doing high-intensity interval training for 40 minutes is about the same. And this is quite a serious load.

    At the same time, 400 calories are the price of one Snickers bar or a piece of cake ...

    Obviously, from the point of view of common sense, it is much easier not to eat your favorite dessert than to get rid of it later in sweat.

    Therefore, any weight loss (in thighs, arms, butts, belly, and anywhere) should always begin with a change in eating habits.

    Limit, or rather completely remove from the diet, refined foods

    These foods are loaded with sugar and other flavor enhancers, which can lead to overeating, addiction, and are certainly unhealthy.

    We are talking about sweets, chips, cake-cakes with an infinite shelf life, fast food, sugary drinks (juices, Coca-Cola and analogs, etc.). Everyone perfectly understands what the speech is about, isn't it?

    Let’s sum up
    • A huge number of people are wondering "how to lose weight in legs, hips, arms, face, stomach, etc."
    • The idea of ​​spot weight loss looks very tempting, but it does not work from a scientific point of view.
    • Isolation strength exercises on problem areas are useful for strengthening and toning muscles, but extremely ineffective at burning fat.
    • To lose weight in legs, abdomen, thighs, and face, you need to do what has proven effective for overall weight loss: first of all, adjust your diet
    • High-intensity interval training is recognized by many scientists as the most effective exercises for weight loss
    • Proper diet is the most important condition for losing weight, including in the legs, arms, face, abdomen, butt, and thighs. Do not forget to give up harmful products invented by people


    1. KOSTEK, MATTHEW A.; PESCATELLO, LINDA S. Subcutaneous Fat Alterations Resulting from an Upper-Body Resistance Training Program. Medicine & Science in Sports & Exercise: July 2007 - Volume 39 - Issue 7 - p 1177-1185
    2. Ramírez-Campillo R, Andrade DC. Regional fat changes induced by localized muscle endurance resistance training. J Strength Cond Res. 2013 Aug;27(8):2219-2
    3. Dorothy R. Mohr. Changes in Waistline and Abdominal Girth and Subcutaneous Fat following Isometric Exercises. Research Quarterly. American Association for Health, Physical Education and Recreation Volume 36, 1965 - Issue 2
    4. Stallknecht B, Dela F, Helge JW. Are blood flow and lipolysis in subcutaneous adipose tissue influenced by contractions in adjacent muscles in humans? Am J Physiol Endocrinol Metab. 2007 Feb;292(2):E394-9
    5. GRANT GWINUP, M.D., F.A.C.P.; REG CHELVAM, M.R.C.S.; TERRY STEINBERG, M.D. Thickness of Subcutaneous Fat and Activity of Underlying Muscles. Ann Intern Med. 1971;74(3):408-411.
    6. Vispute SS, Smith JD. The effect of abdominal exercise on abdominal fat. J Strength Cond Res. 2011 Sep;25(9):2559-64
    7. Kordi R, Dehghani S. Effect of abdominal resistance exercise on abdominal subcutaneous fat of obese women: a randomized controlled trial using ultrasound imaging assessments. J Manipulative Physiol Ther. 2015 Mar-Apr;38(3):203-9
    8. GRANT GWINUP, M.D., F.A.C.P.; REG CHELVAM, M.R.C.S.; TERRY STEINBERG, M.D. Thickness of Subcutaneous Fat and Activity of Underlying Muscles. Ann Intern Med. 1971;74(3):408-411.
    9. Scotto di Palumbo A, Guerra E. Effect of combined resistance and endurance exercise training on regional fat loss. J Sports Med Phys Fitness. 2017 Jun;57(6):794-801 9 Frank I. Katch , Priscilla M. Clarkson . Effects of Sit up Exercise Training on Adipose Cell Size and Adiposity. Research Quarterly for Exercise and Sport. Volume 55, 1984 - Issue 3

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