Going on a bulk? Here is the Ultimate Guide to Bulking Part Two: The Training.
You might have seen miracle diets promising to help you shed pounds from your belly or exercises helping you get rid of stubborn thigh fat – but is there any truth in them?
Can certain diets or specific exercises actually help you target fat loss?
It might disappoint but probably not surprise you that the short answer is no.
Despite many social media claims, there is very little scientific evidence to support that you can target fat loss.
Of course, doing bicep curls will help you to grow your biceps. However, when it comes to burning fat, this happens in a more whole-body fashion due to creating a calorie deficit – difficult to achieve if all you’re doing is bicep curls.
Let’s talk science…
The fat that is contained within our fat cells is in a form known as triglycerides, which unfortunately cannot directly fuel our muscles.
In order for it to be able to fuel our muscles triglycerides have to be broken down into glycerol and free fatty acids, which can then begin to enter into the bloodstream.
The fat that is broken down can come from anywhere in the body – not just the part that you’re training. Hence the fact you can’t target fat loss.
The good news
It’s not all doom and gloom.
While you might not be able to target fat loss, good nutrition and frequent exercise will help you to burn fat from your entire body.
If you throw in some weight training, you will also begin to see muscle growth, which can help to increase your metabolic rate.
If you’re looking at losing fat, we would recommend giving high-intensity interval training alongside weight training a shot. HIIT is a great fat burner and can help to increase your resting metabolic rate, while weight training can help you increase muscle mass and look more toned.
Check out Dr. Diamond's top tips for fat loss here.
Fat loss takes time and some places seem to lose it before others.
Don’t be disheartened – eat well and train hard and you will start seeing results!
You’ve got this.