Today's thought/ pics/ vids

I was watching a video the other day about whether it is possible to spot reduce fat.

The substantive research shows that it isn't possible. You need to remain in a calorie deficit while keeping your protein intake high and doing resistance training to retain lean muscle mass.

The body will decide where to take fat from, eventually getting around to stealing it from the stubborn areas that insist on clinging on to body fat for dear life!

This is the approach that I have been (by-and-large) following.

There was however a recent study which concluded that it is possible to spot reduce fat. It involves working out the area followed by doing low resistance cardio. The study suggested that this approach triggers the body to start grabbing fat from the trained area first.

I'd figured I'd give this a go.

It doesn't mean I have to radically change my workout routine. I will do as I did today. Namely on the days I do cardio, add 20 minutes of ab training before.

Needless to say, like most people leaning out those love handles is the last frontier for me to conquer.

It's funny because I was told many years ago that if you want to lose belly fat you need to "focus in on your abs."

This I think is true. However it is 'focus on yout abs' in addition to doing all the other good things... e.g. calorie deficit, resistance training, hydration and good sleep.

Today's stats

	Month	Day	Morning Weight	Calories In	Workout	Protein (g)	Carbs (g)	Fats (g)
Wed	July	11	212	1686	Abs, +300cal Cardio	123	169	53

Today's workout

Walk
15min

Stretches
10min

Reverse crunch
x15
x15
x15
x15

Leg raises
x15
x15
x15
x15

Weighted crunch
10kg x12
10kg x12
10kg x12
10kg x12

Woodchopper
36kg x12/12
36kg x12/12
36kg x12/12
36kg x12/12

Cycle machine
334cal, level 9, 30min, 8.31km

Walk
15min

Last few weeks:

	Month	Day	Morning Weight	Calories In	Workout	Protein (g)	Carbs (g)	Fats (g)	Post
Mon	June	11	217.7	2643	Kickboxing	188	213	106	view
Tue	June	12	218	2177	+600 Cardio, PT session (Back)	157	169	89	view
Wed	June	13	216.8	2165	+300cal Cardio	163	148	90	view
Thu	June	14	216.9	1999	PT session (Shoulders)	178	173	66	view
Fri	June	15	216.8	1764	Rest day	133	139	75	view
Sat	June	16	215.1	2180	+300cal Cardio	147	195	85	view
Sun	June	17	215.9	2513	Rest day	149	257	93	view
Mon	June	18	216.4	2647	+300cal Cardio, Biceps, Bag work	150	258	104	view
Tue	June	19	216	2482	Push/ Pull workout	162	213	91	view
Wed	June	20	217.3	2074	+600 Cardio, Kickboxing	151	198	71	view
Thu	June	21	216.9	1796	PT session (Legs)	160	152	55	view
Fri	June	22	215.6	1629	+300cal Cardio	114	145	63	view
Sat	June	23	215.5	2413	Stretching session	133	225	103	view
Sun	June	24	215.6	2547	Legs, Bag work, +300 cardio	170	239	95	view
Mon	June	25	217.6	1792	+300cal Cardio	141	146	60	view
Tue	June	26	216.7	1549	PT session (Back)	192	125	28	view
Wed	June	27	215.4	2055	+600 Cardio, Kickboxing	204	160	61	view
Thu	June	28	215.7	1610	PT session (Shoulders)	164	134	42	view
Fri	June	29	214.8	1529	+300cal Cardio + Abs	172	92	46	view
Sat	June	30	212.1	1820	Legs, +300 cardio	206	135	44	view
Sun	July	1	212.5	1943	+300cal Cardio	174	117	83	view
Mon	July	2	212.2	1449	+300 Cardio, Kickboxing	132	92	56	view
Tue	July	3	212.1	1451	PT session (Push/ Pull)	140	118	39	view
Wed	July	4	212.6	1965	+300cal Cardio	169	113	93	view
Thu	July	5	212.4	2522	PT session (Shoulders)	165	167	128	view
Fri	July	6	213.1	2110	5k run	162	118	108	view
Sat	July	7	211.4	2299	Rest day	147	136	134	view
Sun	July	8	211.9	1944	10k run, +300cal Cardio	154	158	71	view
Mon	July	9	212.4	2030	Legs, +300cal Cardio	158	219	49	view
Tue	July	10	211.4	2136	PT session (Push/ Pull), +200cal Cardio	157	210	60	view