How to lose fat from a specific area I Diet for belly fat I How to get rid of face fat

YouTube, what is going on? Welcome back to the channel. In this video, we are going to be talking about how to lose fat from a specific area on your body, whether it's face fat, whether it's arm fat, whether it's back fat, whether it's thigh fat, whether whatever fat that you have on your body, if you want to get rid of it in a specific area, you're just like, man, I just want to get rid of this, whatever the people call this, the underbra fat, or I forget what they call this, or the batwing arms, or Whatever you want to get rid of, we're going to talk about it in this video. We're going to cover 3 things that are true, and we're going to cover 3 things that are not true when it comes to losing fat on a specific area of your body. Because the truth is, there are some myths out there about what you can do, but there are some true things out there about what you can do. And you just have to know those few things, whether they are true or are not true, and that way you can help set it up in your specific plan. So we're gonna start with the first thing that is not true, and that is going to be there is no special diet that you should be going on to lose fat from a certain area on your body. So if you see something where, oh, just go on this diet plan and you'll lose stomach from your belly fat, or just go on this diet plan and you'll lose stomach from your back fat, or you'll lose stomach from your back fat, you'll lose fat from your back fat. Or whatever special diet, whether it's a special macro thing or a special eat only this or take these supplements or eat these foods, it's all BS. Okay? There is no special thing that you are going to have to nor need to do in order to make sure you lose fat from a specific area on your body. So please don't get tricked by them. There's a lot of people out there who are trying to sell their programs for, or just in random magazine articles, which I don't know if people I don't know if people read those anymore. It's probably social media. But either way, if you see a diet plan for just eat these 5 foods and you'll burn belly fat, it's not true. If you see a diet plan for just follow this meal plan and you'll lose arm fat or shoulder fat or back fat, it's not true. So there is no special diet that is going to lose fat from a specific area on your body because— The only way to lose fat is through the one and only Calorie deficit. That is the only way that you are going to lose fat from anywhere on your body, whether it's, again, arm fat, face fat, back fat, thigh fat, whatever fat that you have. The only way to get rid of that fat is going to be through eating in a calorie deficit. Again, anything else that people try to sell you on or tell you or convince you, or supplements to take or foods to eat, It's all not true. The only way to lose fat from anywhere on your body is to eat in an overall calorie deficit. And again, this just means you're eating less calories than what your body burns. So that is the only way to lose any fat on your body. Now, the second thing that is not true, and probably the most important thing, there's no special exercises that are going to burn fat from a specific area on your body. So you doing tons of crunches is not going to get rid of your belly fat. You doing tons of tricep extensions is not going to get rid of your batwing arms. You doing a ton of like these pulldown things is not going to get rid of the back fat or bra fat or whatever people call that stuff nowadays. There are no special exercises in order to lose fat from a specific area on your body. So again, if people are trying to sell you Or they're trying to convince you on, do this 15-minute ab blaster and you'll get abs. No. Do this 15-minute arm workout and you'll get rid of your batwing arms. No. Do this, do that. And again, this could even be not even selling, just like random YouTube video workouts. And again, I'm, you know, nothing against YouTube video workouts, they're great for doing something, but like if it claims that, oh, this workout's gonna burn belly fat, or this workout's gonna burn Face fat. I've seen that recently. Burn face fat. It's not true, okay? Now, what is true and what you can do is although there are no special exercises to burn fat from a specific area on your body, what you can do and what you should do is you can build muscle in those areas. So if you are looking to lose arm fat, what you can do is build up your bicep and your tricep muscles to make your arms have more muscle. on them. If you're going— if you want to have a better looking back, you can do back exercises to build muscle in that area, which is going to once again make your body look more defined and give you that lean, toned aesthetic physique that you are probably going for. Now, same thing with thighs, same thing with glutes, any part on your body, you can build muscle in that area. And you should be building muscle in that area. Because when you combine these 2 things right here, calorie deficit, building muscle, When you combine those 2 things, when you build muscle, you'll have the muscle there, which is perfect. And now when you go into this calorie deficit, you will be able to then strip off the body fat from your body, from that area on your body, and then you will be able to lose body fat and have and see the muscle that you have built. Oftentimes people don't ever strength train, they don't ever build muscle, they just do tons of cardio, and they think it's going to get them to where they want to be in the, in the physique That they want to get to, but they often end up losing weight and never looking the way they want to look. It's actually called skinny fat. That's kind of the term for it. It's like you've lost weight, but you don't actually look defined. You don't look lean. You don't look toned, any of that stuff, because you haven't built any muscle. And so although there are no special exercises to burn fat in a specific area, if you want to have more defined thighs, you can absolutely build muscle in your thighs, and you should. be looking to build muscle in your thighs if you want that area to be more defined. I kind of right piggyback off this. So many people are like, oh well, I don't, I don't want to get bigger, and I don't want to, I don't want to have huge muscles, and like all this kind of stuff. So they don't want to lift weights. Trust me, it's very hard, very hard to get very big muscles. It is not that easy. You working out 3 to 4 times a week, unless you're on either performance-enhancing drugs or you're eating a ton of food for a long A long period of time, you're not going to get huge muscles. Muscles are what give you that lean, defined look. That's, that's what— if that's the look you're going for, if you want to tone, lean, define, whatever you want to call it, if you want that look, you need to build muscle. So I would advise you, although there are no exercises, you should be building muscle in those areas because that is what I— that is what is going to get you that look when you combine it with With a calorie deficit. And the third one for not true is gonna be pick and choose. And actually, you know what, right before we go into that, I'm gonna come right back over to this very quickly. When talking about building muscle in that area, let's say you are looking to build muscle and lose fat from your thighs or your glutes or your arms or whatever, just a really quick note on this. It becomes really important to make sure you have proper form when you're doing these movements, because if you wanna— Put tension and grow muscle on your thighs, you need to make sure your thigh muscles are doing the work. Or if you want to build muscle on your arms, you need to make sure your arm muscles are doing the work. And the way you do that is you have proper execution, and you have proper form and just building muscle in general. I've done a ton of videos on this channel about building muscle. I've also written articles on my website, ericrobertsfitness.com. So feel free to check those things out, but just make sure when you are doing the exercises to build muscle, just a really quick note, make sure you're having proper form. And if you don't know, find a way to make sure you know you have proper form, whether it's hiring a coach, hiring a trainer, looking on YouTube, whatever you have to do, make sure you have proper form because that is going to be what is actually going to build that muscle for you the most optimally is what I'll say. So it's really quick on that. Now going back to not true, pick and choose. You can't pick and choose where your body loses weight from. You can't. So although now you know you can build muscle in a certain area and the only way to lose fat is through being in a calorie deficit, you can't just go and say, oh, well, you know what? Now I'm going to make sure that I just do a ton of tricep exercises and I'm gonna eat in a calorie deficit and in, you know, 4 to 8 weeks I'm gonna lose all the arm fat. Unfortunately, that's not the case. You don't get to pick and choose where your body loses fat from. Your body picks and chooses when and where you lose body fat from. So you know what, just for a quick example, let's say you are looking to get rid of your back fat. For example, I'm going to put a picture here of one of my clients who she lost the back fat, right? This individual, obviously you can tell she lost fat from that area on her body, and this was a 3-month transformation. So she lost fat from that area on her body. But for you, you might not have this transformation in 3 months. This might take you 6 months for no other reason than maybe you might lose fat from your legs first, from your fat— from your fat— from your face first, from your glutes first, from your chest first, from other areas first, and then your body might say, all right, we're gonna lose back fat now. Unfortunately, You cannot control that. And I'm sorry, but you just can't. So when you go into this journey now, you know you should be being in a calorie deficit, which by the way, if you need to know how many calories to eat to lose weight, I'll put a video here above of a totally free calorie calculator. But you should be in a calorie deficit and you should be building muscle. Now, just 'cause you're doing those 2 things doesn't mean it's gonna happen right away. So even though you're working to build muscle on your back, or you wanna lose your back fat, that doesn't mean in a month or 2 months Your body's gonna say, oh, okay, sweet, I'm gonna now lose fat from that area. No, it picks and chooses when and where it wants to lose fat. And everybody's process is different. Some people lose fat from, again, their legs first. Some people lose fat from their back first. Some people lose fat from their chest first. Some people lose fat from their stomach first. Like, it just depends. And so don't feel discouraged if it's not happening right away for you, or if you're like, oh, well, what the heck, I'm doing these arm exercises And I'm losing a ton of fat from my legs and I can tell my waist is shrinking, but like, why is my arm fat not coming off yet? Just, it's— your body picks and chooses when and where it loses fat. You unfortunately cannot pick and choose that. I know like all this stuff is all the stuff you wanna hear and like I'm just telling you it's not possible, so I apologize, but I wanna give you the truth so you have proper and realistic expectations. Now, the third thing is gonna be, um, something that Most— some of you may be dealing with, and that is called loose skin. So if you have lost a significant amount of weight— 30, 40, 50, 60, 70, 80, 100 pounds— you may have some loose skin in certain areas, whether it's on your arms, whether it's on your back, whether it's on your stomach, whether it's on your legs. You may— because you've lost— because you've had such an amazing accomplishment and you've lost a significant amount of weight, you very well might have some loose skin on your body. And unfortunately, or fortunately, whichever way you look at it, and with that being true, you know, if you're trying so hard to get rid of this back fat right here but it's just loose skin, well, listen, at a point, like, there's just going to be loose skin there, and there's nothing wrong with that. And I want to make this very clear: things like loose skin, things like cellulite, things like stretch marks They're normal. I have stretch marks on my arm right here, if you can see them. I have stretch marks on my arm right here. I'm not going to do anything about it. It's just— it is what it is. It's normal loose skin. If you're somebody who's lost 80, 90, 100 pounds, that's an amazing accomplishment, an amazing achievement you should be incredibly proud of yourself for. But like, just know that there are— there might be certain areas in your body where you have some loose skin, and like, that's just normal. And you know what? It's up to you What you would like to do with it from that point. I'm not here to tell you what's right or what's wrong. I just wanna make sure, and again, I've had clients in the past who have done skin removal surgery and like, cool, whatever you wanna do, that's totally fine. But I just wanna make sure you, again, have proper expectations and realize, and proper expectations and proper, I don't know the other word. I want you to realize, I guess. I want you to realize that that might be normal. So if you are just going, going, going, going, going calorie deficit, calorie deficit, building muscle, building muscle, doing all these things. Will it help that loose skin? For sure, because the more muscle mass you have, the better it's going to help your loose skin. But at certain points in time, in like just certain areas of your body, you just might have loose skin in that area, and that's okay. I really want you to understand that. Like, people think it's like abnormal or it's a bad thing. It's, it's actually a sign that you had an amazing, amazing achievement, an amazing accomplishment you should be incredibly proud of, because there wouldn't be loose skin there unless you lost 50, 60, 70, 80, 90, 100 pounds. And you losing that 100 pounds is so much better for your health, so much better for your self-confidence, so much better for all health markers, blood markers, you know, every cholesterol, every single thing. It's so much better than like, oh, I have this loose skin here. Like, who, who cares? Your life is in a so much better place because you've lost 100 pounds. If some loose skin comes from that, you know, it kind of just is what it is. And like, there's no amount of Tricep extensions, overhead tricep extensions that are going to get rid of that loose skin. Again, if you would like to have skin removal surgery, that is up to you. There's, by the way, again, nothing wrong with that at all. It's an individual preference, but I just wanna make sure you know so you're not beating yourself up or like, oh my God, I'm doing everything right, but why is this not going away? Well, you just might have some loose skin there, and that's normal and that's okay. All right, so guys, that is the 3 true things, 3 not true things when it comes to how to lose fat from a specific area. Remember, You can't spot reduce. This whole thing I hope you learned. You cannot spot reduce fat. Your body picks and chooses when and where it loses body fat. You can't pick to lose back fat first, or you can't pick to lose thigh fat first, or you can't pick that. Your body's gonna pick that for you. There's no special exercise. I'm flicking you off, sorry. There's no special exercise, there's no special diet, there's no special anything. You just have to make sure you're eating in a calorie deficit, following a strength training program to build muscle, and if there is some loose skin, Again, up to you to decide what you would like to do with it, but just know it's normal. In the same way I have stretch marks and that's normal, I have stretch marks on my chest and people have cellulite and it's all normal. So, you know, take it for what it's worth. Hope this video helped you and we will chat soon, okay?