Written on Monday, September 22nd, 2008 by Miroslav Nikolov

Spot reduction - weight loss training

This is the second part of spot reduction series. In this article I offer you weight loss training to achieve spot reduction, how to do your training and keep your results.

If you increase blood circulation in areas with more fats constantly – abs muscles for example – you will be able to reduce subdermal fat. This won’t reduce percent of body fat, but it will reduce it around your waist. Better blood circulation will prevent more fatty acids to join fatty cells.

If you increase blood circulation in areas with more fats for a long time you are going to decrease fat restoration and lose weight. Much people train muscle group where they want to reduce fats very intensive for a long time 3-5times per week even every day. This is powerful method of increasing blood circulation in body areas, but it is appropriate for short period – this is the reason why so many people can not provoke spot reduction.

Instead of training muscle group for which you want to lose fats for 1 – 2 hours, try to train this group 3 times a day for about 10 min. By doing this you are saving time and your work is more effective. Fitness competitors know that and train abs several times per day.

During diet much people store fats in areas where is difficult to burn them. This is because of bad reesterification of the fatty acids. When you are on diet your body frees more fatty acids than it can oxidize and this excess is going back to fatty cells. It is logical these fats to go back where they were, but they go where blood circulation is not so good. Thereby weakest body parts became thinner and fats are stored in your most problem areas.

Train often, even every day. Leave the rest of it to the time. Our goal is increasing blood circulation and spot reduction not muscle gain.
Men who want to burn fats around the waist have to train 3 times per day for 10 min – morning after wake up, before afternoon and before sleep time. You can add two more trainings – before training (warm up) and after training (muscles rest).

Women situation is more complicated, because they have more fats and because they have to gain some muscles especially on the butt – to look tighter.
Women have to train lower body half three times a day, also train more often lower half when you have normal trainings like this:

First to increase blood circulation and Second to gain muscles there.

Spot reduction system works best and more effective with low calorie diet and special fatburner supplements – yohimbine and caffeine. Do not rest between sets inside giant sets – only between giant sets.

Abs exercising at home:
Set type	Exercise	Sets and repeats
Giant sets	Normal crunch	3×20-25
	Horizontal Leg crunch	3×20-25
	Cycle crunch	3×20
Giant sets	Machine crunch	3×50
	Vertical leg crunch	3×20-25
	Normal crunch	3×20-25

Butt training at home
Set type	Exercise	Sets and repeats
Giant sets:	Squats without weight	2×50
	Horizontal butt lifting	2×50
	Leg curls	2×30

Legs and butt training at Gym
Set type	Exercise	Sets and repeats
Normal sets	Machine exercise for butt	5×20
	Leg press (full amplitude)	4×30
	Squat exercise	3×20
	Squats without weight	2×100

Legs and butt blood circulation training at Gym
Set type	Exercise	Sets and repeats
Giant sets:	Machine exercise for butt	3×30
	Easy squats	3×30
	Leg press	3×50