You Can't Spot Reduce

The following post is a question answered by Frank Dolan from the Nike Training Network on the Nike Training Club App.

Question: What exercises do I really need to do if I wanna get rid of my excess fat (mid-section,back) and lift/tone butt/chest?

Answer: One thing to understand when it comes to body fat loss is that you cannot spot reduce (at least not to a degree that you would be satisfied with from your efforts).  It makes the most sense to train your entire body to increase lean body mass which will in turn help you lose fat system-wide.  You will most likely lose the trouble spots last but you will do it more efficiently with a total body program.  We like to use programs that are athlete inspired like in the Nike Training Club App.  Most athletes have toned bodies in the areas you have mentioned so I think you will be happy with the result.

See NTC App: https://apps.apple.com/us/app/nike-training-club/id301521403