Targeting fat burn

Can you control where you lose weight?

(Q) I'm a 57-year-old male and throughout my life I've maintained above average fitness. Over recent years however, I've found it increasingly difficult to maintain a flat stomach. I go to the gym three days a week and I train three days a week for competitions such as canoe racing.

Aerobically my endurance is fine, but how do I reduce the excess weight around my midsection? The 4 minute fat burning program sounds great but does it specifically target this area?

(A) This question comes down to the principle of spot reduction. You can't control where you lose body fat. You can row and it might come off your chest; you can run and it may come off your back; you can swim, and it comes off your backside. Your body has a specific hierarchy of where it wants to lose fat from and no matter what you do, fat loss occurs from where the body chooses.

This may seem disappointing but we can turn it into a positive. It means that you can do a varied and interesting program and you will eventually lose fat from all over.

Here are some important points for all-over fat loss:

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1. Check your diet

If you want to lose weight you need to eat right. Do this by eating healthy regular meals throughout the day, avoiding processed carbs and sugars and of course, alcohol. If you don't do these things it's nigh on impossible to get into to an energy deficit which leads to weight loss. Especially when we're talking about stubborn abdominal fat.

2. Whole-body movements are the only way to train in the gym

Machine weights target specific muscles, which is too narrow a focus for effective weight loss training. Using barbells and dumbbells and doing movements that force you to lunge, squat, pull, push and press are all ideal.

3. Increase or maintain muscle mass

Muscle means more fat loss. So muscle mass needs to be a priority in order to lose fat and then keep it off. That means at least twice a week lifting weights, and generally the heavier the better for between 8-12 repetitions.

4. Variety

If you train the same way week in and week out, you can expect your body to stay the same. Look for ways you can mix up your workouts, stress your body in new and interesting ways and you'll reap the rewards.

So, in summary your training volume is excellent. You just need to tweak your training and diet, and see where you can make improvements. Losing body fat in your fifties will be harder for you than it was in previous decades but a new approach will definitely help you to flatten your stomach.

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