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Moderately EasyThings Youll consumeIntroduction fully fashioned muscles are hidden nether your lavishness body fat.Stockbyte/Stockbyte/Getty ImagesWhether you have saddlebags, lie with handles, bra bulge, a double chin, or bat wings, reducing excess fat requires a full-body approach. Spot reducing fat by highly exercising your problem area doesnt work. (See References 1, p. 15) Youll wholly strengthen the muscle under the fat, but wont reduce the fat above the muscle. To accomplish this, integrate a rosy-cheeked nutrition, cardio and strength training. This combo can accrue the caloric deficit thats needed to reduce your weight. When your body fat reduces, your muscle tone willing show, and youll have a well-defined physique.Step 1Change your nourishment and eating habits to reduce your caloric intake. Understand that it takes a deficit of calciferol calories a day to lose 1 pound in a week. Part of this can come from dietary changes. For instance, eat fruit to carry throu gh a sweet tooth instead of eating high-calorie desserts every day, eat only one dessert a week reduce your portions by 10 to 15 percent and limit sugar, salt, alcohol, and saturated and trans fats. (See References 2 and 3)Step 2Eat foods from all the food groups to make sure your body gets the nutrients it demand to function while youre losing weight. Include a variety of fruits and vegetables in your diet get whole grains from foods like brown rice and whole-wheat scratch consume reduced-fat dairy products, such as low-fat milk eat healthy protein from fish, poultry, nuts, and beans. (See References 4)Step 3Perform 150 to 300 minutes of buffer cardio each week to burn calories. (See References 5) Consider playing tennis, going jogging, blacken walking poles back and forth during a bri... ...muscle&hl=en&sa=X&ei=W1zZUunhFsT8oAS1hoLYAw&ved=0CFwQ6AEwBAv=onepage&q=spot%20reduce%20fat%20above%20muscle&f=false American Council on Exercise clipping Off the Fat https//www.acefitn ess.org/acefit/healthy_living_fit_facts_content.aspx?itemid=2672 Centers for illness Control and Prevention salubrious feeding for a Healthy Weight http//www.cdc.gov/healthyweight/healthy_eating/ Harvard School of Public Health Healthy Eating Plate and Healthy Eating Pyramid http//www.hsph.harvard.edu/nutritionsource/what-should-you-eat/pyramid/ Centers for Disease Control and Prevention How Much Physical Activity Do Adults Need? http//www.cdc.gov/physicalactivity/everyone/guidelines/adults.html American Council on Exercise High-Intensity Interval Training http//www.acefitness.org/fitness-fact-article/3317/high-intensity-interval-training/User Bio