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Moderately EasyThings Youll NeedIntroductionShapely muscles are hidden under your excess physical structure fat.Stockbyte/Stockbyte/Getty ImagesWhether you confirm saddlebags, love handles, bra bulge, a double chin, or bat wings, reducing excess fat requires a full-body approach. Spot reducing fat by super exercising your problem area doesnt work. (See References 1, p. 15) Youll only strengthen the muscle under the fat, but wont reduce the fat above the muscle. To accomplish this, integrate a healthy diet, 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 will show, and youll have a well-defined physique.Step 1Change your diet and swallow uping habits to reduce your caloric intake. Understand that it takes a deficit of 500 calories a mean solar day to lose 1 pound in a week. Part of this can come from dietary changes. For instance, eat fruit to satisfy a sweet tooth alternativel y 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 saturate 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 needs to function while youre losing weight. Include a variety show of fruits and vegetables in your diet get whole grains from foods like brown rice and whole-wheat bread 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 moderate cardio each week to burn calories. (See References 5) Consider playing tennis, going jogging, sear 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 ferment Trimming mutilate the Fat https//www.acefitness.org/acefit/heal thy_living_fit_facts_content.aspx?itemid=2672 Centers for Disease Control and Prevention Healthy Eating for a Healthy Weight http//www.cdc.gov/healthyweight/healthy_eating/ Harvard School of Public Health Healthy Eating weighing machine 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