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Moderately EasyThings Youll NeedIntroductionShapely muscles are hidden under your excess body fat.Stockbyte/Stockbyte/Getty ImagesWhether you take in saddlebags, love handles, bra bulge, a double chin, or bat wings, reducing excess fat requires a full-body approach. Spot reducing fat by tops(predicate) 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 whole 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 take in habits to reduce your caloric intake. Understand that it takes a deficit of 500 calories a day to doze off 1 pound in a week. Part of this can come from dietary changes. For instance, eat fruit to satisfy 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 needs 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 bread consume reduced-fat dairy products, such as low-fat milk eat lusty 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, swinging manner of 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 Trimming Off the lucubrate https//www.acefitness.org/acefit/healthy_living_fit_f acts_content.aspx?itemid=2672 Centers for Disease Control and Prevention red-blooded Eating 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 time interval Training http//www.acefitness.org/fitness-fact-article/3317/high-intensity-interval-training/User Bio