When it comes to burning fat, Sam Wood relies on this old school method


If you think you can ‘spot reduce’ any stubborn pockets of fat, celebrity trainer Sam Wood has some sage words of advice… 

Sam Wood wants to dispel one of the biggest exercise myths out there… you can’t do anything to spot reduce your belly fat. Or any other area on your body that may hold fat for that matter. Sorry.

However… you can reduce overall body fat percentage with the right approach to diet and exercise. And when it comes to exercise, you’re going to need to add in some HIIT sessions to your weekly routine (but don’t go overboard… because that can actually hinder your fat-loss efforts as Kathleen Alleaume explains here).

Sam Wood knows all too well how many Australians want get rid of belly fat thanks, to his huge online community of 28 by Sam Wood members – and never more so than during Australia’s many lockdowns. But he’s quick to remind his clients that there’s no quick-fix for this common wish. “You can’t spot reduce (burn fat off a particular part of your body by choice), your body will burn where it wants to. “

But there is one exercise he relies on to provide the best ‘bang for buck’ in terms of getting that burn. And that is running.

He says of running that “it’s very high on the calories-burned-per-minute because it’s a full-body exercise, and it’s high-impact. Typically, you’ll burn more calories running than cycling – as that’s lower body. Likewise with swimming, as that’s full-body but not high-impact. Running has a huge bang for your buck. It’s right up there with boxing when it comes to calorie burning workouts… Running is a very efficient way to burn fat, overall.”

Fitness coach Todd Liubinskas agrees with Wood, listing it as one of the best ways to get your metabolism fired up, and keep it revving all day. And if you really want to crank it up a notch, Wood suggests adding some variety to your running routine to ensure you don’t fall into a rut. Things like hills, interval sprints, stairs and even just tracking your runs will help to give that extra calorie burn, which in turn will help your bodies ability to burn fat overall. Head here to read his tips in full.

But the greatest benefit of running of all isn’t actually physical, according to Sam.

“It’s obviously a brilliant cardio workout, but I actually think the biggest benefit is the mental workout. It’s a great way to unwind. I love running when I travel, it’s awesome to see a new place. The best part is I don’t need anything. All you need to do is just put your runners on and go.”

Sam Wood is an accredited personal trainer and founder of 28 by Sam Wood and Gecko Kids. He is also an ambassador for Blackmores Running Festival.

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