Where you have a tendency to store fat reveals an imbalance in the body. If you tend to gain weight in your belly it is indicative of too much cortisol; the stress hormone. To offset this, aim to get more sleep and de-stress with relaxing baths and meditation. Exercise wise, do slow squats; place hands out in front of you, squat down to a count of one, then come up to a count of five. The lifting, or concentric phase, will produce lactic acid to offset the cortisol.
If you tend to gain fat in your love handles, it means your body is not effectively managing insulin. Start with diet; eat less high glycemic carbs (junkfood) and more quality proteins. The easiest way to reset your body’s ability to manage insulin is to reduce your carb intake drastically for a time. You will notice a difference in as little as two weeks. The best exercise for this is to do back lunges, while simultaneous doing dumbbell curls with 5 – 10 lb hand weights. This will work many muscle groups at the same time, helping your body to produce IGFs (Insulin-Like Growth Factors) to offset the insulin imbalance.
Carrying too much fat in the hips and thighs? This is due to too much estrogen. Avoid processed soy foods and beer (both have phytoestrogens). Leafy and cruciferous vegetables will help your liver to metabolize estrogen; aim for 1 cup of broccoli, brussel sprouts, cauliflower or leafy greens per day and do not overcook them! Avocados, nuts, olives and seeds should be added to your diet as they help to block estrogen. Also, consider supplementing with Calcium D-Glucarate (500 mg per day) which carries excess steroid hormones, such as estrogen, from the body.
The best exercise to offset estrogen is density training. Rather than the usual straight set method, where your goal is to lift more weight or complete more reps, in density training you will aim to increase the amount of reps, but within the same time period. For example, test yourself to see how long it takes you to accomplish 5 push-ups. Then, in that same time period push yourself to do even more. You may only accomplish one more push-up the first go around, but overtime you will improve.