Tuesday, 11 August 2015

Spot Reduction Myth

Have you ever wondered if doing an exercise that targets a certain body part or muscle group will help you lose fat from that specific area?  If so, then you have wondered about the concept of spot reduction. Spot reduction refers to the idea that you can “reduce” the fat from one specific "spot" on your body just by doing exercises that target that body part. 

Despite the many silly things people do in their workouts, the tons of terrible diet and fitness information in existence, and the blatant lies being told to you by companies selling various types of fitness equipment and ab exercise machines, spot reduction is nothing but a completely impossible myth and a stupid one at that. There is no such thing as spot reduction. I repeat there's no such thing as spot reduction. Fat is lost throughout the body in a pattern dependent upon genetics, sex hormones and age. Overall, body fat must be reduced to lose fat in any particular area. Although fat is lost or gained throughout the body, it seems the last area to become lean or the first area to get fat is the midsection (in men and some women) and hips and thighs (in women and few men). Sit-ups, crunches, hip raises, leg raises, hip adduction, hip abduction etc will only exercise the muscles under the fat. 

Incidentally, fat is also stored under the abdominal muscles and around the intestines and other organs. This can contribute to what we know as the "potbelly" pushing the abdominal muscles and the overlying fat outward. This "apple shape" fat distribution has greater health consequences than the lower body "pear shape" fat.

So then how do you lose that fat from the specific spot you want to lose it from? Simple. You create a caloric deficit through either a proper diet, exercise, or a combination of both. The only thing you need to do for fat loss to take place is consume less calories than you burn. This creates a deficit of calories, and that causes your body to burn your own stored body fat for energy instead.  Please keep in mind that this is the only thing that will ever allow you to lose fat from the entire body as a whole, and this is the only way the human body is actually capable of losing fat.

So then how do you lose that fat from the specific spot you want to lose it from? Simple, you will need to create a caloric deficit through either a proper diet, exercise, or a combination of both. The only thing you need to do for fat loss to take place is consume less calories than you burn. This creates a deficit of calories, and that causes your body to burn your own stored body fat for energy instead. This is the only thing that will ever allow you to lose fat from the entire body as a whole, and this is the only way the human body is actually capable of losing fat. I know this is not what many of you were hoping to hear, but it’s the truth ---- plain and simple. The truth might hurt, but it also saves you time, effort and money.


Sherldine Tomlinson.