Hey Team! In our many years of training, we are commonly asked by clients if it's possible to just lose body fat in one area while maintaining the rest of the body as is. This idea is called spot reduction and like many popular ideas in health and fitness, there's a lot of misinformation surrounding the idea. Here we are, once and for all, answering that question for you.
What is Spot Reduction?
Spot reduction is the idea that doing exercises targeted solely on one problem area will promote body fat to burn off in just that one area. Upon extensive research, no one source specifically says where the idea started and why it became so popular, but overall, from what we've found, we believe the idea comes from people misinterpreting "feel the burn."
Read more: Why Spot Reduction Does Not Work
Does Spot Reduction Actually Work?
The answer is no. Spot reduction exercises rely on exhausting the muscles in one specific area, giving that burning sensation exercise is known for. Since they are doing a workout to burn the fat off, they naturally link the burn they feel as the fat that is burning off when really, it's the lactic acid build up in the muscles that gives that "burning" feeling. Fat storage does not discriminate. Our bodies are made to store fat throughout the body and overall fitness is what burns fat off the body as a whole, not just in certain areas. Since we are all unique and have individual traits, genetics and age also play a factor into how much fat is stored in certain areas of our bodies and training programs are not "one size fits all." Workouts that promote fat loss in one area not only do not work but they can cause overtraining of small muscles which can lead to injury and aesthetic imbalances.
Read more: Spot Reduction: Why It Doesn't Work
What Should I do Instead to See Results?
It is only when you work out the body as a whole that you will see excess body fat burn. Working the larger muscles is what spikes up your metabolism to continue burning fat even at rest so doing a bunch of crunches scientifically speaking, will make you stronger in your core but will not get you there. Making sure you create a caloric-deficit (burning more calories than you take in with meals) and completing workouts that specifically reach your target heart rate safely are the way you get there. Give yourself time and allow yourself to be patient with results. When you place your efforts on sensible and comprehensive fitness training, not only will you see greater improvements in your fitness, muscles and physique, you are more likely to improve hormone levels (which can help increase metabolism and reduced stress), structural changes (such as increased bone density), energy levels and overall health and wellness.
How do I know what my target heart rate is and how do I know what nutrition and exercise program is the right one for my unique needs and fitness level?
By booking your complimentary consultation with us! Consultations are used to answer questions about your personal health and wellness issues so if you're new to fitness or if you've been at a certain program for a while and you want to find out how to make it as successful as it can be, please click on the link here and type in promo code $0MEALPLANRXDF to get started!
Happy Lifting and as always remember, You Can and You Will!
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