Is Spot Reducing a Myth?
We have all heard the claims that you can target one particular area of the body to lose fat and tone up. Just do a hundred crunches a day to get six pack abs, or do fifty left lifts to get a great butt. This practice, often referred to as “spot reducing”, is pushed at us through infomercials, diet programs, and publications all promising precise results with little effort. So, does it really work, or is spot reducing a myth?
Unfortunately, spot reducing is a myth and does not do what it promises. The myth gives the impression that by performing one particular type of exercise (crunches, leg lifts, squats, etc.), it will target one specific area of the body and will cause you to lose fat in that area alone. The truth is that it is simply not possible to burn fat in only one area of the body. Fat loss occurs on a broad-spectrum basis throughout the entire body, and it is not only influenced by exercise. Other factors such as age, hormone levels, genes, overall activity level, and diet greatly impact one’s ability to lose fat.
The theory of spot reducing was tested and proven false in the mid-1980s when the University of Massachusetts conducted an independent research study based upon these principles. The study put thirteen men through a rigorous workout routine that focused on the abdominal muscles only for a period of twenty-seven days. During the test, each man performed a total of five thousand sit-ups. Fat biopsies were taken from each man’s abdomen, back, and a buttock region before, during, and after the test was completed. The results found that fat levels decreased equally in all three areas tested, not just the abdominal area.
The only way to really lose fat, even in specific target areas, is to burn more calories than you consume through proper diet and exercise. Each individual processes food and burns fat in his or her own particular way. Most people find that the place they tend to store the most excess fat (often called “trouble spots”) is the last place they lose it. Women typically struggle with fat deposits on their hips, thighs, and lower abdominal areas. Men tend to store their fat in their waists and bellies.
Rather than spend your time focusing on only one area, or buying special exercise equipment to “target those trouble spots” try a whole body cardio exercise program on a regular basis. Add some strength training to your workout one to three times per week, and always eat a well-balanced, nutritious diet. You will find your entire body becomes leaner, more toned, and overall healthier.
Check out these reviews & popular articles below:
