Spot Reduction Myth

Many gym goers try to target exercises on specific areas to lose fat from said area, however, this is not how the body works. This is known as the “Spot Reduction Myth”. Training arms will not burn arm fat. Training the Abdominals will not burn abdominal fat.

-

“There was no significant effect of abdominal exercises on body weight, body fat percentage, android fat percentage, android fat, abdominal circumference, abdominal skinfold and suprailiac skinfold measurements.” Vispute et al 2011

-

This study         shows us that targeting a specific area with activity does not induce the body to metabolise fat in that area specifically. Total calorie intake and expenditure to implement a calorie deficit should be the primary goals with regards to weight loss and the body will lose the fat from where & in what order it is predisposed to do so.

-

Muscles do not use fat as their primary energy source and will not tap into localised fat stores and burn them specifically. A holistic approach implementing quality nutrition, resistance training for the body as a whole and cardio will yield the best results in losing fat, improving body composition as well as overall health.

-

Reference: Vispute, S.S., Smith, J.D.,LeCheminant, J.D., & Hurley, K.S. (2011). The Effect of abdominal exercise on abdominal fat. The Journl of Strength & Conditioning Research, 25(9), 2559-2564.