Spot Reduction Doesn’t Work
It’s inevitable. Every week 1 out of every 3 new clients will inquire about the best machine or exercise to use to lose the fat around their stomach or their love handles.
It’s taken sometime, but I’ve finally found the best response which is “you already have a 6 pack, you just need to burn the fat around it.”
The truth of the matter is that our abdominal muscles are already formed and no matter how many sit-ups or crunches you do it’s not going to show any faster.
Spot reduction is the “technical” term for trying to burn fat from a specific area such as the belly, hips etc. and I’m sorry to say it is impossible to do!
There is no specific exercise or diet plan in existence that can burn fat from one area. So that ab belt that shakes, or the one you connect electrodes to the abdominal muscles to stimulate them won’t burn away the fat. Doing a bunch of leg lifts, or crunches will strengthen the muscle, but the fat will remain.
When we overeat the excess calories become fat and fat is stored in virtually every part of our bodies. When you work out your body begins to look for energy sources (fat stores and glucose), but it doesn’t care where it comes from. Because the fatty acids our body uses has to travel through the circulatory system it’s just as efficient for our body to use fat from one area as it is from another.
How close the fat cells are to the muscle being worked (in this case abdomen) doesn’t matter from an energy standpoint.
If you want to burn fat, it comes down to 4 things:
- Proper nutrition. If you eat more fruits, vegetables and meats while creating a calorie deficit, your body will increase its metabolic rate.
- Cardiovascular exercise. Specifically high intensity interval training (HIIT) will help you increase your calorie burn while you do it.
- Strength training. When you develop lean muscle your body burns more calories throughout the day. It takes more calories (energy) to sustain muscle then it does fat.
Hope that helps clear up the myth. If you have fat to lose and don’t want to keep spinning your wheels looking for the quick fix solution then e-mail me at firstname.lastname@example.org