I thought the myth of spot reduction had been pretty well busted by now, but i still get asked all the time if there are any special diet or exercise tricks that will target specific pockets of body fat. There will always be one socalled expert claiming that there is a way to shift x pounds from your waist, while someone might tell you a similar piece of advice about another area of your body. The truth behind fat spot reduction kindle edition by margareth, lisa. The amount of misinformation on the market has spiraled out of control. It is plausible that the high repetition myth was originated and later propagated by bodybuilders that used calorie restrictive diets to shed fat before a contest. The fact remains that no matter what you do, your body will not let you lose fat in any specific area in particular.
In this article i want to address the training aspect of spot reduction and not cover the nutritional or hormonal aspects. Previously, many studies have been held to find out if spot reduction is really a thing or not and it was found out that people who were trying to reduce belly fat by. You cant whittle fat off your middle with countless situps. Spot reduction myth can you lose fat from a specific area.
Muscle growth in a region does not reduce fat in that region. Can i target fat loss, is spot reduction a real thing. Weight loss occurs as a result of a caloric deficit expending more energy than you take in. Apr 16, 2014 catonsville, md spot reduction myth or fact. The concept of spot reducing is based on the flawed notion that it is possible to burn off fat from a specific part of the body by selectively exercising that area. The truth is, ab exercises will not get rid of your belly fat. Another reason is that many of the exercises commonly associated with spot reduction do not actually burn many calories and if you are not burning enough calories, you are not going to lose much fat from anywhere in your body. Why is the concept of spot reduction considered a myth. Download it once and read it on your kindle device, pc, phones or tablets. Myths we thought were just that are actually explained scientifically and they. There are now machines and gadgets that target the inner thigh, the outer thigh, the lower abs, the upper abs, etc. Spot reduction outside of surgery is a technically true phenomena but is practically futile due to a small magnitude not much fat is lost and the body probably just balances out its own fat stores after a while.
Spot reduction and fat loss the truth about a fitness myth. Splashy magazine spreads will continue to peddle quickfix ways to spotreduce your thighs, hips, butt. The body does not even utilize fat for energy during a workout, it uses pre. In this video i go over some studies and also my personal thoughts and experiences with the matter. Oct 25, 2011 but with a few tweaks to your exercise regimen, you actually can spot reduce thats reduce, not eliminate. You maybe doing abdominal crunches all day long in the hope of losing belly fat quickly, but maybe astonished to find that you have lost only a. The idea here is that you can remove or reduce subcutaneous body fat by performing exercises that focus on that specific area of the body. Sep 10, 20 spot reduction is the idea you can lose body fat from one part of the body instead of another. Lipodissolve is a technique for reducing subcutaneous and reserve fat. Debunking the myth of selective reduction it is important to understand that spot reducing is not possible. By lifting more weight, females dont have the testosterone to support serious muscle mass growth. Nonsurgical spot reduction is a myth a fat housewifes fantasy. Nov 29, 20 john and glenn discuss spot reduction in terms of weight loss. For years the word has been out that spot reduction doesnt work, yet popular workouts and recommendations.
Spot reduction is a myth in the fitness world, to target areas to lose body fat and trim stubborn areas. However, the evidence for spot reduction is sorely lacking. Please understand that there is no natural means of spot reduction of fat in any part of the body. Just so you know, im in the process of writing a book yay. Jan 20, 2016 spot reduction is a myth in the fitness world, to target areas to lose body fat and trim stubborn areas. Proper nutrition will allow you to get lean if spot reduction is a myth read more. People also commonly think the average female doesnt need to lift heavy weight, but then you see them trying. All four women agree that the notion that the gspot orgasm is a myth is ridiculous. Because of their weakened state from dieting, they were unable to use their usual heavier weights. Spot reduction myth stop trying to spot reduce now. We got a lot of comments from people talking about spot reduction and how its not possible to lose fat from the arms only. Those that are already on the leaner side and already ripped, can actually benefit from something along the lines of spot reduction. Doing exercises for specific spots like the abdomen or thighs.
Its important for personal trainers to keep this myth alive also. In conclusion, spot reduction may not be a myth after all. In example, a person who has an inordinate amount of fat stored on their sides above the hips love handles may use a sidebend or an abdominal sideto. Spot reductionmeaning you can shrink a certain area of your body by doing lots of targeted movesis a longheld myth, but training a particular area doesnt mean you burn fat around that body part. Not only does the fat not go away, this method never seems to go away either. After all, it seems perfectly reasonable to assume that the fat you burn while exercising comes from the area around the muscles you are using. You maybe doing abdominal crunches all day long in the hope of losing belly fat quickly, but maybe astonished to find that you have lost only a few inches after weeks of hard work.
Perhaps the oldest, most commonly held myth in bodybuilding is that of spot reduction. Spot reduction the targeted fat burn the spot reduction myth is the myth that you can lose fat specifically in one area, through the focusing of exercise on that area, and is one thats caused both exercising disappointments and the success of the sham exercise machines that frequent daytime tv. Imagine you have a big barrel of oil in the trunk of your car. I want to target my abs bingo wings inner thighs this bit which exercises are best. The general agreement from researchers is that spot reduction is a myth. And you wont get lean without dedication to proper nutrition. Im talking about wanting to maybe lose a little bit around the stomach, maybe make the arms a little leaner, take some off the hips or butt. Author of the new york times bestseller beyond training book. Spot reduction is a myth believed by people who dont know any better and a lie used to sell useless products and machine to those very people.
The sweep of the evidence is that you cannot reduce the fat in one area merely by exercising muscles in that area 1, 2, 4, 5, 6. Someone claims their magic elixir can spot reduce body fat, and i explain the realities of spot. Now, eating 10,000 calories a day and performing intense strength training workouts will bulk a female up, but that should be avoidable. Although professionals know spot reduction is a myth, many people still believe that it is possible to choose where. The gspot is not external, so it takes a little more finesse in locating it. In fact, she would sit on the sofa at the gym and read a book while her. If a gym client has a problem collecting more fat around the abdominal area or generally a woman collecting more fat around the lower body they always request the trainers to. It is important to understand that spot reducing is not possible.
Apr 02, 2020 one thing i want to address is spot reduction. When looking at the specific methods that many people often use spot reduction for, the abs take the cake. Spot reduction refers to the claim that fat in a certain area of the body can be targeted for. Apr 03, 2011 targeted fat loss, also known as spot reduction, is a popular idea partly because it appeals to our intuition. What do we want to do if we want to lose fat from a certain area of the body. This would naturally include the belly and hips, among other things.
Posted by heathermaherblog on august 2, 2017 november 9, 2017. Although professionals know spot reduction is a myth, many people still believe that it is possible to choose where fat can be lost on ones body because of the continual misleading information fitness settings and the internet are providing. The spot reduction myth is an exercise facade that people still believe so learn why you should stop trying to spot reduce and follow an effective program. Its simply impossible for a person to influence where their body draws the fat that is metabolized into energy. In 20, a novel study design was used to test the possibility of spot reduction. The truth about fat loss and the myth of spot reduction. Therapeutic agents are introduced into the region below the skin either with very fine needles. The spot reduction myth weight loss with body buzz. Latest articles weight loss stories faith lost 127 pounds and 4 total inches. Sep 02, 2014 myth about spot reduction one of the common questions as a fitness trainer i have encountered is if spot reduction reducing fat from a particular area is possible or not. Just look at any fitness or health magazine and youll see it right on the cover. But in reality, there is no such thing as spot reduction.
Why spot reduction is a myth when it comes to weight loss a toned look requires not only low body fat, but also a genetic predisposition to having a fairly equal. However, this is not necessarily evidence of spot reduction, because it doesnt mean you lost more fat in the abdominal region than in the rest of the body. The truth was she did not do any workouts during the entire 12 weeks of the challenge. There is only one way to carve that trimmed waist, and slim. Myths about spot reduction discover good nutrition. Ben cohen, an accomplished collegiate strength coach and founder of ben cohens athletic advising offers the truth about several fitness myths, and what you need to know to ensure your workouts are safe and effective 1. Spot reduction is the idea you can lose body fat from one part of the body instead of another. Use features like bookmarks, note taking and highlighting while reading the myth of fat. Fat reduction occurs throughout the body, not in specific areas. The concept of spot reduction follows the false belief that training a specific muscle will result in fat loss in that area of the body.
Sorry fatties, but ya gotta get fit before you can reap the benefits of low body fat and fast metabolism not to mention optimal internal function, which is a necessity to incorporate the trick of spot. Watch this video to hear my response and the truth about spot fat reduction. Aug 27, 2015 we got a lot of comments from people talking about spot reduction and how its not possible to lose fat from the arms only. Plus, the fact that the author is not only a researcher and doctor, but has also a. Youll only set yourself up for disappointment if you believe in the myth of spot reduction. For those of you who are not familiar, spot reduction means the attempt to remove subcutaneous body fat stores from specific areas of the body by performing exercises that target those areas. In the case of dropping bodyfat it is not possible to spot reduce an area. Dec 17, 2015 spot toning is possible but heres how it really works. You will not have visible abs or quad striations unless you are lean. Tangling yourself from the spot reduction myth can be tricky because it is perpetuated in a number of ways. Learn the truth about a common myth called spot reduction and find out what you can do to follow a solid fitness plan and succeed with your fat loss goals. This concept centres around the idea of trying to lose fat from a particular body part by doing a specific exercise, for example situps to lose your tummy fat. Most women tend to shy away from compound exercises using heavy weights as well, so this only increases the tendency to utilize the spot reduction myth.
Mention targeted fat loss or spot reduction to pretty much anybody who works in the fitness industry and theyll most likely do one of two things laugh or shoot you a look that would turn medusa herself to stone. In order to explain why this is considered a myth i will first explain what it is, then why people believed it, and finally how we know that it isnt true. What i mean by that is you cannot ask for the fat to come off your thighs but. Sorry fatties, but ya gotta get fit before you can reap the benefits of low body fat and fast metabolism not to mention optimal internal function, which is a. Myth about spot reduction one of the common questions as a fitness trainer i have encountered is if spot reduction reducing fat from a particular area is possible or not. Greggor88, please cite your source that claims that the scientific community overwhelmingly agrees that spot reduction is a myth. This time the study participants did high repetition leg presses with one leg without. Spot fat reduction lipodissolve md wellness dr michael. Let me explain why thats not exactly possible and what is possible. Before you learn how to spot reduce, you should know how fat burning actually works.
One thing to add, not only is spot fat reduction a myth, but also that fat is stored unevenly in your body, and can vary from person to person. Spot toning is possible but heres how it really works. They are trying and succeeding in having you believe that you need to work the muscles in the same spot as where the fat is, then the fat in that particular area will be burned off. Assuming a deficit exists, fat will be burned all over the body not just in the specific local area where the exercise was done to help create the deficit. No matter how many targeted strength and muscle building exercises you do, that muscle tissue will not be visible unless you are lean. In example, a person who has an inordinate amount of fat stored on their sides above the hips love handles may use a sidebend or an abdominal sidetoside twisting exercise in the attempt to torch. Trying to lose your gut by just doing situps is futile.
I have your strong curves book and just preordered your new one. For example, some store fat in larger amounts around their abdomen, which is more common in men, while others store it in their hips and others store a larger percentage in their thighs. Unfortunately, it is not possible to target one area of your body and burn fat away. He says elsewhere in that book that he believes the tanning could. For the millionth time, spot reduction is a myth bret. Use features like bookmarks, note taking and highlighting while reading the myth of fat spot reduction. I think that the myth is based on lack of focus on womens pleasure and knowledge of womens bodies, yelverton says. Spot reduction, or attempting to isolate fat loss of a specific area. John and glenn discuss spot reduction in terms of weight loss. Subcutaneous fat loss is general and not associated with. The fat stored in your body consists of triglycerides that are made of glycerol and fatty acids.
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