Is Spot Reduction Possible?

Spot reduction—what a great concept—the idea that working a specific muscle group will also reduce the amount of fat in the specific area. This would mean that doing nothing but sit-ups will eventually give you that oh-so desirable flat stomach. Unfortunately, spot reduction is a myth. Why? Building up a specific group of muscles will never get rid of the layer of fat in that area. Chalk it up to genetics—we simply do not have control over where we lose fat in our body. We are all unique individuals and therefore we all lose fat in different areas in different ways. We simply need to look at the difference between men and women to prove this. Many women tend to carry their weight around the butt, thigh and hip areas, giving us that tag of “pear-shaped.” Men, on the other hand, tend to carry the weight around the stomach. You can target a particular muscle group, but unfortunately, burning fat doesn’t work quite in the same way. To better understand why spot reduction doesn’t work, we can think about what happens when we stop exercising. Our muscles don’t turn into fat, they simply reduce in size, throwing off the ratio of muscle to fat, leaving us softer in appearance than if we were working out regularly. So the best way to achieve those weight-loss goals and get rid of that unsightly fat is to have a balanced fitness regime, consisting of strength training, cardio and flexibility exercises. As you get into a regular routine, the rate at which you burn fat will increase, and you’ll start shedding those excess pounds while getting stronger. Spot reduction comes from the school of fast tracking, but remember that losing weight is all about a lifestyle change and a commitment to health and fitness for the long term.