Can you Target Certain Areas of the Body to reduce fat from? (spot reduction)
SPOT REDUCTION
The concept of spot reduction follows the false, but common belief that training a specific muscle will result in fat loss in that area of the body. For example, some people believe that doing a lot of abdominal crunches will make their stomachs flatter. Or doing a lot of triceps extensions will make your arms carry less fat.
I'm often asked by clients how they can lose fat from certain area of their body. It's understandable that people think this after seeing companies, and fitness professionals advertising ways to lose their muffin tops, or bingo wings etc.
The answer is you can't just target a certain area you want to lose fat from. Doing loads of ab exercises won't speed up how much fat you lose around your waist. Fat is stored energy and it gets recruited equally from all over your body. People will often store fat more in certain areas. Genetics is the most important determinant for where fat is store.
There have been studies o the possibility of spot reduction. For example, this study had 24 people only do exercises targeted the abdominals for six weeks found no reduction in belly fat (1).
Another study that followed 40 women for 12 weeks found that resistance training of the abdominals had no effect on fat loss around that area, compared to dietary intervention alone (2).
Another study showing spot reduction doesn't work (3).
If you have any area of your body you want to look better, the best thing to do is to lose fat, and build muscle to improve it's appearance creating a 'toned' look.
The concept of spot reduction follows the false, but common belief that training a specific muscle will result in fat loss in that area of the body. For example, some people believe that doing a lot of abdominal crunches will make their stomachs flatter. Or doing a lot of triceps extensions will make your arms carry less fat.
I'm often asked by clients how they can lose fat from certain area of their body. It's understandable that people think this after seeing companies, and fitness professionals advertising ways to lose their muffin tops, or bingo wings etc.
The answer is you can't just target a certain area you want to lose fat from. Doing loads of ab exercises won't speed up how much fat you lose around your waist. Fat is stored energy and it gets recruited equally from all over your body. People will often store fat more in certain areas. Genetics is the most important determinant for where fat is store.
There have been studies o the possibility of spot reduction. For example, this study had 24 people only do exercises targeted the abdominals for six weeks found no reduction in belly fat (1).
Another study that followed 40 women for 12 weeks found that resistance training of the abdominals had no effect on fat loss around that area, compared to dietary intervention alone (2).
Another study showing spot reduction doesn't work (3).
If you have any area of your body you want to look better, the best thing to do is to lose fat, and build muscle to improve it's appearance creating a 'toned' look.