YES! A myth! I just can’t stress it enough! THERE IS NO SUCH THING AS SPOT REDUCING!! Get it in your head!!! It is impossible to do!!!!
Whew, had to get that off my chest. Sorry about that!
Sorry for my harshness but the buck has to stop here and you need to understand that beyond a shadow of a doubt, this type of weight loss just can’t be done.
What I tell clients is this. Think of yourself as a popsicle (yum!) out in the sun on a hot day.
Does the popsicle melt at just the top? No, it melts from all over and that is the way your body loses fat without going into great scientific detail. I want you to understand this with all of your heart and let it sink in. I would NEVER steer you wrong. I want the best for you and I am very sincere about that. It is the reason Body Health Coach was born.
In a 1971 study conducted by the University of California on tennis players found that this.
Tennis players constitute a population whose right and left arms have been consistently subjected to very different amounts of exercise over several years. Consequently, if spot reduction were a valid concept, one would expect the players’ dominant arms to have thinner layers of subcutaneous fat compared to their non-dominant arms.
When the researchers measured the thickness of subcutaneous fat at specific points along the players’ arms, however, they found no statistically significant difference between right and left arms. I know what you’re thinking…that was 40 years ago!!!
True, true but it has merit even to this day. It turns out that there are a few basic physiological reasons why targeted fat loss does not work.
If you are still hesitant and need to read more on this from a reliable source, read here.
The fat contained in fat cells exists in a form known as triglycerides. Muscle cells, however, cannot directly use triglycerides as fuel; it would be analogous to trying to run a car on crude oil. Instead, the fat must be broken down into glycerol and free fatty acids, which then enter the bloodstream. As a result, the fat broken down to be used as fuel during prolonged exercise can come from anywhere in your body, not just the part that is being worked the most.
Another reason is that many of the exercises commonly associated with spot reduction do not actually burn many calories (abs people, abs!!) – and if you are not burning enough calories, you are not going to lose much fat from anywhere in your body. (Keep in mind that one pound of fat is equivalent to 3500 calories.) That’s A LOT of calories.
In fact, you are more likely to shed your love handles by taking up a running program than by doing crunches and sit-ups every day, simply because cardiovascular exercise is a much more efficient overall calorie-burner.
In fact, high-intensity interval training, also known as HIIT, (alternating between brief periods of high-intensity and low-intensity exercise) which can be a love/hate relationship can be particularly effective, due to the phenomenon of after-burn – that is, an increase in resting metabolic rate that occurs for up to 24 hours post-exercise. You can check out more HIIT training sessions here.
Weight training can also help to achieve optimal results…but the key with weight training is that you need to keep it up. And why wouldn’t you?? You have so many reasons to stay in shape in the first place, right? Of course you do!
So I expect you to rethink your strategy and hit reply to chat with me or read through my About Me page to learn more about me to get on the right path to health today, this very minute, with Body Health Coach. Love our time together!