Myth Of Spot Reduction

How often have you seen or heard somebody mention that to lose fat around the stomach, all you need to do is a few more crunches? This refers to something called Spot Reduction, where it is believed that if you train a certain area of the body, you can elicit fat loss specifically from that region. It is however widely agreed upon that spot reduction is not real. But I also believe that even if it were true it would cause more harm than good for most people.

Spot reduction is a bit like taking the plug out of the bath and only wanting the water to drain from the back of the tub. Yes over time there will be a total decrease in the amount of water in the bath, but you cannot dictate where that reduction will come from. The body works pretty much the same. Where we store fat is largely due to our genetics and gravity. Females tend to store fat around the thighs and buttocks while males typically do so around the lower abdominal and back region.

We also sometimes think that a body part is gaining fat when in reality we might not have trained that area in a while. This can cause the muscle to shrink but is not necessarily synonymous with fat gain. An example of this is where some people want to improve the look and feel of their arms but are not always aware that the triceps make up most of your upper arm. So they might prioritize bicep curls, not knowing that they would greatly benefit from any pushing and/or elbow extension movement that incorporates the triceps.

While it certainly is important to train your core, I don't think this should come at the expense of training the rest of your body. Remember everything in our anatomy is linked, so what happens in the left should have the potential to impact what happens in the right ankle. So training your abdominal for hours on end can also lead to muscle imbalances, which ultimately could increase your chances of injury. I think this can also create a dangerous mindset for some, where they start to use exercise as a way to earn their food or worse yet punish themselves. Your training is there to help you become a stronger and fitter version of yourself, to celebrate your body's capabilities and the work you've put into it, not to burn calories.

When it comes to specifically lose fat, I like to get people to work towards that with the least amount of effort possible. Most people, do not have much time to set aside for additional exercises (it would probably also look weird if you were to drop down to the ground at work for a set of crunches). So if you're goal is to lose fat, implement a calorie deficit, increase the amount of protein you eat, prioritize sleep as much as possible, stay hydrated, and set a daily step target (8000 - 10000). Those small habits eventually lead to huge outcomes. This then frees you up to pick a training plan that you'll enjoy, that won't seem like a chore, and contribute to you maintaining your independence. Ultimately improving strength and muscle growth throughout your body will not only help you look and feel better but hopefully lead to a renewed sense of confidence, which is a big component of living a healthier life.