Yash Kaushik

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Article series: Indian fitness myths

Fitness Myths
Spot Reduction - Is it a myth or not?

============================ Want to reduce belly fat? Want to reduce fat from my thighs only? Tried everything but do you still have fat on your sides? What should you do? - 1000 crunches for belly fat? Or 200 squats for thigh fat! In India, it is very uncommon to see someone in the gym to work their ass off aiming to reduce fat from specific areas without even following any diet. This article is to see into the fact that is spot reduction possible or not. And If yes then what should be done? Well, spot reduction has been a popular topic in the fitness industry. There are a lot of discussions on the topic amongst the top names in the industry. Spot reduction is always said to be a myth that training or overtraining a particular muscle group won’t increase the fat loss in a targeted section of the body. But a recent conclusion challenged the following studies and concluded something else. Let have the look at the studies and what they say. Myth? Or not? Ref 1 and 2 suggest that group following abdominal exercise program or sit-ups exercise regime did not achieve a greater abdominal fat loss. Similarly, Ref 3 suggest no greater fat changes for targeted muscle (left thigh) by endurance resistance training. However, there was a loophole in the process as most of the participants were overweight which could be the possible reason for no fat changes in the left thigh. It was also noted later on that there was no loss of fat in both ref 1 and 2 abdominal exercises studies to compare the fact between spot reduction and overall fat reduction. In the leg endurance study (ref3), there was no change in fat in any of the legs which makes it impossible to conclude anything. However, Ref 4 can help us conclude in that matter where 40 obese women were divided into 2 groups: 1. Diet only 2. Diet + abdominal exercise. The study suggests that both groups lost the same amount of fat. But the ab training group lost more belly fat and reduced loss in hip circumference. This can help support spot reduction where more exercise helps in using more fat and reduce the fat reduction in the other parts. Ref 5, 6, and 7 support the same fact. Conclusion From the recent discussions and results from several types of research, we can conclude that there is not enough data to uncover the facts behind spot reduction. All the above studies were lagging behind in one or the other aspect. But yes it can be concluded that exercising a particular muscle group can induce in a little extra fat loss by reducing the effect of the other body parts. But the difference is not significant enough and it may or may not work for you. What you need for fat loss is as follows: 1. Lots and lots of exercise 2. High overall energy expenditure 3. Staying in a calorie deficit. 4. Consistency 5. Patience. No need to overwork target muscle to reduce fat from the particular place, you might end up overtraining or hurting yourself. Follow the right approach and use right knowledge to get the fitness level you always wish for. Cheers! References: http://www.tandfonline.com/…/abs/10.…/02701367.1984.10609359 https://www.ncbi.nlm.nih.gov/pubmed/21804427 https://www.ncbi.nlm.nih.gov/pubmed/23222084 https://www.ncbi.nlm.nih.gov/pubmed/25766455 http://www.tandfonline.com/…/abs/10.…/10671188.1965.10614676 http://www.tandfonline.com/…/10.1080/10671188.1968.10616592… https://www.facebook.com/BayesianBodybuilding/photos/a.332702186787623.79889.331518806905961/1412939325430565/?type=3&theater Follow for more articles and recent updates. Instagram account: yashkfitness Facebook page: yashkfitness Facebook account: Yash Kaushik
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