There’s no such thing as Spot Reduction
Expert FITlosopher- Sharny from Sharny and Julius joins us again this month to chat about an often broached subject in the health and fitness realm- getting rid of those “problem areas”.
Many of us have them and although I honestly thought this type of story may appeal more to women, the other day I was humbled to learn that men too worry almost as much about their “pudgy bellies” or “tree trunk” quad’s as we do!
With out further ado- I hand you over to the expert….
I thought I’d chat to you this month about a fitness fallacy that you may have heard. I really wanted to set this straight and that is that there is no such thing as spot reduction. Overall body fat must be reduced to lose fat in any particular area. So if you want to lose weight in, say bum or stomach then this is only possible by losing weight overall.
Fat is lost throughout the body in a pattern dependent upon genetics, gender, hormones, and age. Although fat is lost or gained throughout the body, it seems the last area to become lean or the first area to get fat is the midsection (in men and some women) and hips and thighs and Butt (in women and few men) Push up’s, squats, calf raises, leg raises etc. will only exercise the muscles under the fat.
When you take in more calories than your body burns, you store them as fat. You store more that half the fat in your body underneath your skin and over your muscles. Some people store fat primarily in their hips and are at low risk for heart attacks and diabetes, while others who store their fat primarily in their bellies are at an increased level of risk.
Regarding the pattern of weight gain and weight loss, if you were to gain ten kilos, you probably know enough about yourself to know where the weight would go. If you were to lose ten kilos, you also know where the weight would be lost. Exercise can’t change this pattern.
If you want to slenderize a particular body region, you must have a general reduction of body fat until the fat comes from the area you wish to reduce. There is no way to cause fat to be reduced from some preferred body region. Also remember that training a muscle does not tend to make it smaller.
Atrophy or disuse makes a muscle smaller. (Have you ever had a cast on a broken arm or leg for six weeks?)
In conclusion if you want to lose weight from your ‘problem area’ it will need to come off everywhere else as well.
Yours in Health and Fitness
Thanks Sharny! 🙂
That’s it for this month’s Fabulous Fitness Facts!
See you next month,
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