Fat Spot Reduction – No Such Thing

Contrary to what infomercials, magazines, and some Instagram Influencers will tell you, there is no such thing as fat spot reduction. The idea of working out certain muscle groups, in order to burn fat in that specific area, is not possible. 

Overall body fat must be reduced to lose fat in any area. Although fat is lost or gained throughout your whole body, it seems the first area to get fat (or the last area to become lean) is the midsection in men, and hips and thighs in women. Sit-ups, crunches, leg-hip raises, leg raises, hip adduction, hip abduction, etc. will only exercise the muscles under the fat.

Muscle development and improvement can be shown more easily in lean people. Those who are overweight have a better chance of reducing fat if they increase their overall fitness levels. This can be done by doing both High Intensity Interval Training cardio workouts and Resistance Training workouts that focus on gaining muscle in both large and small muscle groups in all areas of your body. Increased muscle will create more need for energy that comes from fatty acids in stored fat cells.

Combine this with a solid nutrition program, keep at it, don’t miss workouts, and the fat will decrease as your muscles use it up. Just remember, fat is reduced over the whole body – there is no such thing as fat spot reduction. Anyone telling you different is simply trying to take your money. Exercise of certain muscles cannot signal a specific release of fatty acids for the specific fat deposits around those muscles being exercised. 

If you are ready to learn more about how to improve your fitness and health…let’s talk!

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Martin County Fitness
Steve Behrens, ACSM-CPT
Licensed – Insured – CPR/AED Certified
Certified Personal Trainer


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