Shari Duncan

“Spot Training” Will not Whittle your Middle Away
Shari

by on Jul.18, 2010, under Fitness, Motivation, Natural Bodybuilding, Weight Loss

All of those ab crunches you’ve been doing will make your abdominal muscles stronger. But they will not whittle away belly fat.

Our hormones determine where we will store fat in our bodies.  Fat is lost in a pattern dependent upon genetics, sex and age. Overall body fat must be reduced to lose fat in any particular area.

We all have our trouble spots. For women this is typically in the hips and buttocks; the tummy; and/or the upper arms. Unfortunately, the first place we store fat is also the last place it leaves when we begin to diet and exercise.

But training one particular area of your body to reduce fat (also known as spot training) does not work.  So if you have a large tummy, then simply doing ab crunches and leg raises will not result in a flat stomach. Here is why. Fat loss occurs in the body as a whole. Unfortunately, the fat in a particular area isn’t governed by the muscles in that same area. So if you want to lose belly fat for example, you have to have a fat loss strategy that burns fat throughout your body.

Lose the OVERALL body fat to reduce fat in those trouble areas

Lose OVERALL body fat and you will reduce fat in those trouble areas


You must always treat your body as a whole which means changing your diet to a whole food diet (healthy eating) and exercising your whole body.

The answer is to combine weighted compound exercises that work all of the major muscle groups (like squats, rows, and presses to name a few) with high intensity cardio.

High intensity cardio releases fat burning hormones, and revs up the metabolism in a way that slow, steady state, and long duration cardio does not. Cardio raises the heart rate and determines how many calories are burned.  Strength training also helps to raise the metabolism, as well as build strong muscles. The more muscle you have, the more calories will be burned.  This is why strength and cardio exercise should be a part of your regimen to achieve the maximum fat burning results.
And if you’re serious about reducing your overall body fat percentage; you must incorporate a healthy and well balanced diet. This is a diet rich in fruits and vegetables, lean proteins, nuts and grains.  This does NOT mean to starve yourself. If you deprive yourself of macronutrients (protein, carbohydrates, and fats) you will be counterproductive in your efforts to lose weight and body fat.  Essentially, you’ll end up slowing down your metabolism and stopping your fat loss before it even starts.

So, if you are ready to lose that excess fat, you can’t spot reduce it away. Spot training does not work. Instead,  focus on fat loss in the body as a whole.  The best way to lose fat from one particular area is to lose fat overall, then concentrate on toning individual parts of your body

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