What is spot reduction?
Spot reduction refers the phenomonon that fat can be specifically targeted on different parts of the body by doing certain exercises. For example, doing crunches to get rid of belly fat.
Is it really possible?
Contrary to popular belief, spot reduction is not possible. You’d think that athletes who spend countless hours hitting a tennis ball with one arm would have significantly less fat in the working arm if spot reduction were a thing, but that just isn’t the case.
So you might be thinking: then why do different people lose fat from different places? Simply put, gender and genetics play a huge role in this. Genetics appears to largely determine where we lose body fat first and last, and also where we gain bodyfat. And of course, there are a number of other factors that contribute to regional body fat distribution, including hormones, exercise, diet and more. In general, women tend to have a higher body fat percentage than men. However, genetics should not be used as an excuse. There’s still a lot that can be done via diet and exercise to change your physique.
The good news is that you can use spot enhancement to your advantage. Spot enhancement, or physique enhancement, is when you change the shape of your body by building muscle in specific areas. Because unlike body fat, muscle is spot specific.
Here are some ways you can lose body fat and encourage physique enhancement:
- Eat in a caloric deficit
- Increase protein consumption
- Lift heavy weights and get stronger over time
- Stay consistent with your diet and training program