- Be skeptical about the nutritional advice you hear on TV, radio or read on the internet.
- Beware of health advice from product manufacturers.
- Just because its in the news, doesn’t mean it’s correct
- Commercials can be dangerously misleading about your health.
- Even the most well-meaning doctor, fitness professional
or nutritionist can sometimes give you wrong advice.
- Bottom line don’t blindly trust what you’re told; do some research!
Spot reduction has infiltrated the fitness industry and still remains no matter how many times researchers have worked to dispel the myth.
The bottom line is, we cannot reduce fat in any one particular area of the body through exercise alone. The idea of doing more ab work to decrease abdominal fat has pervaded health clubs for years, yet no matter how many crunches one does, that stubborn fat remains.
Let’s talk about the Law of Thermodynamics; which loosely translated means that less calories in and more calories out will result in weight loss. To lose fat, one has to burn more calories than consumed. In order to burn one pound of fat, one must be in a caloric deficit of 3500 Kcal per week – approximately a 500 calorie deficit per day. According to ACSM guidelines, the body can safely burn 1-2 pounds of fat per week. However, your genetics will determine where the fat stores will be depleted first. If stubborn fat in areas such as the arms, thighs, butt, and abs does not seem to go away, addressing areas such as diet and nutrition, cardiovascular training, and resistance training is important.
While highlighting areas during your strength training may help tone the muscle underneath the fat and give you well-defined muscle when body fat drops – attempting to lose body fat in any one particular area through spot training will not give you results your looking for.
So if your losing weight, inches, or getting fitter keep up the good work! Anything worth having takes hard work and time.