Spot Reduction: Why It Won't Work
As a women’s personal trainer with more than a decade of experience, I have heard a lot of women ask about “spot reduction”.
If you’ve never heard the term before, it’s connected to the idea of targeted fat loss or reducing the size of specific areas of the body.
Like a lot of topics in health and fitness, spot reduction is a popular idea but also the subject of a lot of misinformation!
- What is spot reduction?
- Does it work?
- What can I do instead of trying to spot reduce?
- Don't be fooled by spot reduction
What is spot reduction?
Spot reduction is a term or a theory that refers to the idea that you can lose fat from certain areas of the body.
If you ever see a workout that promises you’ll lose belly fat or make your arms smaller, it is possibly being aimed at people who would like to spot reduce.
Workouts that promise spot reduction are also often combined with the idea of losing weight quickly.
Does spot reduction work?
That’s the best answer to give you ladies because our bodies just don’t work that way.
Spot reduction is actually a myth because you cannot lose fat from just one area of the body.
Our bodies are more complex than that — if you’re aiming to reduce the size of a certain area of the body, you would need to achieve fat loss from your WHOLE body. It isn’t possible to target fat loss from just one part of the body, and the way women lose fat can be determined by a combination of factors, including your stage of life and genetics.
Additionally, exercises that target only one area of the body could lead to imbalances and potential injury from overtraining.
What can I do instead of trying to spot reduce?
The great news is that you CAN do things for your health and fitness that will benefit your WHOLE body.
Start with a healthy and balanced approach to food. I eat a Mediterranean diet, which includes lots of whole foods and variety. Taking a realistic and sustainable approach to food will fuel your body and ensure you’re getting the nutrients you need.
Focus on a workout routine that targets building muscle across your entire body. The programs I’ve created in BBG and BBG Stronger work large muscle groups across your whole body.
Looking after hydration is fundamental to wellbeing and progression towards your fitness goals. Being well-hydrated can make your whole body — inside and out — perform at its best. Make sure you drink enough water before, during and after your workouts.
Be consistent with your training. Set yourself goals and work towards them by scheduling regular workouts.
Don’t be fooled by spot reduction!
Beware of promises of fast fixes such as spot reduction.
It’s important to remember there are NO short cuts when it comes to health.
Results come from hard work and take time! Track your fitness progress so you can see that you’re advancing towards your goals.
Looking after your WHOLE BODY will give you the BEST results in the long term!
* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.