Spot reduction?

I have been sharing short workouts on social media for years. Why? To encourage others to incorporate exercise into their routine and enjoy all of the physical and mental health benefits that come with it.

I am also asked a lot of questions. One of the most common questions is:

How do I tone, lose fat, or increase or decrease the size of a specific body part?

Research has consistently shown that you cannot selectively burn fat from a particular spot by working out that area alone.

Why?

Fat loss is systemic and occurs throughout the body rather than in specific regions. When you create a calorie deficit (by burning more calories than you consume), your body decides where to draw fat from, which isn't necessarily the area you're working out.

Where your body stores and loses fat is largely influenced by genetics. Some people might notice fat loss in certain areas sooner than others, but this is more about the individual body composition and less about targeted exercise.

Overall fat loss results from a combination of a balanced diet, including a slight calorie deficit, and regular exercise that includes both cardiovascular and strength training activities. This will help to reduce overall body fat, which eventually leads to fat loss in the desired areas.

Targeted exercises can build muscle, and strength, in specific areas, but they do not directly lead to fat loss in those areas. An example, doing a lot of ab exercises will strengthen your abdominal muscles, but it won’t necessarily burn the fat covering them.

I see many products and programs on social media that claim to offer spot reduction but they usually lack any scientific backing. It's just clickbait. 

The fundamental and most researched principle of overall fat loss is a balanced approach.

A balanced approach focuses on a comprehensive fitness plan that includes both aerobic exercises and resistance training, combined with a healthy, balanced diet. Over time, this will help you reduce fat overall, including in areas that might have been a concern.

Remember, a healthy outside starts on the inside. Focus on consistently making decisions that are good for your physical and mental health, and everything else will fall into place. If you need help getting started, hit reply to this email, or tap here to join us on the Move 365 app.