Spot reduction is a term used to describe the idea that it is possible to selectively reduce fat in specific areas of the body through targeted exercise. However, this idea has been widely discredited by scientific research, as the body does not lose fat in a specific, localized manner. Instead, fat loss occurs evenly across the body, and is influenced by a combination of diet, exercise, and genetics.
The human body stores fat in adipose tissue, which is distributed throughout the body. When the body burns fat for energy, it does so by breaking down triglycerides in adipose tissue into free fatty acids, which are then transported to the muscles to be used as fuel. However, the body does not selectively burn fat in specific areas. Instead, fat loss occurs evenly across the body, regardless of the type of exercise being performed.
This is due to the fact that the body’s fat burning process is primarily controlled by hormones such as insulin, cortisol, and adrenaline, as well as genetics. These factors influence the body’s ability to burn fat, and can vary greatly from person to person. Additionally, genetics also plays a role in determining where fat is stored on the body.
Despite the fact that spot reduction is not possible, there are still effective ways to reduce fat in specific areas of the body. The most effective way to reduce fat in any area of the body is to create a calorie deficit through a combination of diet and exercise. This means consuming fewer calories than the body burns, which will cause the body to burn stored fat for energy.
Another effective way to reduce fat in specific areas of the body is to focus on exercises that target those areas. For example, to reduce fat in the abdominal area, exercises such as crunches, roll outs, and leg raises can be effective. To reduce fat in the legs, exercises such as squats, lunges, and leg press can be effective. However, it is important to note that while these exercises can help tone and strengthen the muscles in these areas, they will not selectively reduce fat in those areas.
Spot reduction is a widely discredited idea, and the body does not lose fat in a specific, localised manner. Instead, fat loss occurs evenly across the body, and is influenced by a combination of diet, exercise, and genetics. The most effective way to reduce fat in any area of the body is to create a calorie deficit through a combination of diet and exercise. Additionally, exercises that target specific areas can also be effective in toning and strengthening muscles in those areas, but will not selectively reduce fat in those areas.
A good start would be to initially begin to track your calorie intake and place yourself in a 10% deficit to begin with. Try to perform x2 resistance training training sessions per week, a personal trainer could construct a program where you can focus more on specific areas to create a program bespoke to you. Try to perform x2 sessions per week of cardio vascular exercise decide on something that you particularly enjoy and that you can keep consistent.