Several other studies have resulted in similar findings, concluding that spot reduction is not effective for burning fat in specific areas of the body ( 8, 9, 10). Researchers found that although some fat loss did occur, it was generalized to the entire body, not the arm being exercised ( 7). This 12-week study included 104 participants who completed a training program that exercised only their non-dominant arms. The Majority of Studies Have Debunked Spot ReductionĪside from not correlating with how the body burns fat, a number of studies have shown spot reduction to be ineffective.įor example, one study in 24 people who only completed exercises targeting the abdominals for six weeks found no reduction in belly fat ( 5).Īnother study that followed 40 overweight and obese women for 12 weeks found that resistance training of the abdominals had no effect on belly fat loss, compared to dietary intervention alone ( 6).Ī study focusing on the effectiveness of upper body resistance training had similar results.
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The fat in your cells is found in the form of triglycerides, which are stored fats that the body can use for energy.īefore they can be burned for energy, triglycerides must be broken down into smaller sections called free fatty acids and glycerol, which are able to enter the bloodstream.ĭuring exercise, the free fatty acids and glycerol used as fuel can come from anywhere in the body, not specifically from the area that is being exercised. To understand why spot reduction may not be effective, it is important to understand how the body burns fat. Summary Spot reduction is promoted as a way to reduce fat stores in specific areas through targeted exercises.Īlthough targeting fat loss in specific areas of the body would be ideal, the theory of spot reduction has not been proven effective by scientific studies. Yet, fat loss doesn’t work that way, and there is little scientific evidence to back this claim. This method appeals to the belief that working the muscles in problem areas is the best way to burn the fat in that specific spot. Spot reduction is promoted as a way to quickly reduce fat in problematic areas. Weight gain can be very frustrating and cause many people to look for easier alternatives than going on a diet or increasing their activity levels. On the other hand, men are more likely to put on pounds in their midsections throughout their entire lives ( 4).
However, during perimenopause and menopause, hormonal changes can cause weight to shift to the belly region ( 3). Gender, age, genetics and lifestyle all play a role in weight gain and the accumulation of stubborn areas of body fat.įor instance, women have a higher percentage of body fat than men do and tend to store excess fat in the thighs and butt, especially during their childbearing years. Some people tend to carry excess weight proportionately, while others hold onto weight in specific areas like the butt, thighs or belly. There are countless reasons why people want to lose weight, including improving health and reducing the risk of chronic diseases like heart disease and diabetes ( 1, 2). Why Some People May Want to Reduce Fat in Certain Areas This theory of targeting specific body parts is popular, leading many people to focus only on troublesome areas, rather than exercising their entire body.īurning fat using this method can be particularly appealing to those who have had a hard time losing weight in the past or failed to get the results that they wanted using other methods. Spot reduction is a type of targeted exercise intended to burn fat in specific body areas.Īn example of spot reduction is exercising the triceps in order to get rid of excess fat on the back of the arms. However, there is not much evidence to support it. The theory of spot reduction has been promoted in the health and fitness world for some time.
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