It’s long been said in the fitness industry that you can’t ‘spot-reduce’ fat. ‘Spot-reduction’ refers to targetting fat in a specific area, like your tummy or thighs, for example.
What you need to do is lower your OVERALL body fat percentage with diet and exercise, and the fat will come off ALL areas – including the areas you wish to target.
So I’m surprised today. Shocked, even! Apparently ‘Spot-Reduction’ is possible.
And here’s a quick test…
Feel a part of your body with a good bit of fat on it – I bet it’s colder than areas with little or no fat. Right? There is less blood flow in fatty areas, which can hinder fat-loss in that area.
Golden Era bodybuilders like Arnold, Frank Zane, Franco Columbu believed in spot-reduction. Perhaps they were on to something?
But ‘Cold fat’ doesn’t mobilize very well, so here is all you have to do…
Direct blood flow/heat to the fatty area by contracting the muscles adjacent to it.
THE STUDY – SPOT REDUCTION IS POSSIBLE
This study [1] had an incredibly exciting conclusion…
“In conclusion, an acute bout of exercise can induce spot lipolysis and increased blood flow in adipose tissue adjacent to contracting skeletal muscle.”
Spot-lipolysis (fat breakdown) in the area adjacent to contracting muscle. Wow! That’s a shocker!
Feel like doing a hundred sit-ups yet? 😂
By the way, measure your body fat levels with a cheap pair of calipers (UK/Europe link | US link) or bathroom scales that measure body fat percentage (UK/Europe link | US link).
WHEN TO DO IT
While I’m not someone who is into fasted training, it would make sense to do this ‘spot-reducing trick’ at a time when our bodies are in an environment conducive to fat loss i.e. after a period of fasting, so that fat-mobilization is easy.
So first thing in the morning before eating anything would work best.
- So sit-ups or leg raises will work well for your waist (get a sit-up bench ( UK/Europe link | US link ) – that’s how I do mine)
- Tricep extensions for “bingo wings”
- Leg extensions and leg curls for thighs and so on…
You’ve nothing to lose except your unwanted fat.
I CAN COACH YOU
I can coach you to your goal weight. So far my clients are reporting fast fat loss, while not experiencing hunger. Paula is down 18lbs in 5wks on the plan I made for her (see my instagram stories today for more on that). I’ll get your stats and work out the best and most powerful way for you to burn off all your unwanted fat without all the hunger you normally experience when dieting.
Click here to have me coach you to your goal weight!
Study Reference: [1] Stallknecht B, et al. “Are blood flow and lipolysis in subcutaneous adipose tissue influenced by contractions in adjacent muscles in humans?”
American Journal of Physiology. Endocrinology and Metabolism. 2007 Feb;292(2):E394-9.
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