Is it true that you can spot reduce problem areas with targeted workouts?

That fitness myth has been around for as long as anyone can remember. Millions of dollars worth of products have been sold, claiming to be able to reduce “stubborn belly fat” or “get rid of your sagging middle,” but the truth is… it cannot be done.

Research has proven that spot reduction is a concept that shows no real results. While you can build muscle with targeted exercise, no data has suggested that fat reduction occurs as a result of spot reduction exercises.

Fat is an adipose tissue under the skin. Think the muffin top or spare tire around your waist. That is adipose tissue under the skin or a layer of fat. Study participants who performed targeted exercises were given MRIs to see if there was any loss of the fatty tissue and the results proved that there wasn’t. These participants spent twelve weeks focusing on one specific area of their bodies and found no difference when all was said and done.

That may sound disappointing, but the good news is, there are ways to help you get rid of or reduce problem areas. They just won’t involve targeting one particular area of your body. Instead, they will look at overall fat reduction through diet and exercise.

First, let’s look at the differences between men and women and the adipose tissue in their bodies. Women tend to have significantly larger fat percentages than their male counterparts. Sex hormones are to blame for the fat distribution in women’s’ bodies. Sorry, but that is just the way it goes.

By reducing our fat intake and increasing our movement exercise output, we can make significant strides in our war against fat. By eating right and exercising more, we are encouraging our fat deposits to decrease all over our bodies, instead of one targeted area. By reducing that fat, we are lowering the subcutaneous fatty layer of skin that sits just below the surface of our skin. In getting rid of that layer, we can concentrate on the muscle layer underneath.

More muscle increases fat burning in our bodies. Working our muscles with cardio, resistance training, and proper nutrition helps us to tone problem areas, decrease overall body fat, and helps us to lose weight all over. So, feel free to grab some weights, throw on a pair of running shoes and prepare clean, healthy meals for the long haul. Weight loss and fat loss will not happen overnight, but if you are consistent, honest, and you nourish and hydrate your body properly; you can, and you will see significant results. Eventually, you can finally say goodbye to your annoying love handles and extra fat storage that you have longed to get rid of for so long.

Eat right, move more, concentrate on the whole body, and just watch the transformation your body will go through. A little goes a long way when you approach fat loss the healthy way.

By Leor Lewis