Spot Reduction: Fact or Fiction

June 1 2014

Spot Reduction: Fact or Fiction?

Spot reduction is the term used to describe any exercise or physical fitness regimen that focuses on a reducing fat in particular part of the body. The general idea is that targeting certain areas of the body will reduce its fat content without impacting other parts of the body.

One example of a spot reduction exercise is sit-ups. It’s a common belief among many people that performing X amount of sit-ups daily will help them achieve less fat and better definition in their abdominal muscles. Some people are adamant on performing a certain amount of sit-ups daily with hopes of achieving a six-pack.

So, is there are truth to spot reduction, or is it merely a myth?

Unfortunately, spot reduction is entirely a myth with no sound scientific and/or medical studies supporting its use. You can perform hundreds of sit-ups daily while having minimal effect on your stomach fat. Don’t get me wrong, sit-ups are a great workout for building stronger hip flexors and rectus abdominus muscles — as well as several secondary muscle groups — but they aren’t going to miraculously shed fat from from your stomach.

There are two key components to losing body fat:

1. Cardio exercise
2. Dieting

Attempting to shed fat from a particular part of your body doesn’t work, so you can stop doing all of those sit-ups, crunches and other ab exercises. Instead, focus on a cardio-intense physical fitness regimen along with a proper dieting plan.

For a better understanding of why spot reduction doesn’t work, you should look no further at the body’s fat-burning mechanism. Fat is stored as a  jelly-like layer between the skin and muscle. When you perform cardio exercises, you burn fat across your entire body, not one specific area. The body does not care where this fat comes from, as it burns fat from across the entire body rather than a specific area.

The bottom line is that spot reduction for fat/weight loss does not work. Performing exercises that target muscle groups may build muscles in specific areas, but it’s not going to reduce the area’s fat without impacting other areas of the body. If you’re trying to lose weight, focus on universal cardio exercises along with a well-balanced diet of lean meats, fresh vegetables, fruit and whole grains.

University gym facility photo courtesy of Dr. Naser via Flickr Creative Commons.