by Chere Lucett NASM-CPT, PES, CES
Myth #2- Spot training
Spot training has infiltrated the industry and still remains no matter how many times researchers have worked to dispel the myths.
The bottom line is, we cannot reduce fat in any one particular area of the body through exercise alone. Commonly, the idea of doing more ab work to decrease abdominal fat has pervaded health clubs for years, yet no matter how many crunches one does, that stubborn fat remains.
Let’s move back to the Law of Thermodynamics we spoke of earlier. To lose fat, one has to burn more calories than they consume. In order to burn one pound of fat, one must be in a caloric deficit of 3500 Kcal per week – approximately a 500 calorie deficit per day. According to ACSM guidelines, the body can safely burn 1-2 pounds of fat per week. However, your genetics will determine where the fat stores will be depleted first. If stubborn fat in areas such as the arms, thighs, butt, and abs does not seem to go away, addressing areas such as diet and nutrition, cardiovascular training, and resistance training is important.
While highlighting areas during your strength training may help tone the muscle underneath the fat, leading to a well-defined muscle when body fat drops – attempting to lose body fat in any one particular area through spot training will not give you the desired results.