{"id":18685,"date":"2014-09-24T11:15:18","date_gmt":"2014-09-24T15:15:18","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=18685"},"modified":"2016-07-14T16:03:34","modified_gmt":"2016-07-14T20:03:34","slug":"spot-reduction-training","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/fitness\/spot-reduction-training\/","title":{"rendered":"Why Your Ab Workouts Aren’t Working"},"content":{"rendered":"
\"Spot
Photo: Pond5<\/a><\/figcaption><\/figure>\n

It seems logical \u2014 a toned tummy is the by-product of a million sit-ups. At least that\u2019s what the late-night infomercials lead us to believe. Plus, gym-goers everywhere appear to be using Swiss balls, ab wheels and crunch machines to craft a chiseled core. Case closed: Targeting the midsection is the secret to a shredded stomach.<\/p>\n

Not so fast.<\/p>\n

When we focus our attention on the science, this convenient way of thinking is not so convincing. The idea that we can pick and choose the part of the body we\u2019d like to shape-up is misguided at best. Truth is, targeted fat loss<\/a> \u2014 also known as spot reduction \u2014 is a total myth.<\/p>\n

According to a 2007 study<\/a> from the University of Connecticut, participants who underwent a single-arm strength training program didn\u2019t just lose fat from one arm, their fat loss was generalized; meaning it came from all over. Similarly, in recent study<\/a> conducted by Los Lagos University in Osorno, Chile, exercisers who complete single-leg exercises were able to reduce fat mass, though not\u00a0necessarily in the singled-out body part.<\/p>\n

The Facts on Fat Loss<\/h3>\n
\n

“Yes, exercise can burn fat. Trouble is, the body is not selective about where this fat, or fuel, comes from.”<\/p>\n<\/blockquote>\n

Spot reduction implies that the best way to terminate body fat is to target it. That would mean that any less-than-desirable body part gets special attention; triceps extensions for the underarm area, leg extensions<\/a> for the legs and crunches for the core. Exercise those trouble areas intently and fat will vanish in no time. On the surface the logic might appear to make sense. But, just beneath the skin, the process is playing out much differently.<\/p>\n

Yes, exercise can burn fat. Trouble is, the body is not selective about where this fat, or fuel, comes from. Or, as JC Deen, the creator of JCD Fitness<\/a>, writes<\/a>, \u201cThe pattern in which fat leaves your wondrous bodily temple is all up to Mother Nature.\u201d When a muscle contracts the brain gets a message that there\u2019s a demand for energy somewhere out there. As the heart pumps and hormones kick in, fat is being sourced from all over the body. Deen sums it up by saying that, \u201cthere’s absolutely no way\u201d to target specific areas for fat loss. Our genetics make that decision for us.<\/p>\n

If our brain only knew how badly we wanted a shredded stomach, then it would use up that belly fat<\/a> first. Science sends its sincerest apologies, but it\u2019s just not possible<\/a>.<\/p>\n

A Bigger Bull\u2019s Eye<\/h3>\n

Selecting a single body part that needs shrinking can lead to a let down. Because exercises associated with spot reduction burn fewer calories, the ideal fat loss formula<\/a> targets a bigger bull\u2019s eye \u2013 the entire body, though an effective mix of strength training, cardio and nutrition.<\/p>\n

Strength training:<\/b> Starting in the weight room, Deen recommends heavy, compound movements, \u00a0such as barbell squats, deadlifts or power cleans. Next, he suggests mixing in some conditioning exercises like kettlebell swings, sprints, sled pushes and HIIT training<\/a> to maintain muscle mass while leaning out. Conditioning doesn\u2019t just entail high-intensity intervals, though.<\/p>\n

Cardio:<\/b> For fat loss, fitness and nutrition expert Ben Greenfield<\/a> recommends \u201ca mix of long slow cardio sessions on an empty stomach and high-intensity cardiovascular intervals.\u201d<\/p>\n

According to Greenfield, running in the fasted state<\/a>, or on an empty stomach, allows the body to tap into fat stores. Similarly, he too suggests interval training<\/a> for its calorie-burning, fat-targeting effects. By alternating between periods of all-out effort and brief periods of recovery, interval training revs up the metabolism, torches fat and improves overall fitness.<\/p>\n

Plus, these calorie-burning benefits can have a lasting impact, Greenfield says. \u201cDepending on how hard you\u2019ve worked … you burn anywhere from a few dozen to over a hundred extra calories each hour after you exercise, for up to 24 hours after you\u2019ve finished.\u201d Think of it as the exercise afterburn effect, or Excess Post-Exercise Oxygen Consumption<\/a> (EPOC) if you\u2019re fancy.<\/p>\n

Nutrition:<\/b> When it comes to fat loss, diet is often the deal breaker. Don\u2019t sabotage your workouts by disregarding how you fuel your body. Stick to a diet that\u2019s high in protein<\/a>, and includes fresh vegetables, some fruit and healthy sources of fat, such as almonds and avocados. Limiting consumption of processed foods, refined sugar and alcohol can also make a big difference when it comes to body composition. Certain techniques, such as carb cycling<\/a>, might also be effective at preserving muscle and helping the body burn more fat.<\/p>\n

Science Says\u2026<\/h3>\n

While targeted fat loss might be a convenient <\/i>truth, researchers and experts agree that the science suggests otherwise. Paying special attention to one spot versus another won\u2019t pay off. But, a big picture approach will. From strength training to interval-based cardio<\/a> to proper nutrition \u2014 going three for three is the best bet for reducing fat everywhere.<\/p>\n

Originally posted on September 24, 2013.\u00a0<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Are all your ab workouts coming up short? Get the scoop on “spot reduction” training, and which strength and weight loss techniques actually work. <\/p>\n","protected":false},"author":26,"featured_media":18688,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[24,6,14],"tags":[289,83,281,341,343,285],"class_list":["post-18685","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-exercise","category-fitness","category-strength-training","tag-exercise","tag-resistance-training","tag-strength-training","tag-tax1living-well","tag-tax2exercise","tag-weight-loss"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/18685","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/26"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=18685"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/18685\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media\/18688"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=18685"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=18685"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=18685"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}