The Skinny About Spot Reduction…

Spot reduction is the idea of working a specific area or muscle group to target fat loss.  For example: performing sit-ups to target abdominal fat.  Unfortunately, our body doesn’t work this way.  It is actually impossible to target fat loss in a given area.  As the body metabolizes fat for energy it comes from an unspecified location that is most likely genetically coded.

Let’s for instance suppose we are driving a car with a 20 gallon gas can in our back seat.  There is no immediate way the car can use this gas for energy.  Our body works in a similar way.  We may have a layer of fat covering our abdominal muscles, but because those muscles do not own that specific fat, it can not be targeted.

When our body needs fat for energy it uses stored fat from anywhere within the body.  Excess ingested calories are stored as fat within our bodies in what is called adipose tissue.  As this fat is metabolized it is sent to the liver where it is converted into FFA (free fatty acids) for our cells to use. Our cells use this as energy for daily functions, exercise, or etc.

Fortunately there are options for decreasing this stubborn fat.  As noted in previous posts one must consume fewer calories below BMR (see Weight Loss For Idiots…BMR). A combination of dieting, cardio, and strength training is key. One must either eat less or exercise more in order to reach this calorie deficit below maintenance.