SPOT REDUCTION MYTH OR FACT? IS IT REAL?!
Good news ladies! A new study published in the Journal of Sports Medicine and Physical Fitness shows evidence that you CAN actually spot reduce, or burn extra fat from a localized area^1 .
Most research over the years has been concentrated on men. Clearly, however, women’s bodies aren’t the same. We have different hormones, we have different joint structure and different physiological processes. It is just how things are. Our monthly hormone cycles affect how we store fat, burn fat, our energy levels and whole lot more. In the past, researchers decided that women’s bodies had too many variables to account for, so they would just study men (thanks guys). Well, times are changing and people are FINALLY realizing that women’s bodies are different, and not all exercise science that works for men will work for women. The beauty of this new research is that the most recent study used FEMALE SUBJECTS ONLY!
This new research suggests that it is possible to target fat loss from specific areas of your body, instead of all over, the way we have been led to believe.
There is a catch though.
The catch is that it is subtle, and you are not going to be able to tell until you are already at a very low body fat percentage and just working on getting off those last bits of stubborn fat.
If you are the average woman looking to shed a few pounds, or lose a lot of weight, your primary focus should be on creating lean muscle mass, and reducing all over body fat levels. This is going to make you much more satisfied with your overall appearance than obsessing over the back of your arms.
If you are an athlete, bodybuilder, or already lean, then this is FANTASTIC news. Athletes preparing to step on stage can actually lean out certain parts of their body. If you are a seasoned pro, you already know this to be true, regardless of what conventional research has said in the past.
If you are already fairly lean and you would like to know what steps to take to make this spot reducing magic happen then keep reading.
Fat loss works like this…
First, you have to unlock your fat cells to allow the contents to escape into your blood stream. This is kind of tricky. You see, free fatty acids are small molecules that pass through your cell membrane. Once inside a fat cell they join together with other fatty acids creating a big triglyceride molecule. This new molecule is too big to pass through the membrane, so it is trapped inside the fat cell.
When you gain weight not only do your fat cells fill up with these triglycerides, but once they are full your body is like, “Dang, I don’t have any more room to store these, I should make MORE FAT CELLS!” So you create more fat cells and then those fill up too.
This is why gaining weight is so much easier than losing: once you make a new fat cell, it’s there. You can empty it, but it doesn’t go away. This is why people who have never been overweight find it easier to keep weight off over the years. If you have empty fat cells your body is going to try to fill them up. If you don’t have the empty cells, when you occasionally overeat your body doesn’t have any place to put these fatty acids and attempts to find a way to use those calories for energy in order to maintain its balance.
So you’ve unlocked your fat cells, the second piece of the puzzle is to use those free fatty acids for energy.
Unlocking your fat cells is NOT the same as “burning” off your fat. You must unlock the free fatty acids then oxidize them, or use them as fuel for your body. Let’s say you unlock your fat, your body breaks down those triglycerides back into free fatty acids and they escape into your bloodstream. If you don’t use them for energy they will make their way back into a fat cell and reform a big ol’ triglyceride molecule again^2 .
So back to spot reduction.
It works kind of like this: If you exercise a certain part of your body you will increase to blood flow to that area, and your body will pull from the fat stores around the muscle you are using in order to fuel it. Why would your body pull fat from your butt and transport it all the way to your arms for energy? It makes much more sense to keep everything localized, because that is efficient, and your body is HIGHLY efficient machine.
The best way to accomplish this “spot reduction” is to perform weight bearing exercise with the area you are trying to target, followed by cardiovascular exercise with the same body part.
For example, if you’re trying to lose the flab on the back of your arms, you might try doing tricep extensions followed by a 15-20 minute hand cycle session.
If this sounds like something you want to try for yourself, click here to get a personalized workout plan designed specifically for you and your goals.
For more information on this process, and a list of supplement you can take to make unlocking and mobilizing your fat easier click here and download my FREE infographic “SPOT REDUCTON: TORCH FAT FASTER”.