June 20, 2016

MostFit Master Trainer Tip - The "Spot reduction" Myth

This Weeks MostFit Master Trainer Tip comes from Russell Wynter of Madsweat 

Fat loss spot reduction is not possible myth fitness

"Spot Reduction" is a Myth

Don't become a victim of the spot reduction myth! No matter how many times researchers have worked to dispel, the myth it still exists .

Here's the bottom line, you cannot reduce fat in any one particular area of the body through exercise alone. Doing more ab work to decrease belly fat just won't work. No matter how many crunches you do , that stubborn fat won't go away.

This mainly centers around the Law of Thermodynamics; which loosely translated means that less calories in and more calories out will result in weight loss. To lose fat, one has to burn more calories than consumed. 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 don't seem to be going away, taking a closer look at at your resistance regimen (use more full body exercises ex. Ball Squat, Curl to Press, Core Hammer slams) , cardiovascular training (ditch the steady-state cardio for higher intensity intervals) , and get your diet and nutrition on point by asking a professional for help.

While focusing on specific areas during your workout will help tone the muscle underneath the fat and give you well-defined muscle when body fat drops – attempting to lose body fat in any one particular area through spot training won't give you the results your looking for. 

So whether your goal is losing weight, inches, or just becoming the fittest you, you can be, keep up the good work and stay consistent! Anything worth having takes hard work and time.