Why You Cannot Spot Reduce Body Fat

Everyone knows at least one person that has told them to do crunches if they want to reduce their belly fat or do more bicep curls to slim down their arms. What these people are aiming for is spot reduction, which is the idea that you can perform specific exercises for certain muscle groups to target fat loss on those body parts. In this blog post, we will explore why this myth exists and how science demonstrates its inaccuracy!

Why do people believe in spot reduction?

It is difficult to pinpoint exactly when the concept of spot reduction began, but it is likely safe to assume that the idea of being able to target fat loss to specific parts of the body has been around since people have been trying to lose fat. While it is difficult to pinpoint its origin, the persistence of this belief likely stems from clever marketing and advertising campaigns. It is common to see advertisements claiming that a certain product or workout “blasts your belly fat” with amazing results. These kinds of ads showcasing lofty claims likely contribute to this myth’s popularity.

Mythbusting

Despite the commonality of this belief, science has demonstrated that spot reduction is not possible! It is just not how the human body works. When you lose fat, you lose it all over your body, not just in the specific area you are exercising. This is because fat loss is determined by your overall body fat percentage, which is influenced by your diet and total amount of physical activity, not by the specific exercises you do.

A meta-analysis on spot reduction by Ramirez-Campillo et al. found that there is no scientific evidence to support the idea that you can target specific areas of the body for fat loss. They included 13 studies in their analysis that looked at spot reduction in various parts of the body and found no significant evidence to support spot reduction. They concluded that the idea of spot reduction is likely derived from wishful thinking and convenient marketing strategies.

If the science is clear, why do people still believe in spot reduction?

Aside from faulty marketing campaigns, it could be because people see visible changes in the muscles they are exercising. For example, if you begin training your core with more intensity, you may notice an increase in the muscularity of that area, resulting in increased muscle tone. However, this does not necessarily mean that you are losing fat in that area. You may simply be gaining muscle mass, which can give the appearance of a slimmer waistline or more defined muscles even if your overall body fat percentage has not changed.

Another reason people may continue to believe in spot reduction is due to influencers with lean bodies claiming to try such and such workout plan or dietary supplement to get those 6-pack abs. While their workout plans likely have merit in claiming to be beneficial for fat loss, it is important to remember that these individuals likely achieved their physique through a combination of diet, exercise, and sometimes genetics. It is not possible to target specific areas of the body for fat loss, no matter how many sit-ups or curls you do.

The Bottom Line

So, if you want to lose fat in a specific area of your body, the key is to focus on overall fat loss through a combination of diet and exercise. While it is true that exercise can help to tone and strengthen muscles, this does not necessarily lead to fat loss in a specific area. Spot reduction is a myth that needs to go away!

It is important to remember that everyone's body is different and that genetics play a role in where you tend to store fat. Some people naturally have a slimmer waistline or leaner arms, while others may have to work harder to achieve that look. This just means that if you naturally hold more fat on your waist, then it will take a bit more work to reveal that 6-pack. 

The bottom line is that you need to focus on overall health and wellness. Rather than thinking you can spot reduce, focus on a holistic training and diet plan to reach your goals!

References

Kordi, R., Dehghani, S., Noormohammadpour, P., Rostami, M., & Mansournia, M. A. (2015). Effect of abdominal resistance exercise on abdominal subcutaneous fat of obese women: A randomized controlled trial using ultrasound imaging assessments. Journal of manipulative and physiological therapeutics, 38(3), 203-209.

McCarthy, J. P., & Roy, J. L. P. (2012). Physiological Responses and Adaptations to Aerobic Endurance Training. NSCA's Essentials of Personal Training. 2nd ed. Champaign (IL), Human Kinetics, 89-105.

Ramírez-Campillo, R., Andrade, D. C., Campos-Jara, C., Henríquez-Olguín, C., Alvarez-Lepín, C., & Izquierdo, M. (2013). Regional fat changes induced by localized muscle endurance resistance training. The Journal of Strength & Conditioning Research, 27(8), 2219-2224.

Ramirez-Campillo, R., Andrade, D., Clemente, F., Afonso, J., Pérez-Castilla, A., & Gentil, P. (2022). A proposed model to test the hypothesis of exercise-induced localized fat reduction (spot reduction), including a systematic review with meta-analysis. Human Movement, 23(3), 1-14.

Vispute, S. S., Smith, J. D., LeCheminant, J. D., & Hurley, K. S. (2011). The effect of abdominal exercise on abdominal fat. The Journal of Strength & Conditioning Research, 25(9), 2559-2564.