Spot Reduction : Hit Or Myth?

Mar 23, 2011   //   by Reflexion   //   Articles, Fitness  //  No Comments

The Quick Fix.

“How do I get rid of this area here?”

An often heard phrase by trainers and gym instructors from clients and gym members looking to lose their “Tuckshop Lady” arms (Thanks Kyle Sandilands for etching that phrase into our brains.), mid-section bulge or other problem area.

  • Sounds like a great idea!
  • What do I need to do?
  • When can we start?
  • Where do I sign up?

Not Going To Happen.

Ok. Here’s the deal. You can work on those areas and shape them up. But, contrary to any insomniacs friend, the late night infomercials, this cannot be achieved with any fancy shaking, rotating, buzzing, pushing or pulling device that somehow chews the fat from that one location on your body.

The only way to reduce the size of  a particular area, is to make an overall reduction in bodyfat with your genetics, hormones and  age deciding where the changes are going to take place first.

Common Exercise myths :

  • Crunches will reduce my waist
  • Leg raises will reduce my thighs
  • Tricep dips will shrink my arms

There is not a problem with using these exercises as part of a strength program, there is a problem if the reason for doing them is to spot reduce. You will strengthen and build underlying muscle, but the overlying bodyfat will remain.

So, What Do I Do?

Spot reduction aside, looking at the whole body, it pays to incorporate exercises that include just that. The whole body. Exercises like squats, lunges, pushups etc. utilize multiple muscle groups simultaneously, offering a more time effeicient and productive session. This will add fat-burning lean muscle mass to your body. Combine cardio sessions to your routine and keep a close eye on your food intake and you will be shaping, along with the rest of your body, those arms in no time.

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