You Can Target Fat Loss in Specific Areas
THE CLAIM
"Doing exercises for a specific body part will burn fat from that area (spot reduction)."
[EVIDENCE SUMMARY]
Spot reduction is one of the most persistent fitness myths. Your body decides where to store and burn fat based on genetics, hormones, and overall body composition—not which muscles you exercise. Doing thousands of crunches won't specifically burn belly fat. Fat loss occurs systemically when you maintain a caloric deficit.
How Fat Loss Actually Works
When your body needs energy beyond what you're consuming, it mobilizes fat stores through a hormonal process involving epinephrine and norepinephrine. These hormones travel through your bloodstream and affect fat cells throughout your body—you cannot direct them to specific areas through localized exercise.
The Research Is Clear
A 2007 study had subjects perform leg presses with one leg while the other remained inactive. MRI scans showed fat loss occurred equally in both legs and throughout the body—not preferentially in the exercised leg.
What Does Work
Focus on overall caloric deficit through diet and exercise. Strength training builds muscle that can improve appearance in specific areas even without spot fat reduction.
- Genetics largely determine where you lose fat first and last
- Targeted exercises build muscle but don't selectively burn fat
- Overall body fat reduction is the only way to lose fat anywhere
- Patience is required—stubborn fat areas are usually last to go
[KEY TAKEAWAYS]
- Spot reduction is a myth—fat loss happens throughout the body
- Genetics determine fat distribution and loss patterns
- Targeted exercises build muscle but don't burn localized fat
- Focus on overall caloric deficit for fat loss
[SOURCES] (2)
Regional fat changes induced by localized muscle endurance resistance training
Ramírez-Campillo R, et al.
Subcutaneous fat alterations resulting from an upper-body resistance training program
Vispute SS, et al.
[RELATED MYTHS]
Exercise & Fitness
Muscle Turns Into Fat When You Stop Exercising
If you stop working out, your muscle tissue will convert into fat tissue.
Exercise & Fitness
You Must Exercise for 30+ Minutes to Burn Fat
Fat burning only starts after 20-30 minutes of exercise; shorter workouts are worthless.
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