This is a magical concept that apparently if you work one area hard enough the fat will just disappear from that area.
Hate your stomach? Do a thousand crunches a day and it’ll go away.
Hate your back fat? Do a million bent over rows and it just fades into the past.
It makes me so angry that this is so widely believed. It really confuses me how it became to be believed in the first place.
All it takes is a basic understanding of human anatomy to know that this doesn’t even make sense.
Spot reducing is not possible.
The theory here is that by working an area enough, the fat will transform into muscle and tone itself properly.
Unfortunately, that’s not how this works.
Fat cannot turn into muscle.
Muscle cannot turn into fat.
You may lose weight and the fat may melt off of a certain area, and at the same time you’re weight training (which you should be) and the muscle grows where the fat once was.
You may gain weight and the muscle may disappear. Fat may show up where there used to be muscle definition.
But one doesn’t turn into the other.
It’s that basic misunderstanding that lead us to this ridiculous idea that if you do 500 crunches a day you’ll lose your stomach fat.
I was reading through the comments section on an article on Facebook and I saw a comment that said something like,
“Can you show me an exercise that will help me lose the fat on my arms and thighs?”
In order to burn fat, you must either gain muscle or increase your cardiovascular activity. You must also change the way you eat.
If you want to lose fat, you’re going to need to do all three. There are people that do only cardio and lose fat, yes, but they’re not going to get the definition and health benefits that strength training brings.
Where you lose fat first is decided by your genetics.
Generally, you first lose fat in the last place you gained it.
This could be good or bad news. Do you really hate how much fat is hanging off of your arms, but your most recent weight gain was in your stomach? Then you’re probably going to lose fat in your stomach first.
Now, if you’re already doing cardiovascular activity and watching the weight come off, then of course you can add muscle in specific areas.
You can do a focused workout on your arms to build tone. It’s possible to do booty program to build your butt.
You can build muscle where you want it, because where muscle gets worked, muscle grows.
But it’s not a good idea to only train one area. The best way to go about it is to incorporate a full body strength training routine to make sure you start hitting all of your major muscles.
But I want to make sure that I’ve been abundantly clear.
You can’t spot reduce. It’s not physically possible.
If you have an excessive amount of fat in your abdominal region, it doesn’t matter how hard you commit to that “burn stomach fat fast” workout in your favorite magazine that requires five minute planks and 40 crunches. You won’t see a six pack at the end of the 21 days. I’m sorry to break it to you, but it’s true.
You might, in fact, have a six pack underneath your fat. And slowly but surely your muscle will use your fat as energy and even if you’re not doing a lot of cardio, if you are consistently weight training you will burn fat. But it won’t be as efficiently as if you also incorporated cardiovascular training.
Fat loss and muscle gain is a process, and you have to respect the process in order to see real, lasting results.
I think this is incredibly important for people to realize, comprehend, accept, and share this truth. This is something that should be common knowledge by now. By sharing this knowledge, you’re taking power away from all of the people in the media who manipulate what you comprehend so they can use it for their own personal gain.
It frustrates me that this is consistently perpetuated as truth by so-called “exercise professionals.” Basic science disproves it easily, so I’m not sure where these people get their credentials from.
But anyway, I want you to be successful. I want you to meet your goals.
You won’t be able to do that if you’re going by incorrect information.
Did you know this already? Was this something that you knew but didn’t want to believe? Do you read articles about this often?