Spot Exercises

It seems logical that if you have weight to lose around your middle, doing more situps will resolve the problem or biceps curls will melt the fat on your arms. But spot reducing is a myth that wastes the time and energy you dedicate to working out. Instead of targeting specific problem areas, get the big picture and learn which exercises are most effective to help you burn fat and get in shape.

  1. Fat Burning versus Muscle Toning

    • The concept behind spot reduction is to shrink and reshape specific areas of your body. While doing exercises for a trouble spot will tone and sculpt the underlying muscle, it will not necessarily diminish the amount of fat stored at the site. To see effective lasting results, you must address the body as an entire organism made up of symbiotic systems that work together. Building muscle is an important element in burning fat. A 2008 study published in "Cell Metabolism" found that increased muscle mass reduced obesity and encouraged fat metabolism in laboratory mice. And the American Council on Exercise ran a landmark study in the mid-80s where participants completed 5,000 situps in 27 days. The resulting fat loss occurred throughout their bodies due to the calories expended, not the targeting of their abdominal muscles.

    Duration, Intensity and Frequency of Exercise

    • The duration, frequency and intensity of daily exercise will influence how much progress you make in reshaping your body. For clinically significant weight loss, the American College of Sports Medicine recommends 250 minutes or more weekly of moderate to vigorous intensity aerobic activity, along with two to three days of resistance training consisting of two to three sets of 8 to 12 repetitions of exercises for each major muscle group. That translates to roughly an hour per day of exercise to achieve significant results.

    Exercises that Burn Fat

    • An alternative approach to traditional cardio and weight training is to intersperse high-intensity intervals with moderate-intensity bouts of exercise. This method, known as high-intensity interval training, or HIIT, may help you gain faster results in shorter individual exercise sessions. A 2013 study published in "Applied Physiology, Nutrition and Metabolism" found interval training to significantly increase fat oxidation in HIIT-trained laboratory rats over a four-week period. (reference 3) An example of HIIT training is to walk for two minutes at a brisk pace, then run all-out for one minute. Repeat this three-minute cycle 10 to 20 times. Another approach is to combine your cardio and resistance training by interspersing intense bouts of cardio between resistance training exercises. For example, do a set of biceps curls, then jump rope for one minute before moving on to your next exercise.

    Other Lifestyle Factors

    • In addition to exercise, taking better care of yourself can help you lose unwanted body fat. Getting adequate sleep, eating fresh whole foods and staying hydrated are key to bringing your body's systems into balance. If you have Type II diabetes, it can interfere with your body's ability to break down fat. A 2006 essay published by the Biochemical Society notes that the reduced insulin sensitivity characteristic of diabetes inhibits the rate of fatty acid oxidation in muscle cells.The best way to improve insulin sensitivity is to engage in high-intensity exercise and reform poor dietary habits, not focus on just one area of the body in hopes of spot reduction.