Spot Reducing: Fact or Myth?

Think reducing fat in a certain area when training is possible? Read on to learn more…

I get questions all the time like “How can I lose fat in my arms?”, “If I do a lot of sit-ups, will I get get rid of the muffin top?”, “Will doing chest exercises make my chest smaller?”.   Let’s just strip off the band aid and make it clear that spot reducing is a MYTH!

According to ACE Fitness, targeting “trouble areas” through isolated exercises is false and ineffective.  The key to achieving a healthy and strong body is by eating healthy, exercising regularly and getting enough sleep in order to increase your metabolism.  What is metabolism?  “Metabolism is the complex chemical processes your body uses for normal functioning and sustaining life, including breaking down food and drink to energy and building or repairing your body.”  Basically, the higher your metabolism, the more calories and fat you burn at rest (doing absolutely nothing!).  The more muscle mass you have, the higher your BMR (basal metabolic rate) is.  OK, no more scientific stuff….

Here are some quick tips on how to get MORE fit and increase your metabolism:

  • Change up your Workout Routine– Do you find yourself doing the same routine day after day and not seeing results?  Change it up by incorporating more interval/HIIT sessions, increase your weights or slow down your pace when lifting.  Think about working BIGGER muscle groups for high calorie burn (like squats, lat pull-downs, bench press, etc.) Check out my Circuit and HIIT workouts on Youtube HERE.
  • Eat Healthier– Without going into too much detail, eat a well-balanced meal plan (I HATE the word “diet”) is a huge factor in losing weight, gaining muscle and increasing your RMR.  Try using a food tracker like MyFitnessPal or Calorie Counter to keep track of macros (carbs, protein and fats)
  • Know your Metabolic Rate– The higher your metabolic, rate, the more calories your body burns during exercise and at rest!  Get to you know your metabolic rate to better train more efficiently.  Recently, I have been using an at-home metabolic tracking device called Lumen! This has changed the game for me and tells me when I’m using carbs or fat for energy.  I’ll post more about this in my Instagram stories and highlights soon!  In the meantime, learn more at:  Use my discount code to save 10% off purchases:  ALLYFITATL
  • Get more SLEEP– We can all probably use this!  Not getting enough sleep can totally affect your weight and fitness level.  Aside from putting your brain in a funk, sleep deprived individuals make poorer food choices, and experience lower energy levels which can negatively affect your workouts.  The average adult should aim for 7-9 hours of shut eye per night.

To conclude, is spot reducing possible? And the answer is NO!



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