Spot Reduction and Stubborn Fat Loss

Spot Reduction and Stubborn Fat Loss

Use the label you want, it is undeniable that everyone has “problems” that often make weight loss diets and fat loss workouts ineffective.

And while myths like “tightening your waist” have proven to be inaccurate (or perhaps rather the result of wishful thinking), it’s hard to deny that fat seems to melt certain parts of your body while stubbornly clinging to other parts.

One of the most difficult aspects of the fitness industry is that the “experts” are divided. A group focuses on what works and who can scientifically prove what is effective. Ideally, you can marry both. But it often takes time.

Is It Broscience…Or Results Before Research?

All scientific research must be funded. And getting this funding is a long and difficult process. Not to mention the fact that a lot of the cool things you do at the gym would never be funded because most research companies just don’t care about muscle gain and fat loss the way the average guy does.

This led to a fracture where pro research meant being an anti-bodybuilding propensity to accept fitness techniques. For example, since it has not been fully established that inclined pressing works on the clavicular head of your pecs, the idea was deemed unnecessary; the study-dependent trainers argued that muscle fibers ran the entire length from origin to insertion and were activated by simple nerves, so it was not possible to preferably recruit certain areas. Of course, it is possible that all bodybuilders have known in history.

And now research clearly shows that some trainers and scientists owe these bodybuilders an apology. In a review article written years ago, Dr. Jose Antonio began to dispel misunderstandings and clearly showed that they can target certain muscle areas.

Belly Fat and Big Thighs: The Role of Gender and Genetics

I understand that genetics can be a weakness for many (okay, I had absolutely no intention that it was a pun, but now I see how smart it was, so I stick with it. Please don’t click far?). However, I think it’s worth taking a little time to at least address the issue.

Where did I get my body?

I had it from my mother.

Somehow. But also years of dedicated strength training and proper nutrition. It doesn’t sound so attractive to say that, does it?

Bouchard found that the degree of tronko-abdominal subcutaneous fat is determined by a genetic effect of 30% (1993), and Perusse et al.grade 42% to 56% for subcutaneous fat and abdominal visceral fat, respectively.

And, of course, there are also a number of other factors that contribute to the regional distribution of body fat, including hormones, exercise, nutrition, etc.

All of this to say, yes, genetics plays a role in where an individual stores fat on their body, and it also seems to largely determine where we lose body fat first and last (and vice versa, where we gain body fat). But in no matter should he be used as a scapegoat.

The Illusion of Spot Reduction

Spot improvement or body improvement is when you change the shape of your body by building muscle in certain areas. Weightlifters should be very familiar with this concept.

Because unlike body fat, muscle is site-specific (Wakahara et al., 2013).

For example, if you want to create the illusion of a smaller size, create wider lats by making more specific movements. If you want round, firm and / or muscular gluteal muscles, it is in your interest to perform exercises for the gluteal muscles, such as hip strokes, lunges, Bulgarian squats, sedentary abductions and gluteal muscles.


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