Spot Reduction-Does It Work?

Spot Reduction-Does It Work?

Spot Reduction-Does It Work?

Spot reduction is really more of a myth. It may only seem to work, because if you exercise doing abs workoutsfor example, then fat can come off, but it will come off your whole body not just your abs. This is because the body distributes fat evenly. When you start losing fat the body reduces the fat evenly but tends to start with the fat you've gained most recently.

To get that ripped six pack or show off those toned arms and legs you have to burn the fat off first. There are two types of fat:

subcutaneous fat

visceral fat

Visceral fat is the internal fat. Also the can-be-dangerous fat. Visceral fat has been directly linked to:

heart attacks

high blood pressure

diabetes

Your diet helps with this fat loss. While subcutaneous fat loss(is closer to the surface of the skin) comes more with exercise. You probably already know that nutrition or eating healthy food with great nutritional value like fruits and vegetables plus doing exercise results in you losing fat. And even though exercise is a great belly fat loss tips, doing an exercise vigorously in one spot, like your abs for example, wont really have any effect on that area. So to really get the fat off and show your six pack then the best thing to do would be to eat healthy foods and exercise consistently. Here are the quick fat loss tips:

3 things for healthy eating:

1. Protein

- Lean cuts of beef, chicken breast, eggs, fish/seafood. This helps with the building up of lean muscle in the body. The more lean muscle you have the more calories you can burn.

2. Complex carbs

- Whole grains, fruits and vegetables, beans and other legumes. Complex carbs help give you sustained energy through the day or through out a workout. The carbs get broken down slowly so it releases glucose into your blood stream more slowly. Simple carbs get broken down faster and are good to eat moderately AFTER a workout.

3. Good fat

- Monounsaturated and polyunsaturated are what we call the good fats. These with omega-3 fatty acids are the ones found to help with lowering bad cholesterol(LDL) and raising good cholesterol(HDL) and are heart healthy. These fat are found in olive oil, avocado oil, avocados, fish, nuts and seeds.

Exercising for total fat loss

So now that we know spot reduction doesn't really work, we do know that exercise is still one of the key factors to shed the fat pounds. Instead of just doing crunches all day everyday, it's better to do a combination of weight lifting and cardio training. This will help with gaining muscle and the cardio will help with endurance. Both weight lifting and cardio training will help burn tons of calories. Lifting weight might not burn as much calories during the workout as certain cardio routines can, but it will help rev up your metabolism and can help burn calories up to 4 hours after your workout. So these two types of training combined with eating healthy will get you to the result you deserve. All you have to do is go and put in the effort it takes.

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