Spot Treating Fat: Fact or Fiction?

     Lately I have been asked by some individuals if it is possible to spot treat fat.  Many men and women have certain “trouble zones” on their bodies that just won’t go away no matter how vigorous they exercise.  Visceral fat, or belly fat, is a common problem for men.  An excess of visceral fat can place you at risk for heart disease as well as several other deadly diseases.  Women often have problems losing visceral fat around their butt, hips, thighs, and triceps.  So is it possible to exercise just one area of the body and get rid of the fat?

     The answer to this question is no.  Spot treatment for fat is a myth.  One of the main reasons spot treatment has become such an interest for individuals is because of the media.  There are many infomercials and advertisements that attempt to sell the general public a product that “guarantees” to banish belly fat, bat wings on the triceps, cellulite on the butt, and excess fat on your hips and thighs.  However, numerous scientific studies suggest that spot treatment is not valid.

     In one study cited by the American Council on Exercise, researchers studied tennis players to determine if spot reduction was a myth.  In this study, researchers took subjects who played tennis at the competitive or elite level.  The researchers hypothesized that if spot reduction were to be true, then the dominant playing arm would have less fat because it is being exercised more.  At the end of the study they determined that both of the arms had the same amount of fat, but the dominant playing arm had increased muscle mass.

 

      In another study also cited by the American Council of Exercise, researchers had 13 male subjects complete a one-month abdominal exercise program.  Fat tissues from the abdomen, thighs, and buttock were sampled before and after the experiment.  There was a similar decrease in fat in all three of the areas, even though the only exercise the individuals completed during that month was a grand total of 5,000 sit-ups.  The subjects lost total body fat but did not “spot treat” the abdomen to lose more fat than the other sites tested. 

     It is not possible to spot treat areas on your body.  But combining anaerobic and aerobic exercise will help increase your lean body mass, meaning you will boost your metabolism and decrease total body fat.  Resistance training will help increase your lean body mass.  This can include anything from strength training to muscle endurance training.  The key to building muscle mass is hitting lactic acid.  Also, mix up your resistance training workouts by doing high-intensity interval training (HIIT).  This may look like jogging for 1 minute followed by a 1 min sprint.  You could then repeat this 5-10 times.  You really just want to make sure you are getting your heart-rate up during these types of exercises.  If you don’t like to run, try HIIT with biking, swimming, elliptical, jump-roping, etc. 

Bryant, C. (2004, January/February). Why is the concept of spot reduction a myth?    
         Retrieved from http://www.acefitness.org/fitnessqanda/fitnessqanda_display.aspx?itemid=341.

Courseault, J. M.D. (2011, February 4). Does your body burn fat in the area you work out? Retrieved  from       http://www.livestrong.com/article/374166-does-your-body-burn-fat-in-the-area you-work-      out/#ixzz1qErmc8bn 

Eitel, J. (2010, May 30). Lose belly fat exercises.  Retrieved  from http://www.livestrong.com/article/134935-lose-belly-fat-exercises/ 

Miller, A. (2011, May 26).  What exercise is good for pelvic area fat? Retrieved from           http://www.livestrong.com/article/368255-what-exercise-is-good-for-pelvic-area-fat/