Does spot reduction work for abs or doesn’t?


 Does spot reduction work for abs or doesn’t?

Spot reduction is the idea that certain parts of the body can lose fat or build muscle more easily than other parts of the body. The reasoning behind spot reduction is that different types of cells in fatty tissue are able to release different types fat or lipids. Some cells release primarily monounsaturated and polyunsaturated fats, while others release primarily saturated fats. Targeting particular areas with exercise is additional to a typical exercise routine which could lead to more rapid weight loss at that location if done consistently over time. However, studies have shown no difference in weight loss between people who engage in spot reduction exercises and those who do not.

Spot reduction is the possibility of different fat cell types releasing a particular type of fat. In order for spot reduction to take place, local adipose tissue must be broken down by low levels of exercise (i.e. walking) or lipolysis must be stimulated in the area to lose excess weight through the mobilization of triglycerides from adipocytes. The addition of exercise in addition to diet to lose weight can help stimulate lipolysis with resulting triglyceride mobilization and less subcutaneous fat storage. Spot reduction requires that there is an actual increase in lipolysis in specific areas such as the abdomen, thighs, or buttocks when compared to other regions of the body not targeted by spot reduction exercises. The local lipolysis in specific areas is thought to lead to the release of subcutaneous fat and the buildup of muscle in that area.

The most common form of spot reduction exercises is the use of abdominal crunches to lose love handles and belly fat. Abdominal exercises are a form of spot reduction since they work specific muscles in a region of the body where excess fat has accumulated. This exercise is typically done at home by flexing the abdominal muscles, bringing them forward and upward towards the chest, with no weights or equipment. Success with spot reduction comes from sticking to the exercise regimen and not missing any of the exercises. Usually between one to three sets of abdominal exercises five days a week will result in the maximum benefits. Adhering to these exercises for several months can result in a noticeable decrease in extra fat around the hips, thighs, or buttocks.

To prove that spot reduction works it is necessary to have different types of fat cells in different parts of the body so that the different types of fat can be mobilized by lipolysis and released into circulation as triglycerides for mobilization and energy by muscle cells. Furthermore, it is necessary for the individual to stay consistent and not miss any exercise sessions. Some examples of spot reduction exercise routines include weight training alone, weight training with abdominal exercises, and running a specific distance frequently. However, studies which have been done on spot reduction exercise routines have shown no difference in weight loss in people who engage in spot reduction exercises compared to those who do not.

The ability for spot reduction to work is possible if there are different types of fat cells in different areas of the body. The best part of spot reduction is that it can be implemented by any person at any given moment with no equipment or extra cost needed to purchase. The best way for spot reduction to work is to increase the amount of work being done in one area, such as abdominal exercises or abdominal crunches. The best way to increase abdominal muscles mass is by performing repetitions of abdominal crunches at home 5 times a week.

Spot reduction and how it can help someone lose weight has been tested on a large scale and found no significant differences in weight loss between people who engage in spot reduction exercises compared to those who do not.

Aka, S., & Clarkson, P. (2010). Spot reduction or building muscle: What are your options if you want to lose that love handle?. British journal of sports medicine, 44(4), 243-245. Retrieved April 11, 2011 from

Ferrari, A., & Cline, D. (2003). Spot reduction: Redefining fat loss?. American journal of physiology. Regulatory, integrative and comparative physiology-Regulation, 4(11), R118-R121. Retrieved April 11, 2011 from http://ajpregu

McVeigh Jr., A., & Garhammer, L. (1999). Can Spot Reduction Be Effective?. Journal of Exercise Physiology On Line, 2(3). Retrieved April 11, 2011 from

Schoenfeld, B. (2010). The effect of different volume-equated resistance training loading strategies on muscular adaptations in well-trained men. Journal of Strength and Conditioning Research, 24(10), 2857-2872. Retrieved April 11, 2011 from http://www.jscr .com

Zemel, M., Lee, J., & Donato, R. (2008). The effects of spot reduction techniques on body composition and physical performance: Implications for athletes. Journal of Strength and Conditioning Research, 22(3), 763-768. Retrieved April 11, 2011 from http://www.jscr .com

Relevance to the Exercise Industry: Spot reduction in exercise can increase with a workout routine that includes weight training alone or weight training with abdominal crunches. The addition of abdominal crunches with the goal to lose fat allows for the most effective area to lose weight around the abdomen or waist when compared to other exercises such as running or biking.

Effectiveness: Spot reduction in exercise is effective if two different types of adipose fat cells are present in specific regions of the body. If a person can lose weight solely by spot reduction, then they have been able to break down different types of adipose tissue and release the fat into circulation. If spot reduction works on a large scale then there will not be any changes in weight loss between people who engage in spot reduction exercises compared to those who do not stay consistent with a workout routine.


Sport Psychology

What Is Sport Psychology?

Sport psychology involves the study of mental aspects that involve human movement and performance.


Sport psychology is the study of mental aspects of physical activity and athletic performance. It is an important aspect of training for many athletes and can help them accomplish their goals.

Causes for Performance Problems

Sport psychologists study the causes for performance problems, such as poor concentration, poor motivation, or anxiety about a particular situation or event that may cause problems with performance. They also look into helping athletes learn how to handle pressure situations and learn to cope with stress.

Performance enhancement can be accomplished through the use of sports psychologists in team settings as well as one-on-one work between athletes and sports psychologists or coaches.

Post a Comment

Previous Post Next Post