MYTH: What muscle you work determines where you lose fat (spot reduction)

FACT: Genetics determine where you lose fat

Let’s get right to the point: a muscle has no control over the fat between it and your skin. At some point everyone has tried to spot reduce. Pli squats for the inner thigh? Every ab device ever invented? Butt and gut classes? Fitness professionals are often asked questions such as

a) What is the best way to tone your legs, stomach and back?

It’s the word "tone" that confuses people. What does it mean? People think it means something like "create muscle definition", but what they really want is less fat, and what is often overlooked is the fact that muscles become more visible by reducing the layer of fat that conceals them. No specific exercise will create muscle definition by removing fat from an area. So what’s the solution? Lose body fat, and your muscles, that are as hard and toned as any bodybuilder (however smaller), will be revealed. In other words, simply consume fewer calories than you burn until your fat levels are reduced to your satisfaction. However, weight training adds muscle as you lose weight, so once you’ve reached your goal, you’ll have a much more defined look. Larger muscles may help accentuate the body’s natural contours.

b) How can I get rid of the excess fat around my thighs specifically?

You can’t. Consider this: even though your thighs are one of the most active parts of your body, it’s still where fat seems to end up. As you maintain a calorie deficit (eat less than you burn), body fat will leave from whatever area your body was genetically programmed to draw it from at that point in time. As a rule of thumb, the last place on is the first place off, but this can change as you age. And again, if you keep burning off more calories than you take in, those areas on your thighs will disappear; but they might be the last things that do.

A word of caution – many exercisers, in an attempt to accelerate the loss of fat from a trouble area, will launch an all out exercise attack on that area. Performing a high volume of resistance training for an area that is viewed as fat or bigger than one likes may have the undesired affect of increasing muscle size (called hypertrophy) in that area. If caloric intake is sufficient (and it often is), and body fat is not being lost systemically, then the area of focus can increase, pushing the fat over it farther out.

MYTH: If your goal is body fat reduction, you’ll burn more fat in your target heart rate zone; if you go over it you will burn muscle

FACT: If you’re maintaining a calorie deficit, then the harder you work the more calories you’ll burn and the faster you’ll lose fat

Let’s look at the evolution of this myth. Tracking intensity and heart rates are measurements which are used by endurance athletes in their training. This was to ensure that an athlete did not work at a rate that would cause them to prematurely fatigue. If the athlete worked at too high an intensity, they would deplete their muscular CHO stores and "hit the wall" which impedes performance. Training in the proper "zone" ensured that muscular carbohydrate would not be depleted and that activity could continue for the required time or distance.

At rest, our bodies are primarily burning fat. As the intensity of activity begins to increase, so does the contribution of muscular and systemic carbohydrate. At about 20% VO2 max, fat contributes 60% and CHO 40% of the energy used. This contribution equalizes (50/50) at about 35% VO2 max. By 70% of VO2 max, CHO makes up 80% and fat 20% of the energy used to fuel activity . So, while it is true that fat makes up a bigger contribution of calories burned at a lower intensity, this has no application to a weight loss client. Fat or weight loss is ensured by being in a caloric deficit. The practical goal for the typical exerciser is how to maximize their time working out, so as not to "live in the gym". At a higher intensity of exercise, more calories, and usually even more fat, are burned; period. Additionally, there is a phenomenon called EPOC (excessive post oxygen consumption) that indicates a higher rate of fat usage for many hours after the exercise session, BECAUSE of the exercise session. EPOC is directly correlated with higher intensity exercise , . Ultimately, you would have to exercise for twice as long at a lower intensity as you would at a higher intensity to get the same degree of calorie burn. As for muscle being burned, that is influenced by total caloric intake, availability of glucose and duration of activity1. When muscle tissue becomes an energy source for the body, it’s beneficial since this activity stimulates the growth of new muscle, just like weight training does. In both instances, exercise served a stimulus to "damage" muscle, leading to a rebuilding response.

In summary, exercise itself does not burn a significant amount of fat. Overall loss of fat is determined by your total energy expenditure over the course of the day ‘ and the intensity of your physical activity matters a great deal . In other words, exercise simply adds to your daily calorie needs, so do all you can during your workout time because the longer and more intensely you move, the greater the amount of calories you burn, leading to a greater fat loss. And the less fuel you put back in, the more must be drawn from your fat stores during the non-workout portions of your day.

References:

Copyright (c) 2009 Neal Spruce

Neal Spruce is chairman of the board for the prestigious National Academy of Sports Medicine (NASM) and founder dotFIT, LLC. Neal is a fitness specialist, author, licensed teacher, researcher, bodybuilding champion, personal fitness consultant and speaker. dotFIT is the leader in online fitness and weight loss programs.

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Have you ever wondered why it’s so hard for most people to get six pack abs? You see all these commercials on TV for ab gadgets that promise you six pack abs very quickly. They’re all B.S. There is a very slim chance that any of the models demonstrating those ab workouts ever got their body by using those products.

So let’s reveal some myths that are commonly associated with getting six pack abs and ab workouts.

Myth: Doing only crunches and sit ups and other various ab workouts will get you ripped abs.

Truth: This is just not true. It takes a full body workout, not just ab workouts, to burn enough fat to reveal your abs. It’s possible to have rock hard abs that are just covered in fat.

Myth: It doesn’t matter what you eat as long as you exercise enough.

Truth: This is completely wrong. There are certain foods that will actually deposit more fat around your waist line, such as beer. Healthy eating habits are KEY to getting six pack abs. The good news is you can still eat good tasting foods that are healthy at the same time.

Myth: You can burn enough fat by just doing cardio exercises like jogging and running.

Truth: Doing cardio exercises may be effective for short term fat loss but eventually you will hit a plateau where the workouts become ineffective. It’s important to combine cardio exercises with full body workouts and ab workouts plus healthy eating habits.

Getting six pack abs is not as hard as you think. Here are some basic steps to get you well on your way.

• 1. Modify your eating habits to start eating healthier. Ditch the junk food. Stay away from fast food and anything that is deep fried.
• 2. Start working out. It’s important to work your whole body, while throwing in some ab workouts to further strengthen your abs. Do NOT focus on just the ab workouts as this won’t burn enough fat from your body.
• 3. Develop a plan and stick to it. Pick the days that you’re going to workout, and then write out a plan of what you’re going to do. Be as detailed as possible for best results. Put your plan somewhere where you will see it often. Hold yourself accountable!

To sum it up, just remember to combine full body workouts, ab workouts, healthy eating while also developing your routine and then sticking to it!

Everything you’ve ever been told about getting six pack abs has been a bold faced lie! I’ll let you know the REAL truths plus give you workout routines and diet tips that will have you sporting a six pack in no time. Get all this by visiting Six Pack Abs For You right now.

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