When it comes to fitness levels, workouts and weight loss efforts, there exists a plethora of solutions and methods each backed by a certain belief or scientific proof which when followed religiously results will manifest. However, and whichever method you choose to lose fat from your body, there is one misconception when it comes to fat burn through exercise.
Humans come in different body shapes and types. In general, each one of us has at least one area of their body that they’re not satisfied with. Be it bat wing arms, love handles, beer belly or big thighs. In an effort to lose the fat in such areas, they usually focus all or most of their exercise routine on moves that target such areas. Hoping that such moves will physically melt away or reduce the fat content in those stubborn body parts. Today we are going to introduce a term that has been proven obsolete in the nature of weight loss..
Spot fat burning, describes the above actions. As discussed, people tend to store excess and unequal body fat amounts in differing body areas.. Achieving change through diet and exercise takes time and effort, leaving those who desire a quick fix in search of a faster solution. They often alter their efforts to spot fat burning; meaning trying to slim down troublesome areas of their bodies rather than exercising the entire body. This method was never the answer..
An example of spot reduction is exercising the triceps in order to get rid of excess fat on the back of the arms. Fat loss doesn’t work that way..
How Fat Loss Works
To understand why spot reduction may not be effective, it is important to understand how the body burns fat. The fat in your cells is found in the form of triglycerides, which are stored fats that the body can use for energy. Before they can be burned for energy, triglycerides must be broken down into smaller sections called free fatty acids and glycerol, which are able to enter the bloodstream.
During exercise, the free fatty acids and glycerol used as fuel can come from anywhere in the body, not specifically from the area that is being exercised. Researchers found that although some fat loss did occur in troublesome areas, it was generalized to the entire body. So, when you lose fat, you rid your overall’s body fat percentage as opposed to the targeted area.
How to Reduce Fat And Tone Problem Areas
High-intensity workouts and exercises that engage the entire body have been shown to be most effective at shedding pounds.
The best exercises for overall fat reduction include:
1 || Cardiovascular exercise: Cardio, such as running and cycling, uses large muscle groups and has been proven to be effective at torching calories. It may be particularly effective at melting stubborn belly fat.
2 || High-intensity interval training (HIIT): HIIT involves short periods of intense activity immediately followed by a recovery period. Studies show HIIT may be more effective at burning fat than steady-state cardio.
3 || Whole-body exercises: Instead of focusing on one area of the body, whole-body exercise like burpees have been shown to burn more calories and lead to more fat loss than targeted muscle toning exercises.
4 || Combining exercises: Combining resistance training and cardiovascular exercise has been shown to be more effective at shedding pounds than just focusing on one type of exercise.
Ultimately, focusing on working towards a healthier, more toned body overall may be more beneficial than attempting to lose fat in one particular area. With hard work and dedication in both the gym and kitchen, you can achieve your weight loss goals.