The Truth About Spot Reduction Training

The Truth About Spot Reduction Training

Here’s why you should focus on full-body fitness instead.

By Chrisanne GriseUpdated August 9, 2020

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We’re all about body positivity here at Peloton, but we know that many people often have specific areas in mind that they would like to target as they get in shape. That might result in spending entire workout sessions focused on burning fat in one place—say, doing lots of crunches to target the midsection. This is called spot reduction, and in reality, research has shown that it’s ineffective. Peloton instructor Andy Speer explains why full-body fitness is a better method to help you reach your goals.

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Why doesn’t spot reduction work?

Fat is stored energy—and when you exercise, it can be pulled from anywhere in your body and sent to your muscles to be burned. So while you may be working your core, there’s no guarantee that you’ll be using any fat stored there.

If you want to lose fat around a specific area, Andy says, that’s “a product of what you do to your system as a whole: balanced training including cardio, strength training and recovery, nutrition, and sleep.” By eating nutritious foods and keeping consistent with your workouts, you’ll burn calories and lower your blood sugar levels, ultimately decreasing the amount of stored fat in your body.

How is spot reduction different from a class that focuses on one muscle group?

Classes that target one muscle group—such as arms and shoulders—are designed to build up those muscles, not reduce fat. “You will strengthen your arms and shoulders, meaning over time, you’ll be able to lift more weight than you previously could,” Andy says.

Strength training helps you develop lean muscle mass, which could make your body look more toned. “Don't worry, your arms will not blow up like the Hulk,” Andy says, “but a small increase in muscle size—combined with a fat loss . . . due to a balanced nutrition and exercise routine—will appear leaner.” In other words, you could get stronger and feel more confident about your body. Who wouldn’t want that?

So how do I focus on full-body fitness?

Your strength training plan should include one or two full-body strength classes a week, according to Andy. Then fill in the other days with workouts that focus on specific areas, such as upper body and lower body. And of course, don’t forget to add in some cardio.

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Most importantly, you may also need to change your attitude about getting into shape. “Don’t go into an arm section thinking 'This is how to lose fat around my arms,’” Andy says. “Go into any lift thinking, ‘This is how I will improve strength and functionality of my arms, which will improve the strength and functionality of my entire body.’” That will make your body more efficient at burning calories and lowering blood sugar levels, which will also help reduce the amount of stored fat. Ultimately, the way that exercise makes you feel is the reward for your hard work. You’ve got this!

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