Spot reduction methods are not true- What to do?
Everyone loves a shortcut. For any problem, we tend to avoid the difficult part while solving it but unfortunately, life doesn’t seem to be fair to us, and we have to deal with them. The fitness industry is run by some popular myths including the spot reduction and is widely believed that by doing some workout that targets specific muscle groups; fats can be reduced from some parts of the body. In simple word, doing thousands of crunches or sit-ups won’t reduce fats from the specific parts of the body, and the strong abdominal muscles won’t visible if these are hiding behind the fats. Reducing body fats and making strong core are two different things. The bitter truth is the reduction of fats from specific parts which are impossible, but the good news is fat reduces from entire body by doing any physical activities. In short answer, spot reduction is impossible but possible for long-term. Before any conclusion, we should know the reason behind fat storage in our body.
Why more fats in certain areas
Some people look overweight but don’t have excess fats whereas some have more fats at some particular places despite being skinny or vice versa. Though, it doesn’t mean that being skinny is the good sign of health as mention by our society. The bitter truth is fat storage happens due to genetic. Some people have more fats in their belly or butt or arms, and even after the intense workout fats don’t fade away and the blame goes to hormones only, but there is no point to become depressed because, in the end, it depends on lifestyle.
Our sexual hormone testosterone and estrogen play a major role in fat storage and is the reason for different body shapes of male and female. Let’s make it simple. Puberty changes our body significantly and is the time when it develops fats due to adipose tissue that stores in different parts. Scientifically, male body stores fat in the belly, or sometimes chest whereas female body has most of the fats in butt or thighs and is the reason for the cardiovascular problem that men are facing. Too much testosterone is also a reason for storing more fats in the belly. Testosterone promotes leanness & abdominal fat, and since it decreases with age, men tend to store more fats in the belly. At the same time, it is also true that having too much testosterone causes more belly fat. Though it’s impossible to describe briefly here due to the length of the article and our aim is to give a simple description regarding the fat storage. The only way to control it by making a balance that ultimately depends on the lifestyle.
How it happens
In our body, fats are stored as triglycerides and are impossible to burn, and the only way is to break it down into glycerol and fatty acids so that could enter into the blood stream. So after an intense workout, the body pulls fats from anywhere to break it down which most of us are wrongly assuming that, burns happen in the target areas and this is because of the afterburn effect. Though isolation workouts don’t burn fats but give shape to the target muscle groups, and that’s why people are convinced about spot reduction.
The workout burns more fats but it doesn’t mean that we are losing the more body fat at the same time, and this is the actual reason why weight loss doesn’t happen immediately. The heart is responsible for calories burn, and an average human body burns 8 calories with a heart rate of about 120 beats per minute. High intensity workout (HIIT), Crossfit and weight training are helpful to burn more fats. These are so difficult that a person won’t able speak and yes this is how it works. It’s difficult but with proper guidance, anyone can do these and can achieve the desired fitness level.
No matter how hard you train the body, it won’t give the desired result unless your focus is on the nutrition. It is important to monitor the food you eat; otherwise, all hard works will go in the vain. You should be more cautious in case, have higher body fats because people with higher body fats have the tendency to store more if not careful about food. To achieve the result, it is important to count the calories you burn and take, though there is a difference between weight and fats, and it is possible to lose fat without reducing the weight. And you don’t need to eat crap in the name of diet however clean eating will be helpful but doesn’t mean to remove the favorite food permanently because sometimes eating on choice is not bad but you need to make a balance.