Most of us have had the old problem of trying to lose weight in a particular area, but is it really possible? Many experts would say that spot reduction of stubborn areas where fat is stored is not feasible, but some believe that exercise can actually help you lose weight in a specific area.
In this blog post, we’ll see if exercise really helps target weight loss in a certain area and give you tips on how you can use exercise as part of your strategy. By weighing the merits of each argument, we hope to help you discover whether targeted fat loss through specific exercises is something you should try or avoid.
Physical exercise combined with a balanced diet is the best combo against obesity.
Obesity and overweight are often caused by an imbalance between calories consumed and physical activity, when the calories consumed exceed those expended over a long period of time. To lose weight, it is recommended to follow a healthy diet and practice regular physical exercise. According to Inserm, even a moderate weight loss, such as 5%, can have significant health benefits, such as a reduction in blood sugar, blood triglycerides and cardiovascular risks. Although research disagrees that there is a “magic bullet” for weight loss that works for everyone, regular exercise has been shown to benefit your health. However, it is important to understand that you cannot bet on targeted weight loss in a particular area despite the specific exercises aimed at it.
Is this a myth to sweep from your sports routine??!
According to Christophe Gaffney, a lecturer in integrative physiology at Lancaster University, the idea that particular exercises that target one part of the body could melt fat and slim it down is a myth. Body weight regulation is influenced by several factors, such as biological rhythms, genetics, hormones, age and stress, which can vary from person to person. Many of us are prone to storing excess fat in our buttocks, stomach and thighs, but hormones, genetics, diet and even exercise levels can affect where you store fat. fats.
It is impossible to target fat loss in a specific part of the body. When you lose weight, you lose fat in the areas where it’s the most, such as your abdomen, legs, and arms. This weight loss process is determined by your age, gender and genetics, especially in women. Although some people hope that specific strength-training exercises, like sit-ups for abs, can help melt fat in a particular area, there’s no conclusive evidence to support this idea. To lose weight through exercise, the body must break down fat stored in fat cells into fatty acids, which in turn are transported to muscles through the bloodstream and serve as a source of energy. during training.
This reasoning has also been confirmed by various studies.
A study published by the Los Angeles Department of Human Kinetics had participants train their non-dominant leg on a leg press for 12 weeks. At the end of the training period, there was no significant drop in body fat percentage in the legs or the body as a whole. On the other hand, there was a decrease in fat in the upper part of the body.
Simply put: Your body doesn’t choose where it draws its energy stores (i.e. fat). When you do a series of lunges, the fat cells in your thighs don’t start burning. On the contrary, your body notices that you need energy and sends enzymes and hormones throughout your body to provide it. Hence a significant fat loss arises.
In general, the best way is to target the whole body.
Understand the concept of lipolysis.
Lipolysis is an important concept for anyone who wants to stay healthy and fit. This is the natural biological process of breaking down fats in our body, removing them from the cells and converting them into energy. Lipolysis helps us maintain a healthy weight by preventing the accumulation of too much fat. Plus, it keeps us energized by providing an essential source of energy when calories are scarce or when we need quicker sources of energy than carbohydrates or protein. Understanding lipolysis can help people make better nutritional decisions about their fat intake, as well as adopt healthier habits that help keep our weight manageable.
Performing aerobic activities such as running or cycling up to 70% of your maximum respiratory capacity (VO2max) is one of the effective practices for achieving the concept of lipolysis.
However, increasing lipolysis in a specific region of the body does not guarantee fat reduction in that particular region. Additionally, spot training, which targets a single muscle group, burns fewer calories than exercises that work the whole body and are therefore less effective for overall weight loss.
According to a recent meta-analysis, localized muscle exercise holds no fat reduction power in the targeted area. To lose weight effectively, it is therefore recommended to combine daily aerobic exercise with exercises that target the main muscle groups, such as the leg lift, lateral bend, lunges and bench press.