Spot Reduction (Myth)

Many people think that exercise involving a certain area of the body actually reduces the fat over that area. This is not true. Genetic and hormonal factors control fat deposition to a large extent, and even with considerable energy expenditure nothing guarantees fat will be lost in the area exercised. This does not mean calisthenics and resistance exercises are worthless — they can increase strength and muscle tone, giving a slimming effect. In general, fat loss occurs first from the area of the body where it was last deposited.

The "fact or fiction" material agrees: losing fat in specific areas is possible only with liposuction. Neither diet nor exercise can decrease fat in specific locations; fat is generally lost from all fat stores, though the genetically predetermined pattern varies from person to person. "Spot reduction" does not occur in response to localized exercise such as sit-ups for the abdomen.

• Exercising an area does not preferentially reduce fat there.
• Genetic and hormonal factors largely control fat deposition.
• Fat is lost from all stores; the pattern is genetically predetermined and varies by person.
• Fat loss generally occurs first from where it was last deposited.
• Only liposuction can target fat in a specific location.
• Resistance/calisthenic work still improves strength and tone (a slimming effect).

• fat-deposition-patterns — genetically and hormonally set deposition sites.
• weight-control-fact-or-fiction — the spot-reduction myth listed there.
• negative-caloric-balance — overall deficit is what drives fat loss.
• abdominals — the ab-training-specific application: diet and cardio reveal the abs, not more ab exercises.
• abdominal-work-misconceptions — the "potbellies removed by ab work" myth this concept corrects.