ShareIt’s one of the BIGGEST debates in fitness industry history. And I’m going to set the record straight.
The spot reduction debate is raging again and frankly, the truth behind spot reduction is that it’s just NOT possible to get site specific fat loss from doing a particular exercise.
Sure, you can get results using spot muscle building, if you seek additional shape in a problem area. You’ll need to perform exercises that thoroughly work that area. But you can’t lose fat from any area you want.
In other words, doing a million crunches or side bends won’t do the trick to flatten your belly.
And to be completely honest with you, the “scientific research” suggesting you CAN, in fact, lose fat from a particular part of your body is flawed.
Take for example the 2006 study from the American Journal of Physiology, that suggested that during exercise, body fat is preferentially used from the area being trained.
Here’s what happened…
Scientists had male subjects perform single leg-extensions with lightweight for 30 consecutive minutes. They measured blood flow to the fat cells of the working leg, as well as the resting leg, and discovered increased blood flow and breakdown of fat in the exercising leg.
I see TWO major problems here:
1. It’s NOT practical. Would you seriously do 30 minutes of consecutive single leg extensions to lose fat off your thighs? Ha. Of course not.
2. They used a very small sample size of males only. Surely you know men and women have different hormonal responses to exercise? And our legs are not built the same way 
So what is the solution?
Like I said, you CAN spot train to target a particular body part. But you also have to create a bigger caloric deficit, through diet and exercise to burn more total body fat!
The way I’ve designed Trouble Spot Accelerators is by using a variety of ZERO equipment exercises to target your glutes/thighs, abs or arms so you can tighten a problem area, look better in your clothes and get lean and defined.
You’ll need to use exercises that highly activate the muscle group so you can target that particular spot in just 4 minutes at the end of your workout.
I’ve used these workouts with my clients who are getting real results – like this:
And you can get 14 Day Bonus Trouble Spot Fix PLUS Daily Meal Plans as a free bonus TODAY with the NEW Bodyweight Cardio 500 System.
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And here’s a Trouble Spot Accelerator from my new Trouble Spot Fix manual…
Plug this into the END of your workout. Do the following circuit TWICE, with no rest:
Try to do as many reps as possible in the allocated time, with perfect form.
A) Single Leg Glute Bridge (Right Leg) x 30s
B) Downward Dog Kickbacks (Right Leg) x 30s
C) Single Leg Glute Bridge (Left Leg) x 30s
D) Downward Dog Kickbacks (Left Leg) x 30s
NEW Bodyweight Cardio 500 System <= Get Trouble Spot Fix FREE Today
Rock on!
KV
PS. Here’s the exercise descriptions:
Single Leg Glute Bridge
Click the image above to enlarge it
References:
Stallknecht B, et al. Are blood flow and lipolysis in subcutaneous adipose tissue influenced by contractions in adjacent muscles in humans? American Journal of Physiology. Endocrinology and Metabolism. 2007 Feb;292(2):E394-9.
