“Can you help me get rid of thisss…” is a question I hear regularly.  Be it the rear end, the belly, or the “wobbly bits” you’d rather not talk about, I hate to be the bearer of bad news, but there really is no such thing as spot training or spot reduction.  As extra, unused energy (i.e. calories) are stored away, we all find that it is stored differently: some individuals gain all over and some gain in certain areas of the body.

While you can’t make those problem areas go away, there are things you can do to change them:

1. Reduce your caloric intake and/or increase your exercise to match the needs of your body, thereby reducing stored body fat. Simply, calories in —> calories out.
2. Strength and tone your muscles because fat doesn’t burn fat.  Muscle burns fat.
3. Remember that the first place you gain is likely the last place you’ll lose – the body has preferred places of storage that is unique to you.  You can thank your mom and your mom’s mom for this.  Be realistic about your expectations.
4. And, finally, the most important thing to remember:  You are your worst enemy.  While you may be acutely aware of your flaws, chances are that others are too focused on their flaws to care.  In fact, I’d wager that most individuals would do a “I’ll trade your “chicken thighs” for my “chicken wings” if it were possible.

I think Peter (in 1 Peter 3:4) had it right when he told us to focus on “the inner self, the unfading beauty of a gentle and quiet spirit, which is of great worth in God’s sight.”  Granted, Peter had probably never found any hail damage while contorting his body in the mirror, but he still got this principle really, really right: our physical bodies will wear down, wear out, and disappoint us…but there is a beauty that never fades!

Amy Walker, our “Fitness Friday” guest Blogger, is a Certified Personal Trainer through the American Counsel on Exercise and holds additional certifications through the Cooper Institute of Dallas that include: Nutrition and Dietary Guidance, Special Populations, and the Biomechanics of Resistance Training. Amy owns and operates FitLab Metabolic Services in Peachtree City.

One Response to “Spot Reduction: Is it Possible?”