Spot Reduction vs. Spot Training

Q: What is the difference between spot reducing and spot training?  Can either of them be achieved?

A: Spot reduction – The term spot reduction is most often associated with the idea of reducing fat stores in a “target area” by working a muscle or group of muscles in the target area.

Spot training – Spot training is targeting specific areas of the body that need improvement through the use of exercise.  The areas are targeted for a variety or reasons:

•         Improving muscular strength

•         Improving muscular conditioning

•         Improving range of motion/flexibility

•         Injury rehabilitation or injury prevention

Can either of them be achieved?  Spot reduction CAN NOT be achieved.  Spot training CAN BE achieved.

The primary reasons spot reduction does not work are as follows:

•         Gender – Men tend to gain weight in their abdominal area while women gain weight in their gluteal area.  In these areas, it is much easier to put the weight on vs. taking it off.

•          Family History – Family history can dictate how your body will store and burn fat.

•         Target Area – In general, the targeted area is typically where the greatest amount of fat is stored.  As you start an exercise program, you will begin to burn fat throughout the body.  Since the targeted area is the area with the greatest amount of fat stores, initially it can be difficult to visually see or feel any improvement.

Most people intend to spot reduce rather than spot train.  Although spot reducing can not be achieved, a lifestyle change that includes a healthy diet and regular exercise (including strength training) will result in a reduction in body fat and an overall improvement in physique.