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Hi, I've recently been running and working out a lot and as a teen I think it helps a lot. I was just wondering if you had any s

Posted Nov 06 2012 12:41am

Hey thanks for the question. Keep up the good work! This is a post we did awhile ago that answers your questions.

Spot Reduction 

Spot reduction has infiltrated the fitness industry and still remains no matter how many times researchers have worked to dispel the myth.

The bottom line is, we cannot reduce fat in any one particular area of the body through exercise alone.  The idea of doing more ab work to decrease abdominal fat has pervaded health clubs for years, yet no matter how many crunches one does, that stubborn fat remains.

Let’s talk about  the Law of Thermodynamics; which loosely translated means that less calories in and more calories out will result in weight loss. To lose fat, one has to burn more calories than consumed. In order to burn one pound of fat, one must be in a caloric deficit of 3500 Kcal per week - approximately a 500 calorie deficit per day. According to ACSM guidelines, the body can safely burn 1-2 pounds of fat per week. However, your genetics will determine where the fat stores will be depleted first. If stubborn fat in areas such as the arms, thighs, butt, and abs does not seem to go away, addressing areas such as diet and nutrition, cardiovascular training, and resistance training is important.

While highlighting areas during your strength training may help tone the muscle underneath the fat and give you well-defined muscle when body fat drops - attempting to lose body fat in any one particular area through spot training will not give you  results your looking for. 

So if your losing weight, inches, or getting fitter keep up the good work! Anything worth having takes hard work and time.

Hope this helps you out!

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