3 Workouts to Trigger Realistic Spot Reduction for Fat



You’ve heard it time and time again: you can’t spot reduce fat. When you hear something so much, you start to believe it…even if it’s not true.

Spot reduction might not be a miraculous overnight trick to looking lean, but it works, especially if you are already in great shape and you want to fine tune the smaller details like etching deep lines in defined muscle.

Let’s take a look at the science of spot reduction, how you can tap into spot reducing fat, and three workouts to get you close to your goal of getting cut and lean.

What Do Experts Say About Spot Reduction?

First, we want to prove that we have legit evidence and not some anecdotal story from a forum about a guy who knows a guy who did it.

Science suggests that blood flow is the key to burning fat and spot reducing those fat-prone areas. Blood flow carries nutrients throughout your body. It’s also how fat is transported. Whether it’s coming or going, blood flow carries fat. Unfortunately, the areas of your body that tend to accumulate the most fat – usually the belly for guys and the thighs for women – have the worst blood flow.

Studies have demonstrated that adipose tissue or fatty tissue has inefficient blood flow. What’s more, researchers found that in these areas with bad blood flow, the body wasn’t able to efficiently round up stored fat to be used as fuel. In other words, the more fat you have, the harder it is to lose it. (1)

On the flip side, there is a way to increase blood flow to an area and this is the key to spot reduction. By increasing the thermogenic effect or internal heat of an area, you can improve blood flow and fat utilization. The best ways to warm up a part of the body? A thermogenic waist trimmer belt to encourage external heating and specific exercises to ensure internal heating.

Not sure how to use a shredding belt? Check out our article on how a shredding belt can help you achieve your fat loss goals.

How to Trigger Realistic Spot Reduction

As discussed in the study, you want to perform a specific type of exercise in order to trigger “spot lipolysis” or spot reducing fat. (2)

Think of this technique like a one-two punch: First, you’ll want to perform an exercise directly at the problem area. For example, if your belly is holding your fat, you’ll perform a plank or sit-ups. If you’re arms are holding the fat, you’ll perform triangle push-ups or triceps push-downs.

After hitting the fatty area directly, you’ll jumpstart your metabolic rate by performing up to a minute of a high-intensity exercise such as sprinting, jump rope, or box jumps.

You can add this combination in to your current workout program, but we recommend pairing this with a cardio workout on non-lifting days. Think of it as a way to supercharge your cardio day. Looking for tips on how to improve your muscle-building workouts? Check out our articles on best ways to build muscle.

Workouts for Spot Reducing Fat

Now if you don’t have a workout to use, we have your back. Here are three spot reduction workouts ranging from beginner to advanced level.

We are basing these workouts on the most common problem area for spot reduction: the stomach. With that said, you can switch out these exercises if you want to spot reduce a different area such as your arms or thighs – Just be sure to keep the high-intensity cardiovascular exercises.

BEGINNER SPOT REDUCTION WORKOUT

Warm-Up:

  •        Wear your shred belt
  •        10 minutes of light activity (e.g., treadmill, walking, light jog, etc.)
  •        Dynamic (active) stretching

Workout:

  •        Sit-Ups: Perform 20 repetitions
  •        Running stairs: 45 to 60 seconds
  •        Oblique Crunches: 20 reps
  •        Running stairs: 45 to 60 seconds
  •        Plank: Hold for 30 seconds
  •        Running stairs: 45 to 60 seconds
  •        Repeat 1 to 3 times

Cool-Down:

  •        10 minutes of light activity (e.g., treadmill, walking, light jog, etc.)
  •        Static stretching

INTERMEDIATE SPOT REDUCTION WORKOUT

Warm-Up:

  •        Wear your shred belt
  •        10 minutes of light activity (e.g., treadmill, walking, light jog, etc.)
  •        Dynamic (active) stretching

Workout:

  •        Decline Crunches: Perform 20 repetitions
  •        Box Jumps: 45 to 60 seconds
  •        Oblique Plank: 60 seconds
  •        Box Jumps: 45 to 60 seconds
  •        Cable Twists: 15 reps
  •        Box Jumps: 45 to 60 seconds
  •        Repeat 2 to 4 times

Cool-Down:

  •        10 minutes of light activity (e.g., treadmill, walking, light jog, etc.)
  •        Static stretching

ADVANCED SPOT REDUCTION WORKOUT

Warm-Up:

  •        Wear your shred belt
  •        10 minutes of light activity (e.g., treadmill, walking, light jog, etc.)
  •        Dynamic (active) stretching

Workout:

  •        Top to Bottom Cable Twist: Perform 20 repetitions
  •        Burpees: 45 to 60 seconds
  •        Spiderman Plank: 60 seconds
  •        Box Jumps: 45 to 60 seconds
  •        Bottom to Top Cable Twist: 15 reps
  •        Jump Squats: 45 to 60 seconds
  •        Repeat 2 to 4 times

Cool-Down:

  •        10 minutes of light activity (e.g., treadmill, walking, light jog, etc.)
  •        Static stretching

How Can Spot Reduction Help Your Fitness Goals?

Are you a fit person who just wants to get deeper lines for muscle definition? Think spot reduction will help you kickstart your weight loss journey? Let us know in the comments below! Keep us updated on your results! Tag us in your before and after pictures on Instagram (@ironbullstrength).

References

  1. Frayn, K. Regulation of fatty acid delivery in vivo. Advances in Experimental Medicine and Biology. 1998;441:171-9.
  2. Stallknecht B, Dela F, Helge JW. Are blood flow and lipolysis in subcutaneous adipose tissue influenced by contractions in adjacent muscles in humans? Am J Physiol Endocrinol Metab. 2007 Feb;292(2):E394-9. Epub 2006 Sep 19.

Topic: Weight Loss