Myth of Spot reduction

The term spot reducing refers to burning fat stores from a specific area of the body
(for example: abs, hips or arms). The body stores fat in response to a combination of too
many calories and not enough physical activity. It is seen that people attempt spot reducing
at the gym. Spot reducing is an attempt to get the body to burn fat from a specific part of
the body.
The amount of misinformation on the market has spiraled out of control. There are
now machines and gadgets that target the inner thigh, the outer thigh, the lower abs, the
upper abs, etc. Let us discuss few misinformation or misconception about Spot reduction.

Myth #1: I am working my lower abs.....

First of all, there is no upper and lower abs. The trunk
section is composed of various muscles that are responsible for
flexion, the Internal and External muscle, which assist in side
bends, which compresses the abdomen and extend the trunk.

The myth that leg lifts of any sort work the so-called lower abdominal are completely
false. What you are actually working are the 3 poses muscles, which act to flex the hip. When
doing leg lifts or rises, your abdominal muscles may come into play as a stabilizer muscle
but unless flexing the trunk as the last motion of the movement, the abs is not being used.
Keep in mind that the poses are directly under the lower portion of the abdomen, which may
make "feel it" in the lower abs, but it is actually the hip flexors. 500 crunches a day will
certainly not lead a trimmer waistline, only decreasing overall body fat will do that

Myth #2: I am toning my muscles...

First of all, we can gain muscle mass, we can lose muscle mass,
we can gain fat, we can lose fat, but we cannot tone a muscle to
make it look pretty.
Performing a high rep exercise, we are simply training in an
anaerobic strength endurance state. The tone that people are referring
to is not going to come unless we lose body fat.

Myth #3: "Target" Exercises...

The largest seller of this myth is the fashion industry magazines. First of all, why
taking fitness advice from fashion industry? Contortionist exercises (stretching their bodies into
different shapes) such as Plie squats (SUMO wrestler type) should be avoided at all costs. They are
damaging to the knee, ankle, and hip joints. Furthermore, abductor and adductors muscles
will get a workout from safer movements such as side lunges and squats. Certainly, they are
genuine muscles that should be worked, especially training an athlete that does a lot of
jumping and side-to-side moving. But developing a workout that will hit these muscles 3-4
times a week will only lead to overtraining.

Myth #4: “Tone up that abs! Melt that fat! Feel the burn!”
Sound familiar?
The concept of spot reduction follows the false belief
that training a specific muscle will result in fat loss in
that area of the body. Targeting “trouble areas” through
isolated exercises in lieu of a comprehensive training
approach is just as popular and ineffective as ever. This
approach will likely feeling frustrated and, ultimately,
unsuccessful.

It is almost impossible to lose fat from one specific area just by doing exercises for
that area. Fat can only be lost from the body as a whole in an order that is predetermined by
genetics. Honestly, the only way around this fact is with liposuction.