Category: Weight Loss

SPOT REDUCTION: MYTH OR FACT?

By Group Exercise Director and Personal Trainer Vikki Hettiger
By Group Exercise Director and Personal Trainer
Vikki Hettiger

I’ve been involved in the fitness industry for close to 20 years, first as a Group Exercise Instructor, later as a Personal Trainer.  In all my years of teaching classes and training clients, the most frequently-asked question I hear is “What exercises can I do to get rid of THIS?”  (now imagine the person grabbing onto their “love handles”, thighs or  triceps).   My  answer?

Spot reduction is one of the biggest fitness myths out there.  People often mistakenly believe that if you work a specific muscle group you will decrease the amount of fat in that area.  The reality?  Doing 200 crunches a day or holding planks forever will not automatically give you a six-pack!   There are other factors to consider, all of which go hand-in-hand in creating those lean, toned body parts you are dreaming of.Pinnacle-Blog

  1. Cardio.  Cardio exercise is crucial in maximizing overall fat loss.  You need the cardio to melt away the layer of fat that is covering up those muscles.  So go out for a run, take a Cycling class, hit the elliptical, swim laps, do Zumba…anything that will get your heart rate up and help you burn calories!
  2. Strength Training.  Weight training is the key to sculpting and strengthening our muscles from the inside, so that when fat loss does occur, our muscles look shapely and strong on the outside.  Aim to do some form of strength training 2-3 times per week.  Hire a Personal Trainer to help if you are not sure where to start.  Pinnacle also offers some fantastic classes like TRX,   Dynamic Strength and BodyPump, all of which can help shape and define those muscles.
  3. Eating Clean.   Go for fresh fruits and vegetables as well as lean proteins.  Watch your carbohydrate consumption (don’t avoid them), but do stay away from processed foods whenever possible. Drink water.  If you need extra help with what to eat, seek out our registered dietian, Travis Stuntebeck, who can create a personalized plan just for YOU.

Keep in mind…fat loss is a very individual thing, and that you may lose fat in certain areas quicker than others.  Genetics and gender can each play a role in how or where fat-loss occurs.   It can be done!  I would love to help.  Email me at vikki@phfitness.com.

For a complete list of cardio and strength classes, click here.