Can you lose weight by spot reduction?

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I’ll start with the bad news. There’s no such thing as “spot reduction”. That is, I want to lose weight from this area but not that area – can’t be done.

You can target specific areas to strengthen through resistance (weight) training. For example, if you wanted to increase your strength and muscle tone in the back, you could, with the appropriate exercises for those muscles and muscle groups.

At the end of the day in regards to losing or gaining weight, it is simply a case of energy in versus energy out. If you have been expending more energy than you have been taking in through your everyday diet the ‘shortfall’ is being sourced from your bodies energy store, ie. body fat and some muscle tissue.

To control your weight you will need to adjust the equation accordingly.

In terms of energy levels, the equation plays a big role in this area too. In order to maintain a more consistent level of energy you’re better off:

  • eating smaller more frequent meals through the day
  • eat quality carbohydrates like multi-grains and whole meals, fresh fruit & vegies
  • drink heaps of water, repeat….drink heaps of water
  • get rid of the sugar!!!
  • get to bed earlier
  • make sure you allow at least two full rest days per week in your training schedule.

For some people who do work their butt off a word of warning, just be careful not to over-train. Getting the best out of your body is a real juggling act between training and recovery and fueling your body the right way.

I hope this makes sense.

Kind regards,

Russell Kempster
Russell Kempster
Founder and Head Trainer, Prime Motion Training

About the Author

Russell Kempster

Russell Kempster

Russ spent 12 years as a police officer with Victoria Police. The last four years of that time was spent at the Victoria Police Academy as an instructor, where he taught everything from fitness to firearms. He has trained police applicants, as well as recruits undergoing their initial training, experienced serving police officers and was even called on by Victoria Police to help train other would-be police academy instructors.

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