Shruv Anti Aging Blog

Could Spot Training Exercises Effectively Keep Your Fat Off?

spot training for anti aging fat lossCan you effectively build lean muscle mass and lose fat on your abs using anti aging fat loss spot training? Spot training or spot reduction deals with the reduction of fat and building lean muscle mass in a specific area of the body through exercise. Men and women are prone to storing unused calories around their midsection. We all want to look good, but getting rid of the midsection visceral fat is quite a challenge. How to get flat abs, thin thighs, and get rid of underarm flabs? How do you ultimately get rid of these annoying saddlebags?


Anti aging fat loss spot training

Spot training has been the most common goals of men and women wanting to shape up and lose weight in the right places, especially build lean muscle mass on the abs area. Unfortunately, spot training with specific exercises does not work as they go against the SMART principles.


Why spot training exercises fail?

Unfortunately, trying to change a specific body part with certain exercises does not work (Waehner, 2007). The reason is that the body stores and loses fat in a certain order based on your genetic makeup and hormones. In other words, your body is in charge of how and when the fat comes off.



How do you shape up and build lean muscle mass on your abs effectively? Ab exercises cannot totally reduce the fat around your belly. However, these exercises are important in getting you in shape, especially strength training exercises.


Strength training exercises are important in building lean muscle mass, losing fat, and shaping your body curves. You need to set realistic goals to make your abs look its best within the definition of your body’s parameters.


There is a common anti aging fat loss belief that doing exercises specifically designed for a specific body part will help you get rid of the fat in that area alone. Scientific evidence shows you cannot reduce fat in abdomen, hips, thighs, or any specific areas by doing exercises focused only in those areas (Rippe, 2005).


There is no such thing called as spot training. In order to lose the fat in certain areas of your body, you need to lose your overall body fat. Your body decides which weight or fat comes off first.


Who decides which weight comes off first?

In every abs and muscles in your body, there is no such thing as spot training (McIntyre, 2007). Your body will decide which weight comes off first. The best approach is a combination of your cardio and strength training.


You may not stop any current strength training exercises or spot training you have at the moment. Get the proper exercises and you just let your body do its work! Feel good and move more.


Understanding how your fat and muscle work can help you understand about why spot training has been regarded as impossible, or otherwise you can have all the rock hard abs and best shaped butt in the world through training alone and without the help of surgery. They are factors beyond your control.


anti aging fat loss spot reductionYour body does not care where the fat it burns is coming. There is no computer monitoring and telling the body what to do. It acts on its own. Also, the muscles do not take the fuel from just the fat immediately around them. If you can understand the simplicity of the way your body stores and burns fat, then you can do more exercises with the goal of reducing your overall fat.


Shift your goals

Your weight loss goal should not be focused on transforming stubborn body parts and trouble spots alone. With the recent understanding about the nature of the human body, your anti aging fat loss goal should be burning fat and building lean muscle mass.


Here is an 8 minutes ABS workout for six pack HD version



McIntyre, A. (2007). Fitness attack. US: Lulu.

Rippe, J. M. (2005). Weight watchers weight loss that lasts: Break through the 10 big diet myths. Hoboken, New Jersey: John Wiley & Sons Inc.

Waehner, P. (2007). The guide to getting in shape: Simple and fun exercises to help. Avon, Ma: Adams Media.