With the surging interest in body creams, surgical procedures, and exercise gadgets out there professing to eliminate fat in specific parts of the body, such as thighs or under the arms, it is no wonder that clients come to personal trainers and exercise specialists expecting to “correct” their problem areas. Exercising a specific area of the body with the expectation that this will eliminate fat in that particular location is called Spot-Training. Spot-Training does not take into account a person’s scientific make-up, and it is virtually impossible to eliminate fat in a specific area of the body with an exercise-only strategy. To combat these problem areas, other factors must be considered and addressed along with fitness, such as hormonal imbalances and diet.
Every person’s genetic make-up is different, and exercising (whether cardio, strength training, etc.) burns fat in places where a person’s physiological make-up dictates that it burns fat first. For instance, in 1984 a study was performed with 13 male subjects who completed a total of 5000 sit-ups over the course of 27 days. At the end of the study, scientists took measurements to examine how much fat was lost and where it was lost. If Spot-Training existed, it would make sense that these men would lose all the fat in their abdomens. In actuality, they lost fat equally from three measurement sites: glutes, upper back, and abdomen (Katch, F.I., P.M. Clarkson, W. Kroll, et al). In another study, a group of women doing mostly leg exercises for nearly 9 hours each week lost an average of 5.7 pounds. However, none of this weight came off of their legs; instead, 2.9 pounds came from their trunks and 2.8 pounds came from their arms (Nindl, B.C., Harman, E.A., Marx, J.O., Gotshalk, L.A., Frykman, P.N., Lammi, E., Palmer, C., & Kraemer, W.J.). Both of these studies demonstrate that regardless of the type of exercise performed, fat is lost throughout the body and not just in the particular area an exercise may focus on.
While exercising properly is a highly important part of staying healthy and lean, it is not the only factor to consider when trying to lose fat in certain areas of the body; diet and balancing hormonal levels plays a major role in the storage of fat as well. According to Charles Poliquin, a world premier Strength Coach who has worked with Olympic athletes, carrying fat in certain areas directly correlates with certain hormones. For instance, a large amount of fat in the triceps relates to the hormone, androgen, whereas a significant amount of fat in the hips relates to insulin levels. If a client carries fat in her glutes, estrogen levels may be out of balance. These hormonal imbalances can be addressed through a proper nutrition plan.
In order to properly address those problem areas that clients want to correct, an approach that combines exercise, assessing any hormonal imbalances, and creating a proper dietary plan specific to a client’s needs is key. This total body approach which includes output (i.e. exercise) and input (i.e. nutritional intake) speaks to the core of our philosophy of total wellness at Rittenhouse Women’s Wellness Center. Please contact us to set up your fitness appointment so you can get started today with a plan specifically tailored to fit your fitness and dietary needs and goals!!
