Is There Targeted Exercise for Fat Loss?
Targeted Exercise for Fat Loss?
Straight out of the gate I am going to re-iterate the science, you can not target fat loss, our bodies just don’t work like that.
‘Spot reduction is a myth – we can’t control where our bodies lose fat. But we can achieve the results we’re seeking in specific areas by targeting overall fat loss.’ (Sydney Uni)
‘Spot reduction training, conducted in a mixed circuit-training format (triceps and abdomen inside an endurance training), seems to be efficient in promoting adipose tissue reduction in the subcutaneous abdominal region, but was not efficient on the triceps site.’ (National Library of Medicine)
‘Technically there is no way to selectively burn fat in a specific area. Similar to the idea that we can’t choose where we gain fat, as this depends on hormones, genetics, and gender, we cant target fat burning in the body. For example, performing abdominal exercises alone will results in less abdominal fat loss then performing whole body exercise, such as running. Thus, even though you target this region with a specific exercise it still comes down to how much energy is being burned that determines overall fat loss. That being said, when looking at specific fat deposits, such as visceral fat vs subcutaneous fat, there is evidence that performing both aerobic and/or resistance exercise results in greater loss of visceral fat compared to a diet alone.’ (Metafact)
Translated this means cardio and weights: aerobic exercises at moderate to high intensity like High Intensity Interval Training (HIIT), shorter runs at quicker pace, speed walking etc… combined with lifting weights to encourage the breakdown of muscle tissue for repair and growth along with a supportive diet this can be achieved with free-weights, gym machine weights, kettlebells, resistance bands. It’s this concept that made things like cross-fit and HIIT training popular along with classes like body combat nd Les mills.
‘Aerobic exercise is a physical activity that uses your body’s large muscle groups, is rhythmic and repetitive. It increases your heart rate and how much oxygen your body uses. Examples of aerobic exercises include walking, cycling and swimming.’ (www.my.clevelandclinic.org/health/articles/7050-aerobic-exercise)
Anaerobic exercises is endurance based - long distance running/swimming/hiking/cycling etc…
You can however target muscle gain
And pair your nutrition up with exercise alongside managing other stress factors to promote lean muscle gains and lose body fat as a side-effect. The better question to ask would be? What is the best way to lose fat for both health and looks?
There are many factors involved in the realm of visceral fat- these factors are highlighted in Maslow’s foundation needs from his hierarchy (which you can read about here) principals, you can get help with from my Free Resources page and Shop page. It’s become really popular to talk about hormones and hormone im-balance especially related to age and in women. The best way however to know if you have a hormone issue is to ensure you are meeting your basic needs and your stress factors are not overwhelming. It’s not sexy but start at the beginning and learn properly and it will become sexy!
Targeting muscle gain
Muscle gain simplified has 2 components Exercise and Nutrition, genetic factors also need some consideration but you don’t have any jurisdiction here to change them so we won’t worry too much about them.
Currently it is advised if you are looking to target muscle gain to engage in hypertrophic training (weight /rep intense) and engaging in push/pull exercise for each muscle group once per week which amounts to 3-5 gym sessions 45-90 mins each. Doing this along-side a tailored diet with your macro-nutrients balanced in favour of lean muscle mass will start to create adaptations in your body that will give you both the look and strength you desire. Your quick fix 12-week programmes are built on this concept, but it’s not realistic for most people long term. Small steady changes in laying your foundation with nutrition and just getting extra movement into your days to start will reap instant benefits overall. You don’t have to go big/heavy or go home, you can start incrementally, and it’s best practice to do so, this is how we make habits and behaviour stick and how we learn what habits and behaviour need to change and plan for that to be a thing, setting up your environment to support those changes. This is serving both short and long-term goals.
If gym life is not your thing you can cover over-all fat loss with cardio-based training like swimming, walking, running, cycling, hiking, or cardio-based classes, along-side a diet that is balanced in favour of the fat/weight-loss goals. Even with underlying conditions these approaches will support overall health and aesthetic goals. It is advised to engage in free-weights or body-weight based exercise too for the resistance component especially as we age as it helps the muscles and bones stay strong.
‘HIIT-style and more aggressive forms of hybrid training like cross-fit are seen to be very effective at helping people expediate results but also have high injury rates and contribute to overall yo-yo effect training and dieting which is believed to be an unhealthier approach long-term.
.The truth is, any type of high-intensity exercise performed for a prolonged amount of time or done at too high a frequency puts you at risk of overuse injuries and overtraining syndrome. This isn’t exclusive to CrossFit at all.
I believe that the combination of the very nature of CrossFit and the type of people who generally pursue it is what makes CrossFitters more susceptible to overuse and overtraining.
While there’s no black-and-white definition of “overuse injuries,” it’s widely accepted that this type of injury occurs when prolonged stress on the musculoskeletal system eventually results in decreased performance, nagging pain, increased inflammation in a joint, or an identifiable injury such as a sprain or strain.
One 2014 systematic review in the journal Sports Medicine1 calls for a universal definition of overuse injury that should “emphasize that overuse injuries are characterized by (1) a mechanism of gradual onset, and (2) an underlying pathogenesis of repetitive microtrauma.”
Considering the high-volume rep schemes and repetition of movement patterns in CrossFit—specifically overhead pressing and squatting movements—it shouldn’t come as a surprise that overuse injuries are a plague amongst CrossFitters.
However, there’s no real data to support that overuse injuries are more common in CrossFit than in any other sport or physical activity.’ (www.garagegymreviews.com/is-crossfit-bad-for-you)
I hope you enjoyed this article and took some useable knowledge from it to help you understand your biology and meet your needs in relation to your goals. Please leave a comment, press the heart button and share it to help more people take control of their health, well-being and fitness.
Samantha
