Have you ever googled “How to get washboard abs” or “How to get rid of love handles”? The quest for a physique we can be confident in can be long and hard. Sometimes, there just seems to be an area of the body that we can’t seem to get fat off, no matter how hard we try. Weight-loss pills, fad diets, 100 crunches a day – you’re ready to try whatever it is. Many of us are keen on an easy solution, and spot reduction seems to provide it. But does it work?
Why spot reduction is a myth
The unfortunate truth of the situation is that spot reduction is and has always been a myth. When our bodies store fat, they do so in patterns determined by factors that include gender, genetics, and even hormones1. So, if your body is more prone to storing fat in a particular area, exercising that area probably won’t do you much good. However, that doesn’t mean that you can’t achieve the results that you want.
Myth 1. Losing fat means eating less calories
To get rid of fat in the areas that you want, you’re likely better off going for an overall weight loss approach. After all, if your whole-body fat is reduced, the spot will become fitter.
So, how do you lower body fat?
The key formula is as follows: calorie deficit + exercise = fat reduction.
There are a few things to make calorie deficits easier and more effective. When thinking about nutrition, you want to make sure you’re eating a healthy and balanced diet. Prioritize protein – eating more of it helps keep you full, increases weight loss, and builds muscle2.
If you’re looking to increase your protein intake, consider adding protein powders to your routine. Maxler 100% Golden Whey provides 24 g of high-quality milk whey with an incredible taste. If you’re not one for milkshakes, Juicy Isolate is a 20 g protein boost that feels and tastes like tropical juice!
Once your protein is secured, make sure you’re eating fewer calories than you need – you’ll likely want to track your intake to get a sense of what you’re eating right now. After you get a baseline, subtract 200-500 calories and you’re set with your new intake goal.
Myth 2. Cardio and resistance training are key for fat loss
Once your diet is on track, it’s time to start looking at other changes that can aid you on your quest for reducing body fat. The first one is an exercise regime you can stick to.
Ideally, you’d want to do a combination of cardio and strength training, as that seems to be best for weight loss3. The benefits of strength training are that as you lose weight, you’ll be able to keep more lean mass, which makes the spot you’re trying to reduce look leaner4. Plus, more lean mass = more calories you naturally burn5. If you’re inclined to boost your resistance training even further, add Arginine AAKG to your routine. Arginine has been shown to boost weight loss and can support recovery and boost muscle-building6.
Cardio is also a great way to burn calories – higher intensity exercise will be more effective; however, lower intensity is also a good idea if you’d prefer that7.
Myth 3. Enough sleep can help make healthy choices
Along with exercise, don’t forget that weight loss is easier if you sleep well. That’s because you’re likelier to make healthier decisions and sleep helps control appetite8. You can learn more about the benefits of sleep on weight loss in this post.
Spot reduction can seem like a quick shortcut to getting where you want to be. But effective weight loss takes patience and time, as well as a holistic approach involving diet, exercise, and sleep. Channel your efforts toward approaches that give results and are sustainable. A healthier and fitter you are the result of consistent choices that nurture your journey.
What should I begin with?
If you’re tired of exercises being sold as the ultimate way to spot reduce, it’s time to take action. At Maxler, we know that to achieve your dream physique, you need time, patience, dedication, and proper nutrition. Our passion is supporting you on your journey, which is why we’ve assembled everything you’ll need in a single bundle. The PRO Essentials Bundle unites a high-quality whey protein with BCAAs and creatine, which have been scientifically proven to help build lean mass. Plus, to ensure you’re getting all the vitamins you need, our professional multivitamin will take care of your micronutrient needs.
Ditch the spot reduction myth – embrace a holistic approach to helping you get rid of stubborn fat. By prioritizing healthy habits and increasing your activity level, you’re paving the way to a body that fits your goals.