Can I reduce fat from a specific spot on my body? Well…
I totally get why you are curious about spot reduction. It’s a super common question, especially when we all have those stubborn areas. I just wish we could just tell the fat to take some time off. Like really? Can it just melt away? Well, unfortunately it’s not possible. But I can explain why and what to do instead. And the YouTube exercises saying “fat melting cardio” isn’t going to help you as much as you think.
We’re a training studio for pilates, barre and stretching (not a gym). But even in this case we get a lot of questions from potential customers - can I lose fat from a specific part of my body? To make this short for you - no, you can’t. Spot fat reducing exercises don’t work and never will. As much as you want to believe in this story, it’s just not how our bodies work.
Let’s clear things up with some honest talk
Despite all the workouts labeled for "belly blasting", "arm toning”, “fat melting”, “back fat melting” (my surprise when I found out about this one), the human body doesn't really work like that. When you exercise, you can’t pick and choose where your body burns fat.
So, can you spot reduce belly, arm, or thigh fat?
Nope, that’s a myth. Even when we say “toning exercises” on our blog or classes, what we mean is that exercises like Barre and Pilates can tone the muscles in those areas but not reduce fat. So once the fat reduces overall, you'll have some nice muscle definition waiting to say hello. They also help with overall body composition, which means you might not lose fat just from your belly or arms, but you will look and feel more toned all over.
Let’s go through most frequent questions people have regarding spot reducing fat
Can I reduce fat on my arms and belly fat? No. Strength training and a healthy diet are your best bet.
Can I lose fat on my love handles? No. A combo of cardio, core exercises, and good nutrition can help reduce overall body fat.
Can I spot reduce my visceral fat? No. That’s the stuff around your organs, and reducing it is super important for health. Eating right, doing cardio, and stress management are key.
Can I reduce fat on my back and face fat? No. Overall weight loss through a calorie deficit and regular exercise will help these areas over time.
Can I lose specifically thigh fat? No. You can't target fat loss here, but lower body exercises will tone the muscles. Right diet and activity level will assist you with that too.
Ok, but can I target a specific spot of my muscle to grow?
That one my friend is a big Yes. You can definitely build and sculpt muscle with targeted exercises. Targeted exercises, or what the fitness world calls "spot training," can indeed help you grow and define specific muscles.
Dreaming of stronger, more defined thighs? Squats and lunges will become part of your routine.
Do you want bigger arms? Bicep curls and tricep dips are your best friends.
It’s all about focusing on the muscles you want to enhance with exercises that challenge those areas.
So how do I then lose fat from my stubborn areas?
If you want to lose fat in certain areas, the best approach is a combo of cardio, strength training, and a healthy diet (and don’t skip on that sleep).
When we work out, our bodies decide where to burn the fat from, not us. But don't let that get you down!
Have you ever heard the saying “abs are built in the kitchen”?
Because that’s how you lose weight the easiest - by consuming less calories than your current body requires. Consume less = lose more weight. You can’t achieve your body goals if your diet is trash. How can you eat processed food, consume tons of unhealthy snacks, drink sugary beverages and then dream of a great body? It’s just not possible. Here is the deal:
Cardio burns calories, which helps overall fat loss; But it won’t help you outrun a bad diet;
Strength training builds muscle, which can improve the tone and shape of your body. But you won’t build proper muscles with bad diet;
What we eat is super important. A diet with the right balance of nutrients can support weight loss and help reduce body fat overall. Or help you gain more muscle;
Exercises like Pilates/Barre are only a supporting element to your “fat loss” journey. They help tone and define and train those smaller parts of your muscles which is not always possible with traditional training;
But I want toned arms and legs…
Now, if you want those arms and legs looking toned, specific exercises can help build muscle there, so once the fat starts to decrease, you'll have a nice, defined look. Think squats and lunges for legs, and push-ups and curls for arms. We can teach you and show you exercises during our classes. But if you are not consistent with all these elements:
Weight training
Proper nutrition
Adequate sleep
At least 120 minutes of cardio a week
Pilates/Barre (optional)
… then nothing will help you. And anyone trying to sell you on the myth of spot reducing fat — is lying to you.
Remember, it’s a mix of all the things mentioned above + the most important factor — your diet.
I understand it might not be what you were looking for…
But this is the reality. And we are here to assist you along your journey. Stay consistent and disciplined and you will get your dream body. Patience is key! It's all about consistency and a holistic approach to your fitness goals. Keep at it, and you'll see the changes you're after!
And just a friendly reminder, no exercise can replace a balanced lifestyle. So, while spot reduction is off the table, a mix of cardio, strength training, and especially a healthy diet, alongside Barre and Pilates for toning and flexibility, will have you feeling fab from head to toe. Let's get moving and have fun with it! 😊
Read more myths about Pilates, Barre and other on our blog:
