Spot Reduction

on Friday, 18 January 2019. Posted in Newsletters, General Health, Training and Performance

How Many Sit Ups Do I Need to Do to Get a 6 Pack?

This is a very common question we get asked here at Institute of Sports and Spines. The truth is that there isn’t a specific number of sit ups that would give any of us a six pack. Seeing results isn’t that simple.

There are claims that performing certain exercises targeting specific areas of the body can reduce the amount of subcutaneous fat in that area. This is known as spot reduction and has been disproved by a significant amount of scientific research.

Focusing all of your attention on a ‘problem area’ of your body will not result in fat reduction. You can definitely see improvement in muscular strength and even size when working on specific areas of the body but the amount of fat under the skin would have minimal change.

So how can I get rid of my belly bulge/thunder thighs/tuck shop lady arms?

It has been found that performing a combination of cardiorespiratory and resistance training is the most efficient way to reduce subcutaneous fat. When performing cardiorespiratory exercise we expend large amounts of energy (dependent on type of exercise). With regular resistance training (weight lifting) our muscles get more efficient and even at rest will be taking in energy (burning more energy).

It is also very important to be mindful of what you are eating and drinking - eating more foods from the 5 food groups, eating wholegrains, eating less highly refined carbohydrates, and drinking less alcohol and soft drinks.

Seeing results takes time and hard work, not 1346 sit ups. Consistency is key in achieving your goals and keeping your motivation on track is essential. Rather than focusing on a specific part of your body or a specific exercise, focus on making healthy lifestyle changes and you will get closer to improving that ‘problem area’.

 

Written by Emily Holzberger

Qualifications: B. ExSS Majoring in Clinical ExPhys.   

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