Truth and Lies of Spot Reduction
Spot reduction- Reducing the size in one particular area.
"I've always had big thighs and whenever I workout they seem to get bigger, I want them smaller. They were a little big in High School when I played soccer and track but over the last several years they've got even bigger. Is there anyway I can make them smaller?"
-Lacey
This is an example of a very common question having to do with spot reduction. The subject of spot reduction has been a much debated topic in the fitness world. In this section I with reveal the truth of spot reduction and how it is possible while also dispelling some of the lies around it.
To answer her question, yes you can reduce the size of one area. But how you go about accomplishing this it is the real question. Too often I'll see a lady go into the gym with the goal of reducing the size of her thighs (or any other body part). She'll do the stair climber then a few sets of leg press, some squats, lunges, leg curls, and maybe a few other lower body exercises. She'll do that a few times a week, and then after a couple weeks she will quit. Why? Her thighs got bigger! Let me ask you something, if you went to any qualified personal trainer and told them you wanted bigger thighs what would they have you do? Squats, leg press, lunges, leg curls, and several other lower body exercises. Notice a few similarities here?
The fact is you can't reduce the size of an area by doing something that will make it bigger. Sure high reps, 20 or more, tend not to make your muscles as big as lower reps but they still do work the muscles, and therefore increase the muscles size. The belief that if you work a certain area your body will burn the fat in that area is not completely true. Sure if you work your legs your body will burn some of the fat in your legs, it will also burn some of the fat around your waist, arms, and anywhere else your body stores fat. Your body burns fat all over. There are some areas where it will seem like your body is burning more fat, but that's mainly because your body stores less fat there so you see results quicker
Someone like Lacey who naturally has big thighs has them because she has more and bigger muscle fibers/cells in her legs. Those muscle fibers allowed her to be a good athlete in high school. Then over the years she became less active and her body began to store more fat. And guess where her body stored most of that fat? Her thighs. Why? Mainly this is because of genetics. Women tend to store a high percent of fat in their lower body. So after years of little activity she decides to workout in an effort to lose the fat, and since her thighs are her target area she focuses on them the most. And what happens? Lacey begins to lose fat around her waist, shoulders, arms, and even her legs, but for some reason they get bigger. She's happy her upper body and waist are more toned but she still has the same lower body problem. Now what will happen is she'll get frustrated that working out is making her legs bigger, quit, and then be in the same situation she was when she first started working out.
There's a better way:
I've put together several different spot reduction training programs. They vary from your different genetic backgrounds, body types, and areas you are looking to reduce.
Thigh Reduction workouts:
