Spot Reduction and Toning

July 15, 2009

If you chat with a trainer that says you can spot reduce body fat in a particular area of your body, beware — something is awry!  Spot reduction is not possible.  When you lose fat, it kind of comes off in layers — like layers of an onion — from all over your body.  Within each layer, there may be a predetermined order.  Where it comes off first and fastest is genetically predetermined.

You can spot “tone” however.  Just use progressive weight training to exercise the particular area in which you want improvement, and shazam!, you will improve that area.  This type of spot training can be beneficial in some circumstances.  For example, bringing a body part back up to par after recovery from an injury.  In general however, training your overall body for balanced strength and appearance is more ideal in the vast majority of circumstances.


Be Sociable, Share!

8 Responses to “Spot Reduction and Toning”

  1. Hi Darryl,

    I appreciate and respect your candor here in your fitness and health blog, that you don’t just tell us what we want to hear. I respect how you educate and tell us the truth about the myth of “spot reduction” while gently educating us that we can… spot tone!

    Take care,

    April Braswell

    Young Widows Grief Bereavement Counseling Vegas Orange County, Costa Mesa Fountain Valley Huntington Beach, CA

  2. Hi Darryl,

    this is very cool to know for improving our fitness goals. Certainly the baby boomer generation has cared a LOT about both fitness and looking young. I appreciate your candor and correcting an often misunderstood fitness issue around the idea of SPORT training and reduction.

    Happy Dating and Relationships,

    April Braswell

    Single Baby Boomer Dating Success Expert

  3. It is important that you dispel such nonsense. Too many people believe what they want to believe or take the easy way out. We need more people like you in the fitness industry!


  4. JJ Jalopy says:

    I never knew I could spot tone.

    In fact, I never really knew what “toning” actually was…

    Thanks bro!



January 2018
« Feb