1 00:00:00,760 --> 00:00:05,000 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:09,360 --> 00:00:15,000 Speaker 1: I am Tom Holland, and this is Fitness Disrupted. The 3 00:00:15,040 --> 00:00:20,480 Speaker 1: spot reduction myth. If there are top ten myths when 4 00:00:20,480 --> 00:00:24,800 Speaker 1: it comes to fitness and weight loss and fat loss, 5 00:00:24,880 --> 00:00:28,120 Speaker 1: this is way up there. This is what this is 6 00:00:28,200 --> 00:00:31,240 Speaker 1: top five. This is what this show is all about. 7 00:00:31,760 --> 00:00:35,400 Speaker 1: Busting these myths. And this is one that frustrates me 8 00:00:35,479 --> 00:00:38,520 Speaker 1: to no when because I see people wasting their valuable time. 9 00:00:38,800 --> 00:00:41,959 Speaker 1: And another thing that drives me berserk is that there 10 00:00:41,960 --> 00:00:46,320 Speaker 1: are people and products that will push this myth because 11 00:00:46,360 --> 00:00:49,479 Speaker 1: it makes them money. So with products, it's telling you, 12 00:00:49,520 --> 00:00:52,040 Speaker 1: if you use this product, we're gonna lose fat from 13 00:00:52,120 --> 00:00:55,840 Speaker 1: that area. And it's and I use this term very loosely, 14 00:00:56,000 --> 00:01:00,640 Speaker 1: fitness gurus professionals who play into the myth because people 15 00:01:00,680 --> 00:01:03,600 Speaker 1: want to hear it. They want to hear that, yes, hey, 16 00:01:03,680 --> 00:01:07,039 Speaker 1: I can help you reduce fat from that specific area 17 00:01:07,040 --> 00:01:11,560 Speaker 1: for your body type. And it's not true. It's not true, 18 00:01:11,760 --> 00:01:14,800 Speaker 1: but that doesn't mean all is lost, not even close. 19 00:01:15,319 --> 00:01:17,200 Speaker 1: And so in the next couple of minutes or so, 20 00:01:17,240 --> 00:01:19,320 Speaker 1: we're just gonna bust through it and tell you what 21 00:01:19,360 --> 00:01:22,759 Speaker 1: to do. So Spot reduction myth. For men, it's generally 22 00:01:22,800 --> 00:01:26,640 Speaker 1: the abs because it's generally where the sexes carry additional 23 00:01:26,720 --> 00:01:30,120 Speaker 1: excess fat. For men, it's quite often the abdominal region. 24 00:01:30,200 --> 00:01:33,480 Speaker 1: For women, by and large, it's the hips. Now for 25 00:01:33,560 --> 00:01:36,680 Speaker 1: women that often changes after menopause where it switches from 26 00:01:36,720 --> 00:01:40,440 Speaker 1: the hips over to the abdominal region as well. But 27 00:01:40,560 --> 00:01:45,640 Speaker 1: you can't tell your body where to take the fat from, 28 00:01:45,680 --> 00:01:48,200 Speaker 1: So just doing crunches over and over and over again 29 00:01:48,600 --> 00:01:51,560 Speaker 1: is not going to reduce the fat deposits from your 30 00:01:51,600 --> 00:01:54,280 Speaker 1: abs and doing hip abduction. So what does that mean? 31 00:01:54,600 --> 00:01:57,880 Speaker 1: Feeling the outside of your hips working those muscles, And 32 00:01:57,920 --> 00:02:00,520 Speaker 1: there are machines at the gym that sit in the 33 00:02:01,040 --> 00:02:05,560 Speaker 1: hip abduction machine, and then oftentimes women will use the 34 00:02:05,640 --> 00:02:09,680 Speaker 1: cables or bands and move the leg to the outside 35 00:02:09,720 --> 00:02:12,480 Speaker 1: with the cable around their ankle, so you're gonna feel 36 00:02:12,480 --> 00:02:15,040 Speaker 1: it again in the outside of the hip. That's hip 37 00:02:15,080 --> 00:02:18,560 Speaker 1: abduction working away from the body. It's not going to 38 00:02:18,680 --> 00:02:21,480 Speaker 1: take the fat deposits from there. That's not how it works. 39 00:02:21,480 --> 00:02:25,839 Speaker 1: We have genetically predetermined fat lost patterns. That's why one 40 00:02:25,880 --> 00:02:28,560 Speaker 1: person will lose it in one place and the other 41 00:02:28,639 --> 00:02:33,320 Speaker 1: will lose it somewhere totally different. It's genetics. Now, this 42 00:02:33,400 --> 00:02:38,119 Speaker 1: is why it is so crucial to do total body 43 00:02:38,280 --> 00:02:42,520 Speaker 1: workouts from head to toe, upper body, lower body, front 44 00:02:42,560 --> 00:02:45,720 Speaker 1: and back, all your major muscle groups. The best thing 45 00:02:45,760 --> 00:02:47,919 Speaker 1: you can do for your body is get as much 46 00:02:48,000 --> 00:02:51,000 Speaker 1: lean muscle as possible all over your body because that 47 00:02:51,120 --> 00:02:54,320 Speaker 1: is the one natural way to burn as many calories 48 00:02:54,360 --> 00:02:58,200 Speaker 1: to boost your metabolism. Twenty four hours a day, seven 49 00:02:58,280 --> 00:03:04,000 Speaker 1: days a week, and that's success going forward. If you 50 00:03:04,040 --> 00:03:07,360 Speaker 1: are spending way too much time doing twenty minutes of 51 00:03:07,480 --> 00:03:11,080 Speaker 1: abdominal exercises, that is fifteen minutes you should be doing, 52 00:03:11,440 --> 00:03:18,200 Speaker 1: I would argue cardiovascular exercise and or strength training. You 53 00:03:18,240 --> 00:03:22,320 Speaker 1: need to maximize your time and you are going to 54 00:03:22,400 --> 00:03:25,280 Speaker 1: just get a Really, we all have a six pack, okay, 55 00:03:25,320 --> 00:03:28,200 Speaker 1: As someone said, it's for many people. It's just further 56 00:03:28,240 --> 00:03:32,120 Speaker 1: back in the fridge, so it's covered by a layer 57 00:03:32,240 --> 00:03:38,120 Speaker 1: of fat deposits. Same thing with the hips. So my 58 00:03:38,240 --> 00:03:40,840 Speaker 1: rule of thumb is if you're working out, ten percent 59 00:03:40,880 --> 00:03:44,960 Speaker 1: of your workout time should be spent on abdominal exercises. 60 00:03:44,960 --> 00:03:46,960 Speaker 1: So if you're working out for thirty minutes, about three 61 00:03:46,960 --> 00:03:49,600 Speaker 1: to four minutes. If you're doing an hour, I'll allow 62 00:03:49,800 --> 00:03:52,480 Speaker 1: five to six minutes. Anything more than that. If your 63 00:03:52,520 --> 00:03:58,200 Speaker 1: goal is to reduce fat deposits, you're wasting time. You 64 00:03:58,240 --> 00:04:01,320 Speaker 1: want to burn calories and you want to build lean muscle. 65 00:04:01,800 --> 00:04:04,880 Speaker 1: You can't, let me say it one more time, you 66 00:04:05,080 --> 00:04:09,000 Speaker 1: can't tell your body where to take the fat from 67 00:04:09,040 --> 00:04:12,200 Speaker 1: just because you are working the body in that area, 68 00:04:12,360 --> 00:04:15,560 Speaker 1: in that region. And by the way, until oftentimes here, well, 69 00:04:15,600 --> 00:04:19,520 Speaker 1: I feel to burn means nothing. That doesn't mean that 70 00:04:20,360 --> 00:04:23,000 Speaker 1: because you feel it in that region, that that's where 71 00:04:23,000 --> 00:04:26,400 Speaker 1: the fat is going to be taken from. And again, 72 00:04:26,440 --> 00:04:29,200 Speaker 1: there's so many products and people that push this myth. 73 00:04:29,839 --> 00:04:31,960 Speaker 1: It will never go away. But I don't want you 74 00:04:32,000 --> 00:04:33,560 Speaker 1: to fall forward. I don't want you to waste your 75 00:04:33,600 --> 00:04:38,919 Speaker 1: time and money thinking that you can. But all is 76 00:04:38,960 --> 00:04:43,120 Speaker 1: not lost. When you work your total body, those fat 77 00:04:43,160 --> 00:04:46,719 Speaker 1: deposits go so much more quickly. So if you're not 78 00:04:46,760 --> 00:04:49,840 Speaker 1: seeing results and you're doing what I'm describing, I get it. 79 00:04:50,360 --> 00:04:53,440 Speaker 1: You've been sold some really bad information and some really 80 00:04:53,440 --> 00:04:58,800 Speaker 1: bad products. And now you know. And so for women, 81 00:04:59,040 --> 00:05:02,120 Speaker 1: if you want to work those legs, squats and lunges, 82 00:05:02,120 --> 00:05:04,200 Speaker 1: it's counterintuitive. I know many women say I don't want 83 00:05:04,240 --> 00:05:07,280 Speaker 1: to do those you are doing yourself a horrible disservice. 84 00:05:08,120 --> 00:05:11,400 Speaker 1: Squats and lunges for the legs. You're working multiple muscle 85 00:05:11,440 --> 00:05:15,080 Speaker 1: groups and you are going to build strength and lean 86 00:05:15,160 --> 00:05:17,960 Speaker 1: muscle in your legs and tone in a way. And 87 00:05:18,000 --> 00:05:20,080 Speaker 1: I know tone is kind of a tricky word, but 88 00:05:20,200 --> 00:05:23,760 Speaker 1: squats and lunges for men ten percent of your workout time. 89 00:05:23,800 --> 00:05:27,800 Speaker 1: I want three to five minutes tops for abdominal exercises, 90 00:05:27,800 --> 00:05:31,240 Speaker 1: and then I want you doing cardiovascular exercise and or 91 00:05:31,880 --> 00:05:35,760 Speaker 1: strength training, especially for men, because another thing about abdominal 92 00:05:35,880 --> 00:05:38,720 Speaker 1: fat is it's really dangerous for our hearts. That's why 93 00:05:38,839 --> 00:05:42,320 Speaker 1: men tend to have more heart attacks than women, because 94 00:05:42,400 --> 00:05:45,880 Speaker 1: we carry that excess weight in our abdominal region and 95 00:05:46,000 --> 00:05:50,120 Speaker 1: that's stressful on the heart. So i'd rather I want 96 00:05:50,160 --> 00:05:54,160 Speaker 1: you to do more cardio, strengthen the heart while burning calories. 97 00:05:54,480 --> 00:05:58,880 Speaker 1: Do more full body exercises, push up squats, work your back. 98 00:06:00,160 --> 00:06:04,360 Speaker 1: That is the secret to success. So no spot reduction. 99 00:06:04,720 --> 00:06:07,279 Speaker 1: Work your body from head to toe, do your cardio. 100 00:06:07,640 --> 00:06:10,599 Speaker 1: Doesn't matter where that fat is. When you work your 101 00:06:10,640 --> 00:06:13,839 Speaker 1: body from head to toe, it will come off much 102 00:06:13,920 --> 00:06:17,840 Speaker 1: more quickly than if you waste your valuable time trying 103 00:06:17,920 --> 00:06:21,600 Speaker 1: to target it. You can't do it. I'm Tom Holland. 104 00:06:22,200 --> 00:06:24,680 Speaker 1: Thank you for listening. Please rate the show. If you 105 00:06:24,800 --> 00:06:27,480 Speaker 1: haven't leave a comment, leave a question. I will answer 106 00:06:27,560 --> 00:06:30,920 Speaker 1: those questions in a future show. I so appreciate you listening. 107 00:06:31,160 --> 00:06:34,800 Speaker 1: I so love what I do and my goal is 108 00:06:34,880 --> 00:06:40,240 Speaker 1: to help you get results. I'm Tom Holland. This is 109 00:06:40,279 --> 00:06:50,120 Speaker 1: Fitness Disrupted. Believe in Yourself. Fitness Disrupted is a production 110 00:06:50,200 --> 00:06:53,760 Speaker 1: of I Heart Radio. For more podcasts from my heart Radio, 111 00:06:54,160 --> 00:06:57,520 Speaker 1: visit the I heart Radio app, Apple Podcasts, or wherever 112 00:06:57,640 --> 00:06:59,160 Speaker 1: you listen to your favorite shows.