Exercise Myth 03:
"I can spot reduce with specific exercise."

Oh, how we wish the ads were true!
But they're not. The infomercials aren't leveling with you. Sadly, "spot reduction" is a myth. Try as they might, in the end the advertisers can't argue with science. And human biology says you cannot melt fat from a specific area by using equipment or exercises that focus on, for example, inner thighs, abs, or butt.

The human body just doesn't work that way
Fat is fuel. When you're burning energy through exercise—even if you're working exclusively on one area—your body is tapping into fat-fuel deposits throughout your system. It's NOT a local event. Your abs, glutes or quads do NOT have their own private stores of fuel to burn.

Here's how it really works
Your muscles draw their energy from blood glucose, cellular energy stores, and blood fat. As you burn energy, your blood glucose tank begins to empty. Your body responds automatically by triggering a hormonal reaction to metabolize more stored fat for conversion to glucose for energy. The process doesn't care where in your body the fat-fuel comes from. It takes it from everywhere. There's no specificity related to the area or muscle group that's using the energy. The inescapable truth about fat loss—there are no miracle cures. Through all the great advances in exercise knowledge, all the innovations in equipment, and all the diet-plan-of-the-month excitement, health and fitness experts worldwide have never wavered from their mantra: only regular exercise (aerobic and strength) and a sensible diet can melt body fat.

Your genes may determine how your jeans fit
Every model in a fitness ad is ripped and gorgeous. "Hey, you can look like me!" Well, maybe. Everybody can improve their muscle tone and get "leaner" with a good strength and conditioning program and sensible diet. But HOW toned you can be is not decided by dedication or discipline. We can't all get that fitness-ad look, hard as we may try. Our genes program us individually for how our bodies store fat and add muscle—and we can't change the program. So, once again, the argument is made for marching to your own personal fitness drummer. Go for the possible dream.