“How Do I Get This Spot Right Here?” Can You Spot-Reduce?

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“How do I get this spot right here?”

My clients ask me this question all the time.  Those areas where fat loves to live:  love handles, thighs, abdomen, and triceps.  (Who remembers “Thin Thighs In Thirty Days” and Jane Fonda’s hydrants, hydrants, hydrants!)  We all have trouble spots on our body, spots where the fat just likes to accumulate.  It’s just where any extra weight wants to go.

Can you actually spot-reduce it away?  Can you perform exercises that target that area and reduce the amount of the fat there?  Well, yes.  And no.  (Did you really think you’d get a straight answer from me?)  Here’s the thing:  while you can perform exercises that target the muscles in that area (crunches for the ab fat, side bends for love handles, etc),  there will be very negligible effect on reducing the amount of fat stored in that particular spot.  Numerous studies have proven this over and over again.  But the myth lives on!

However, there’s a more interesting question here:  

Why does the fat in your body gravitate to that area?

Well, now we’re talking!  Internationally renowned strength coach Charles Poliquin, of Canada, has created the Biosignature Modulation Method.  This method is gaining in popularity with healthcare professionals, personal trainers and nutritionists.  Poliquin’s method focuses on achieving specific body fat reduction through hormone balance.  He says that fat accumulates in certain areas because certain hormones are out of whack.

Here’s a quick reference to how his system works:

  • Upper arms and chest – testosterone
  • Love handles and upper back – insulin
  • Upper abs and ribs – thyroid
  • Abdomen – cortisol
  • Bottom and thighs – estrogen
  • Chest and triceps – testosterone

If you’re having problems shifting weight from certain areas, have your body measured with skin-fold calipers by a qualified professional (ahem – me!).  Your trainer can then use that information to address the underlying hormone problems by designing an individualized nutrition plan, supplementation, lifestyle, or exercise schedule to address those areas, and re-test monthly to track changes.  Solutions can range from eating a higher protein diet and fewer carbs, to changing the types of exercise you perform, to eliminating the foods that are stressing your body.

It’s not a concept that everyone buys into, and it is not without its critics.  But there is mounting research that finds that hormones do play a role in deciding where your body stores fat.

“This system will never replace a medically conducted blood and hormone test,” says Joseph Coyne, a sports nutritionist, performance coach, and qualified Biosignature Practitioner.  “But it will give you a good approximation of what your problems might be, and is an excellent starting point for lose weight from a certain area.”

 

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