TV stations are filled with Infomercials promoting specialized exercise equipment purported to melt away fat from the mid section and get you a fabulous looking six-pack. Richard Geres writes
Myth: Spot Reduction works
Such misleading advertising has brought about the assumption that problem areas of stubborn fat deposits can be exercised away with localized exercises that work underlying muscle tissue in that particular area. The truth is that fat-loss cannot be targeted towards specific areas by performing selective exercises. Sit-ups and crunches do not remove tummy fat, just as inner-thigh machines do not eliminate fat from the inside of the leg. Fat gain and fat loss occurs all over the body. For mechanical reasons, the preferred area of fat storage is around the centre of gravity, which covers the regions of the tummy, hips and thigh. The variation in tendency to deposit fat towards the torso area versus the hip/thigh area is genetically predisposed. An effective fat loss programme must incorporate regular exercise and a calorie and nutrient controlled eating approach. When this is implemented and maintained over an adequate period, fat loss will occur from all areas of the body, including the tummy, hips and thighs.
Myth: High Repetitions Burn More Fat
Performing an exercise with lighter weight and more repetitions (15-20 reps, 20-30 reps, or 20-50 reps) does not burn more fat or tone (simultaneous decrease of fat and increase in muscle) better than a heavier weight with moderate repetitions (8-12 reps). Performing a few extra repetitions on a weight training exercise is not significant enough to burn extra fat and may actually burn less fat. If intensity is compromised, less fat may be burnt when light weight is used with high repetitions.
Higher volume weight training (i.e. three sets versus one set of each exercise) with short rest periods of less than one minute can stimulate a greater acute growth hormone release (Kraemer 1991, 1993; Mulligan 1996). Growth hormone promotes fat metabolism in adults. It is hypothesised that maximal effort is necessary for optimizing exercise induced secretion of growth hormone. A study by Pyka (1992) shows that growth hormone release is related to the magnitude of exertion.
Intense weight training utilizing multiple large muscles with longer rest between sets may also increase body fat mobilisation by increasing adrenaline levels in the blood after exercising. Adrenaline has powerful fat mobilization properties. Intramuscular triglycerides are thought to be an important energy substrate following repeated 30 second maximal exercise with four minute recovery intervals (McCartney 1996, Tremblay 1994).
A exception to this recommendation applies when training abdominals and obliques, for which
high repetition sets may still be recommended. It has been theorised that muscular endurance in the core muscles may be more beneficial for lower back health than mere muscular strength. Furthermore, moderate repetitions with a greater resistance can increase muscular girth under the subcutaneous (below the skin) fat, particularly in men, who have greater potential for muscular growth. Increasing the thickness around the waist with existing abdominal fat may further increase bulk, particularly in men who typically have greater internal and subcutaneous fat in this area.
It is plausible that the high repetition myth was originated and later propagated by bodybuilders that used calorie restrictive diets to shed fat before a contest. Because of their weakened state from dieting, they were unable to use their usual heavier weights. When asked about their use of lighter weights, they explained they were “cutting up” for a contest. This is merely a theory, but it is easy to see how it may have been misunderstood that the lighter weight was used to reduce fat instead of actually being a result of their dietary regime.
Dietary modification can have a much greater impact on fat loss than a modification in repetition range during weight training alone. The ideal programme for fat loss would include the combination of proper diet, weight training, and cardio exercise.
Myth: Fat intake is
bad for fat loss
On the contrary, some fats can actually help you with your weight-loss efforts. Of course, eating too much fat overall is linked to increased risk of disease, but we all actually need a little fat in our diets to be healthy. Fat helps the body to absorb important nutrients and to feel fuller longer, which will help you eat less.
Trans fat and saturated fat should be avoided, but unsaturated fats are actually good for you. Include foods like fish, nuts, and olive oil in your diet. A fat “fix” can actually do your weight and your health good.
Switching to reduced-fat or fat-free foods is not necessarily a sure-fire way to lose weight. Even if you have a pantry full of fat-free and low-fat foods, such as salad dressing, crackers, and cookies it does not mean you can eat them to your heart's content. As with all other foods, portion control is the key to losing weight with reduced-fat foods. Although light versions have less fat than their regular counterparts, they often have as many, or more calories (some diet foods contain more sugar than the regular versions). Always read and compare nutrition labels when making selections.