Myth or Not?

Spot Reduction: The Myth Behind the Six-Pack

A coveted yet difficult goal for all gym rats is the six pack. Hundreds of crunches, planks, and various ab workouts to reduce the fat yet disappointment as they came to no avail. Spot reduction, or the ability to lose visceral fat at one location, is advertised through social media and fitness ads as a go to method for being shredded. However, these gimmicky exercises are falsely advertised. Spot reduction is a myth because it is not possible to lose fat locally. Our bodies burn fat in a systemic way and not just an area we are exercising. When we do crunches it won’t target specifically belly fat. It will strengthen our core muscles which can aid the visibility of the core and abs, but the fat will be lost holistically. Fat is stored as triglycerides in adipocytes to form adipose tissue. This is referred to as body fat and found all over the body. Our muscles cannot access these specific storages of fat until lipolysis converts triglycerides into glycerol and free fatty acids. These products then can travel to our muscles through our bloodstream. This is why when we exercise we lose fat all throughout the body and not one place. 

There are many factors that determine where fat is lost:

• Our genes determine where our fat is stored as well as where we will lose fat from first. This is why some people show veins and vascularity at higher body fat percentages.

• Gender drives distinct fat storages such as females holding more fat for supporting pregnancy.

• Age can determine how quickly fat is lost. Middle aged men and women tend to store more fat at the mid section and have slower metabolisms due to a decrease in muscle mass and less exercise.

• Race has been shown to play a part in where fat is stored. Studies have shown black populations store more subcutaneous fat than visceral, and Asian populations tend to store visceral abdominal fat.

Instead of having a driving focus on targeting a specific spot, the body should be viewed as a whole. Focusing on the nutrition you put in your body is the most important step in fitness. Doing core workouts is not a waste of time as having a strong core is very important in improving posture and balance. However, it will never be the best method for abs and these exercises will always be exploited for cheap clicks. The best method for abs is a calorie deficit, cardio, and forms of lifting weights or resistance training to grow muscles. These strategies help preserving lean mass while losing fat.

Detox Teas: Truth to a Trend 

Detoxing the body. A trend many celebrities endorse to clear the mind, skin, and enhance well-being. These products are marketed to purify the body. But, are they necessary?

The truth about detoxing, is our bodies do not actually need these products and glorified cash grabs to clean ourselves. Our body detoxifies itself naturally through the liver, kidneys, digestive system, lungs, and skin. 

The Body’s Natural Detox System: 

• The liver breaks down toxins, waste, and alcohol into water soluble compounds that are eliminated in the intestines and kidneys. 

• The kidneys filter blood and remove waste through urine. 

• When bile is dumped in the intestines fiber assists in flushing this out of our system as stool. 

• Our lungs will eliminate carbon dioxide and our skin releases waste through sweat. 

If our body is built perfectly to clean its insides itself, what do these cleanses do for our body and why do they feel like they work? 

The Trick Behind the Tea

The secret with these detox techniques is that most of these teas contain ingredients that are used in laxatives. Ingredients such as Senna, a natural herb that works as a laxative, is very commonly used to promote bowel movements. This can be successful but only for quick and temporary weight loss. Drinking these regularly causes constipation, dehydration, and anxiety or jitters. Dehydration due to diuresis is another key trick of detox teas. They promote weight loss, but only as fluid loss. This is much more dangerous and less effective than fat loss. Loss of fluids results in loss of electrolytes such as sodium and potassium which are needed for the muscles and the heart to function. With this loss in water weight it can actually trick customers into thinking it worked. However, water weight fluctuates and even when you feel lighter, thinner, and cleaned out this is all temporary. Once you stop using the product your weight will most likely return to normal as no real fat has been lost. 

Natural Ingredients?

Many teas are made on their own as less harsh alternatives to the products online. Natural ingredients such as dandelion roots, ginger, and green tea are used to support liver health, aid digestion, and assist with hydration. These will not replace our built-in detox pathways, but they can aid these systems.

• Dandelion roots: Flushes excess water, but does not remove toxins

  • caution to those with allergies

• Ginger: Anti-inflammatory properties, improve circulation and reduces bloating

  • excessive use can cause heartburn

• Green tea: Has antioxidants such as catechins which can support liver function and boost metabolism

  • has lots of caffeine which can cause jitters

• Lemons: Can boost immune system and improve digestion

  • typically safe

• Turmeric: Has an ingredient curcumin which supports the liver and has anti-inflammatory and antioxidant properties

  • higher doses will cause irritation and should be taken with black pepper to improve absorption

• Milk Thistle: Long and historically used medicine which protects liver cells from oxidative stress

  • should be used in moderation

Psychological Risks

Adding on to the physical issues many advertised product have, detox teas are very psychologically harmful. These products display negative self images through quick and easy fixes for a “perfect body”. Celebrities endorse these products as beauty products, but beauty and the outside image never really equated to health. Natural ingredients are much healthier and safer for the insides of the body which should be treated just as importantly as the outside. Good health is not only the exterior, but also the interior. Mental health, proper organ function, and physical appearance all translate to beauty. Detoxants promote one while sacrificing the others. 

Cardio is Not the Best Way to Reduce Fat

Looking to lose weight is a common goal in the fitness industry. However, many newcomers do not understand the first steps or the right approach. They make the wrong choices which lead to discouragement and loss of hard work and progress. While cardio is necessary for boosting heart and lung health, increasing endurance, and burning calories, if you want to lose fat for the long term the first step should be to sit down…

and pick up some weights. 

Weightlifting is key

Weightlifting has one advantage over cardio: it builds muscle. Weightlifting builds a strong foundation that is essential for long-term fat loss.

Increased Resting Metabolic Rate (RMR): 

Building muscle will boost one’s RMR. With a higher RMR you will burn more calories and more fat throughout the day even while at rest. 

Fat Burning Hormones:

Resistance training also stimulates fat burning hormones such as testosterone and growth hormone. These promote muscle growth and encourage fat breakdown. 

MicroRNAs: 

Lifting weights results in muscle cells releasing microRNAs. These play a role in fat breakdown and enhancing metabolic activity. 

The Role of Cardio

Building muscle encourages that foundation that cardio can assist in. Ideally it is important to work on both to reshape the body.

1. Cardio burns additional calories which can assist the calorie deficit (key to losing fat)

2. Enhancing heart health and endurance can improve weightlifting sessions and overall well being

   

References

1. Raw Athletic Club. Cardio vs. Weightlifting: Which is Better for Weight Loss?https://rawathletic.club/cardio-vs-weightlifting-which-is-better-for-weight-loss/

2. Brown Health. The Truth About Detox Teas.https://www.brownhealth.org/be-well/truth-about-detox-teas

3. Healthline. Detox Tea: What Are the Side Effects?https://www.healthline.com/health/detox-tea-side-effects

4. Sydney University. Spot Reduction: Why Targeting Weight Loss to a Specific Area is a Myth.https://www.sydney.edu.au/news-opinion/news/2023/11/07/spot-reduction--why-targeting-weight-loss-to-a-specific-area-is-.html

5. One Peloton. Spot Training Myth: Why Targeting Specific Areas Won’t Work for Fat Loss.https://www.onepeloton.com/blog/spot-training-myth