Is spot training effective? This is a complex question with a not so simple answer.
The answer is both yes and no!
I know this doesn’t make any sense and is somewhat contradictory, so lets explain the yes and no to my answer. It really depends on your purpose for using it and how you implement it into your program.
Is it an effective method for overall weight loss? No.
Is it an effective method in your strength training program for overall appearance? Yes.
What you cannot do is spot train to loose weight in a specific area of the body or as a stand alone method to loosing weight or fat. What you can do is spot train to tighten and sculpt a particular area of the body for a better appearance.
Where fat will store and accumulate in your body is in your genetics, this is not something you can control. The best way to loose overall fat is through a healthy lifestyle of exercise and healthy eating habits. With this you will not be able to dictate where the loss of fat comes from or at what rate but, through a healthy lifestyle you will be able to control fat storage and loss.
Spot training or what I like to call “focused training” is working a specific area of the body to develop muscle and strength. This in turn will help the area appear tighter and more defined, especially as you loose surrounding fat.
It is not spot training alone that will help you loose weight and fat but, paired with cardio, full body strength training and a healthy eating plan, spot training can be an effective method for training areas of focus or particular interest to you.
Let’s discuss how to effectively encourage overall fat loss and spot train for focused areas of definition:
First, we need to discuss the methods of loosing overall fat. To loose overall fat will require an exercise program that includes both cardio and full body strength training a few times a week.
Cardio will help to encourage burning calories and fat stores through exercise and activities such as walking, running, biking, rowing, elliptical, dance, kickboxing, HIIT, step. Or, sports such as tennis, soccer, baseball, softball, basketball or any other activity or sport that gets your heart rate up and requires cardiovascular energy.
Full body strength will encourage balanced muscle growth and development throughout the entire body. Strength training is super important in not just physical strength but, in fat loss and calorie burn because the more muscle your body gains, the more energy your body puts out. This means that you burn more calories throughout the day both during exercise and at rest. This helps to accelerate the fat burning and weight loss process.
Now, let’s discuss how spot training fits in:
This is basically the final step in your exercise process and it is to fine tune the areas of your body that interest you the most. This may be the areas you have the most problems with or the ones you want to accentuate the most. This is what I call Phase 3 of my programming (click here to read about phase 3 of my program outline).
This type of training should be thrown in at least once a week in addition to your cardio and full strength routines (not in place of).
This workout will consist of training that particular area or areas with several different exercises and methods. This can be done through weighted, tension band, body weight, and/or plyometric exercises as well as with reps, time, isometric holds or combination of any and all.
The question is… how do we put this all together?
Here is a sample weekly routine to show you how to fit it all in:
It doesn’t have to be done in this particular order. Find what fits best for you! This may vary based on your schedule, if you take specific classes, see a personal trainer or only have access to gym or equipment on certain days of the week.
- Monday: HIIT (Hi-Intensity Interval Training) Workout
Cardio and Strength exercises including but not limited to: strength, cardio and core.- This workout should include both overall strength and cardio. I like it on a Monday to hit that week strong with super intense bursts of both strength and cardio.
- Tuesday: Cardio Workout
Strong cardio that gets your heart rate up and challenges your body.- This workout should be cardio driven and include a workout that uses cardiovascular energy
- Wednesday: Rest/Recovery day
Can include a low impact workout such as walking, yoga, stretching or core focus.- This day should include some sort of rest for your body. You want most of the large muscle groups to have some recovery time. With that said you may include exercises that are beneficial, healing and/or low impact. A workout on this day should not overly challenge your muscles.
- Thursday: Overall Strength with Light Cardio Workout
Include either light cardio before or after your strength workout for overall body. 20 minutes on the treadmill with a walk/jog/run would be a good type of cardio for this type of day.- This workout should be predominantly strength with a little bit of cardio mixed in before, after or during strength workout.
- Friday: Cardio Workout
Strong Cardio Day #2 - Saturday: Spot/Focused Training
Exercises consisting of your area of focus only. Hit those areas hard with several exercises in several positions (standing, seated, combo of, lying, etc.), several modalities (machine, free weights, body weight, stability balls, tension bands, etc.), and several methods (time, reps, sets, isometric, plyometric, slow, fast, concentric, eccentric, etc.).- This workout will focus on your particular areas of interest or concern.
- Sunday: Rest/Recover Day #2
This is just a sample, however you should be including cardio, overall strength, rest/recovery or low-impact, and spot/focused training throughout your week.
Shoot for at least 2-3 days of cardio, 2-3 days of overall strength and at least 1 spot/focused workout. You may require more spot training days if you have several areas of focus.
You can also combine cardio and strength days or cardio and spot training days into one workout if needed. For example, on my sample, Monday is a HIIT workout and includes both cardio and overall strength into one complete workout.
By following this outline you will ensure that you cover what you need for both overall weight loss and spot area improvements.
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