Spot reduction refers to the idea that you can burn fat from a particular area of the body by training that area directly. Ridiculous, right? •It’s impossible, you can't lose fat in a specific area just by training that area. Every personal trainer knows that.. Only one problem: it's not true! •In 2007, a study published in the American Journal by Dr. Bente Stallnecht confirmed that spot reduction does indeed occur but on a very small scale. •Will This Method Work for You? •If your body fat is already low and your diet, supplemention and training is on point, then it should give you visible results over time. ..and no, this method will not help a guy with a beer gut to develop a 6 pack in 4 weeks. •This plan isn't for those who need to lose a ton of body fat, but for those already on the fit side looking to target resistant fat deposits. •I've been using this plan as part of my contest prep, as my butt was always my ‘problem area’. •Abductor machine, anywhere between 30 min and 1 hour per session with heavy hip thrusts sets in between, folowed by incline treadmill cardio session with extra intent on squeezing my glutes. •The premise is simple: Go back and forth between a workout and cardio with no rest between. •The muscles near fat regions where spot reduction is desired need to be trained with enough heavy loads to promote a sufficient increase in body part temperature, blood flow and hormone delivery. •This will result in mobilization of the fatty acids from the fat cells. •However, this still needs to be followed up by actual oxidation of the fatty acids in muscle tissue. Otherwise re-esterification of the fatty acids may occur and the spot lipolysis won’t result in spot reduction. •Just doing the spot reduction work isn’t enough. You have to follow up with more exercise to burn the mobilized fatty acids. Cardio is a good option. •Doing cardio alongside resistance training decreases the positive effects of both. •So practicality of this method is limited.. it’s all about current priorities. •Spot reduction is impossible outside of fat loss programs. No number of crunches is going to get you a 6pack without enough total body fat loss.