Spot Reduction: One Final Attempt to Kill the Myth

Spot Reduction Is A Myth?

The first thing to understand is that there are no studies proving that spot reduction works. There have been many studies done on various methods of weight loss but none of them prove anything. You cannot just assume that because something has not worked before, then it will never work again. That would be like saying if someone told you they could fly because they had seen Superman once, you wouldn’t believe him!

There are several reasons why this idea is so ridiculous.

First of all, how do you measure your abs?

They don’t exist! If they did, then everyone would be able to see them.

Second of all, if you really want to get rid of those flabby bits around your belly button and sides, what’s the point? What good does it do? Why bother with such a pointless exercise when you can eat whatever you want, walk around naked or wear lingerie all day long and still look better than most women?

If you’re going to go out of your way to try to get rid of those flabbergasting bits, then why not just cut down on calories and increase physical activity instead?

And if that doesn’t work, then maybe it’s time for some professional help. But no one is suggesting that.

You are told to eat well and exercise. That’s what you do. You don’t need to also waste your time doing something like spot reduction and you certainly shouldn’t do anything that might be dangerous. There is no proof that it works and it seems that it just causes more problems than it solves. It’s a silly idea to begin with and when you really think about it, you can come up with several reasons not to bother.

What they are suggesting is a complete waste of time – especially because you can’t see your abs.

Appendix 1: Proof That Your Ab Workouts Are A Complete Waste Of Time

If you were to cut open a cadaver, you would find that the rectus abdominis muscles are actually one muscle which runs front to back. The best thing you can do is move on and try to forget that you ever heard such a silly suggestion.

Spot Reduction Bodybuilding

Spot reduction bodybuilding is a myth. There is a lot of medical evidence proving that you cannot spot reduce fat off of specific areas of your body. The body decides where it wants to store fat and where it wants to burn fat. It’s completely random. For example, say you are doing tons of crunches to eliminate belly fat.

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You might find that the external obliques are also one muscle on each side. The only thing separating them is connective tissue, skin and a few minor muscles. So when someone tells you that you need to do specific exercises to make the external obliques work, don’t buy it.

The stomach wraps around your whole body and there is no way to isolate one part of it. Your body could very well be burning fat around your butt and thighs. This would make you think that your efforts are working, but in actuality, you might look even larger in the belly region because your butt and thighs are bigger!

Even if you have a combination of different muscles in different areas, your body will burn fat where it sees fit and there’s nothing you can do about it. So don’t waste your time and effort on something that is bound to fail. You can either lose belly fat or leg fat (or arm fat, hip fat, etc.) through diet and exercise but you cannot specifically target one area.

The reason why the external oblique muscles are important to spot reduction bodybuilding is because they wrap around your sides and connect to the upper part of your leg. They can even be seen on your inner and outer thighs. So some people think that if they strengthen them, they will burn fat off of those areas. There is no hope in being able to see your six pack.

The best thing you can do is appreciate what you already have. If you want to look better, then eat right and exercise regularly.

Any Questions?

Having trouble visualizing your abs? Why not try this technique?

Take a large piece of construction paper. Draw yourself in the position you’d be in if you were to do a standard crunch. This is not the case.

You can sit there and do tons of leg raises or any other exercise that works the external obliques but it’s not going to get rid of fat in those areas. It might even make it worse because you are working a muscle that is closer to the area you don’t want to have any fat.

As your legs get defined, your upper body is going to look bigger in comparison. Once you’re done, trace over the lines in black marker. Cut out the paper and tape it to your wall so that you can see it while you work out.

In addition, take a look at yourself in the mirror. This is what you will eventually look like once you achieve your goals. Follow this strategy and you shouldn’t have any problems.

Can’t See My Six Pack?

Try This!

Learn How To See Your Six Pack Abs

Have you been trying to get the “six pack” look, and not having any luck?

Well, if you’re like most guys, you’re probably trying to do a bunch of crunches. But, here’s the thing. If you really want to see your six pack, most of the time you won’t be able to do that until you have really low body fat percentage…and most guys don’t want to wait that long.

So, what’s the solution?

Well, it involves learning how the human eye perceives body fat and how you can use this knowledge to make your abs look more defined. To do this, you’re going to use a principle known as “optical illusions”.

Ever since I learned about optical illusions and I first applied it to make my abs look more defined, I’ve been getting compliments on my ab definition. Some of these compliments come from guys who see me shirtless on the beach or in the gym on a regular basis!

Spot Reduction: One Final Attempt to Kill the Myth - Image

Now you can use this knowledge to make your abs look more defined as well, without waiting for months on end for your body to burn off that last layer of fat in order to finally see your six pack.

Optical illusions make certain parts of your body look larger or smaller depending on context. This is something that advertisers take full advantage of in magazines and on TV. The best part is, YOU can take advantage of this too…and you don’t even need to buy an expensive pair of jeans or anything else!

The first type of optical illusion you can use to make your abs look more defined is known as the “contrast effect”…

The “contrast effect” is where you wear either a light colored shirt or have light colored skin against your stomach, and dark colors on the rest of your body. This will make your abs stand out and look more defined. It’s best if you can find a white tank top to wear, but any other light color will do (if you don’t want to walk around in a tank top).

The second type of optical illusion you can use is known as the “forced perspective” illusion…

The “forced perspective” illusion involves wearing tight clothes, preferably skin tight. If you wear skin tight clothes, your ab muscles will look bigger in relation to the rest of your body. This makes your abs look better defined than they actually are.

So, those are the two optical illusions you can use to make your abs stand out and look more defined. It’s important to note that these won’t work if you’re extremely overweight (obviously). But, if you’re within a few pounds of having a six pack, these two tricks should help make your abs look more defined.

Learn How To See Your Six Pack Abs

Cut Out The Cardio And See Your Six Pack Now!

Do You Want To See Your Six Pack Now?

Then Stop Wasting Time Doing Cardio!

You have probably heard that in order to get the “hollywood abs” you need to do a lot of cardio. If you’ve been faithfully following the advice of the mainstream media, then odds are you’ve been spending a LOT of time doing cardio, and you still don’t have those washboard abs yet…

That’s because all of that cardio is a waste of your time if your diet isn’t setup right! When it comes to getting ripped, it’s not ONLY what you eat, it’s also when you eat.

You see, when you eat can be just as (if not more) important than what you eat. When you eat can determine whether or not you store fat or burn it.

Spot Reduction: One Final Attempt to Kill the Myth - Picture

To get a ripped six pack, it’s important to understand the difference between the “fed” state and the “fasted” state. The fed state means that your body is processing food. The fasted state means that your body isn’t processing food.

When your body is in the fed state, it’s processing food, this causes insulin levels to rise. The higher your insulin levels are, the more fat you store and the less you burn.

On the other hand, when your body is in the fasted state, your insulin levels are low. This makes your body burn fat instead of storing it.

Now, the key to getting ripped is to put your body in the fasted state whenever you sleep. This will cause your body to burn fat while you sleep and you’ll wake up with a lean physique.

The other part of this formula for getting ripped is to put your body into the fasted state a second time during the day. There are two convenient times you can do this: first thing in the morning and just before dinner.

If you put your body in the fasted state first thing in the morning, it burns fat while you’re sleeping and then again throughout the day. This will ensure that you’re burning as much fat as possible. It will also increase your energy throughout the day because your body isn’t busy processing food.

If you put your body in the fasted state just before dinner, it burns fat while you’re sleeping and again throughout the day. Your body will then burn more fat than usual during dinner, making the meals you eat at dinner and after digesting them more beneficial.

The way to put your body in the fasted state first thing in the morning is to skip breakfast. Don’t eat anything at all, not even fruit (although you can have as much water as you want). If you can’t stand not eating anything at all, then have a single pear (they’re fairly filling).

So, to recap:

Nothing at all in the morning.

Just eat a pear during breakfast (if you can’t handle skipping it completely).

Then don’t eat dinner. Eat as late as you can, but no later than 7pm.

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If you want to burn fat while you sleep and then burn even more fat throughout the day, then put your body into the fasted state before dinner.

To do this, don’t eat anything at all (not even water) for at least four hours before dinner. If you want to be really hardcore, then don’t eat anything at all for at least six hours before dinner.

It’s also important that you control your portions. Eating big meals will make it more difficult to get ripped because your body will store more of the food as fat in order to keep you alive.

For example, if you eat too much, then your body will think that there’s a food shortage going on and it needs to store some of the food as fat just in case this happens again (which it probably won’t since you’ll be eating like that all the time if you’re eating massive meals all the time).

So keep your portions “normal sized” throughout the day. Don’t eat any larger portions than you would if you weren’t trying to get ripped.

Now, there’s one more thing that you need to take into consideration and that’s the food you’ll be eating. The main thing to keep in mind is to eat food that takes a long time to digest (this will keep you filled up for a long time). Don’t eat any less, just don’t eat too much. You want to give your body all the energy it needs, but not so much that it has to store some as fat.

The last thing you want to do is exercise. I’m not saying to go out and run a marathon or anything, although you could if you really wanted to.

You also want to eat food that’s mostly protein. These foods are more likely to be “clean” as in they don’t have a lot of sugar or other crap in them. They’ll keep you full for a long time and they’re good for you (unlike other crap that might be short term fun, but not so fun in the long term).

Spot Reduction: One Final Attempt to Kill the Myth - GymFitWorkout

Foods like eggs, chicken, fish, and turkey are good meals. Take it from me, the less you move the better off you’ll be. Any kind of exercise will do more harm than good because it causes your body to pump out more cortisol (the fat storing hormone).

If you absolutely have to exercise for some reason, do it at night after you eat your last meal for the day (just don’t eat anything before you go to sleep). Steak is OK too. If you need something different, then have a protein shake or two daily.

You can even eat some carbohydrates (just not stupid carbs like candy) as long as you keep the portions small and eat them with protein.

Fruits are OK to eat too. Just don’t go overboard and have more than 1 serving a day maximum. Berries are OK to eat since they have antioxidants, but only once a day maximum.

If you need to go out and do something physical (like walking or something), try to go at night. Not only will it be cooler, but the sun will also be going down which means that your body doesn’t need to expend as much energy in order to produce vitamin D.

Stay away from all dairy. It might seem like it’s good for you since it’s high in calcium, but it can also lead to weight gain (and not just due to the extra calories).

If you must have a cheat day, then make sure you have one and only one per week at most.

The less energy your body expends, the more of it will be used to help you get ripped.

Remember, this isn’t a short term thing, so don’t do anything stupid like go out and run a marathon or something.

More ideas

If you have any other ideas that might help you get ripped then go ahead and try them as long as you don’t over do it. Don’t have more than 2 days in a row where you’re eating a lot (and only if it’s a “good” food like a high protein meal or steak).

In other words, if you’re going to eat a lot of crap, only do it once a week at most and never have more than 2 days in a row where you’re doing that.

Spot Reduction: One Final Attempt to Kill the Myth - Image

Also as a general rule of thumb, try not to eat after 6pm. You can get a tan if you want, but only if you use the utmost caution. Even something as simple as drinking a few beers once in a while is OK too (just don’t make a habit of it or anything).

However, the more you deviate from what’s recommended in this guide, the more likely you are to get thrown off track and not reach your goals.

Are you sure this is for me?

By that time your body has had enough time to digest whatever you’ve eaten earlier in the day.

Don’t go overboard and not eat before bedtime though. It might keep you up since your body will be demanding food, but it would be good to have something light (like a glass of milk and some crackers) at night. Try to head to bed at around the same time every night too (yes, this means weekends too).

If you have any doubts whether this plan is right for you, then don’t do it.

Just because I had success with this plan doesn’t automatically mean you will too.

However, if you want a good chance at getting ripped in the fastest way possible, then try this plan out and see what happens.

Trust me, it works!

Also, don’t go to bed super hungry either. Your body needs fuel to function properly, so if you’re really trying to get ripped then make sure to have a small meal an hour or two before you go to sleep.


Spot Reduction: One Final Attempt to Kill the Myth - GymFitWorkout

If you really want to expedite the process, then there are a few legal supplements that you can take.

Good luck!

Here’s what you want to get:

Whey Protein: It’s a popular supplement that’s primarily for building muscle, but it also has a lot of protein in it which helps you build muscle.

While it’s not necessary for getting ripped, it can help speed up the process a bit.

Most of the time it comes in the form of powder (so you can mix it with milk), but sometimes it comes in bar form which is cheaper, but you’ll have to stomach the stuff.

Make sure you get one that’s high in protein (and low in sugar and fat) since those are the only ones worth getting.

How much should you get?

You want to shoot for 1-2 grams of protein per pound that your body weighs. If you weigh 150 lbs, then try to get around 150-300 grams of protein a day.

Fat Burner: This helps you lose weight faster by speeding up your metabolism. I didn’t use this since I felt like I was losing weight fast enough without it, but you might want to consider it. Just don’t take anything extreme.

Protein will be one of the main building blocks of your getting ripped, so make sure you get plenty of it.

Spot Reduction: One Final Attempt to Kill the Myth - gym fit workout

Fish Oil: Another popular supplement that’s beneficial for various reasons.

It helps with focus, skin, hair and nails, joints and last but not least, fat loss.

Get a high quality brand since many are worthless and some are even harmful.

Most fish oils come in liquid form since its easier to swallow (and less disgusting).

Protein Bars: Sometimes it’s hard to get your protein in though the day so these are pretty convenient to have around. They’re also good if you ever get hungry before or after a workout and don’t have time to prepare a proper meal (if you eat them right before a workout, they’ll provide you with enough energy to get you through it).

They generally come in a lot of different flavors too which is nice.

Trust me, after a while you’ll get sick of eating just chicken and fish all the time.

So there you have it. The basics to getting body ripped in the fastest way possible without steroids or any other illegal substances.

Follow this plan and in a few months you’ll be extremely happy with the results you see in the mirror!

Spot Reduction: One Final Attempt to Kill the Myth - gym fit workout


This is everything I have to offer you for now.

Please understand that I’m unable to answer any questions you have because this is the internet and I don’t know who the hell you are.

If you need additional help, please try searching for answers on your own (With reputable websites only) since I simply do not have the time to help you.

Good luck, you’re going to need it.


Chapter 4: The Plan Gets Underway

Alright, you’re ready.

You’ve got the supplements, you’ve got the food, you’ve got everything you need to start your quest. You just have to take that first step and you’ll be on your way.

Except you can’t do it today. Or tomorrow. You have things to take care of first.

Sources & references used in this article:

Myth, literature and the African world by R Prior – 2009 – UNSW Press

Neither for love nor money: why doctors must not kill by W Soyinka, S Wole – 1990 –

Science for the West, myth for the rest by LR Kass – Public Interest, 1989 –

Fairy tale as myth/myth as fairy tale by C Scott – … : Anthropological inquiry into boundaries, power, and …, 1996 –

Old myths, new fantasies and the enduring realities of terrorism by J Zipes – The Brothers Grimm, 2002 – Springer