One of the most common misconceptions in the gym is that one can spot train.
Spot training is the (false) idea that you can cause weight loss or muscle definition in one area without affecting other parts of the body. There are no reliable studies that support the idea of spot training. There are, however, several that discredit it.
For example, eleven men and women did more than 1,000 repetitions of leg press with their non-dominant leg, three times a week, for 12 weeks, and made no dietary changes. At the end of the training program, the participants boasted a 10% drop in fat mass—in their arms. Participants in the Journal of Strength and Conditioning Research study also whittled their core area, losing an average of 7% of the fat mass in that spot. Remember: they did 1,000 repetitions with only ONE leg.
Although it’s not possible to tone just one specific area or muscle group, it is very possible to increase your overall muscle definition.
Doing so is simply a matter of decreasing the amount of fat on your body while increasing the amount of muscle. One extremely effective method for accomplishing this balance is a strength-training workout that incorporates all muscle groups, with little rest between exercises, along with a clean eating program consisting of lean protein, good carbs, and good fat.
