no, you can’t target fat loss - but you can do this instead

If you’ve ever been told that holding planks will flatten your stomach or squats will slim your thighs, you’ve been sold one of the biggest fitness myths out there: spot training.

The idea sounds great — do enough exercises for one body part, and you’ll shrink the fat around it. But here’s the truth: you can’t pick and choose where your body burns fat.

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Why Spot Training Doesn’t Work

Fat loss isn’t a light switch you can flip on one body part at a time. Your body doesn’t look at your plank and say, “Okay, time to burn belly fat now.” Instead, it pulls energy from your system as a whole.

Where you lose fat first (and last) comes down to genetics, hormones, nutrition, and lifestyle. That means you could plank every day and still not see visible abs if your overall approach isn’t lined up with fat loss.

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What Actually Works

1. Strength Train Your Whole Body

When you build muscle, you raise your metabolism and burn more calories — even at rest. Compound movements like squats, deadlifts, push-ups, and pull-ups work multiple muscle groups and deliver far better results than endless isolation exercises.

2. Dial In Your Nutrition

Abs are built in the gym but revealed in the kitchen. If fat loss is your goal, nutrition will make or break your progress. Focus on lean proteins, whole foods, veggies, and smart portions.

3. Move More Throughout the Day

It’s not just about your workout. Your workout is only a small percentage of your day. Daily movement — walking, stretching, hiking, playing with your kids — adds up and keeps your body in fat-burning mode.

4. Stay Consistent

The biggest difference-maker isn’t a secret exercise or trendy plan. It’s doing the basics consistently, day after day, week after week. The longer you stick with it, the more your body adapts and changes. Consistency beats intensity every time.

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So, Should You Stop Doing Planks?

Not at all. Planks and other core exercises have HUGE benefits - they build strength, stability, and muscle in specific areas. But don’t expect them to magically melt belly fat.

Think of them as part of the bigger picture: train bold, train your whole body, and fuel yourself for the long game.

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The Bold Bottom Line:

Spot training is a myth. You can’t plank away belly fat, but you can build a stronger, leaner body through whole-body strength training, smart nutrition, and consistent daily movement. Focus on what your body can do, and the results will follow.

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Train Bold. Live Wild.
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