Another big myth that Oliver wanted to debunk was spot reduction, meaning the ability to eliminate fat from a specific part of your body by training that body part. If you're trying to "shrink" your booty or eliminate belly fat, for example, you need to lose weight everywhere in order to do so.
Alex Harrison, PhD, CSCS, Sport Performance Coach for Renaissance Periodization and former exercise physiology professor at King College, told POPSUGAR that, if you have less fat in a certain area and you lose fat everywhere, that fat will be the first thing to go because you have less of it there in the first place. Makes sense, right? "Where you have less fat naturally, you're going to lose it first, but where you have the most fat, you will lose it last." Read more on why you can't control where you lose fat.
"If you're trying to grow muscle, you could probably target it a little bit more," Oliver noted. For instance, if you want a bigger booty, doing "heavy hip thrusts, deadlifts, single-leg deadlifts," and other exercises can help grow your glutes. They'll also target your hamstrings, though, because you're using more than one muscle group to do those moves. Oliver used an example of his friend who did 200 push-ups a day for a month. His chest got bigger, but so did his traps, his triceps, etc. And, like mentioned before, you have to do exercises with enough volume, intensity, and frequency for significant growth to happen.