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Eat less move more 🤷🏻♂️
Hey Jeff, this new 2023 paper says otherwise. Apparently spot reduction is possible.
Spot reduction is no myth.
Seems like asymmetric fat loss, i.e. left vs right leg is not possible.
When your body needs to burn fat, it will prioritize which body part has the most blood supply capacity/ rate, this allows the body to access the fat and transport in the fastest of time. If you don’t train you abs and thigh or leg muscles then body will prioritize other areas which it can get the fat the fastest. It all boils down to efficiency. Those saying it is genetics is full of crap. With training, you can develop your blood vessels on the body part.
The idea that spot reduction is not true is just because it takes less time for the blood vessels in the area to mature vs the time for the body access other body parts with more extensive blood vessels.
This is the reason why seasoned body builders get shredded in mid section fast because they have matured blood vessels already in midsection and thigh area, making fat transport efficient for the body.
Spot reduction is true but not very efficient . When you train the muscle groups near the stored fat, this increases the blood flow and size of arteries/veins at the area. This allows for the body increase access to this fat storage. The reason why mid section is usually the hardest is because this area has the least/smallest blood vessels connected to the immediate location of fat storage, making it least efficient for the body to access and burn.
This is the reason why the body part that you train like back or arms usually is the first to burn fat when in shredding phase.
Spot fat reduction is debunked by traditional literature because for spot reduction to happen, blood vessels need to increase in size and coverage before blood supply is sufficient for body to mobilize fat. Try training those body parts and then get fat while maintaining the training, once you start shredding, those fat storage gets burned fast.
I’m curious to see another video showcasing the newer studies since the 2017 study. Antonio Paoli published another study with the same results as well as a study that Jeremy Ethier covered in one of his newer videos. It seems that we’re on track to learning more about whether spot reduction is possible and it looks promising
Probably has to do with glycogen usage in the targeted muscles. Wouldn’t really be able to tell if it works unless the person can be certain to use all the glycogen in the targeted muscle otherwise the muscles would not require ketones as fuel. Most of these cases probably don’t do that. Combining intermittent fasting (so long periods without replenishing glycogen) and targeting muscles in zero glycogen state would be best way to truly study this.
So i have like really bog waist and thighs but all of my body is thin what do i do
There was a new study by Antonio Paoli, et. al about Spot Reduction. Can you create a vid on the new evidence?
It's unlikely you're going to target fat loss in a particular area. But strengthening muscle in an area of higher fat can affect the shape of that area positively.
I don’t know if it’s possible or not, I still work out like it is possible… just in case. They say it won’t work because there isn’t a lot of blood flow in that area, so I try to force blood flow into that area.
Simple answer-NO
I'm obese but have been lifting weights and doing cardio, as well as eating clean, and have dropped about 40lbs and gained a significant amount of muscle over the past 15 months. I have super lean, muscular calves, decent quads, decent arms and chest, but my gut is still hardly changed. All the weight came off my legs, arms, and shoulders. I do a LOT of 5 mile walks, often carrying 20lb dumbbells…. And my calves look like a bodybuilder would have.
I don't do any ab work because it seems ridiculous doing abs with a 46 inch waist.
But honestly I'm about to start adding ab work back in as part of my cardio. Just to see.
I think spot reduction works from my personal experience I followed Chloe Tings 2 week challenge in that program there was ab exercise almost everyday followed with HIIT exercise I lost 3inches from my belly just in 9 days. Later I followed another challenge of her which didn't really had much ab exercises I didn't lose belly fat much.
Definitely an interesting study. I think it makes sense in a way, there may also be factors at play where the body resists being able to target just one limb for the sake of minimizing asymmetry. Where as an upper/lower body might be larger area sections that this might work to a small degree. Is it enough where it's something you should implement into your training program? Probably not.
I speak directly from experience this absolutely works.
It is possible for specific body part if you are training in a fasted state. All glycogen has to be exhausted from the muscle cells. At that point the muscle will grab the the easiest closest fat source.
I hike in a fasted state, my legs are extremely muscular and veinous. I have a small belly because I don't train my upper body nearly as much as my lower. My upper body, even though I train it, is nothing compared to say a 4 hour hike.
It would be interesting to me to do a study with a fasted and non fasted group for spot reduction.
"It Might Be Possible" means that it will be highly stupid to expect personal results. It means that you can test it on millions of people and expect a few individuals to respond 😀
This video was incredibly informative and helpful. I subscribed and am excited to watch the rest of your content. However I have to say that you sound a lot like a slower Ben Shapiro 😂 it’s the monotone and a cadence I can’t quite pinpoint.
Crazy how much we still don’t know for sure
It is possible lemon ginger and Apple side vinegar reduce belly fat not like cardio that ruduces fat as layers all over the body.but some fat is just toxins in the body
In the face of all the late nite infomercials for machines that claim to flatten your stomach
This is a great video. Excellent.
Your hair and look in this video ❤️👌🏼
Can we have more Mythbust Mondays?
Works sometimes.. Worked for me in the waist. Exercises everyday movements that area and wt calorie deficit. And using a waist trainer.. did not do any crunches.. Why everyone so against it lol. You lose weight all over but on area of concern do more blood flow and movement wt some cardio affect.
No matter what anybody says, when i do 500 sit ups my abs get so shredded, even my lower abs.
Theory is mental jerk
The problem is, weight training doesn't burn THAT many calories. Especially an isolation bicep exercise. you probably burn a couple per set, based on studies and my estimation. So after 12 weeks, you have probably burned no more than 200 cals or about 1/20th a pound of fat. That may come right from your arms but it's impossible to measure.
I guess it can’t hurt to do a little core work before easy runs. Worst case my core gets more stable. 🤷♂️
How come when I run or walk a lot my legs get very skinny and the rest of my body stays fat?
lol its ironic jeff is advertising shavers when he has a beard
I've been following the Agoge Diet for a couple of months and have built so much muscle. Just wanted to share for those feeling stuck with their muscle building.
I've been following the Agoge Diet for a couple of months and have built so much muscle. Just wanted to share for those feeling stuck with their muscle building.
brasilian butt lift
Which diet protein in the video Jeff from start
Thanks Jeff superb sharing this information
In my country there is traditional way of spot fat reduction sorta say and its how women used to lose fat some 60+ years ago. My grandmothers say if you pinch and prick an area where you want to reduce fat and af course diet and exercise if possible you will see a difference soon. I have never tested it, it may be just a placebo but logic is kinda similar to the latest study in the sence that blood flow is being increased in that area so it will be used first if energy is needed. So if someone's desparate he may try it.
Great video and content! Keep em coming Jeff! What song track is at the beginning of the video? I like it 👍🏼
Great content. Did you trim your beard for this video with dollar shave club tools? haha
Dr Carvees easy shave BUTTAH!!!!
any updates or new studies to support this?
Have problems reducing fat in my midsection the most and somewhat in my chest
The theory is ab workout followed by light cardio workout (jump ropes/cycling/jogging) leads to additional fat loss in the abs?
I literally don’t know what to do I was under weight 140 lbs tall 6”3 and I was able to gain 30lbs while working out eating frequently . I look great but I literally have cellulite on my obliques never had that before and looks so disgusting . I want to keep my gains but also don’t wanna lose them an i over eating ?