Get-Fit Guy

An effective way to spot reduce fat

Episode Summary

It is often presented (including by myself) that it is a MYTH that one can spot reduce fat.

Episode Notes

New evidence shows that you can indeed spot reduce fat—but only if you follow these critical steps.

Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.

The studies from today's episode:

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Episode Transcription

Welcome back to Get-Fit Guy, Coach Kevin Don here. This week, I’ll be doing the right thing and sharing with you some new (at least to me) evidence that you CAN indeed spot reduce fat. If you have been listening to my shows, you will be aware that I am a huge proponent of objectivity and trying (as much as possible for a human being) to remove bias. So it’s important to me that I draw attention to new information I have uncovered, even if it’s in direct conflict with something I have said before. Sometimes we end up so far down our own rabbit holes that we can’t turn back and say something different. But, to me, integrity isn’t about doubling down on beliefs, it’s about being open to new ones. 

It is often presented (including by myself) that it is a MYTH that one can spot reduce fat. I am here to tell you that this myth is itself a myth. Before introducing the idea that you CAN spot reduce, let’s figure out where the idea that you can’t came from. 

In 1983, a study investigated if a sit-up exercise regime helped target your belly fat. It didn’t. The sit-up exercise protocol did not influence fat cell size or fat layer thickness more in the abdominal region than on the backs and glutes of the participants.

A similar study in 2011 had the same finding: an abdominal exercise program did not achieve greater abdominal fat loss than a non-exercising control group consuming the same amount of calories in the diet

However, a recent study (check the shownotes for links to all three of these studies) suggests spot reduction is possible after all. In this study, lower body strength training resulted in relatively more fat loss from the lower body, whereas upper body strength training resulted in relatively more fat loss from the upper body. This trend appeared in both the DXA scan and the caliper readings.

The key takeaway from this study was that the spot reduction was probably enhanced by the addition of cardio after the strength work. Based on our understanding of spot lipolysis (fat burning), high-intensity exercise is the most effective way to increase body temperature, the production of fat burning hormones, and blood flow. This increased blood flow will result in the mobilization of the fatty acids from the fat cells and the oxidation or burning off of the fatty acids as they enter the muscle tissues. 

There appears to be 3 key points to ensure spot reduction:

  1. Exercise must be intense: Muscle groups near the areas for desired fat loss must be exercised with loads of 70% of 1 rep max at a minimum. But bear in mind that any exercise must be weighed against hypertrophy outcomes (muscle size increase)—for example, if you want to lose “size” in your thighs, then a high-volume strength training program will not permit this. You will definitely spot reduce fat, but your legs may increase in size due to muscle hypertrophy. 
  2. Follow-up energy burn: Just resistance training alone won't be enough. You have to follow up with cardio work to burn off the fatty acids which you have mobilized with the resistance training. 
  3. An overall energy deficit: Spot reduction will still depend upon overall fat loss. There is literally no number of sit-ups which will get you a six-pack if you are still gaining fat overall. You absolutely must still be in a caloric deficit. 

Curiously enough, weight training followed by cardio is exactly what bodybuilders and physique models have been doing for decades. As they say, you can’t reinvent the wheel. 

As an aside to this, we do know that high levels of body fat cause many, many diseases in humans. But that isn’t to say that super lean individuals are healthy either. Some level of body fat is required for health. Too little plays havoc on the endocrine system (hormones) and leaves us open to physical injury (there is a reason we have fat across the low back to protect the kidney area). Also, obsessive work on spot-reducing one area could result in an overuse issue. It's also just not useful for the overall fitness description of injury and disease-free interaction with our environment in 360 degrees. Aesthetics are not health in the same way that chronic diseases from obesity are not health. 

And now, since its been a hot minute, I thought I would answer a listener email!

This email comes all the way from Australia and reads:

Coach Kevin,

How much exercise is enough? 

If I stay with a three-times-a-week routine of say three sets of squats, with dumbbells, press-ups, and pull-ups, will that keep strength up and that dreaded sarcopenia at bay? I do a 30-minute hill walk on alternate days or swim. The discipline of maintaining this makes it easier to be consistent than more demanding routines. 

I find your podcasts most interesting and of practical value and have listened since the first.

Thank you.  

Kit, Sydney, Australia. 

P.S. I have been a lifetime exerciser  and am fit and of healthy weight and 70.  I have heard it said that one of the best indicators of strength in healthy aging is being able to stand from seated with one leg only.  I cannot do this or remember being able to in the past. Maybe for a future podcast. 

So, first of all, thank you Kit for the email. How much exercise is enough is an interesting question and I will fall back on my episode on dose response. For exercise to be enough, it has to be above the minimum effective dose and simultaneously below the maximum recoverable dose. If you find that you are going to the gym and doing the same reps and loads and intraset recovery times every week, I would say you have adapted and aren’t hitting the minimum effective dose. You have to ensure that load or reps are increasing or that recovery times are decreasing each week. If not, then you won’t need to make a strength adaptation. Likewise, if for a few weeks you are able to increase loads or reps and suddenly hit a wall, you may have encountered your maximum recoverable dose and then something needs to change. 

Regarding the single squat, I’m not sure if I would see that as a strength indicator, since it requires balance and coordination more than it requires strength. However, you are correct that it is frequently used as an assessment tool by clinicians. They are looking for neuromuscular performance in the lower extremities. It's a good indicator of the ability of an aging population to negotiate a flight of stairs or recover from a tripping up or forward falling scenario. 

Happy to hear you are a lifelong exerciser and that you enjoy the show, I hope to be able to help with any further questions

I hope that has been useful for everyone and if you have any questions about training or coaching in general, email me at getfitguy@quickanddirtytips.com or check out the Get-Fit Guy Facebook page!