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zakruti.com » Sport, fitness, workout » Jeremy Ethier
Targeting Belly Fat Is POSSIBLE! (New Study)

Targeting Belly Fat Is POSSIBLE! (New Study)

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Rating: 4.0; Vote: 1
Everyone wants to lose belly fat, right The problem is, you can't choose where fat loss happens in your body every time you work out. Or at least, I didn’t think you could Until I came across this new study, which suggests that targeting belly fat may not only be possible, but also much easier than we all thought. I’ll share exactly what researchers have found about belly fat loss and how you can apply it to your own training, so you burn that belly fat off. Click below for a step by step plan training plan that reveals all the best exercises you should do for each and every muscle group: Click below to subscribe for more videos: Why is belly fat so stubborn in the first place You see, to burn fat, your body first needs to release it from the fat cell’ a process known as mobilization’. But how exactly do you mobilize it Well, when you strength train, you don’t just strengthen your muscles; you also increase blood flow to the fat that surrounds the muscle you’re working. And this is one theory why belly fat can be so hard to get rid of: compared to the fat in other areas of your body, it tends to receive very little blood flow. Not to mention, we tend to train our abs less frequently than other muscles. So, this got researchers thinking: if you can boost blood flow to your abs, could you then specifically target and lose belly fat during exercise After digging through endless research papers, I’ve come across all sorts of funny and, in some cases, just weird experiments researchers have tried to get to the bottom of this question. But none found a notable difference in fat loss. And because of this, most researchers, including Bill, were skeptical about the idea of spot reduction. Remember how I said you need to mobilize fat before it can be burned off Well, there’s 2 parts to this process: first, mobilizing it and then burning it off. The issue with past studies is that while they may have mobilized belly fat, this doesn’t necessarily lead to fat loss (i. e, burning it off. But this is where a 2023 study comes into the picture. They wanted to test a routine that could do both. Basically, researchers divided 16 overweight men into two groups: 1) spot reduction focused group and 2) control group. Both followed a 4-day workout plan for 10 weeks. The control group did 45-minutes on the treadmill each session. Meanwhile, the spot reduction group had a shorter, 27-minute treadmill workout, followed by two ab exercises: torso rotations and machine crunches. After 10 weeks, both groups lost a relatively similar amount of body fat. But what was surprising was that the spot reduction group lost almost 2. 5x more fat from around their belly compared to the control group. That’s quite a bit more belly fat loss. But of course this study doesn’t come without its limitations. E. g, although the workouts were tightly controlled, the nutrition wasn’t. Personally, I don’t think this is too big of a concern given that both groups lost a relatively similar amount of overall fat, but it is something that would’ve made this study a lot stronger. But hey, it’s not just this study. Other recent studies on spot reduction have also shown promising results. So how can you target belly fat Quick disclaimer: if your goal is to burn belly fat, then you need to be in a caloric deficit to get the best results. What the studies do suggest is that, if you’re doing ab work, you should probably combine it with some form of cardio either shortly before or after to get the most bang for your buck. The other thing is that, if spot reduction does work, then it seems like some abs exercises are better than others. So if I was designing a routine to better target belly fat, I’d use direct, weighted abs exercises combined with low to moderate intensity cardio. Which could look something like this: 4 sets of 8-15 reps of weighted crunches 4 sets of 6-15 reps of hanging leg raises 20-30 minutes of low to moderate cardio (for example, cycling, jogging, or the elliptical) done before or after the ab exercises I’ll be honest though, I’m still not 100% convinced. And neither was Bill when I spoke to him. These latest studies have definitely opened my mind to spot reduction being possible, and it seems like future research could be promising. But it’s definitely not enough for me to go about planning spot-reduction into most people’s routines. That said, on my recovery days I have been using those 2 ab exercises and slapping on some cardio either before or after. Who knows, maybe this is spot-reducing my belly fat. But even if it’s not, I still highly recommend that you regularly train your abs, and with weight as well. After all, they’re just like any other muscle group; and growing them can help with definition. But remember, most of your results will still come from the basics, and losing belly fat heavily depends on your diet.
Date: 2024-04-14

Comments and reviews: 20


Shorter Version, for those who want a summary:
Fat is burned through a two-step process, getting the fat moving, and then burning it, getting the fat moving simply means engaging the muscles in that area, if you want to move your belly fat, you'll want to target your abs, after that you need to work on burning the fat off, which is done through cardio, we hadn't known this because we typically separate cardio and strength-training.
To burn away fat in a certain area: Activate the muscles in that area through strength training, like an ab workout, before or after doing cardio.
Then do at least 30 minutes or more of cardio.
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I'm wondering how fat is even being mobilised by crunches. The fat does nothing while your muscles move, the work itself is not being done by the fat of course, so the trigger must be the motion, There is motion around the fatty area. Do we have to do exercises to create this mobilisation or could we just move the fat around manually or with a massage gun or something like that I'm thinking having a strong vibration around the fat area should create more movement than doing crunches or twists.
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The size of the study makes it useless. Given the amount of fat reduction, it’s just a random result. The exercise physiology science community use laughably small study sizes. It makes the Psychology field, with its infamous reproducibility crisis, look like rock stars. There is no excuse (and I’m sick of wasteful grant funding. Learn some proper clinical trial statistics, and keep improving study design (which does seem to be getting better.
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Ive been dieting since beginning of year. went from 200 to around 184. in a weird sticking point on scale but measurements go down. This is about the time i quit and start bulking repeating the whole process again because i get frustrated with this lower ab pouch of fat. So aggravating but im sticking with the fat loss until its gone
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Theoretically, could you substitute the cardio after mobilization for a body recomp style, program eating at maintenance calories or at a small deficit while progressively overloading your muscles in theory, could the fat be mobilized to build muscle or is there a shorter mobilization-burning window than this would allow for
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Great advice here JeremyI wrote an ebook on body recomposition (please see bio) regarding fat loss and muscle retention, which discusses how fat returning after a deficit may be different for a period of time. I think the name of the game is to work with your body rather than trying to manipulate as you please
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Hii guys, so i have tried this method of spot reduction for my belly fat and it’s totally working for me.
I have done same thing as you explain:
1) calories deficient
2) abs workout
3) trademill walk about 45 min buring around 500 calories
And after 12 week i got really good abs
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Dang, I've been leaving the gym after doing the stair master cause I'm soaked and feel awkward using seated machines all sweaty. Oh well, were gonna need more towels!
For people like myself with lower back problems, I guess the plank will have to do, or the McGill 3.
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I have inadvertently been doing this for months, literally using a session between doing the big muscles groups doing 2 ab exercises for 10 sets and a deliberately long cardio session 30 min right after and thought my nutrition was on point little did I know
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Hey Jeremy and others, I just wanna ask a question that about something I couldn't figure out. Lets say I am doing pull day. I have 3 exercise for per back and biceps. Should I perform all biceps exercises then switch to back or is it okey to mix it up
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Is that sort of a joke Have been doing this routine - abs exercises cardio - for many years to lose belly fat. Of course it works. Everybody knows how to spot fat loss. Make exercises in particular area and then do cardio. Known for ages, man.
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Did you know another method that is guaranteed to reduce belly fat, and in fact even reduce fat in all other areas of your body Normal weight loss. Waste 9 minutes of your time if you still want to watch the video but you have been warned
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I've always combined abdomen work outs and cardio to keep fat loss consistent and have my core looking better because it just seem to make sense, will be including some rotations in there going forward to see what happens.
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In my experience its actually works
When i do bicycle crunches everyday my 4 pack never goneaway and even become 6pack sometimes
And when i only do 1 or 0 abs workout per week
My belly is herrendous
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The thing is a ton of people never target their core because muh compound lifts.
Of course if you target your abs and build said muscle while losing it's gonna be more noticeable.
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i knew this anecdotally. Throughout my whole body my right side all had lower skin fold measurements. This was because Im right handed and use the right side of my body more.
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Yo! could you cover the new meta-analysis that just came out saying 1. 5 min of rest between sets maximizes muscle growth now compared to the 3-5 min rest recommendation
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Makes sense to me will try it. A ab rotation exercise popped in my head when he said because the abs did not move then Jeremy confirmed. Measuring my belly today!
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Weirdly, I've been doing 15min of ab work, followed by cardio, for two months. My belly has been notably shrinking. This answers some questions for me.
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TL: DR one study says its possible, need like 20 more before spot reduction isnt anything more than a marketing lie to sell junk to ppl new to fitness.
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