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Is Spot Reduction of Fat Possible?
We at MotleyHealth have firmly believed for some time now that spot reduction is not possible. Although many people think that exercising one body part, usually the stomach, will help to reduce belly fat, this is not true. Well, that has been our stance, until we unearthed research which makes other suggestions. Spot reduction of fat may actually be possible.
The Argument Against Spot Reduction
Body fat does not respond to the presence of muscle, and cannot be worn down through exercise. Where we accumulate fat is largely dependent on gender, age and genetics. Women accumulate more subcutaneous fat (the fat beneath the skin) than men do, which causes larger bottoms and thighs and loose skin under the arms. Men on the other hand produce visceral fat first, which is the fat that surrounds internal organs. This is why some men can develop beer bellies and remain lean elsewhere. Visceral fat poses the greatest health risk, which is why men are more likely to develop heart problems than women.
The only way to reduce fat from one area of the body is to reduce total body fat. And the only way to do this is to exercise vigorously, combining intensive cardio training with resistance training. Following a healthy diet is also essential, however diet alone cannot easily shift visceral fat, which is the reason why so many people struggle to lose their belly fat and show off their abs.
With a simple understanding of how fat accumulates, and how it is burnt off, spot reduction must be impossible. But is this the full story?
The Argument for Spot Reduction
Some limited research by physiologists has actually indicated that fat deposits, specifically subcutaneous adipose tissue (fat under the skin) does show signs of responding to weight bearing exercise. Fat cells immediately adjacent to new muscle tissue appears to reduce. In one study there was actually significant reductions in abdominal fat in women that had exercised their stomachs, and in another study of men, the effect of squats on fatty tissue around the knees was examined, the result indicated that fat cells in close proximity to newly formed muscle tissue were more likely to decline than in other areas of the body. Possibly the strongest evidence to support the idea of spot reduction of fat is from research carried out by the Department of Medical Physiology, University of Copenhagen. It found that weight bearing exercise increased lipolysis (fat burning) in subcutaneous tissue (SCAT):
In conclusion, blood flow and lipolysis are generally higher in SCAT adjacent to contracting than adjacent to resting muscle irrespective of exercise intensity. Thus specific exercises can induce “spot lipolysis” in adipose tissue. (Am J Physiol Endocrinol Metab 292: E394-E399, 2007. First published September 19, 2006; doi:10.1152/ajpendo.00215.2006 0193-1849/07)
So, Is Spot Reduction Possible?
In reality people have found that exercising a specific body part does not lead to spot reduction. There may be very small localized changes to fatty tissue but this is not enough to make any real noticeable difference. The key is still to train the entire body to lose total body fat content. If you have unlucky genetics the weight will come of the are you are targeting last, and there is nothing you can do about that.
References to Scientific Research on Spot Reduction:
- Influences of age and sex on abdominal muscle and subcutaneous fat thickness – http://www.springerlink.com/content/wndaq317cmq0jfkp/
- Reduced physical activity increases intermuscular adipose tissue in healthy young adults – http://www.ajcn.org/cgi/content/full/85/2/377
- Are blood flow and lipolysis in subcutaneous adipose tissue influenced by contractions in adjacent muscles in humans? – http://ajpendo.physiology.org/cgi/content/abstract/292/2/E394
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You have to look at your body as one big organism. So by just working one area it won’t work too well with the whole, so it doesn’t make sense for the body to work that way.
That is precisely the point – for years people have said that spot reduction does not make sense, but now research is suggested that it does make sense. Lipolysis (fat burning) can be localised, based on muscular activity, not just genetics.
Wow. I’ve always heard that spot reduction wasn’t possible. Thank you for your research. Our members at our Gym In Naples will be surprised to see this new information.