Does Spot Reduction Work?

In the sports industry we call this “spot reduction” meaning if you work a certain area, the fat in that area will decrease faster. This idea of sport reduction has been said to not work for decades, until in 2007, a study published in the American Journal of Physiology, Endocrinology and Metabolism by Dr. Bente Stallnecht confirmed that spot reduction does indeed occur. In the study, “intense localized exercise in one leg burned significantly more fat than in the non-exercised leg.”
So, this study answered the question once and for all. Yes, spot reduction does occur. Only one problem: it occurs on such an insignificant scale as to be useless. The amount of extra fat burned from the working leg in this study was like taking a few drops of water out of a lake.


Quick Facts

  1. Targeting stubborn body fat and “spot reduction” are two different things. It’s possible to get rid of stubborn body fat through diet, exercise, and supplementation.
  2. Subcutaneous fat is more stubborn than visceral fat and intramuscular fat. For women, it’s located around the butt, hips, and thighs. For men, it’s the love handles.
  3. Dieting by eating less and exercising more can make stubborn fat more stubborn. There are two exercise and diet strategies that prevent this.
  4. Supplements such as green tea extract, forskolin, and yohimbine HCL can help with stubborn body fat, once you get your diet in order.
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Visceral fat lies in the spaces between the abdominal organs and in an apron of tissue called the omentum. Subcutaneous fat is located between the skin and the outer abdominal wall- Harvard Medical 


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