Targeting Belly Fat Is POSSIBLE?! (New Study)

Summary

This video explores the possibility of spot reduction for belly fat, a topic previously deemed impossible by most researchers. A 2023 study suggests that combining targeted ab exercises with cardio may lead to more localized fat loss around the abdomen. The video summarizes various studies, including one where participants performed thousands of sit-ups, and discusses the importance of both mobilizing and burning fat. It concludes with practical advice on integrating ab exercises with cardio for potential spot reduction, emphasizing the role of diet in achieving results.

Takeaways

• 🧐 Targeting belly fat for reduction may be possible and easier than previously thought, according to recent studies.
• 🔍 To burn fat, the body must first release it from fat cells through a process called mobilization.
• 💪 Strength training increases blood flow to the fat surrounding the muscles, which may help in mobilizing fat.
• 🤔 The difficulty in losing belly fat could be due to its lower blood flow compared to other body parts that are exercised more frequently.
• 🧐 A 2023 study suggested that combining ab exercises with cardio could lead to specific fat loss in the abdominal area.
• 🏃‍♂️ The study ensured that participants in both the spot reduction and control groups burned the same amount of calories.
• 📉 The spot reduction group lost significantly more fat around the belly compared to the control group after 10 weeks.
• 🏋️‍♀️ Other studies have shown that performing exercises targeting specific body parts followed by cardio can lead to localized fat loss in those areas.
• 🍽️ Diet remains crucial for fat loss, and being in a calorie deficit is necessary for the best results.
• 🤔 Despite the promising results, the concept of spot reduction is still not widely accepted and requires more research.
• 🏋️‍♂️ Consistent ab training, even during periods of increased body fat, can lead to more visible abs and improved definition.

Q & A

What is the main topic discussed in the video script?

The main topic discussed in the video script is the possibility of targeting belly fat for reduction through specific exercises and the findings of recent studies on the subject.

Why is belly fat considered stubborn and difficult to lose?

Belly fat is considered stubborn because it tends to receive very little blood flow, and the abdominal muscles are often trained less frequently than other muscle groups, which receive a large increase in blood flow during regular activities and workouts.

What is the process of 'mobilization' in the context of fat loss?

Mobilization is the process by which the body releases fat from the fat cell, making it available to be burned off for energy during physical activity.

What role does blood flow play in the mobilization of belly fat?

Increased blood flow to the fat surrounding the muscles being worked can help mobilize the fat, making it easier to be burned off for energy. This is one theory as to why belly fat can be harder to lose due to its lower blood flow.

What was the unique aspect of the 2023 study mentioned in the script?

The unique aspect of the 2023 study was that it was the first to ensure that the same amounts of calories were burned in both the spot reduction group and the control group, allowing for a more accurate comparison of fat loss results.

What were the findings of the 2023 study regarding spot reduction?

The 2023 study found that the spot reduction group lost 2 and a half times more fat from around their belly compared to the control group, suggesting that targeting belly fat through specific exercises and cardio may be effective.

What are some limitations of the studies mentioned in the script?

Some limitations include the fact that the nutrition of the participants was not tightly controlled, and the spot reduction group started with more fat, which could have influenced the results. However, even accounting for baseline levels, the spot reduction group still lost significantly more fat.

What is the importance of being in a calorie deficit for losing belly fat?

Being in a calorie deficit is crucial for losing belly fat because it is highly unlikely to gain weight while simultaneously spot reducing fat in the belly. The studies suggest that combining ab work with cardio can be effective, but overall fat loss is primarily driven by a calorie deficit.

What are some practical takeaways from the studies for targeting belly fat?

Practical takeaways include combining ab exercises with cardio, either before or after, to maximize fat burning. It also suggests that certain ab exercises like crunches and torso rotations may be more effective for targeting the abdominal region.

What is the speaker's final stance on incorporating spot reduction into routines?

The speaker is not fully convinced about incorporating spot reduction into most people's routines, but acknowledges that the latest studies have opened their mind to its possibility and recommends trying the suggested exercises on recovery days.

What role does diet play in losing belly fat according to the script?

Diet plays a significant role in losing belly fat. The script emphasizes that most people underestimate the number of calories in their food choices, which is why even those who eat clean and work hard can struggle to shed belly fat. It suggests working with a dietician or using resources like the video mentioned for guidance.

Outlines

00:00

🔍 The Possibility of Targeted Fat Loss

This paragraph delves into the common struggle of losing belly fat and introduces a new study suggesting that targeting belly fat might be possible. The narrator explains the process of fat mobilization and the theory that increasing blood flow to the abdominal area through exercise could help in mobilizing and burning belly fat specifically. The skepticism from the scientific community, including Dr. Bill Campell's, is also highlighted, along with a historical review of past studies that attempted to answer the question of spot reduction without conclusive results.

05:01

📊 Emerging Evidence for Spot Reduction

The second paragraph presents recent studies that challenge previous beliefs about spot reduction. It discusses a 2023 study where overweight men were divided into two groups, one focusing on spot reduction and the other serving as a control group, both following different workout plans. The study found that the spot reduction group lost significantly more fat around their belly compared to the control group, even when the total calories burned were equated. The paragraph also mentions other studies from 2017 and 2021 that showed similar promising results, suggesting that certain exercises could lead to more fat loss in specific areas of the body. However, it acknowledges the limitations of these studies, such as the lack of controlled nutrition and the potential for more research in this area.

Keywords

💡Belly Fat

Belly fat refers to the excess adipose tissue stored in the abdominal region. In the video, it is identified as a stubborn area to lose fat from, even when the individual is losing weight in other parts of the body. The script discusses various studies and theories about how belly fat can be targeted and reduced through specific exercises and training methods.

💡Mobilization

Mobilization is the process by which fat is released from fat cells to be used as energy. The script explains that to burn fat, it must first be mobilized, which is a crucial step in understanding how spot reduction might work. The concept is used to discuss the physiological process behind fat loss and how exercises might influence this process.

💡Blood Flow

Blood flow is the circulation of blood through the body's circulatory system. The script suggests that increasing blood flow to the abdominal area through strength training might help in mobilizing and burning belly fat. It is a key factor in the theory of spot reduction and is used to explain why certain exercises might be more effective for targeting belly fat.

💡Spot Reduction

Spot reduction is the idea of losing fat from a specific area of the body by exercising that area. The video discusses the controversial nature of spot reduction, with historical skepticism and recent studies suggesting it might be possible. The script provides examples of studies that have investigated this concept and their surprising findings.

💡Dr. Bill Campbell

Dr. Bill Campbell is mentioned as a researcher who runs a lab dedicated to fat loss at the University of South Florida. His role in the script is to provide expert opinion on the concept of spot reduction and to discuss the findings of various studies related to the topic.

💡Calorie Deficit

A calorie deficit occurs when an individual consumes fewer calories than they burn. The script emphasizes that to lose belly fat effectively, one must be in a calorie deficit, as this is a fundamental principle of weight loss. It is highlighted as a necessary condition for spot reduction to be effective.

💡Cardio

Cardio, short for cardiovascular exercise, is any physical activity that raises heart rate and improves circulation. The script suggests that combining cardio with abdominal exercises may enhance the mobilization and burning of belly fat, as supported by the findings of the studies discussed.

💡AB Exercises

AB exercises, or abdominal exercises, are physical activities designed to strengthen and tone the muscles of the abdominal region. The video script discusses the potential of certain AB exercises, like crunches and torso rotations, to mobilize belly fat, making it more susceptible to being burned off through subsequent cardio.

💡Oxidation

Oxidation, in the context of the video, refers to the biochemical process where fat is broken down and used as a source of energy. The script mentions that the intensity and duration of cardio should be sufficient to increase fat oxidation, which is essential for spot reduction to occur.

💡Diet

Diet is the types of food that a person habitually eats and the way they are combined. The script concludes by emphasizing the importance of diet in losing belly fat, stating that most people underestimate the caloric content of their food choices, which hinders fat loss even when they exercise.

💡Research

Research, in this context, refers to scientific studies and experiments conducted to investigate the effectiveness of various exercises and methods for fat loss. The script reviews several research studies, highlighting their methodologies, findings, and implications for the concept of spot reduction.

Highlights

A new study suggests targeting belly fat may be possible and easier than previously thought.

Belly fat is stubborn because it receives less blood flow and is less frequently trained compared to other muscles.

Mobilizing fat is necessary before it can be burned off for energy, which is a key process in fat loss.

Strength training increases blood flow to fat around the muscles worked, which could help in mobilizing belly fat.

Researchers hypothesized that boosting blood flow to the abs could target belly fat during exercise.

Dr. Bill Campbell's lab at the University of South Florida is dedicated to fat loss research.

Past studies have not found a notable difference in fat loss through spot reduction exercises.

A 2023 study found that a specific routine combining ab exercises with cardio could lead to spot reduction.

The study ensured that both groups burned the same amount of calories, which was a unique approach.

The spot reduction group lost 2.5 times more fat from their belly compared to the control group.

The study's limitations include differences in initial fat levels and uncontrolled nutrition.

Other studies have shown similar results, suggesting that spot reduction might be possible.

Practical takeaways from the studies include combining ab work with cardio for better fat loss results.

The type of ab exercise may matter, with some being more effective for targeting the abdominal region.

A suggested routine for targeting belly fat includes direct weighted abs exercises with low to moderate intensity cardio.

Diet is crucial for losing belly fat, and many people underestimate the calories in their food choices.

BuiltWithScience.com offers a quiz to help discover the best approach for individual body types and goals.

Transcripts

everyone wants to lose that stubborn

belly fat problem is you can't choose

where your body burns fat from every

time you work out or at least I didn't

think you could according to a new study

targeting belly fat may not only be

possible but also much easier than we

all thought in this video I'll share

exactly what researchers have found and

how you can apply it to your own

training now my belly has always been

the hardest area to lose fat from even

when I lose weight it seemed like the

fat there just wouldn't budge but this

got me wondering why is belly fat so

stubborn in the first place well I

looked into it and I'm glad that I did

because once you understand this all the

new research makes a lot more sense you

see to burn fat your body first needs to

release it from the fat cell a process

known as mobilization once you mobilized

the fat it can then be burned off for

energy but how exactly do you go about

mobilizing 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 venture we also

tend to train our ABS less frequently

than other muscles think about it your

quads and hamstrings are used all the

time running squatting walking you name

it they're some of the largest muscles

in your body and so they receive a large

increase in blood flow when you're

working out but your belly well not so

much so this go researchers thinking if

you can boost blood flow FL to your abs

could you then specifically Target belly

fat during exercise and if it could

Target your belly why stop there

theoretically by increasing blood flow

to the right spots you could reduce fat

in any area that you chose theoretically

to find out I reached out to my good

friend Dr Bill Campell who runs a lab

dedicated to Fat Loss out of the

University of South Florida I've been

asked a lot Can you spot reduce and my

answer has always been no the research

that exists is is not very strong and

most of the research that's been done on

this has suggested or reported that it's

not possible after digging through

endless research papers I've come across

all sorts of funny and in some cases

just play out weird experiments

researchers have tried to get to the

bottom of this question one study had

participants do over 5,000 sit-ups in 27

days which honestly might be more than

the rest of us have done in our entire

lives another one had participants do 12

weeks of high-intensity leg pressing on

one leg all to answer the question can

you choose where your bare fat but

neither study found a notable difference

in fat loss and because of this most

researchers including Bill were

skeptical about the idea of spa

reduction people would let's say do you

know hundreds and hundreds of crunches

and they would say well now I'm going to

have a defined midsection and my

response would be well that's not really

how it works however as it turns out

there was one thing that pretty pretty

much all of these studies overlooked

remember how it said you need to

mobilize bat before it can be burned off

well there's two parts to this process

first mobilizing it and then burning it

it all the issue with the past studies

such as the 5,000 situps one is that

while they may have mobilized belly fat

this doesn't necessarily lean to burning

it at all but this is where a 2023 study

comes into the picture they wanted to

test a routine that could do both yeah

so the results did surprise me just

relying on my past knowledge I I my

thoughts were I don't expect any type of

spot reduction outcome to be reported

but that's exactly what was reported and

the the design was good basically

researchers divided 16 overweight men

into two groups one focused on Spa

reduction and the other the 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 spark reduction group had

a shorter 27-minute treadmill workout

followed by two ab exercises course

orientations and machine crunches now

this study was unique because it was

also the first of its kind to make sure

that the same amounts of calories were

burned in both horo groups and this is a

big problem with a lot of Prior research

if you don't equate the calories being

burned you don't have much faith in

whatever body fat outcomes are being

reported because it could be that they

just burn more calories and of course

they're going to lose more fat so what

happened well after the 10 weeks both

groups lost a relatively similar amount

of total body fat but what was

surprising was that The Spar reduction

group lost 2 and 1 half times more fat

from around their belly compared to the

control group what's also interesting is

that the treadmill only group also lost

more fat from their legs than The Spar

reduction group and if The Spar

reduction theory holds true well then

this result makes sense since it did

more R it but of course the study

doesn't come without its limitations one

of the criticisms of the study was well

they had more fat to start with which

they did but they still lost like 3%

more total fat in the trunk area was

like 7% versus 4% so even when you

account for the fact that this spot

reduction group had more fat to start

with they still lost significantly more

fat even accounting for Baseline levels

and although the workouts were tightly

controlled the nutrition wasn't

personally I don't think this is too too

big of a concern given that both groups

lost a relatively similar amount of

overall fat but it is something that

would have made the study a lost shoger

but hey it's not just a study other

recent studies on spot reduction have

also shown promising results in 2017

there was a similar experiment

researchers had one group perform an

upper body workout Then followed up with

30 minutes of cardio and another group

did a lower body workout followed by the

same 30 minutes of cardio now both

groups perform the same number of

exercises sets and Reps and and they did

this three times per week after 12 weeks

both groups lost a near identical amount

of total body fat but again what was

interesting was that the upper body

group lost more fat in their upper body

and the lower body workout group lost

more fat in their low body and more

recently in 2021 another study found

something similar just like the 2023

study their idea was to use ABS

exercises to mobilize belly fat and then

combine it with cardio to burn the

fattest Fuel and they too found

promising results mainly in the upper

belly area again the studies do have

their limitations all studies do but

this research is still exciting to see

and I'm sure a lot more will be done in

this area and what's nice is that the

results of these studies still offer

some practical takeaways which you can

immediately start using in your workouts

before I get to them though let me say

this if losing belly fat is your goal

then you need to be in a calorie deficit

to get the best results it's highly

unlikely you're going to be able to gain

weight while simultaneously spot

reducing fat in your belly what the

studies do suggest though 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 bag for your buck yeah yeah

there's there it has to be of such an

intensity and or duration that it

actually causes an an increase in what

we call oxidation where you're actually

burning the fat as an example you

couldn't perform these studies and go

for a 3 minute walk and come back and

think oh I should have spot reduction

the other thing is that if spot

reduction does work then it seems like

some ABS exercises are better than

others I don't see planks as as

targeting the abdominal region the the

abdominal

muscles as much as crunches in abdominal

torso rotation I would suggest and again

being a scientist rely on the data that

we have both use crunches and one used

crunches and abdominal torso rot

rotation so I would think yes the the

the abdominal exercise does matter 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 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 Spa reduction into most

people's routines that said on my

recovery days I have been using those

two ABS exercises and slapping on some

cardio either before or after who knows

maybe this is giving me the spa

reduction effect maybe it's stopped but

even if it's not I still highly

recommend that you regularly train your

abs and with weight once I started

training them consistently they seem to

appear more visible even during bulks

where my body fat was increasing and

after all they're just like any other

muscle group and growing them can help

with definition but guys just remember

that most of your results will still

come from the basics and losing belly

fat heavily depends on your diet in fact

most people completely underestimate

just how many calories are in their

usual food choices and this is why even

people who eat clean and work hard still

struggle to shed their belly fat to help

with this I worked with our lead

dietician Kelly to show you how you can

eat twice as much food while keeping the

calories as samee and you can check out

that video If here and for those who

want more step-by-step Guidance with

both their training and nutrition just

head on over to builtwith science.com to

take our quiz to discover what approach

is best for you and your body thanks so

much for watching I'll see you next time