You Can SPOT REDUCE BELLY FAT – But Here’s What It Takes
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I am often asked how you lose excess fat in specific areas of the body, such as the belly, hips, thighs, and arms. If you’ve lost weight through improvements to your diet but still have trouble areas, it’s logical to target those areas with exercise. Unfortunately, there has been little scientific evidence to support the idea that working the muscles in problem areas burns the fat in those specific areas. With that said, I did come across a well-done study from 2023 that got results spot reducing abdominal fat through abdominal aerobic endurance training. In this video, I share what it takes to spot reduce belly fat.
Spot Reduction Study:
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Dr. Becky Gillaspy, DC received her Doctor of Chiropractic degree from Palmer College of Chiropractic in 1991. Her use of “doctor” or “Dr.” in relation to herself solely refers to that degree. Dr. Gillaspy was a licensed chiropractor in Pennsylvania, but she no longer practices chiropractic in any state and does not see patients. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Gillaspy and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Dr Becky Fitness LLC and Dr. Rebecca Gillaspy, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this video or site.
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1,High Blood Pressure
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5 Unnecessary Calories or Sugar and questionable ingredients
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**more “influencers” need to make these statements**
but hey “paid promotions”
Not really. If you have more than enough, and you are generally healthy, then you’ll simply pee out the extra. Literally everything that anyone does depends on their individual health. It’s kind of dumb to even point out that “it’s not for everyone,” because, I mean, duh.
@ I’m just pointing out that everyone seems pressured to take this. They are paid shills and the ones without a brain just take it, duh.
Great information as usual.
No such thing as SPOT reduction. Spot MUSCLE increases yes, spot reduction no. comment?
Agreed
Yeah, I suspect the fat loss here simply came from the Abdominal group literally doing twice as much exercise as the ‘control’ group. Additionally, this was a group of overweight men, who probably rarely do ab work, so a novel stimulus that will tax the body more, burning even more calories than using the legs that they are already walking around on. Also, did they differentiate between subcutaneous and visceral abdominal fat? Because I don’t think the visceral fat counts as spot reduction at all.
Thank you for this information
Thank you Dr. Becky. An hour and a half of working out for four days a week is impressive.
I may have missed this in the video, but did the control group in the abdominal exercise study workout for 84 minutes total like the test group?
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MANY Thanks!!…. 🙂
Wow .. thats good to know, how ever if anyone else at the gym wants to use those machines goodluck.
What do YOU do??? You are always trim and I want to look like you! I’m 5’7″ tall and 147 lbs. I feel great, but cannot get the stomach flat like you. Share your secret?
This video discusses a 2023 study showing that spot-reducing abdominal fat is possible through a specific exercise routine [00:28].
Here’s a breakdown of the study:
* The Study: Overweight men combined treadmill workouts with abdominal aerobic endurance training [00:46]. The group that added abdominal exercise lost more fat mass in their midsection [01:04].
* Abdominal Aerobic Endurance Exercise: This involves using abdominal exercise equipment (torso rotation and crunch machines) with a resistance level that allows for a steady pace over extended periods [01:04], [01:56].
* The Workout: Participants ran on a treadmill for 27 minutes, followed by 57 minutes of ab work using the rotation and crunch machines [03:40]. They performed four 4-minute intervals on each machine, with active rest periods in between [04:27].
* The Results: The group doing the specialized ab workout lost approximately 1.5 pounds more fat in their midsection compared to the control group [05:18].
* Why it Worked: The study suggests that the endurance aspect of the exercise, combined with focusing on the upper body, may be key factors. Unlike strength training, aerobic endurance exercise taps into fat stores for sustained energy [05:35].
* How to do it: Start with a 27-minute run, then do four 4-minute intervals on the torso rotation machine (both sides) and the abdominal crunch machine, with 3-minute active rest periods [07:32].
The video is part one of a series. Part two will discuss liposuction as an alternative for spot-reducing fat [08:01].
Why weren’t there any women in the test? Men and women are not the same. That long of a workout will definitely raise cortisol for women.