Is Targeting Belly Fat Actually Possible Now? (New Study)

Targeting belly fat is not possible. Or so we thought. And I do mean all of us. It has been long known that targeting belly fat is not possible in theory, or in practicality. But that is not what a new study has concluded – and two other before that, in the past few years.

Shedding belly fat is a common fitness goal, often marred by myths and misinformation. Many people struggle with the notion that targeting specific body fat, like stubborn belly fat, is impossible. However, recent studies suggest that the idea of “spot reduction,” once widely dismissed, might not be so far-fetched after all. In this article, we’ll delve into the latest research that sheds light on this topic, providing practical tips and strategies you can incorporate into your fitness routine.

Belly fat is both a concern for aesthetic reasons and a health issue. Having visceral fat, the type of fat that wraps around your internal organs and is metabolically active, influences the function of hormones and potentially leads to serious health complications such as type 2 diabetes, heart disease, and certain cancers.

The information used for this article is largely based on a video shared by Jeremy Ethier. Jeremy Ethier is a kinesiologist and fitness trainer, co-founder of Built With Science. His YouTube channel has over 6.4 million subscribers and he delivers clear information with sound background research.

And the study mentioned by Jeremy Ethier that does and overhaul in how we saw targeting belly fat, saying it is possible now, is in the link below:

Abdominal aerobic endurance exercise reveals spot reduction exists: A randomized controlled trial

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Why Belly Fat Is Stubborn

The stubborn nature of belly fat can be attributed to its biological and hormonal makeup. Adipocytes (fat cells) in the abdominal area are more resistant to mobilization and are profoundly influenced by hormonal fluctuations in the body. For instance, high levels of cortisol (a stress hormone) can lead to increased fat storage around the stomach. Additionally, as we age, hormonal changes can alter the way fat is distributed across the body, often increasing the accumulation of belly fat.

The process of fat loss begins with the mobilization of fat from the adipocytes. This is primarily regulated by hormones such as adrenaline, which signals the release of stored fat. However, not all fat responds the same way; visceral fat cells have a higher density of alpha receptors, which can inhibit the fat mobilization process.

Once fat is mobilized, it enters the bloodstream as free fatty acids and travels to various tissues to be burned for energy, a process known as oxidation. The efficiency of this process depends largely on metabolic rate and the presence of appropriate enzymes in the tissues. Regular exercise increases enzyme activity and improves the muscle’s ability to use fat as fuel.

Factors Affecting Fat Oxidation

Several factors influence how effectively fat is oxidized in the body:

• Intensity and Type of Exercise: Higher intensity aerobic exercise tends to increase the rate of fat oxidation, as does resistance training to a lesser extent.
• Nutritional Status: Eating a diet lower in carbohydrates can promote fat oxidation, as the body turns to fat for energy in the absence of its primary fuel source, glucose.
• Hormonal Balance: Hormones play a crucial role in determining where fat is stored and how it is mobilized and used as energy.

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Is Targeting Belly Fat Actually Possible Now? (New Study)

A groundbreaking study in 2023 challenged the longstanding belief that spot reduction is not feasible. This study proposed that combining targeted strength training with general aerobic exercise could enhance fat loss in specific areas by increasing blood flow to those regions.

Study Insights

• Combination of Exercises: The study found that participants who performed abdominal exercises followed by aerobic activity lost significantly more belly fat than those who did only general exercises.
• Equal Caloric Expenditure: Both groups burned the same amount of calories, indicating that the type of exercise and the sequence in which it is performed can influence where fat loss occurs.

Practical Applications

These findings are not just scientifically intriguing—they offer real, actionable strategies that you can apply to your workouts.

Incorporating Findings into Your Routine

1. Targeted Strength Training: Begin your workout session with exercises that target the abdominal muscles, such as crunches or planks.
2. Follow-up with Cardio: Immediately after your strength training, engage in a cardiovascular exercise like running or cycling. This sequence helps mobilize and then burn the freed fatty acids from the targeted area.

If spot reduction is indeed effective, it appears that certain abdominal exercises surpass others.

So, when asked which ones are the best ab exercises to target belly fat, Jeremy Ethier came up with the perfect workout to do it, according to the scientific studies and his knowledge of fitness. It all comes down to incorporating direct, weighted abdominal exercises along with low-to-moderate intensity cardiovascular activities.

Below is a table with exercises, sets and reps that Ethier said would be his go-to workout to targeting belly fat.

How to Do HIIT Cardio to Get To 10% Body Fat

Remaining Cautions and Considerations

While the research is promising, it’s important to approach spot reduction with a balanced perspective:

• Nutrition Is Key: No amount of targeted exercise will outdo poor dietary habits. A calorie deficit is essential for overall fat loss.
• Holistic Fitness Approach: Incorporate a mix of strength training, cardio, and flexibility exercises into your routine for overall health and well-being.

The recent advancements in research surrounding spot reduction challenge long-held beliefs, suggesting that targeted fat loss, particularly in stubborn areas like the belly, may be achievable through specific exercise strategies. This paradigm shift in understanding not only highlights the complexity of human physiology but also provides a beacon of hope for many striving to improve their body composition.

If you are still sceptical, like Jeremy Ethier and Dr. Bill Campbell (interviewed by Ethier for his video and giving his remakrs about the study from 2023), there are another 2 studies conducted earlier (in 2017 and 2021) that got to similar conclusions about incorporating ab exercises with endurance workout.

Effect of an Endurance and Strength Mixed Circuit Training on Regional Fat Thickness: The Quest for the “Spot Reduction”

Effect of combined resistance and endurance exercise training on regional fat loss

It is important, however, to maintain a balanced perspective. Effective fat loss and fitness are not solely achieved through exercise alone. Nutrition plays a paramount role; a well-balanced diet that maintains a caloric deficit is crucial. Without proper nutrition, even the most scientifically backed exercise regimens can fall short in delivering significant results.

Also, while the prospect of spot reduction is enticing, it is essential to foster a holistic approach to fitness. This means integrating a variety of physical activities that promote overall health, including cardiovascular health, muscle strength, flexibility, and mental well-being. A diverse and comprehensive fitness program not only aids in fat loss but also enhances your quality of life by improving endurance, strength, and flexibility, and reducing the risk of diseases.

In summary, while targeted exercises can indeed play a role in reducing belly fat, they should be part of a broader, well-rounded fitness and nutritional strategy. By adhering to a consistent and holistic approach, you stand the best chance of achieving your fitness goals and maintaining them long-term. As we continue to learn more about the intricacies of fat loss, it is essential to stay informed and adaptable, integrating new scientific insights into your health and fitness regimen.

Watch Jeremy Ethier’s video below to fully understand why targeting belly fat is possible now according to the new study mentioned earlier.

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