Is Spot Reduction Possible or Myth?
It most certainly is a MYTH. Please read below:
Even though the advice that targeting a specific area and doing endless no of repetitions will create fat loss from that area is far from true. That specific area will have an increased blood flow but nothing FAT BURNING about that.
There are multiple research studies suggesting that even doing 100’s of crunches/sit-ups and various ab exercises, there was no considerable change in the reduction of abdominal fat.
Diet alone (calorie deficit) was superior in dropping the fat considerably than exercising without calorie deficit.
Even though some studies suggest certain evidence in spot reduction, however, that needs more concrete data and research to make it proven.
As of now, just create a calorie deficit and lift good weights and have some patience. This proven technique is enough to have a change
Also, there is something called Skinny Fat when you have fat only on your stomach. This also needs the above proven techniques.
I have clients who are skinny fat but have followed the same principles. Even lifting adequate weights and having a calorie intake near or at their maintenance will provide great results.
1. https://paulogentil.com/pdf/Subcutaneous%20Fat%20Alterations%20Resulting%20from%20an%20Upper-Body%20Resistance%20Training%20Program.pdf (no spot reduction via resistance training)
2. https://journals.lww.com/nsca-jscr/fulltext/2011/09000/The_Effect_of_Abdominal_Exercise_on_Abdominal_Fat.27.aspx (NO spot reduction or abdominal fat reduction even after performing ab exercises)
3. https://www2.unavarra.es/gesadj/depCSalud/mikel_izquierdo/Rodriguez-campilloregionalfatchanges.pdf (Fat reduction via negative energy balance and exercise and no localised loss of fat was observed)
4. https://journals.lww.com/nsca-jscr/Fulltext/2013/08000/Regional_Fat_Changes_Induced_by_Localized_Muscle.23.aspx?fbclid=IwAR0IHgWzlfpB3KKIYNY0609ayc--5XaSg4yk3NJDrCFNGJwYN1gIEbv0DOQh (same above paper}
5. https://doi.org/10.1080/02701367.1984.10609359 (no changes in adiposity of abdominal fat even with sit-ups)
6. https://doi.org/10.1080/02701367.1984.10609359 (No effect in both men and women abdominal exercises)
7. https://pubmed.ncbi.nlm.nih.gov/25766455/ (diet alone is fine enough to reduce fat in obese women)
8. https://www.tandfonline.com/doi/abs/10.1080/10671188.1965.10614676?fbclid=IwAR2PBQW-4O05VgVxy3rq_mumrWn_NjJcRQAWzBGAwP91cm9QMPjQsep64LU (one of the papers which did suggest spot reduction)
9. https://www.tandfonline.com/doi/abs/10.1080/10671188.1968.10616592?fbclid=IwAR0msyl0Ba2jZpF0YS4YLwf1j0XbV6UJC6mh2GmQg1RDjMQPr2NqvUgnyrg&needAccess=true&journalCode=urqe17 (another paper suggesting spot reduction may, may be possible)
