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The Stronger By Science Podcast
Is Body Fat Spot Reduction Really a Myth?
Mar 20, 2024
Exploring the controversy around spot reduction in fat loss, from whole body vibration and garments to recent evidence challenging the concept. Studies show mixed results on spot-reduction effectiveness, questioning the practicality of targeting specific areas. The podcast tackles misconceptions and unconventional methods, providing practical takeaways for listeners.
02:03:50
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Quick takeaways
- Spot reduction efficacy questioned for trained lifters combining resistance and aerobic training.
- Nuanced perspective on spot reduction suggests specific muscle targeting effects over strict fat loss in trained individuals.
Deep dives
History lesson: From the 1960s to 2010s
The study delves into historical research on spot reduction from the 1960s to more recent times. It highlights early studies by Moore and Olsen in the 60s, followed by a discussion on a 2017 study by Deepa Lumbo et al., focusing on combining resistance and aerobic training for regional fat loss. The study showed reductions in upper and lower limb fat mass alongside muscle mass increases, questioning the efficacy of spot reduction for trained lifters.
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Discover
highlights
Listen to the best highlights from the podcasts you love and dive into the full episode