Spot Reduction Revisited

Posted on February 1, 2011 by admin

Is spot reduction real?  Dr. Lonnie Lowery seems to think so in his new T-Nation Article.  In the article, he presents a great deal of research that is begining to make me rethink my stance on the issue.  It makes sense that the body would increase bloodflow to the areas that were doing the most work.  But, would this cause greater lypolysis to occur in that area?  Part of his argument for spot reduction is based on the fact that old school bodybuilders like Arnold, Franco Columbu, and Corey Everson used to believe this was true.  Not that I want to make the genetics excuse but, I feel like he is using the exception to prove the rule. 

 

Corey Everson (middle) genetics or spot reduction?

Just because Arnold, Franco, Corey, and other elite bodybuilders use it, does that mean it’s true for the geneal public?  Actually, the answer to this question is in the end of the article.  He says:

If your body fat percentage is in the mid-teens or below – if your fat layer is an inch thick or less – then this method should give you visible results over time.

No, this method will not help the guy with the giant paunch to develop a six-pack in four weeks. No one is saying that you don’t need cardio, lifting, and a good diet plan.

So basically, if you’re average Joe, this may not be a priority.  You still need to diet correctly and exercise.  But, it is intersting from a bodybuilding standpoint.

 

 

 

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  • Jeff McDole Jr.

    What he says makes sense, but I don’t get how the methods help to increase blood flow in the area anymore than regular workouts. I would have to think that it’s more to do with more calories burned overall. I’m guessing he wasn’t doing those exercises before, so adding them in increases his overall calories burned. Not to mention that it is extra work on the muscles in that area, which may help hypertrophy of those muscles, which in turn, also increases calories burned. If it is “inner” fat (glycogen and triglycerides in the muscles), I could see these methods working a little better, but as far as the stored adipose tissue, I can’t see it working as well. Maybe that’s why he states that it’s really only beneficial if you already have a low body fat percentage? Interesting article for sure.

  • StanStrauzenberg

    Spot reduction… revisited?? No way.

    OK, let’s sum it up.

    FIRST

    There is ZERO research proving spot reduction works. ZERO. Check for yourself. And there are literally HUNDREDS of solid papers which prove that it does NOT. Check for yourself. Katch and McArdle, perhaps? Over 5000 situps and nothing? Wow!

    As Pavel brilliantly puts it: “Pick up a copy of The Guinness Book of World Records and look up the picture of ‘Captain America’ who holds the world record in the number of consecutive sit-ups — in the ballpark of 25000! He does not even have a six-pack to show for it. ”

    SECOND

    The ONLY paper this is about states (Stallknecht, 2006):
    a) that 30 minutes of local activity mobilized at most 0.1 gram of fat (as Lyle McDonald ironizes about it: “Whoo hoo. You’ll be ripped in about 1000 years!”)
    b) that it made 0.oo1 percent difference. ZERO POINT ZERO ZERO ONE. Kay?
    c) and – read the study FOR GOD’S SAKE! – that (QUOTED FROM THE STUDY ITSELF): “Based on the present results IT CAN NOT BE FORESEEN if specific exercises can
    induce “spot reduction” as triacylglycerol (TG) stores could be FULLY REPLENISHED or even
    SUPERCOMPENSATED (!!!!!) between exercise sessions.”

    -> Stallknecht B, Dela F, et al. Are blood flow and lipolysis in subcutaneous adipose tissue influenced by contractions in adjacent muscles in humans? Am J Physiol Endo Metab, 2006

    THIRD

    Cory and Franco said WHAT?????? Someone’s got to be kidding!!!

    Cory Everson, Superflex: Ms. Olympia’s guide to building a strong & sexy body, 1987:
    “As for your thighs, unfortunately, you CAN’T SPOT REDUCE FAT (unless you know a skilled plastic surgeon). The idea that you can is a myth.”

    Cory Everson, Cory Everson’s Workout, 1991:
    “Technically YOU CAN’T SPOT REDUCE.”

    Franco Columbu, Coming On Strong, 1978, p.107:
    “Running (he means sprinting, not jogging) is the only known effective treatment for love handles. It’s how WE – I wonder WHO the hell that is? – deal with love handles.”

    And, come on, folks, it’s 2011. Just stop believing the crap about some “Golden Age” stars ever working out longer than 90 minutes or anything of the sort, go ask Jerry Brainum or look up for “Michael Walczak” on IronHistory. You might be surprised.