For the fitness nerds who want to dig deeper into the studies I mentioned, see the links below! What do you guys think? Is spot reduction possible? 🤔 FAT MOBILIZATION EXPLANATION www.ncbi.nlm.nih.gov/pubmed/16985258 2023 BELLY FAT SPOT REDUCTION STUDY pubmed.ncbi.nlm.nih.gov/38010201/ 2017 UPPER VS LOWER BODY SPOT REDUCTION STUDY pubmed.ncbi.nlm.nih.gov/28497942/ 2021 BELLY FAT SPOT REDUCTION STUDY www.mdpi.com/1660-4601/18/7/3845
Curious question - going by the logic of triggering fat mobilisation in belly area through ab exercises for targeted fat loss, do you think those vibrating belly fat loss belts that were advertised constantly on the telly every night actually may help?
@@markthompson1439 I would think that would have little to no effect. Vibration therapy has been studied in various contexts, including sports recovery and rehabilitation, but its effectiveness in increasing blood flow to specific areas of the body, such as the belly, is not well-established. While vibrations can stimulate muscle contractions and potentially enhance circulation locally, there's no oxidation happening (and little, if any mobilization), which would be required to burn the fat.
No. In short, findings were not conclusive. There are a lot of variables that could have skewed the results, and more studies in the subject need to be conducted. These recent studies show promising results, but they are by no means definitive. If you want to lose fat, you need to be in a caloric deficit. That’s it.
@@TheKoKsOnePL that's what the once/twice per week refeed days are for :) also for anyone else that wants to give this a go, just do it! you can't go wrong with your usual routine and then slapping on 20~ minutes of cardio whenever you "target" the area you want to "reduce fat" on. conclusive studies or not, it's a good addition to anyone's workout, period. if knees hurt when running, just go on the gym bikes instead and don't forget a caloric deficit needs to be in place for any fat loss to happen (unless ure built different). if u don't know what a refeed day is, just youtube short jeff nippard explaining it! better him than me trying to in this youtube comment haha
@@ddsdwedqwed362 he said before or after. It's more optimal to do it before especially if you are a runner. I do Army PT and it sucks running after hard ab work
@@Rajinbinhow the f*ck can he just say "do abs and cardio" and people will blindly believe that shit? The literal point of the video was the research, experiments and the reasoning needed to be explained on why it might be true, and not some 2 min pseudo science clip expecting people to magically believe his preachings. Seems like you've lost more brain cells than fat cells
I have done for months exactly the same abs-exercises as Ivan Rusakov on UA-cam explained and the positive result was blowing my mind. Abs-exercises, if you do them daily intensive for a short time of about 10-15minutes combined with your normal workout, have definetely a very positive impact against belly fat.
@@kagetaeditor138 same as default, 2-3 per week with daily cardio routine making at least 15-30 minutes of workout ABS targeted, based on your form and limits, at least 1 hour per day combined with at least 1500 cal diet will effect a lot. Don't forget to train other fatty zones to have shredded body, not exausted, ofc eat proteins instead of fat and carbs to grow muscles (it will help you with long range fat burn because muscles increasing your basic calorie use)
Weirdly, I've been doing 15min of ab work, followed by cardio, for two months. My belly has been notably shrinking. This answers some questions for me.
@@ArbyTV Self-compiled calisthenics core strength stuff. Lots of stability and anti-flexion stuff at the beginning, then hit the RA and hip flexors hard. Then I go walk for a few miles.
I wish that when you MENTION “studies” that you would say WHICH studies, name the source. It is SUPER important to mention the source of ANY facts. Great video. Thank you.
Shorter Version, for those who want a summary: Fat is burned through a two-step process, getting the fat moving, and then burning it, getting the fat moving simply means engaging the muscles in that area, if you want to move your belly fat, you'll want to target your abs, after that you need to work on burning the fat off, which is done through cardio, we hadn't known this because we typically separate cardio and strength-training. To burn away fat in a certain area: Activate the muscles in that area through strength training, like an ab workout, before or after doing cardio. Then do at least 30 minutes or more of cardio.
@@lils8005 The ab-workouts move the fat, but don't burn it super effectively, you CAN lose weight by just being in a calorie deficit, and especially with doing abs on top of that, but if you want to maximize it, you want to move the fat AND burn it at the same time, which is why cardio and abs is optimal. At least that's the basics, I'm not the one who looked through all those studies, so...
This was known. Forever we knew about fat and blood flow. Doesn’t take much to think this through and realize you can target it. They just didn’t research it until now and made assumptions based on lack of knowledge and never tried themselves in practice.
Definitely. The problem is that the sample consists of overweight people. The effect size of intervention is bound to be bigger for this group. If you are not overweight, it's likely the effect will be much smaller.
@@ducpham3599sure, but that hardly changes something if anything. He clearly explains "the overweight people were divided into 2 groups, one for spot reduction, and other one" And the results were different for both the overweight groups, and one group preferentially lost more on some parts than the other, even though their total lost fat were the SAME. It's not like one group was regular people and other was overweight. But yea more research is needed on this
After doing a comprehensive study on my belly I realized that my lower belly is much bigger than my upper belly, but after eating a big lunch or dinner my upper belly will increase in size making it as big if not bigger than my lower belly. But regardless of which portion of my belly is bigger it is much smaller than my brothers belly. Please note my study did not require any exercise whatsoever.
This might explain why calisthenics athletes always have the best abs. Constant application of the abs in all exercises, getting hit in all variations. Strength movements and cardio all happening at once on an everyday basis.
Here is a like. Closed the video and then came back to leave a like because it crossed my mind how much effort was put into this vid. Thanks for the insights mate.
I used to do running on one day and exercises the other. But now I have been running and doing belly exercises right after since a couple of months and I have seen the best progress ever.
as a routine, what I did was 15 mins of treadmill, crunches and torsal rotations, go back on the treadmill for 15 mins then crunches and torsions. Do this cycle 3 times, so 45 mins of treadmill total. Worked wonders for me.
Based on the research mentioned. I tried it on myself. I am currently in a maintenance phase so not bulking or cutting. Added ab workouts daily even on the days I don't train. I am also about 15% body fat. I did this for a month and lost 1.5 inches off my belly. Makes me look a lot leaner . And my weight has not changed much from 61Kgs I have dropped to 60.7. So for me it worked I guess I will post my before and after photos maybe in a months time
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The fact that you’re qualifying this with “it now seems possible, but take it with a grain of salt because we need more research” makes me WAY more confident that this is legit. Anyone promising you the world is probably bullshitting. Also citing a study from PubMed is a big deal, and having an actual researcher who specializes in fat reduction lends a ton of credibility to the video. Great job man, I was insanely skeptical when I saw the title, but this video is legit. Looking forward to what future studies have to say.
@@YusufEbr I’ve never seen any of his videos before this. Also, there’s a limit to how far you can progress without taking steroids or literally living in the gym.
If I'm not mistaken, research on the impact of sleep (both in quality and quantity) has shown that getting better sleep, and more of it, not only reduces the amount of stored fat overall, but it reduces it *especially* in the belly. Might be worth looking into.
I don’t know if one study with only 16 participants is enough to make this argument, but it’s a very interesting thought and I hope additional sound studies are replicated!
i knew this anecdotally. Throughout my whole body my right side all had lower skin fold measurements. This was because Im right handed and use the right side of my body more.
I have big love handles, and I noticed the right side is smaller, and I am right-handed. This makes sense since we normally carry things with our dominant hand. I have also noticed I chew on one side and my face is tighter and less cheek sag on that side.
I've been doing a 10 or 20 min ab routine first every day for the last month, followed by heavy low rep lifting for 30-45. Only because it felt good. I noticed a dramatic reduction in belly fat but didn't think much of it. Came across this video in my feed today and I can say that this does seem to work. I'm literally melting fat off my mid section the last two weeks. Note: on a low carb/sugar diet, eating 200 grams of protein a day.
I was expecting this to be very sensationalist but I was pleasantly surprised that a balanced take was given, pointing out the limitations of the study and encouraging a bit of scepticism. Good stuff.
It depends on your age and genetics. Also intake collagen and get under the morning or afternoon sun. I lost 60 pounds weight have not even one stretch mark at age 36
Try dry brushing OR micro needling after you’ve lost the amount of fat you’ve wanted to lose . Slow and steady is best but if you do still end up with loose skin , those two things are worth a try .
I think it makes sense to do cardio after. Fat cells mobilize in our blood stream and then are expelled through breathing, so incresse the blood flow through weighted ab exercise to unlock them, then cardio to expel makes more sense to me.
Same.. with any strength training I prefer cardio afterwards. Partially because it does seem more effective that way, and it’s safer I think. If you do cardio first, your body tends to be shakier, thus doing strength training after, you’re more likely to accidentally use improper positioning and hurt yourself.
@Romns1513 yea definitely agreed. A fairly common mistake that people make for sure. Cardio first burns energy that could be used to push muscle growth further during weight training, if that's ones goal at least.
So, I was told and have read from various sources over the years, that if you’re diet is on point and you are “engaging” your abdominal muscles while exercising, you don’t need to do any direct ab exercises. I took this and ran with it 😂. And when I was younger and my diet was what it needed to be, I maintained a pretty lean mid section. With age, that has no longer been the case so now, what I have been doing for the last two months: Purchased a walking treadmill to help incorporate more movement throughout my day Still maintaining my usual workout schedule consisting of both strength training/ cardio and flexibility training This has resulted in overall fat loss. Now, just in the last two weeks, I’ve added direct ab exercises for 5-10 min everyday, and what a difference ! I have not changed my caloric intake either but my waist is snatched like I’ve been wearing a waist trainer! Just like you can train any other part of your body to create a desired shaped, it seems the same can been done for your abs. Thanks for the content!
@@cenciende9401 I've only been hitting the gym for 3 months , core around stomach has definitely got stronger , especially on sides . No stomach crunches etc . Use a lot of core stability exercises . Also heard no need to really target say crunches. Also read strengthening lower back, is a better proposition , as most gains day to day life , ie reduction of lower back pain, and muscle spasms. A simple one that anyone could do is lay across a bench to hips, grab opposite side for stability and raise your legs 10 to 20 times . I will move to more calisthenics , flexibility and movement when happy with my strength . As think that is my next big gains at my age (59) . Actually this week had started doing leg lifts , and twists for hangs. Because my pullup limit is only 8 or 9 right now ( maybe a few more neutral grip ) , allows more exercises while hanging , was already doing shoulder lifts or whatever they are called, to strengthen for one arm hangs and movement when I move to monkey bar calisthenics
You can do that but if you get down to low body fat you'll likely have no six pack as you didn't actually develop the muscles directly. Plenty of pics out there of skinny people with flat bellies but no abs, "abs are revealed in the kitchen" only works if you have muscle built up to reveal.
I will try this. I have designed this list of exercise plus 20-30 mins of cardio to get the blood flow described especially in the lower middle. See you in a month! 1. Bear - 100 2. Sexy Bear -65 3. Broom Twist 50 4. T Tapp Hoedown (2 rounds) 5. T-Tapp U-Swings 30
One thing I just thought of watching this is that a lot of lifters who dont have great abs (like me) tend to do abs at the end of the workout because we focus on 'big ticket' lifts, which could account for the "stubbornness" of belly fat. I would be interested to see the impact of just switching the area you want to target to the first spot on your workout timeline, and then burning calories via the rest of your lift. If the principle holds up you could even arrange your lifts to go in order of where you have the most trouble losing weight, something like abs>chest>legs>arms or something like that. You might get a decrease in maximum strength performance, but the areas you're most concerned about would be activated first and have the longest time to burn fat.
It’s SO refreshing to see such an honest, balanced and well researched video that doesn’t feed our need for quick hacks. I walked away from this actually feeling educated on the matter rather than dopamine buzzed. Thank you Jeremy 🤟
WOW! I did not know there is a study about it. I have been thinking something similar for some months. My thought pattern was/is - The more you store fat, the more it gets stubborn, rigid, and it gets attached to your muscles stronger. So you need to 'soften' the fat by targeting (beating/poking) it, and alongside do HIIT or weightlifting to 'expend' it. And of course be in a calorie deficit.
Did you know that you can go to Heaven for free? This one decision can change your life and eternity forever. You've heard that Jesus Christ died and rose from the dead - it means He paid the price for your sins so you can be forgiven, saved and have a personal relationship with your Creator. All you have to do is be willing to have your life and heart changed, believe in your heart that Jesus rose from the dead and follow Him daily. Watch how the Holy Spirit moves in your life.. much love and God bless you!!
Why does this keep going back and forth? 20yrs ago it was exercise the are you want to burn fat. Then this doesn't work. Now it's up here like new information. I can tell you it worked for me.
So you are saying spot reduction IS possible ??!! Can you share an example of what kind of workout you did to accomplish this fat loss in certain areas please ?
@@SleeplessinOC Any exercise related to the area I wanted to lose fat has always reduced fat in that area for me. It did in High School and it still does today as I approach 50.
I have some anecdotal evidence for this theory, I do long distance hiking which is very effective at burning fat. I got a tip 4 weeks ago from a PT who may or may not have seen this video, but he recommended I simply do some additional belly/core excercises while hiking. I've since started doing stomach vacuum excercises while hiking, maintaining contracted abdominal muscles for up to 5 minutes at a time, every 30 minutes. I've added crunches and planking to my daily routine, and I've lost more stubborn belly fat over the past 4 weeks than over the past 4 years, -10 cm around the fattest part of the belly while maintaining my weight. For context, I dropped from 150 kg to 85 kg over 10 years, and have since struggled with excess skin and body composition.
I’ve personally realised the most effective way to lose belly fat is by increasing my steps. Insane how upping my steps from 10k to 15k has helped sooo much with belly fat.
i'm doing literally the same thing right now. i've been doing it 2.5 weeks and have lost 2.7kg. however, my lower abdomen seems to have decided it will be the last area to give up fat. i guess i just gotta thug it out for another 3 weeks
Interesting and insightful video! I've never thought of the idea let alone think it is possible to target specific areas of fat in your body. I will definitely keep in mind the fact that losing fat is a two-step process in that it must first be mobilized and then burnt. Thank you for this informative video and insight!
I do both now 3 sets before and 5 sets after running The evidence is small but its still significant and it seems like we can really raise spotted fatburn by 20-30% at least. From this study its 75% but the spot group were also more bodyfat so probably they lost about 20% more fat but even then it's still 40%
Interesting stuff. If we're looking to target belly fat, we can just throw in a day or two of high intensity ab exercises per week, maybe mobilize some of that fat, then follow up with half an hour of cardio to burn it off. Regardless of whether the effect is significant or not, it's still a very good regimen for cardiovascular health.
Makes a lot of intuitive sense if you ask me. It'd be weirder if you couldn't influence where fat is burned, that would imply that fat cells communicate and 'burn off' in a specific order.
I started doing resistance training with different muscles group each day, I was shocked to see a noticeable reduction in my belly fat in a month. I just switched a bad lifestyle into good one by ditching all sugary foods and focusing primarily on proteins and even with caloric surplus. My theory is this sudden switch significantly boosted my metabolism and it primarily targeted the most dense fat for energy. People even told me my chubby cheeks got smaller in just a month by doing this, and at the same time my overall muscle mass kept increasing. You can also incorporate a 30 minute home HIIT training once a week in a rest day to maximize fat burning potential.
If this is true, then it's good news. I hate the idea of just letting your body lose fat where it wants to first. Like, you want to lose belly fat but because you can't spot reduce fat the body will lose fat from the butt first and the belly last. Spot reducing allows us to have more control.
I only did zumba for a year and noticed my waist line shrank, following these steps: tighten my belly, stand up straight and constantly shake my hip side to side.
This is correct dancing is the best thing to lose belly fat also knee up standing up or leaning against the wall or bed. You only need to do five of them before bed five in the morning and you’ll see a huge difference. You have more flat stomach than doing situps.
I'm wondering how fat is even being mobilised by crunches. The fat does nothing while your muscles move, the work itself is not being done by the fat of course, so the trigger must be the motion, There is motion around the fatty area. Do we have to do exercises to create this mobilisation or could we just move the fat around manually or with a massage gun or something like that? I'm thinking having a strong vibration around the fat area should create more movement than doing crunches or twists.
the video talked about blood flow, so as you suggest maybe the mechanical stress stimulates blood flow, but in that case you could probably slap your belly for a few minutes during your cardio to get the same result. We need more studies
Absolutely possible to spot-reduce, tested on myself and it worked for me years ago, I have been screaming about it for decades. If you are targeting a certain problem area in particular, strengthening the muscles there, the stubborn fat will absolutely budge. When I just started working out as a teenager, I focused mainly on ab and core exercises, threw in some push ups and cardio as well (jump rope works best) - the area flattened pretty quickly and I had great definition there. So 100% tried, tested and it worked. I incorporated other exercises into my routine as time went on (legs, arms etc), but that was after I saw the forming pot belly go, so they didn't skew the results I got.
Why not do ab exercises to mobilise, followed by cardio that involves the abs to burn, instead of the usual cycling or running. Surely this is the ideal scenario to lose belly fat?
Thanks for the quality content. I really appreciate how you balance the thoughts and opinions and are cautious about diverging new studies. Personally, I think studies of 16 people aren’t nearly enough to make any sort of conclusions. Yet looking forward at further studies!
I’m a Pilates instructor and this article makes a lot of sense to me. Many newcomers to reformer Pilates report reductions in waist size and belly fat.. Thank you for sharing ❤
I knew that it was possible to spot reduce fat because I’ve seen many women, who claim to be inactive, try to do Chloe Ting’s ab exercises and noticeably lost a good amount of fat around their belly area. Thanks for this video!
Yo! could you cover the new meta-analysis that just came out saying 1.5 min of rest between sets maximizes muscle growth now compared to the 3-5 min rest recommendation?
The thing is ab workouts just get the fat moving(ready to be used as energy fuel), and then doing cardio just expends that mobilised fat energy So yea caloric deficit would be for the overall day, but that wouldn't expend that mobilized fat energy as effectively as cardio/any energy consuming task right after cardio
Good to see I'm doing it just about right then without even knowing this! Awesome video as per usual. Also, keep those silly moments in between those are golden XD
Just intuitively, it makes sense. For me, this is why fitness is so frustrating. Why does it seem like no one has the science figured out? It's so easy to find completely conflicting information.
From my personal experience, spot reduction worked. I wasn't satisfied with a 25” waistline at age 16, and I always wanted to have those washboard abs. So I committed to a ritual of 100 sit-ups every night. After a month, my waistline dropped to 23”. Although, I didn’t get the washboard abs, but I did get rid of some baby belly fat, and my abs became flat and tight. But there was one downside: I got skin abrasion near my tailbone area😂
That release and burn concept is new to me 😮 I mostly do strength training but completely neglect my cardio 🤣 I only did cardio on my rest / recovery day. Looks like I have been wromg. Will change my routine. Thanks for the advice.
I have never been able to understand how solid the line on this topic has been about technical fat targeting, is it not clear that if you specifically work an area you will change said fat to muscle or build muscle in that spot, its been one of the many things you just let go because anyone against it isn't open for debate, so I would just go do ab workouts and change my skinny fat into 6 pack (currently) while progressing towards an 8 pack. To make it clear, the only way I got this was specifically doing exercises that worked my core or targeted my stomach, almost like I literally targeted it.... Oh wait I did The same is true for essentially any muscle group. Also for anyone out there struggling with weight loss, its easy, as you have been told, but also hard, that is, only as hard as you make it by not putting effort in and being disciplined. When I was 12 or 13 or something I heard the banger of a line from Nickelback Rockstar "We'll all stay skinny because we just don't eat" Super easy, if your pain tolerance is stomach pangs for 15-30min maybe a little longer for just one day (do not have sugary drinks) before you are chilling with no stomach pain the 2nd day and onward (generally for 8-16 more days before more pain) then the bar is at the bottom. Cardio, get out and walk for 1-2 miles day, if rain or snow is that big of a problem, get a rain jacket and rain boots / winter jacket and snow boots. Once you can walk X initial distance without breaks, increase it more, work up to 3 miles and then start small intervals of jogging and walking, progressively increase this over ~10 week period, exercise daily = Success You can either eat to live or live to eat, or find a 90/95:10/5 ratio Get mad at yourself and that will get you in the right direction
For the fitness nerds who want to dig deeper into the studies I mentioned, see the links below! What do you guys think? Is spot reduction possible? 🤔
FAT MOBILIZATION EXPLANATION
www.ncbi.nlm.nih.gov/pubmed/16985258
2023 BELLY FAT SPOT REDUCTION STUDY
pubmed.ncbi.nlm.nih.gov/38010201/
2017 UPPER VS LOWER BODY SPOT REDUCTION STUDY
pubmed.ncbi.nlm.nih.gov/28497942/
2021 BELLY FAT SPOT REDUCTION STUDY
www.mdpi.com/1660-4601/18/7/3845
Hi. i have a request that you do a video on how to do dumbell lunges alternating and walking lunges correctly to work on quads , glutes and hamstrings
Curious question - going by the logic of triggering fat mobilisation in belly area through ab exercises for targeted fat loss, do you think those vibrating belly fat loss belts that were advertised constantly on the telly every night actually may help?
@@fierramonez-hu7ox if you take shorter steps you'll target quads, if you take longer steps you'll target more glutes and hams
thankyou for linking the studies! always a bit skeptical when people don't give their sources! Great reads too!
@@markthompson1439 I would think that would have little to no effect. Vibration therapy has been studied in various contexts, including sports recovery and rehabilitation, but its effectiveness in increasing blood flow to specific areas of the body, such as the belly, is not well-established. While vibrations can stimulate muscle contractions and potentially enhance circulation locally, there's no oxidation happening (and little, if any mobilization), which would be required to burn the fat.
had to make sure the date wasn’t April 1st
Same
I ate over one kilo baklava yesterday
I'm interested in this video lol
@@KenanTurkiye baklavas caloric content is genuinely insane lmao
@@FrandChai ....and I'm not even on a bulking phase 🥴
but they were tasty :))))
My clicking finger was on idle waiting for morplates mr dates to fact check him.
I’ll do anything to lose my belly fat even if it means I have to eat a whole cheesecake or take a nap.
Haha
Don't eat cheesecake only take nap. It works wonders 😁
😆 🤣 😂
Same, dude🤣🤣🤣🤣🤣
That’s a sacrifice I can make
So in short:
abb exercise and than 30min+ Cardio
eat healthy
👌🏻
exactly , is really not that hard if you are NOT low iq
No. In short, findings were not conclusive. There are a lot of variables that could have skewed the results, and more studies in the subject need to be conducted.
These recent studies show promising results, but they are by no means definitive. If you want to lose fat, you need to be in a caloric deficit. That’s it.
@@johnathant6735 and then your body adapts until you’re starving on 1000 calories per day. Calories deficit is not the answer.
@@TheKoKsOnePLwhats the answer then?
@@TheKoKsOnePL that's what the once/twice per week refeed days are for :)
also for anyone else that wants to give this a go, just do it!
you can't go wrong with your usual routine and then slapping on 20~ minutes of cardio whenever you "target" the area you want to "reduce fat" on.
conclusive studies or not, it's a good addition to anyone's workout, period.
if knees hurt when running, just go on the gym bikes instead and don't forget a caloric deficit needs to be in place for any fat loss to happen (unless ure built different).
if u don't know what a refeed day is, just youtube short jeff nippard explaining it! better him than me trying to in this youtube comment haha
Ill save you 10 minutes. Do 30 to 45 minutes of cardio and then do crunches and abdominal rotations right after. Be sure to be in a caloric deficit
This was so much clearer 😆 🤣. I think bro is now getting overwhelmingly complicated. He forgot his own main rule of keep it simple. 😅
@@Rajinbinit wasnt that complicated. And you do the cardio after
@@ddsdwedqwed362 he said before or after. It's more optimal to do it before especially if you are a runner. I do Army PT and it sucks running after hard ab work
lift then some cardio after has always been my way . at 60 i am still fit and trim.
@@Rajinbinhow the f*ck can he just say "do abs and cardio" and people will blindly believe that shit? The literal point of the video was the research, experiments and the reasoning needed to be explained on why it might be true, and not some 2 min pseudo science clip expecting people to magically believe his preachings. Seems like you've lost more brain cells than fat cells
I have done for months exactly the same abs-exercises as Ivan Rusakov on UA-cam explained and the positive result was blowing my mind. Abs-exercises, if you do them daily intensive for a short time of about 10-15minutes combined with your normal workout, have definetely a very positive impact against belly fat.
How much times a week
@@kagetaeditor138 same as default, 2-3 per week with daily cardio routine making at least 15-30 minutes of workout ABS targeted, based on your form and limits, at least 1 hour per day combined with at least 1500 cal diet will effect a lot.
Don't forget to train other fatty zones to have shredded body, not exausted, ofc eat proteins instead of fat and carbs to grow muscles (it will help you with long range fat burn because muscles increasing your basic calorie use)
You dont know how fast i clicked the video 😂😂
I lol'd
me tooooo
Lol yep. Ita motivated me to actually do some abs as well now lol.
Same. Definitely helped to confirm my theory of doing ab exercises helps to burn more belly fat.
Look at the photo shop of this video before you click this shit
I very much like how you refer to actual studies and not just tell fairytales. This is a solid plus to your material.
Weirdly, I've been doing 15min of ab work, followed by cardio, for two months. My belly has been notably shrinking. This answers some questions for me.
r u doing it daily?
@@rishitjain1637 Yep.
which ab workout are you using?
@@ArbyTV Self-compiled calisthenics core strength stuff. Lots of stability and anti-flexion stuff at the beginning, then hit the RA and hip flexors hard. Then I go walk for a few miles.
@@LetholdusKaspyr Thank you
I wish that when you MENTION “studies” that you would say WHICH studies, name the source. It is SUPER important to mention the source of ANY facts. Great video. Thank you.
What are you talking about. He did at 6:20.
Shorter Version, for those who want a summary:
Fat is burned through a two-step process, getting the fat moving, and then burning it, getting the fat moving simply means engaging the muscles in that area, if you want to move your belly fat, you'll want to target your abs, after that you need to work on burning the fat off, which is done through cardio, we hadn't known this because we typically separate cardio and strength-training.
To burn away fat in a certain area: Activate the muscles in that area through strength training, like an ab workout, before or after doing cardio.
Then do at least 30 minutes or more of cardio.
Nice man thank you
Chadcat be like:
whats the point of the cardio though? Can't you just be in a calorie deficit and do ab workouts and this will still work?
@@lils8005 The ab-workouts move the fat, but don't burn it super effectively, you CAN lose weight by just being in a calorie deficit, and especially with doing abs on top of that, but if you want to maximize it, you want to move the fat AND burn it at the same time, which is why cardio and abs is optimal.
At least that's the basics, I'm not the one who looked through all those studies, so...
Do I do it everyday or does it have limits
Ive had this thought for a few years and im glad there's someone else diving into this.
This was known. Forever we knew about fat and blood flow. Doesn’t take much to think this through and realize you can target it. They just didn’t research it until now and made assumptions based on lack of knowledge and never tried themselves in practice.
Chill bro it's not that serious@@TheBooban
@@jaster4442 kinda is. They been lying to us for years.
Still skeptical. More research is definitely required
Definitely. The problem is that the sample consists of overweight people. The effect size of intervention is bound to be bigger for this group. If you are not overweight, it's likely the effect will be much smaller.
Hush little boy this research is enough yall americans are always dissatisfied
do the research on yourself :)
@@ducpham3599sure, but that hardly changes something if anything. He clearly explains "the overweight people were divided into 2 groups, one for spot reduction, and other one"
And the results were different for both the overweight groups, and one group preferentially lost more on some parts than the other, even though their total lost fat were the SAME. It's not like one group was regular people and other was overweight. But yea more research is needed on this
Why are you just repeating what he said at the end of the video?
Thanks to this man I build muscle and lost tone of body fat in half the time I experienced thx man stay strong
Like if you are on lying on bed and watching this😂😂😅
Daaamn
you suck
Does lying on my desk chair count?
Nope, on the toilet 💪
I'm not lying on bed I am lying in bed, is that different?
After doing a comprehensive study on my belly I realized that my lower belly is much bigger than my upper belly, but after eating a big lunch or dinner my upper belly will increase in size making it as big if not bigger than my lower belly. But regardless of which portion of my belly is bigger it is much smaller than my brothers belly. Please note my study did not require any exercise whatsoever.
It doesn't hurt to try it, I'm gonna definitely incorporate this routine twice per week into my regular training routine.
hows it going
How is the progress
We need answers
You quit after 2 weeks didn't you.
@@creativemaster007*Not responding probably means they didn’t even do it*
This might explain why calisthenics athletes always have the best abs. Constant application of the abs in all exercises, getting hit in all variations. Strength movements and cardio all happening at once on an everyday basis.
Good discussion -- showing spot reduction possibilities while remaining somewhat skeptical.
NOT
@@1unsung971 Why not...
Here is a like. Closed the video and then came back to leave a like because it crossed my mind how much effort was put into this vid. Thanks for the insights mate.
This is next level especially for taller dudes that start hitting the 230s
There’s so many things about fitness that studies have incorrect thank you for this
I've found taking the Waste Trimmer Weight Loss Ab Belt and wrapping it around my mouth works best
HA!
😂😂😂❤😂😂😂
I used to do running on one day and exercises the other. But now I have been running and doing belly exercises right after since a couple of months and I have seen the best progress ever.
this has been very well documented, not fully studied, but documented. It just makes sense.
as a routine, what I did was 15 mins of treadmill, crunches and torsal rotations, go back on the treadmill for 15 mins then crunches and torsions. Do this cycle 3 times, so 45 mins of treadmill total. Worked wonders for me.
Based on the research mentioned. I tried it on myself. I am currently in a maintenance phase so not bulking or cutting. Added ab workouts daily even on the days I don't train. I am also about 15% body fat. I did this for a month and lost 1.5 inches off my belly. Makes me look a lot leaner . And my weight has not changed much from 61Kgs I have dropped to 60.7. So for me it worked I guess I will post my before and after photos maybe in a months time
You were doing an ab circuit then cardio after or what?
What kind of exercise you do?
Excellent 👌 performance
What exercise u do
Post before and after
Thanks Jeremy! Always on the leading edge of fitness research!!
Lol
Thanks for the good information. Will try it.
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The fact that you’re qualifying this with “it now seems possible, but take it with a grain of salt because we need more research” makes me WAY more confident that this is legit. Anyone promising you the world is probably bullshitting. Also citing a study from PubMed is a big deal, and having an actual researcher who specializes in fat reduction lends a ton of credibility to the video.
Great job man, I was insanely skeptical when I saw the title, but this video is legit. Looking forward to what future studies have to say.
Lol has he progressed physique wise in 7 years for you to believe this BS is real? Most of his content now is BS.
@@YusufEbr I’ve never seen any of his videos before this.
Also, there’s a limit to how far you can progress without taking steroids or literally living in the gym.
Just take Ozempic
@@YusufEbr Social media has rotted your brain, it's difficult for naturals to gain a large mass of muscles.
If I'm not mistaken, research on the impact of sleep (both in quality and quantity) has shown that getting better sleep, and more of it, not only reduces the amount of stored fat overall, but it reduces it *especially* in the belly. Might be worth looking into.
I don’t know if one study with only 16 participants is enough to make this argument, but it’s a very interesting thought and I hope additional sound studies are replicated!
i knew this anecdotally. Throughout my whole body my right side all had lower skin fold measurements. This was because Im right handed and use the right side of my body more.
Never thought of that. Bravo.
"I furiously masturbate with only my right hand" is not the flex I expected to hear today, but here we are.
Thanks for not going into details.
The off hand is just not the same. I get it.
I have big love handles, and I noticed the right side is smaller, and I am right-handed. This makes sense since we normally carry things with our dominant hand. I have also noticed I chew on one side and my face is tighter and less cheek sag on that side.
I've been doing a 10 or 20 min ab routine first every day for the last month, followed by heavy low rep lifting for 30-45. Only because it felt good. I noticed a dramatic reduction in belly fat but didn't think much of it. Came across this video in my feed today and I can say that this does seem to work. I'm literally melting fat off my mid section the last two weeks. Note: on a low carb/sugar diet, eating 200 grams of protein a day.
What kind of ab workouts specifically ? I want to lose fat from my lower half . Im a pear shape.
Kudos to you but its prob the diet much more so than ab workout. I rarely ever do abs and on keto and belly weight has halved this year.
I was expecting this to be very sensationalist but I was pleasantly surprised that a balanced take was given, pointing out the limitations of the study and encouraging a bit of scepticism. Good stuff.
This helped me so much. My knowledge about losing weight just increased so much
Thank you so much for the video
Now, could you talk about how to loose fat around the belly while avoiding loose skin ?
You gotta build muscle!
It depends on your age and genetics. Also intake collagen and get under the morning or afternoon sun. I lost 60 pounds weight have not even one stretch mark at age 36
That can only happen with extremely fast weight loss, because otherwise the skin will always shrink accordingly, sometimes the answer is to go slower
Try dry brushing OR micro needling after you’ve lost the amount of fat you’ve wanted to lose . Slow and steady is best but if you do still end up with loose skin , those two things are worth a try .
I think it makes sense to do cardio after. Fat cells mobilize in our blood stream and then are expelled through breathing, so incresse the blood flow through weighted ab exercise to unlock them, then cardio to expel makes more sense to me.
Same.. with any strength training I prefer cardio afterwards. Partially because it does seem more effective that way, and it’s safer I think. If you do cardio first, your body tends to be shakier, thus doing strength training after, you’re more likely to accidentally use improper positioning and hurt yourself.
@Romns1513 yea definitely agreed. A fairly common mistake that people make for sure. Cardio first burns energy that could be used to push muscle growth further during weight training, if that's ones goal at least.
4:06 Could you please specify the exercise sequence? Was the cardio workout done before the abdominal exercises, or was it the other way around?
8:06
Its been 2 month since i started this., and its actually works quite good. 😊 my belly is almost flat now
can you pls share what you did?
did you do ab exercise first, and then cardio?
So, I was told and have read from various sources over the years, that if you’re diet is on point and you are “engaging” your abdominal muscles while exercising, you don’t need to do any direct ab exercises. I took this and ran with it 😂. And when I was younger and my diet was what it needed to be, I maintained a pretty lean mid section. With age, that has no longer been the case so now, what I have been doing for the last two months:
Purchased a walking treadmill to help incorporate more movement throughout my day
Still maintaining my usual workout schedule consisting of both strength training/ cardio and flexibility training
This has resulted in overall fat loss. Now, just in the last two weeks, I’ve added direct ab exercises for 5-10 min everyday, and what a difference ! I have not changed my caloric intake either but my waist is snatched like I’ve been wearing a waist trainer! Just like you can train any other part of your body to create a desired shaped, it seems the same can been done for your abs. Thanks for the content!
Your core is fundamental to every movement, if it isn't being engaged in exercise then it's being done wrong
@@cenciende9401 I've only been hitting the gym for 3 months , core around stomach has definitely got stronger , especially on sides . No stomach crunches etc . Use a lot of core stability exercises . Also heard no need to really target say crunches.
Also read strengthening lower back, is a better proposition , as most gains day to day life , ie reduction of lower back pain, and muscle spasms. A simple one that anyone could do is lay across a bench to hips, grab opposite side for stability and raise your legs 10 to 20 times .
I will move to more calisthenics , flexibility and movement when happy with my strength . As think that is my next big gains at my age (59) . Actually this week had started doing leg lifts , and twists for hangs. Because my pullup limit is only 8 or 9 right now ( maybe a few more neutral grip ) , allows more exercises while hanging , was already doing shoulder lifts or whatever they are called, to strengthen for one arm hangs and movement when I move to monkey bar calisthenics
You can do that but if you get down to low body fat you'll likely have no six pack as you didn't actually develop the muscles directly. Plenty of pics out there of skinny people with flat bellies but no abs, "abs are revealed in the kitchen" only works if you have muscle built up to reveal.
@@cenciende9401Doing squats and deadlifts isn't enough to build your core.
I will try this. I have designed this list of exercise plus 20-30 mins of cardio to get the blood flow described especially in the lower middle. See you in a month!
1. Bear - 100
2. Sexy Bear -65
3. Broom Twist 50
4. T Tapp Hoedown (2 rounds)
5. T-Tapp U-Swings 30
*4 months later...*
Your videos are always well edited.Thanks! Makes it interesting while being informative
So I've been following this for 2+ weeks and noticed a GREAT reduction in belly fat.
Did you take pics and measure? Or did you just look in the mirror?
@@jakemccoy look in the mirror. No photos or measurements.
One thing I just thought of watching this is that a lot of lifters who dont have great abs (like me) tend to do abs at the end of the workout because we focus on 'big ticket' lifts, which could account for the "stubbornness" of belly fat. I would be interested to see the impact of just switching the area you want to target to the first spot on your workout timeline, and then burning calories via the rest of your lift. If the principle holds up you could even arrange your lifts to go in order of where you have the most trouble losing weight, something like abs>chest>legs>arms or something like that. You might get a decrease in maximum strength performance, but the areas you're most concerned about would be activated first and have the longest time to burn fat.
It’s SO refreshing to see such an honest, balanced and well researched video that doesn’t feed our need for quick hacks. I walked away from this actually feeling educated on the matter rather than dopamine buzzed. Thank you Jeremy 🤟
I'll be trying this in my workout (I have a good amount of fat). Will update the results in 2-3 weeks!!!
Update please
@@KnightmareGambit1260 hey, on an average I lost around 0.9-1.2 kg fat per week. Also considering the calorie deficit, high protein diet and workout.
@@KnightmareGambit1260 would definitely recommend but never over exhaust yourself
WOW! I did not know there is a study about it. I have been thinking something similar for some months. My thought pattern was/is -
The more you store fat, the more it gets stubborn, rigid, and it gets attached to your muscles stronger. So you need to 'soften' the fat by targeting (beating/poking) it, and alongside do HIIT or weightlifting to 'expend' it. And of course be in a calorie deficit.
Love this guy. Always with great new information. Thanks
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Why does this keep going back and forth? 20yrs ago it was exercise the are you want to burn fat. Then this doesn't work. Now it's up here like new information.
I can tell you it worked for me.
So you are saying spot reduction IS possible ??!! Can you share an example of what kind of workout you did to accomplish this fat loss in certain areas please ?
@@SleeplessinOC Any exercise related to the area I wanted to lose fat has always reduced fat in that area for me. It did in High School and it still does today as I approach 50.
People just follow the crowd
How are you doing the visuals for this video ? So good
Nice educational vid! You're not just one of the GYM BROS that tries to "motivate" without providing facts.
I have some anecdotal evidence for this theory, I do long distance hiking which is very effective at burning fat. I got a tip 4 weeks ago from a PT who may or may not have seen this video, but he recommended I simply do some additional belly/core excercises while hiking. I've since started doing stomach vacuum excercises while hiking, maintaining contracted abdominal muscles for up to 5 minutes at a time, every 30 minutes. I've added crunches and planking to my daily routine, and I've lost more stubborn belly fat over the past 4 weeks than over the past 4 years, -10 cm around the fattest part of the belly while maintaining my weight.
For context, I dropped from 150 kg to 85 kg over 10 years, and have since struggled with excess skin and body composition.
I’ve personally realised the most effective way to lose belly fat is by increasing my steps. Insane how upping my steps from 10k to 15k has helped sooo much with belly fat.
walking or running?
I’m eating 1000-1400 calories a day 100+ grams of protein, lost 5 kg in 4 weeks, no muscle mass was lost and feel great [basically no sugar]
How are you eating 100 grams of protein everyday ? Can you help with your diet ?
i'm doing literally the same thing right now. i've been doing it 2.5 weeks and have lost 2.7kg. however, my lower abdomen seems to have decided it will be the last area to give up fat. i guess i just gotta thug it out for another 3 weeks
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this is very interesting. would love to see some better expanded studies on this in the future.
Interesting and insightful video! I've never thought of the idea let alone think it is possible to target specific areas of fat in your body. I will definitely keep in mind the fact that losing fat is a two-step process in that it must first be mobilized and then burnt. Thank you for this informative video and insight!
bro this video came in the right time, I am trying to lose belly fat
I prefer do abs exercises before cardio because Core exercises require strength. Thanks for this, it's confirmed that core day is also + cardio day
In a nutshell:
1. Do ABS to mobilize the fat in the area
2. Then do cardio to burn it.
3. Combine with appropriate diet.
4. Profit
Great video! I don't understand which is better to do first the cardio or the crunches??
I do both now 3 sets before and 5 sets after running
The evidence is small but its still significant and it seems like we can really raise spotted fatburn by 20-30% at least. From this study its 75% but the spot group were also more bodyfat so probably they lost about 20% more fat but even then it's still 40%
Such a cool video. I thank you for uploading this !!
Interesting stuff. If we're looking to target belly fat, we can just throw in a day or two of high intensity ab exercises per week, maybe mobilize some of that fat, then follow up with half an hour of cardio to burn it off. Regardless of whether the effect is significant or not, it's still a very good regimen for cardiovascular health.
May you please make a science based video on calisthenics and how to build muscle with it😢😢
And added cardio is uncalled for if doing calisthenics. Always seemed to me people were more fit before cardio became such a big thing!
I respect researchers who speak about their research limitations on social media
Makes a lot of intuitive sense if you ask me. It'd be weirder if you couldn't influence where fat is burned, that would imply that fat cells communicate and 'burn off' in a specific order.
fat cells don't have to communicate to have a different response to hormones based on their location
I started doing resistance training with different muscles group each day, I was shocked to see a noticeable reduction in my belly fat in a month. I just switched a bad lifestyle into good one by ditching all sugary foods and focusing primarily on proteins and even with caloric surplus. My theory is this sudden switch significantly boosted my metabolism and it primarily targeted the most dense fat for energy. People even told me my chubby cheeks got smaller in just a month by doing this, and at the same time my overall muscle mass kept increasing. You can also incorporate a 30 minute home HIIT training once a week in a rest day to maximize fat burning potential.
What is this resistance training. Can you explain please?
I'm gonna do ab exercises in a fasted state for four months and come back here to give an update.
Please link all the reaserach Artikels. Would be great :)
If this is true, then it's good news. I hate the idea of just letting your body lose fat where it wants to first. Like, you want to lose belly fat but because you can't spot reduce fat the body will lose fat from the butt first and the belly last. Spot reducing allows us to have more control.
I only did zumba for a year and noticed my waist line shrank, following these steps: tighten my belly, stand up straight and constantly shake my hip side to side.
This is correct dancing is the best thing to lose belly fat also knee up standing up or leaning against the wall or bed. You only need to do five of them before bed five in the morning and you’ll see a huge difference. You have more flat stomach than doing situps.
Great video. I recommend to ignore most comments and watch the WHOLE thing.
Why don't you add the link to the studies?
I always knew it must be so happy for confirmation
I'm wondering how fat is even being mobilised by crunches. The fat does nothing while your muscles move, the work itself is not being done by the fat of course, so the trigger must be the motion, There is motion around the fatty area. Do we have to do exercises to create this mobilisation or could we just move the fat around manually or with a massage gun or something like that? I'm thinking having a strong vibration around the fat area should create more movement than doing crunches or twists.
the video talked about blood flow, so as you suggest maybe the mechanical stress stimulates blood flow, but in that case you could probably slap your belly for a few minutes during your cardio to get the same result. We need more studies
Great video, thanks, Jemery!
I will say - when I had my best and most defined abs I did a bunch of ab work and played a lot of BBALL.
Absolutely possible to spot-reduce, tested on myself and it worked for me years ago, I have been screaming about it for decades. If you are targeting a certain problem area in particular, strengthening the muscles there, the stubborn fat will absolutely budge. When I just started working out as a teenager, I focused mainly on ab and core exercises, threw in some push ups and cardio as well (jump rope works best) - the area flattened pretty quickly and I had great definition there. So 100% tried, tested and it worked. I incorporated other exercises into my routine as time went on (legs, arms etc), but that was after I saw the forming pot belly go, so they didn't skew the results I got.
Why not do ab exercises to mobilise, followed by cardio that involves the abs to burn, instead of the usual cycling or running. Surely this is the ideal scenario to lose belly fat?
Loved your research
Thanks Jeremy
Thanks for the quality content. I really appreciate how you balance the thoughts and opinions and are cautious about diverging new studies.
Personally, I think studies of 16 people aren’t nearly enough to make any sort of conclusions. Yet looking forward at further studies!
This could be a game changer. Definitely looking forward to more studies on this subject
There have already been tons of studies on this subject that have said the exact opposite. This is bullshit
I’m a Pilates instructor and this article makes a lot of sense to me. Many newcomers to reformer Pilates report reductions in waist size and belly fat..
Thank you for sharing ❤
MAN YOU'RE THE BEST.. THANK YOU
Fantastic video based on real research! Straight to the point! Thanks!👍👍
Your videos are very complicated to understand and lengthy . Short and sweet videos are very easy to understand.
So the takeaway is that Step classes from the 90’s had it right all along: 30-35 minutes of aerobic exercise, followed by 15 minutes of abs.
Looks more like the other way around.
More like the other way around.
I knew that it was possible to spot reduce fat because I’ve seen many women, who claim to be inactive, try to do Chloe Ting’s ab exercises and noticeably lost a good amount of fat around their belly area. Thanks for this video!
Yo! could you cover the new meta-analysis that just came out saying 1.5 min of rest between sets maximizes muscle growth now compared to the 3-5 min rest recommendation?
Thanks .
💗
This is the best information
which study ? whose study ?? please share detailss. ????
The details & the links to the study are in the first pinned comment
This explains why my 1950’s fat jiggling belt machine is so successful for me.
so cardio would be needed and calorie defecit wouldn't be enough?
Yea didn't get this
The thing is ab workouts just get the fat moving(ready to be used as energy fuel), and then doing cardio just expends that mobilised fat energy
So yea caloric deficit would be for the overall day, but that wouldn't expend that mobilized fat energy as effectively as cardio/any energy consuming task right after cardio
Great video mate. 💪🙂👍
Good to see I'm doing it just about right then without even knowing this! Awesome video as per usual. Also, keep those silly moments in between those are golden XD
Just intuitively, it makes sense. For me, this is why fitness is so frustrating. Why does it seem like no one has the science figured out? It's so easy to find completely conflicting information.
From my personal experience, spot reduction worked. I wasn't satisfied with a 25” waistline at age 16, and I always wanted to have those washboard abs. So I committed to a ritual of 100 sit-ups every night. After a month, my waistline dropped to 23”. Although, I didn’t get the washboard abs, but I did get rid of some baby belly fat, and my abs became flat and tight. But there was one downside: I got skin abrasion near my tailbone area😂
try a yoga ball for sit-ups! not ur floor
wow - thanks for compiling all the stats and results and tips!
That release and burn concept is new to me 😮
I mostly do strength training but completely neglect my cardio 🤣
I only did cardio on my rest / recovery day.
Looks like I have been wromg.
Will change my routine.
Thanks for the advice.
I have never been able to understand how solid the line on this topic has been about technical fat targeting, is it not clear that if you specifically work an area you will change said fat to muscle or build muscle in that spot, its been one of the many things you just let go because anyone against it isn't open for debate, so I would just go do ab workouts and change my skinny fat into 6 pack (currently) while progressing towards an 8 pack. To make it clear, the only way I got this was specifically doing exercises that worked my core or targeted my stomach, almost like I literally targeted it.... Oh wait I did
The same is true for essentially any muscle group.
Also for anyone out there struggling with weight loss, its easy, as you have been told, but also hard, that is, only as hard as you make it by not putting effort in and being disciplined.
When I was 12 or 13 or something I heard the banger of a line from Nickelback Rockstar "We'll all stay skinny because we just don't eat"
Super easy, if your pain tolerance is stomach pangs for 15-30min maybe a little longer for just one day (do not have sugary drinks) before you are chilling with no stomach pain the 2nd day and onward (generally for 8-16 more days before more pain) then the bar is at the bottom.
Cardio, get out and walk for 1-2 miles day, if rain or snow is that big of a problem, get a rain jacket and rain boots / winter jacket and snow boots. Once you can walk X initial distance without breaks, increase it more, work up to 3 miles and then start small intervals of jogging and walking, progressively increase this over ~10 week period, exercise daily = Success
You can either eat to live or live to eat, or find a 90/95:10/5 ratio
Get mad at yourself and that will get you in the right direction
Would you mind linking the studies in the video?