Is Body Fat Spot Reduction Really a Myth?

In this episode, Greg, Pak, and Milo tackle the research around body fat spot reduction. First, they tackle the research on various ointments, creams, garments, and whole body vibration. Following this, they discuss the evidence for spot reduction as an adaptation to different exercise types such as endurance and resistance training.

 

TIME STAMPS

Note: The full list of sources and notes can be found on the episode page on strongerbyscience.com here

00:00:00 - Intro & plugs

00:17:41 - Spot reduction history, whole body vibration, garments & ointments

00:46:04 - Training & spot reduction: the first studies

00:58:09 - Recent evidence on training and spot reduction

01:32:42 - Studies not supporting spot-reduction

01:52:52 - Practical takeaways

Want to get your question answered on the show? Send a voice memo to [email protected] 

MORE FROM THE SBS TEAM

• Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
• Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
• Join the SBS Facebook group and Subreddit.

RECOMMENDED PRODUCTS

• Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
• BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
• MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.