Kostek et al. These studies led the evidence-based fitness community to firmly conclude spot reduction is a myth. However, in both of the abdominal exercise studies and the calisthenics study there was no loss of total body fat mass at all.
In the leg endurance exercise study, there was no loss of body fat mass in either leg. In the arm training study, total body fat mass was not measured. As such, it is possible that simply not enough fat was lost in any of these studies in the first place to observe a difference in the rate of fat loss in the exercised compared to the non-exercised body parts.
Logically, when neither group loses fat, the rate of fat loss in both groups is zero and of course then no spot reduction will occur. In conclusion, none of these studies preclude the possibility of spot reduction occurring when someone actually loses a considerable amount of fat. The only study that falsified spot reduction where there was actually a loss of body fat in the exercised area is Kordi et al.
Both groups lost the same amount of total body fat at the end of the study as per bio-electrical impedance analysis. They also lost the same amount of total abdominal fat. This could be considered evidence against spot reduction, but as discussed earlier, overweight women normally lose the fat from their belly first whatever they do.
Not that it would have mattered much, as the exercise program had literally zero progressive overload: it was the same bodyweight drill throughout the entire study. More importantly, to study spot reduction we need to look at the rate of fat loss on the abs compared to the rest of the body. Unfortunately, the only other regional non-abdominal measurement of fat loss was hip circumference.
There was no significant difference in this change between groups. In spite of all the study limitations, if spot reduction was a real thing, we should have seen some evidence of it.
Well, if you look at the actual results below, there was. Nothing statistically significant, but the ab training group lost more belly fat on all 3 measures of abdominal fat loss, whereas the diet only group had a greater decrease in hip circumference.
So far, the evidence for or against spot reduction is too limited to say much about whether spot reduction can occur in seriously training individuals on a fat loss diet. Theoretically, we have a good reason to believe spot reduction may occur. We know that spot lipolysis is real : you acutely burn more fat in fat regions near active muscles than in fat regions distant from active muscles. Concretely, when you are exercising your left leg, more fat is burned off from your left thigh than your right thigh.
The local fat oxidation appears to be the result of the increased temperature and blood flow near the exercised tissue. This may increase the delivery of fat burning hormones like epinephrine and norepinephrine. Myokines released by the active muscle, like IL-6, may also increase fat oxidation rates in nearby fat tissue. One study published by the Physical Activity Sciences Department in Los Angeles had participants train their non-dominant leg on a leg press for 12 weeks.
But, there was a decrease in fat in the upper-body. Thus, total fat loss. Ready to dive into full-body workouts that tone your entire body? Click here. Unlike spot reduction, spot toning is realistic.
The former refers to losing fat in the spot of your choosing. The latter refers to strengthening a certain muscle, or group of muscles. Think weightlifters with large arms, or dancers with pronounced legs. In that sense, you can target fat loss locally. Instead, the fat must be broken down into glycerol and free fatty acids, which then enter the bloodstream. As a result, the fat broken down to be used as fuel during prolonged exercise can come from anywhere in your body, not just the part that is being worked the most.
Another reason is that many of the exercises commonly associated with spot reduction do not actually burn many calories — and if you are not burning enough calories, you are not going to lose much fat from anywhere in your body. Keep in mind that one pound of fat is equivalent to calories. In fact, you are more likely to shed your love handles by taking up a running program than by doing crunches and sit-ups every day, simply because cardiovascular exercise is a much more efficient calorie-burner.
High-intensity interval training alternating between brief periods of high-intensity and low-intensity exercise can be particularly effective, due to the phenomenon of after-burn — that is, an increase in resting metabolic rate that occurs for up to 24 hours post-exercise.
Weight training can also help to achieve optimal results. It is important to maintain your muscle mass because you will not achieve a toned look if you lose lean tissue along with fat. If you are clear about your goals, then you can design a plan to execute consistent steps to make them a reality. Practice your goal-related behaviors and don't worry if it takes longer than you think to get where you want to be. Once you get some consistency, your body will respond.
When you see your body making changes, you can adjust your goals as necessary to continue to make progress. Untangle yourself from the idea that you can spot reduce fat—no matter how often you see it perpetuated in magazine articles, online, or in television infomercials. Some health clubs may even sell the promise of a perfect body to sell memberships.
Once you're aware of it, you'll start to notice it everywhere and you'll be too smart to buy into these false promises. Get exercise tips to make your workouts less work and more fun. Regional fat changes induced by localized muscle endurance resistance training. J Strength Cond Res. Effect of abdominal resistance exercise on abdominal subcutaneous fat of obese women: a randomized controlled trial using ultrasound imaging assessments.
J Manipulative Physiol Ther. Diet-induced weight loss decreases adipose tissue oxygen tension with parallel changes in adipose tissue phenotype and insulin sensitivity in overweight humans. Int J Obes Lond. Impact of genetic variants on the individual potential for body fat loss. A study of effect of the compound physical activity therapy on muscular strength in obese women.
J Phys Ther Sci. Upper and lower body muscle power increases after 3-month resistance training in overweight and obese men. Am J Mens Health. Effects of Swiss-ball core strength training on strength, endurance, flexibility, and balance in sedentary women. PLoS One. Matthews, Jessica. Why is the concept of spot reduction a myth? Sept 4, The effect of abdominal exercise on abdominal fat.
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