The End of Belly Fat: New Study Proves You CAN Target Belly Fat Specifically

Spot reduction might actually be possible! A recent study showed that combining cardio with targeted exercises (like abs) can reduce fat in specific areas. Participants doing cardio + abs lost 2.5x more belly fat than those doing cardio alone, even though both burned the same total fat. The key? Blood flow and fat mobilization from the target area during exercise. While it’s not a magic fix, this approach works better as you get leaner. Combine cardio, targeted exercises, and consistency for the best results!

From the first study in the video references: The abdominal exercises performed in the study were part of the **Abdominal Aerobic Endurance Exercise Group (AG)** and included: 1. **Torso Rotations**: - Performed using the torso rotation machine. - Conducted in 4 × 4-minute intervals at 30%–40% of the participant’s one-repetition maximum (1RM) for each side (left and right). - A metronome was used to maintain a cadence of 20 repetitions per minute (40 beats per minute). 2. **Abdominal Crunches**: - Performed using the abdominal crunch machine. - Conducted in 4 × 4-minute intervals at 30%–40% of the participant’s 1RM. - A metronome was set to 40 repetitions per minute (80 beats per minute). - Active breaks of 3 minutes at 20% of the 1RM were included between the intervals. ### Exercise Duration and Intensity - The abdominal exercises were completed after 27 minutes of treadmill running. - Each session lasted a total of **84 minutes**, with both abdominal exercises making up a significant portion of the workout. The combination of these abdominal exercises and treadmill running aimed to assess localized fat reduction in the trunk region, using aerobic endurance protocols closely matched for energy expenditure.

This explains why my 6 pack came so fast, i started doing abs post strength training and pre cardio every day.

Fascinating When I first started going to the gym I was chubby and I kept training abs and everyone kept talking smack I noticed that my stomach would be more flatter despite my bf% being pretty high And I slowly noticed that even I wasn’t spot reducing fat the idea of blood flow nutrients capillaries etc was having a massive effect for me personally I really felt like it was doing something but inevitably stopped because of the whole bf% gives you abs argument I just started training abs about 4 months ago just because I had that find Emory of flattening out a bit and I noticed the results again And now this study! I knew there was a little something going on!!

This made me thinking about figthers. Boxers, to be specific, who do great amounts of cardio and do a lot of ab work as they need to have a solid core.....

Arnold Schwarzenegger said this in the bodybuilding book he wrote decades ago. Basically that in his experience doing ab work did burn fat around his abs

Here's how I always understood it. (Keep in mind, I do computers, not nutrition or training or any thing like that) : We are Hunter/Gatherers, and as such we are designed to go long spells without eating. We keep excess calories in reserve in the form of fat. First, as close to the liver as possible, thus belly fat, then working out from there. And when we burn it off we go in reverse. The belly fat is last, because that's your last reserve. This makes intuitive sense, and why I always felt you don't burn off belly fat till the end.

This is a nobrainer for me. When I lost 50 lbs in one year, I was doing about 9 sets of abs twice a week. I combined this with light resistance and walking. Yes, I lost belly fat, and developed a slight 6-pak. Being over 50 years old I didn't think I could do that!

Ok wearing your hat backwards convinced me 😂

I’d be interested to see a study like this done with aspects like fasted cardio and caffeine supplementation added in to increase fat mobilization