Do vibration therapy and slimming creams work for spot reduction?

Research on these methods is not highly convincing. Whole-body vibration might slightly reduce total fat mass due to increased energy expenditure like light exercise, but local vibration or topical creams generally lack strong evidence for effective spot reduction. If they worked well, they would be widely adopted.

What were some of the earliest studies on spot reduction?

Key early studies include Moore et al. (1965) which looked at isometric abdominal contractions, and Õunpuu et al. (1968) which examined unilateral arm training. While these studies reported some regional fat changes, they often had methodological limitations like lacking control groups.

How did the D'Palumbo et al. (2017) study contribute to the spot reduction debate?

This study showed that untrained women who combined resistance training for one body part (e.g., upper body) with aerobic exercise using another (e.g., lower body) experienced significant fat reduction and muscle gain in the specifically trained region. This suggests a 'spot recomp' effect linked to muscle hypertrophy.

What's the difference between spot reduction and spot recomp?

Spot reduction implies targeted fat loss from an area. Spot recomp, as theorized, suggests that when you gain muscle in a specific area (hypertrophy) through resistance training, there might be an associated local reduction in fat mass in that same area, potentially due to increased local energy demands.

What did the Brøbakk et al. (2023) study on abdominal exercise find?

This recent study on untrained overweight males doing treadmill running followed by high-volume abdominal exercises claimed 'spot reduction exists' in its title. It found significant reductions in trunk fat mass and total fat mass in the abdominal exercise group. However, a small sample size and lack of hypertrophy measures make interpretation challenging.

Were there any studies that showed no effect of spot reduction?

Yes, several studies found no significant spot reduction. For example, a 1984 study on sit-up training for 27 days found no preferential decrease in fat cell size or subcutaneous fat thickness in the abdomen. Another 2011 study on abdominal exercises concluded no significant effect on abdominal fat measures.

Why is abdominal fat often more labile or responsive to exercise?

Central fat depots (abdominal and visceral fat) tend to be more well-vascularized and adrenergically sensitive. This means that during exercise, hormonal signals to liberate fat reach these areas more effectively, leading to potentially disproportionate fat loss in the abdominal region with general exercise, regardless of isolated 'spot reduction' mechanisms.

Can I target 'stubborn fat' areas like love handles with spot reduction?

It's unlikely to be effective. Stubborn fat areas like love handles are often poorly vascularized and less adrenergically sensitive. Even if spot reduction exists, the effect magnitude is likely small, and it would probably be least effective in the areas people wish to target most.

What is the practical takeaway on spot reduction for fitness goals?

For most people, focusing on a calorie deficit, progressive resistance training, and consistent cardio remain the most effective strategies for overall fat loss and body composition improvement. While some local fat reduction might occur with hypertrophy in untrained individuals, it's not significant enough to be a primary training goal.

Is Body Fat Spot Reduction Really a Myth? (Episode 129)

Stronger By Science

Sports4 min read124 min video

Mar 20, 2024|3,333 views|129|24

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Key Moments

TL;DR

Spot reduction is likely not a myth, but its effects are small, mainly seen in untrained individuals, and not practical for targeted fat loss in common 'stubborn' areas.

Key Insights

Spot reduction, the idea of selectively losing fat from specific body areas, is often dismissed but has some supporting research, though with significant limitations.

External methods like creams and vibration therapy show minimal to no convincing evidence for spot reduction.

Resistance training, particularly in untrained individuals, can lead to localized fat loss alongside muscle hypertrophy (spot recomp), which may explain some perceived spot reduction effects.

Aerobic endurance exercise, even when focused on the abdomen, shows limited evidence for spot reduction compared to general fat loss, especially in trained individuals or when compared to a control group doing general aerobic exercise.

Physiological mechanisms for spot reduction primarily involve adrenergic sensitivity and vascularization of fat depots; areas commonly targeted for spot reduction (like love handles) are often less responsive.

While some studies suggest a minor possibility of spot reduction, the effects are likely small, not practically significant for most people, and don't significantly impact areas typically considered 'stubborn fat'.

THE COMMON BELIEF AND ITS CRITIQUE

Spot reduction is the notion that one can selectively reduce fat from a specific body area through targeted exercises, creams, or devices. While widely promoted and believed by many, the consensus in mainstream health and fitness journalism is that it's a myth. However, recent research has emerged that warrants a closer examination, moving beyond simple dismissal to a more nuanced understanding of the available evidence.

EXTERNAL METHODS: CREAMS, VIBRATION, AND GARMENTS

The exploration into external aids for spot reduction, such as slimming creams, ointments, and whole-body vibration devices or belts, yields minimal convincing evidence. Meta-analyses on vibration training show slight reductions in total fat mass but clinically insignificant effects on body fat percentage. Studies on topical creams often lack methodological rigor, rely on proprietary measurement scales, or fail to demonstrate significant localized fat reduction independent of diet and exercise interventions.

EARLY RESEARCH: FOUNDATIONAL STUDIES AND METHODOLOGICAL FLAWS

Early studies from the 1960s by Moore and Olsen suggested potential for spot reduction. Moore's study on isometric abdominal contractions found small but significant changes in waistline girth and skinfolds without a control group. Olsen's follow-up, using a unilateral arm exercise design, showed a significant decrease in the exercised arm's skinfold thickness while the non-exercised arm's increased. While these provided early support, their methodological limitations, such as lack of control groups or reliance on less robust designs, make their conclusions questionable by modern standards.

RESISTANCE TRAINING AND LOCALIZED CHANGES: EMBRACING 'SPOT RECOMP'

More recent studies, notably by de Palumbo et al. (2017), investigated combined resistance and endurance training. This research indicated that untrained women performing resistance training in specific body regions (upper or lower body) experienced significant localized fat mass reduction alongside muscle hypertrophy in those same regions. This phenomenon, termed 'spot recomp,' suggests that resistance training might preferentially reduce fat in trained areas, especially in untrained individuals, possibly due to increased local energy expenditure associated with muscle remodeling.

ABDOMINAL FOCUS: AEROBIC ENDURANCE AND EXERCISE VOLUME

The study by Brobäck et al. (2023), titled 'Abdominal aerobic endurance exercise reveals spot reduction exists,' showed a significant reduction in trunk fat mass for a group performing abdominal-focused exercises (treadmill running followed by torso rotation machine work) compared to a control group doing only treadmill running, with matched energy expenditure. However, methodological concerns, including small sample sizes and lack of hypertrophy measures, temper these findings. Other studies involving extensive sit-up protocols or general abdominal exercises also failed to demonstrate preferential abdominal fat loss over general weight reduction or control conditions.

THE PHYSIOLOGICAL REALITY AND PRACTICAL IMPLICATIONS

Physiologically, fat mobilization during exercise is influenced by adrenergic sensitivity and vascularization, not solely by the muscles being worked. Fat depots like love handles, often targeted for spot reduction, tend to be less vascularized and less responsive. While resistance exercise might contribute to localized fat loss, particularly in untrained individuals and in areas with significant muscle mass (like arms or legs), the resulting effect is likely small and less pronounced in areas of 'stubborn fat' or in already trained populations. The practical takeaway is that significant, targeted fat loss primarily depends on overall calorie deficit and progressive resistance training, with any spot reduction effects being a minor, potentially unintended, consequence rather than a primary driver.

Mentioned in This Episode

●Products

●Tools

●Companies

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●Studies Cited

●People Referenced

Common Questions

Spot reduction is the idea that you can selectively lose fat from a specific body area through targeted exercise or products. While historically viewed as a myth, recent research suggests it might be a real phenomenon, though its practical relevance is often questionable and its effects potentially small.

Topics

Lipolysis Stubborn Fat Abdominal Fat Skinfolds Dexa

Mentioned in this video

studyÕunpuu et al. (1968) 'Spot reduction of subcutaneous adipose tissue'

A study (1968) building on Moore's work, using a unilateral dumbbell curl/tricep extension protocol on high school students, finding a significant skinfold decrease in the exercised arm but an increase in the non-exercised arm.

studyD'Palumbo et al. (2017) 'Effect of combined resistant and endurance exercise...'

A 12-week study on untrained women combining upper body resistance training with lower body aerobic exercise, or vice versa, with no dietary changes. Found significant regional fat mass reduction and muscle gain in the trained body part.

productBulletproof Coffee

Not explicitly mentioned, but the mention of 'Bulletproof' in the context of diet for some people, but it's not described enough as a product itself, hence not included.

studyCooling Glove Study

A study alleging dramatically reduced fatigue and larger gains with a cooling glove, which the hosts criticize due to its real-world lack of adoption despite significant claims.

studyVibration Training Meta-analysis

A systematic review and meta-analysis on vibration training which found a clinically insignificant effect on fat mass change, based on a small number of studies (around six).

productSlimming Creams

Topical creams promising fat reduction, often sold with dietary advice. Research on their effectiveness is generally not convincing due to methodological issues and lack of clear evidence.

studyJackson et al. Study (2021)

An 8-week study on a commercial topical lotion applied to one leg vs. placebo, finding no significant difference in subcutaneous fat thickness or leg fat percentage in resistance-trained male athletes.

toolL'Oréal Cellulite Chart

A proprietary scale used in a study to assess visual changes in cellulite appearance, but its details and reliability are not publicly available.

studyMoore et al. (1965) 'Changes in waistline...'

An early study (1965) on 40 untrained women performing 6-second isometric abdominal contractions daily for 4 weeks. Reported small but significant reductions in waistline and abdominal skinfolds, and was highly referenced by later studies.