Is Spot Reduction aka Targeted Fat Loss Real? A New Study Says It’s Stupid

Egis R.
3 min readSep 6, 2022
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-Hey mister, I found your Instagram photo where your abs were shredded to bits. What exercises can I do for a flat stomach like yours? -It’s funny you asked because… -You have a flat stomach workout plan for me? -It’s funny you asked because… indeed I have. -Take my money!
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The idea that specific exercises can reduce localized fat tissue depots is known as spot reduction or targeted fat loss. If it was true, training only one limb, say, your arm, would lead to greater fat loss in that arm in comparison to the other — untrained — arm, right?

That’s exactly what a recent systematic review with meta-analysis investigated:

The researchers looked at 13 studies that incorporated a localized exercise intervention (i.e., single-limb training) trying to find out whether or not there would be a higher reduction in fat tissue in the trained limb compared to the untrained one.
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What did they find? Well, there’s a scientific term for what they found — trying to target abdominal fat with crunches or lower arm fat with tricep extensions is stupid and you need to stop doing that ASAmotherfuckingP (I’m quoting the researchers pretty much word for word here):

Localized muscle training has no effect on localized adipose tissue depots, i.e., no spot reduction, regardless of the characteristics of the population and of the exercise program. The popular belief on spot reduction is probably derived from wishful thinking, and convenient marketing strategies, such as influencers seeking increased popularity and procedures’ sellers interested in increasing advertising.
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There’s a lot of obsession with flat belly/stomach/tummy and so I get it — the idea of exercise-based spot reduction may be very appealing. But…

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Egis R.
Egis R.

Written by Egis R.

I’m Egis, an online weight loss coach who has heightened BS sensors for fitness & nutrition. Only evidence-based & sustainable fat loss. www.absscience.com