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Spot reduction involves performing exercises for specific areas of the body in hopes that we lose fat in that specific region. Examples include doing “core” exercises to rid the midsection of fat or performing triceps extensions to lose “bingo arm” fat. To be clear, the vast majority of exercisers are selecting and performing exercises with the hope that specific muscle training is effective.

Authors of a brand-new meta-analysis published this month in the scientific journal Human Movement examined 13 studies with over 1,300 subjects and provided us with the most up-to-date understanding of this topic.

The authors concluded that “localized muscle training had no effect on localized adipose tissue depots, i.e., there was no spot reduction, regardless of the characteristics of the population and of the exercise program. The popular belief concerning spot reduction is probably derived from wishful thinking and convenient marketing strategies, such as influencers seeking increased popularity and procedure sellers interested in increasing advertising.”

Interested in hearing more about localized muscle training? Our latest Discover Strength podcast episode focuses on core training. Listen to it today by clicking HERE.

In addition to our podcast episode on this topic, our CEO Luke Carlson has also spoken about core training in our Youtube Fit Tip video series. Hear from Luke directly on the one thing you don’t need to do to get ripped, 6-pack abs (spoiler alert: it’s core training). Head over to our YoutTube page to hear Luke speak on core training. WATCH HERE!

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