SPOT REDUCTION ISN’T A MYTH: THE REAL SCIENCE OF TARGETED FAT LOSS | FAT LOSS SERIES PART 9 | EP. 246

For most of my career I would have told you spot reduction was a myth, and I would have been right to, because that’s what the evidence supported at the time. But over the last decade the research has moved, and it changed my position from “this is impossible” to “this is a small, real effect you can take advantage of under very specific conditions.”

Almost every client I’ve ever worked with has a body part they’re self conscious about. For some it’s the lower abs and low back, for others it’s the arms, and for a lot of the women I coach it’s the hips, glutes and thighs.

The question that always comes with it is some version of “what can I do to lose the fat right here.” After coaching over 1,200 clients across the past 16 years, this is one of the most common things people want solved, and it’s also one of the most misunderstood.

In this episode, I walk through why the old research earned it the “myth” label and why that conclusion was reasonable at the time, the three step physiology of how fat is actually lost, why certain regions fight back harder than others, the mechanism and intervention studies that shifted the conversation, and exactly how I program this with clients when someone comes to me with a stubborn area they want to bring in.

Spot reduction isn’t a myth, but it’s also not a miracle. It’s a small, real effect you layer on top of the fundamentals once the fundamentals are already handled. And by the end of this episode you’ll know exactly how to use it.

HERE’S WHAT WE COVER: WHY SPOT REDUCTION ISN’T A MYTH, BUT ALSO ISN’T A MIRACLE WHY THE CRUNCH-YOUR-WAY-TO-A-SIX-PACK VERSION IS STILL A FANTASY HOW TO REDEFINE SPOT REDUCTION AS A STACK OF CONDITIONS RATHER THAN A SINGLE EXERCISE WHY THE FITNESS INDUSTRY LABELED SPOT REDUCTION A MYTH FOR SO LONG THE THREE STUDY DESIGN FLAWS THAT MADE THE OLD RESEARCH COME UP EMPTY THE THREE STEP PHYSIOLOGY OF FAT LOSS: LIPOLYSIS, TRANSPORT, AND OXIDATION WHY BREAKING FAT OUT OF A FAT CELL IS NOT THE SAME AS LOSING IT HOW RE-ESTERIFICATION QUIETLY PUTS MOBILIZED FAT RIGHT BACK INTO STORAGE WHY SOME REGIONS RESIST FAT LOSS: ALPHA AND BETA ADRENERGIC RECEPTORS THE GAS PEDAL AND BRAKE MODEL OF FAT MOBILIZATION WHY MEN STORE FAT CENTRALLY AND WOMEN STORE IT IN THE LOWER BODY WHY DOING RESISTANCE TRAINING BEFORE CARDIO INCREASES FAT OXIDATION THE INTERVENTION STUDIES THAT FOUND PREFERENTIAL FAT LOSS FROM THE TRAINED REGION HOW I PROGRAM TARGETED FAT LOSS WITH CLIENTS, AND WHY THE ORDER MATTERS WHY THE CALORIE DEFICIT IS THE FOUNDATION THE ENTIRE STRATEGY RELIES ON HOW I USED THIS APPROACH TO BRING IN A CLIENT’S STUBBORN LOWER BACK FOR THE STAGE THE FOUR MOST COMMON MISTAKES PEOPLE MAKE WHEN TRYING TO TARGET A STUBBORN AREA

If you’ve ever had one area that just won’t budge no matter how lean you get, if you’ve been told spot reduction is impossible and taken it as settled fact, or if you want to know how to actually target a stubborn region the right way, this episode is going to give you the science and the exact strategy to do it.

WHERE TO CONNECT WITH ME:

Follow Brandon on IG: https://www.instagram.com/brandondacruz_/

For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry

Email: [email protected]

My Reading Recommendations:

THE MUSCLE & STRENGTH PYRAMIDS https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw