Spot reduction literally exists.

Spot reduction literally exists.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10680576/

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  1. 2 months ago
    Anonymous

    I think it's common sense. If the fat cells in a specific area are being jiggled and stretched they are going to come loose and be more easily used by your body, so it's going to prioritize it.

    Source: It works this way in my head

    • 2 months ago
      Anonymous

      I've thought about this and started using a theragun on trouble spots to start activating cells or someshit

    • 2 months ago
      Anonymous

      This is cool. I always thought I saw better body composition in myself when making sure I do ab training consistently, but I thought it was because I was "tightening" the area with increased ab strength, and it was more aesthetic rather than actually releasing fat.

      I like what this poster said as well:
      Makes a lot of sense when you put it like that. And I think your body really follows your brain anyway - if you believe it, why not? That's how placebos work

      • 2 months ago
        Anonymous

        This actually is true w me too, when I actually hit abs bc gym group would make me is when I actually saw better results. Plus my ab rotation machine max sky rocketed. Damn I miss the gym rk08

    • 2 months ago
      Anonymous

      It probably has to do with the fact that there's more blood flowing through there so you can transport more fat from those places.

    • 2 months ago
      Anonymous

      Broscience is literally always right.

      Source: I just have a feeling.

      • 2 months ago
        Anonymous

        virgin: but the data shows
        versus the
        chad: it was revealed to me in a dream that

        • 2 months ago
          Anonymous

          Actually it's platonic vs aristotelian science.

          >Vigin
          >Science
          >Platonic
          >"I extrapolate my knowledge from data."

          >Chad
          >Bro science
          >Aristotelian
          >"I extrapolate my knowledge from observation."

          Meaning: The virgin reads studies and acts according, the Chad observes real life and sees what works. Chad will therefore generally have more work methods, although he might be very wrong when explaining why they work.

          • 2 months ago
            Anonymous

            This is a moronic argument. The only difference here is on of trust between reported data from other studies and your own observed data.
            Have you ever personally seen a 10nm transistor, or been to a semiconductor fab? No? Well then you must not believe they exist, and the hypothesis that your phone works on magic should have the same weight as the hypothesis that it works thru semiconductor electronics. That's just solipsistic moronation
            All modern technological developments were built thru trust and cooperation of a very large group of scientists, in different disciplines. If you could only rely on muh individual experience science would be dogshit

            • 2 months ago
              Anonymous

              So you're saying modern technology is actually witchcraft.

            • 2 months ago
              Anonymous

              >The only difference here is on of trust between reported data from other studies and your own observed data.
              Also known as:
              >In theory, there is no difference between theory and practice
              Which is an old joke/quip about scientists, btw.

              • 2 months ago
                Anonymous

                No that has nothing to do with it. Theory is not just data presented by someone else lol.

          • 2 months ago
            Anonymous

            Please shut up.

    • 2 months ago
      Anonymous

      Then how does the water go from the fat cells to piss shit and everything else that uses water?

      • 2 months ago
        Anonymous

        how does water go from saline iv to piss?

    • 2 months ago
      Anonymous

      Nah it's probably more so that the fat nearer to the muscles being used is more easily digested to fuel those muscles.

    • 2 months ago
      Anonymous

      It makes sense that where the fat is stored is essentially or very close to where it is used for energy.

  2. 2 months ago
    Anonymous

    The "abs are made in the kitchen" meme is even a bigger meme if this turns out to be true.

    • 2 months ago
      Anonymous

      It's always been a meme. They're a muscle that grow in response to work like any other. That's why eddie fricking hall has visible abs at 385 pounds. Black folk WILL STILL come on here and imply that untrained people have plenty of ab muscle and just need to cut. It's all just moronic crabs in a bucket

      • 2 months ago
        Anonymous

        roid gut doesn't count, fraud fatty

        • 2 months ago
          Anonymous

          His abs are visible at a high body fat because they are large and strong.
          Do you really wanna make the claim that natties can't make their ab muscles hypertrophy?

        • 2 months ago
          Anonymous

          Frick off, Eddie got lipo etching

          >That's why eddie fricking hall has visible abs at 385 pounds
          Lmao eddie had fricking lipo done

          Lol that's a GH gut. We can tell your low tier knowledge

          fricking morons have a nice day
          look at POW footage, death camp footage, generally malnourished and starved people footage
          none of them have any abs despite having negative body fat you utter fricking morons
          the fricking anorexic chic youtuber that gets posted here doesnt have a hint of abs
          no matter how much you cut youre not gonna see abs until you train them
          have a nice day NOW

          • 2 months ago
            Anonymous

            Lmao why are you so mad

            • 2 months ago
              Anonymous

              people just too damn dumb getting on my nerves

          • 2 months ago
            Anonymous

            The Holocaust never happened Bro

      • 2 months ago
        Anonymous

        Frick off, Eddie got lipo etching

      • 2 months ago
        Anonymous

        >That's why eddie fricking hall has visible abs at 385 pounds
        Lmao eddie had fricking lipo done

      • 2 months ago
        Anonymous

        Lol that's a GH gut. We can tell your low tier knowledge

    • 2 months ago
      Anonymous

      Only morons and crabs say that

    • 2 months ago
      Anonymous

      idiots who say that never have any abs because they never train them, they just think muscles exist under the skin and fat which is braindead moronic

    • 2 months ago
      Anonymous

      I never got this. Do they actually believe that abs are special muscles that are massive without ever training them?

      • 2 months ago
        Anonymous

        >special muscles
        I unironically believe in special muscles. Legs, abs, glutes, calves and forearms are all special muscles that require much higher frequency, intensity and volume than every other muscle in your body.

  3. 2 months ago
    Anonymous

    >Although the evidence is equivocal, no study has applied aerobic endurance training closely matching interventions for energy expenditure.
    soience is unironically a joke, scientists will go around saying spot reduction doesn't exist when it's never even been properly studied before

    • 2 months ago
      Anonymous

      kill everyone who calls themself a scientist.

      Nutrition and exercise "science" will literally tell you go on a vegan CICO diet and avoid hypertrophy
      It's all bought and paid for by people that don't want you developing positively

      • 2 months ago
        Anonymous

        I don't know a single soul here who's mentioned to eat both vegan and CICO, much less it being mentioned by science, and I think you're making shit up to be angry at.

        • 2 months ago
          Anonymous

          anti-vegans never stop flexing their persecution complex bro they might as well be israelites

      • 2 months ago
        Anonymous

        Yes it does so you hate science because it doesn't match what you want to believe

    • 2 months ago
      Anonymous

      Because scientists can't resist the temptation of smugly telling people who are accomplishing things in life that, according to their research, they're doing it wrong

    • 2 months ago
      Anonymous

      >scientists will go around saying spot reduction doesn't exist when it's never even been properly studied before
      >scientists
      You meme powershitter meme junkies and YT fitness "experts". Because I sure never heard any scientists talk about spot reduction, ever.

      The problem is literally that people believe the shit they read online. It's mind-boggling. The internet is a moron factory.

      • 2 months ago
        Anonymous

        >Because I sure never heard any scientists talk about spot reduction
        https://www.sydney.edu.au/news-opinion/news/2023/11/07/spot-reduction--why-targeting-weight-loss-to-a-specific-area-is-.html
        Here you go, second result from google
        kys moron

        • 2 months ago
          Anonymous

          >2023
          Just parroting IST memes.

    • 2 months ago
      Anonymous

      Science is communist cope trying to organize a fundamentally unquantifiable world

      • 2 months ago
        Anonymous

        Whole-heartedly agree with this. There is something unquantifiable in the ether that science forgets. I call it the "Romance" of the Universe, but that isn't exactly what it is. There is something else happening out there for sure

        • 2 months ago
          Anonymous

          shut up homosexual.

    • 2 months ago
      Anonymous

      Science is a methodology, not a monolithic gospel. Science is iterative, and is incorrect just as often as it is correct.

      • 2 months ago
        Anonymous

        >Science is a methodology, not a monolithic gospel.
        Lmao are you 12?

  4. 2 months ago
    Anonymous

    Not trying to fuel the fire but I remember reading that doing something like let’s say pushups or something in your chest just to get the area full of blood and hot plus taking yohimbine can actually help get rid of stubborn fat ?

  5. 2 months ago
    Anonymous

    kill everyone who calls themself a scientist.

    • 2 months ago
      Anonymous

      Batman's a scientist

      • 2 months ago
        Anonymous

        he's NOT Batman

    • 2 months ago
      Anonymous

      Good luck hahaha. You won't be able to kill batman.

      Batman's a scientist

  6. 2 months ago
    Anonymous

    >Sports science
    probably has statistical errors, bias, poorly conducted research, or all 3

  7. 2 months ago
    Anonymous

    so by doing side planks I can eliminate love handles?

    • 2 months ago
      Anonymous

      They didn't check for static exercise. Also, you need lots and lots of reps per day. Hundreds.

  8. 2 months ago
    Anonymous

    >new fitness knowledge with massive ramifications
    >12 posters in 3 hours
    >slid silently down to page 7

    There's like 10 real people who post to this board on a weekly basis and nothing will change my mind at this point.

    • 2 months ago
      Anonymous

      Literally this
      It's 90% shitposting, and I actually try to keep an open mind to poster's intent too
      It's baffling

      • 2 months ago
        Anonymous

        If you see shitposting and furry shit that isn't gay, that's probably me. My intent is usually looking for motivation, finding some reference points for lifting, and abject disgust with fatties and demoralizers

        • 2 months ago
          Anonymous

          Not bad, thanks for admitting and the heads up

    • 2 months ago
      Anonymous

      One study means literally jack shit. Most fitness studies are so bad they are useless. Replicate it a few dozen times with different parameters and I might give a shit.

      • 2 months ago
        Anonymous

        >One study means literally jack shit. Most fitness studies are so bad they are useless. Replicate it a few dozen times with different parameters and I might give a shit.
        And yet you believe in climate change.

        • 2 months ago
          Anonymous

          What?

          • 2 months ago
            Anonymous

            IST invented most modern fitness memes, all "experts" were just repeating IST shitposts and everyone believed it.
            >spot reduction doesn't exist
            >muscle tone doesn't exist
            >muh squats and oats
            >anything over 5 reps is cardio
            And so on. All bullshit, all invented by IST.

    • 2 months ago
      Anonymous

      Just use the hide feature. I'm never going to post in the waaah there's people in my gym thread or fat people hate or whatever. No reason to even see it

    • 2 months ago
      Anonymous

      >massive ramifications
      Like what? This only matters for fat people and apparently morons who believe this scientific study is somehow a loss for science.

  9. 2 months ago
    Anonymous

    And how should I apply this knowledge?

    • 2 months ago
      Anonymous

      What do you think? After reading the pic related, what do you think you can do to make use of the information?

      • 2 months ago
        Anonymous

        I’ve never paid attention to what type of training sport reduction supporters recommend

        • 2 months ago
          Anonymous

          It says in OP's pic. Are you a bot that can't read the study abstract pic for whatever reason?

        • 2 months ago
          Anonymous

          Read the scientific article that op posted.

  10. 2 months ago
    Anonymous

    >shows study on 16 people
    >spot reduction exists
    I knew you guys are fricking moronic but come on

    • 2 months ago
      Anonymous

      Also proof that there was never any proof to "spot reduction doesn't exist" in the first place, which is huge. Even if you're spot agnostic, the fact there was never any evidence in the first place yet it was so widely accepted has quite the ramifications of what else we could be blindly believing.

      • 2 months ago
        Anonymous

        >Also proof that there was never any proof to "spot reduction doesn't exist" in the first place, which is huge. Even if you're spot agnostic, the fact there was never any evidence in the first place yet it was so widely accepted has quite the ramifications of what else we could be blindly believing.
        No shit Sherlock. Always do your research. Don't just believe "experts".

      • 2 months ago
        Anonymous

        The ((noticing)) begins. Welcome aboard fren.

  11. 2 months ago
    Anonymous

    >5. Conclusions
    Spot reduction training, conducted in a mixed circuit-training format (triceps and abdomen inside an endurance training), seems to be efficient in promoting adipose tissue reduction in the subcutaneous abdominal region, but was not efficient on the triceps site.
    From 2021

    • 2 months ago
      Anonymous

      Recommend me lower ab; or generally ab-focused cardio. Been gymcelling for years but still have fatty lower abs, cardio is just surfing, never done a dedicated cardio routine.

      • 2 months ago
        Anonymous

        sprinting

        • 2 months ago
          Anonymous

          Are hill sprints good?

  12. 2 months ago
    Anonymous

    Big if true.

  13. 2 months ago
    Anonymous

    2010s fitness memes are fricking bullshit and set back exercise science by 4000 years, and I'm not exaggerating here: The ancient Greeks already debunked shit today's lifters religiously believe in. Yes, spot reduction works. Also, squats don't make you grow all over, muscle tone exists, powerlifting isn't an athletic panacea, high reps make you thinner and overtraining is easy to reach even as an amateur.
    Just like everyone knew 30 years ago, but the lifting police made sure this knowledge was lost.

    • 2 months ago
      Anonymous

      >high reps make you thinner
      Explain

      • 2 months ago
        Anonymous

        What's to explain? Lower reps create mass, higher reps (30+) make you thinner. Simple as.

    • 2 months ago
      Anonymous

      What is muscle tone

  14. 2 months ago
    Anonymous

    It’s so fricking annoying when something done by actual practitioners for a long time gets ‘debunked’ by science, then the ‘akshually’ midwit crowd runs with that and tell all the people who have seen results they are idiots and wrong, only to be rebunked years or decades later.

  15. 2 months ago
    Anonymous

    >IST be like: "I always believed in spot reduction!" when it's actually the source of the "spot reduction doesn't work" meme
    lol incels and their inability to admit when they were wrong.

    • 2 months ago
      Anonymous

      You're a newbie. Spot reduction used to get debated here far more often.

  16. 2 months ago
    Anonymous

    This thread lmao
    Just like I said in the thread last night, as soon as it filters down that spot reduction is in fact real, everyone will smugly claim they always knew it was and you were an idiot if you didn't

    • 2 months ago
      Anonymous

      There's no scenario imaginable prior to this thread where someone DID actually know and was listened to by this board - so what's the point? The smugness is coming from people who knew they were right all along.

      • 2 months ago
        Anonymous

        Cope. Spot reduction was scientific consensus until the 2010s.

        • 2 months ago
          Anonymous

          >Consensus
          Ask me how I know that you're low T

          • 2 months ago
            Anonymous

            Ask me how I know you are, protip: Because you're a zoomer.

            • 2 months ago
              Anonymous

              Pure cope

      • 2 months ago
        Anonymous

        Mate I knew it, because I read a menno henselmans article about it back in like 2018
        I've mentioned it before
        I also know, for example, that capillarization in a limb is a vital factor for hypertrophy, because of better transportation of nutrients to the trained muscle, basically
        Which is why - some - people experience much greater growth in their legs than arms when they start lifting
        And bodybuilders of the near future will incorporate capillarization cycles into their training - using "arm cardio" such as dumbbell heavy hands to enhance arm capillarization, before lifting to take advantage of it
        Remember I said this, and if we're both still on IST over the next 15 years max, it'll become a thing and you'll remember I told you about it today
        >this is actually fairly novel science and still in early stages, I know about it because I unironically read research literature for fun

        • 2 months ago
          Anonymous

          Is capillarization of a limb just "The Pump(tm)"?

          • 2 months ago
            Anonymous

            Now you're thinking dangerously anon
            >broscience proven right yet africkingain

    • 2 months ago
      Anonymous

      Not OP, but I did always know that activation of muscles increases blood flow to a portion of a body and thereby circulating bloodflow promotes more fat utilizing hormones to said fat cells.
      There is a reason why roid trannies and working men alike that don't do cardio have larger bellies opposed to cardio homosexuals.
      Cardio reliably pushes blood to more parts of the body, thereby increasing better fat utilization equally across the body including the core which is worked almost as much as the primary muscles of any given cardio event.
      >tldr
      >walking promotes better full body utilization
      >walkers tend to have better fat distribution than stationary bikers if total volume still == same amount for both

      Can you reliably differentiate between belly fat and anterior pelvic tilt?

      If you can do a sissy split you can reliably rule out that you do not have anterior pelvic tilt.
      So therefore it must be belly fat.
      If you can not do a sissy split, you can not rule out anterior pelvic tilt. So a mixture of both might exist.

      • 2 months ago
        Anonymous

        >If you can do a sissy split you can reliably rule out that you do not have anterior pelvic tilt.
        Wtf is a sissy split? Doing a split while wearing a skirt?

      • 2 months ago
        Anonymous

        What's a sissy split

    • 2 months ago
      Anonymous

      this
      any time i would make a thread that sticky is wrong and spot reduction is right id get told off that im a moron
      whos the moron now

  17. 2 months ago
    Anonymous

    Should I add a spot reduction day then anon? Eg. Monday push Tuesday pull Wednesday abs spot reduction etc

  18. 2 months ago
    Anonymous

    bros I for the life of me cannot get rid of the visceral fat, and im gettin uncomfortably small in the pursuit

    • 2 months ago
      Anonymous

      fasting a basic 18/6 worked for me. I think visceral fat is very linked to cortisol/insulin spikes. Basically when I would do a Ramadan style fast of not eating during the day, I would easily trim 2-3kg from my upper abdomen region where my visceral fat pocket is, every year consistently.

  19. 2 months ago
    Anonymous

    Fat exists in areas where it is easy to exist. Look at people who spend their lives sitting, or have tight waists on their clothes. The fat is not deposited in the areas of pressure. The body is lazy as frick at storing fat.
    I’d wager if we experimented on twins, our one in a compression suit and fed them both 6000cal a day (or some significant excess to drive fat gain) for three months, the one in the compression suit would have significantly less fat mass, as the body couldn’t put the weight on.
    Exercising muscles (especially those in the trunk) creates compression, inhibiting the storage of fat.

    • 2 months ago
      Anonymous

      >Exercising muscles (especially those in the trunk) creates compression, inhibiting the storage of fat.
      likely byproduct by increased local blood flow during exercise. maybe noradrenaline spillover.

  20. 2 months ago
    Anonymous

    Can you reliably differentiate between belly fat and anterior pelvic tilt?

    • 2 months ago
      Anonymous

      Yes. You can have APT while being skinny, like many MMA fighters.

  21. 2 months ago
    Anonymous

    ah sweet a moron thread

  22. 2 months ago
    Anonymous

    this has been know since forever.
    if you want to lose belly fat then you need to strengthen your core and do cardio.

    the secret is blood flow.
    find ways to increase the blood flow in an area and you will lose more fat there. how you achieve this is irrelevant.

  23. 2 months ago
    Anonymous

    2.3.1. Abdominal aerobic endurance exercise

    Training sessions in the AG started with 27min of treadmill running at 70% of HRmax. Subjects proceeded to the abdominal aerobic endurance exercises utilizing the same apparatuses as during the 1RM tests. First, subjects were instructed to undertake 4×4min intervals at 30%–40% of 1RM both directions in the torso rotation machine. The active period on one side was used as resting period for the other. After a 5‐min rest, subjects performed 4×4min intervals at 30%–40% of 1RM in the abdominal crunch machine, interspersed with 3min active breaks at 20% of 1RM. One training session lasted 84min in total. To ensure constant rate of performance and control total energy expenditure, a metronome was used and set to 20 repetitions per minute (40 beatsmin−1) for the torso rotation and 40 per minute (80beatsmin−1) in the abdominal crunch. When subjects were able to complete all abdominal exercise intervals, the load was increased by 2.25kg and 2.25–4.5kg in the torso rotation and abdominal crunch exercise, respectively, to maintain the training intensity.

    So that is 27min treadmill running followed by
    57min of ab training?

    Quite the workout. Is your 3-4 sets of ab exercise enough to get a tone effect? Or is there a dose related relationship?

    • 2 months ago
      Anonymous

      >Quite the workout.
      You know your core is used in nearly every movement known to man right?
      It's designed to be utilized heavily.
      Even the 27 minutes of running is an ab workout.
      Abs do not give out dude, people do a few crunches or ab wheels and think "Ahhh I worked out my abs" nah, abs can go for hours.

      • 2 months ago
        Anonymous

        >The main finding from the current study was that after 10weeks and 40 training sessions, fat mass located in the trunk decreased more (697g, 3%) in the AG than in the CG,

        A difference of 697g which is 3%. They worked out "training sessions were performed four times per week for 10weeks with an exercise physiologist as supervisor. "

        That is 57min of direct ab training 4 times per week, pluss 27min of incline walking.

        Just train your abs for 1 hour, 4 times per week, for a 3% difference in fat % in your trunk.

        If you are doing a cut and training your whole body with something like at least 6 sets per muscle group, you are in a caloric deficit, do you then throw 1 hour of ab training on top of that with another 27min of cardio 4 times per week?

        That would absolutely wreck me.

        >You know your core is used in nearly every movement known to man right?
        >Even the 27 minutes of running is an ab workout.
        Interesting point to make, the control group that also did running did not see the same fat reduction as the ab training group so that rules out the jogging as a stimulus on the abs. Compounds use abs but do they stimulate them enough to get this affect? There should have been another control group in the study that did a "normal lifting program" something with compounds. But i suspect that the stimulus from that would not be enough. 57min of direct targeted ab training is a frick ton more then general full body training. I would say its not the same stimulus.

        • 2 months ago
          Anonymous

          >rules out the jogging as a stimulus on the abs
          Look i'm not a scientist, I have no background in this.
          I was skinnier when I was sprinting and doing ab workouts > when i stopped sprinting.
          I 100% felt my abs during my sprints.
          I don't know what person says they aren't being activated, because I for sure felt the pain of them being activated and used during my cardio sessions.
          If running =/= ab stimulation I would not see it being likely compound movements would be enough to stimulate abs either.

          Now my bullshit opinions aside, lets get into more quantifiable measurements.
          So the study says it is constant activation of some form of direct abs right for 57 minutes?
          I do no feet support situps at about 200 count, followed by 500 crunches (5x100 multiple minutes inbetween each set) and followed by either flutter kicks, circles, or kick outs until failure depending on my mood.
          All of this takes about 20-25 minutes.
          I have extremely strong abs and I feel like I have great cardiovascular strength and for my age (mid thirties) I am much skinnier than my average peer with little to no belly fat.
          Despite the fact that I am getting a little heavier as I age.
          This is completely subjective, but my opinion is that my fat proportions across my body are pretty good. I am not noticeably fatter at any given section.
          If you want more objective information I am sorry I can't give it, but once again I am not a professional here.

        • 2 months ago
          Anonymous

          I'm too lazy to read the entire study right now, but it seems they didn't do calorie matching? So the entire "spot reduction" is probably just down to being in a bigger deficit than the control group.

    • 2 months ago
      Anonymous

      >Or is there a dose related relationship?
      Spot reduction was ALWAYS claimed to happen in very high rep scenarios. See Serge Nubret doing 20 minutes of situps every day, for example.

  24. 2 months ago
    Anonymous

    Just skimming the article but it looks like there are some significant differences between the abdominal exercise group and the control group.

    AG started with a waist circumference of 113cm, down to 107cm by the end of the study. CG started with a waist circumference of 103cm, down to 99cm. The AG group also started the study an average of 10kg heavier than the CG and with a somewhat higher % bodyfat.
    It seems plausible that the intervention group lost more admoinal fat simply because they started the study with more abdominal fat to lose.

    Interesting results and worthy of further research but I wouldn't say that spot reduction is proven just yet.

  25. 2 months ago
    Anonymous

    7% is pretty low without even a confidence interval tbh

  26. 2 months ago
    Anonymous

    This would be huge if true, but there really needs to be more studies replicating this before I buy it.

    • 2 months ago
      Anonymous

      Why do you need to buy it? Just start doing it and reap the benefits. I never understood morons who need some authority to tell them whats real and whats not.

  27. 2 months ago
    Anonymous

    I always knew it was real. You are all idiots and I'm a genius. Also I MOG you all.

  28. 2 months ago
    Anonymous

    The first article cited has a study from the 60s that contradicts their findings. dunno maybe they just didnt push them hard enough in that study tho

    • 2 months ago
      Anonymous

      Spot reduction studies usually use extremely low reps and volume for a reason, bro (they want to show it doesn't exist to confirm their prior hypothesis).

      >Claim: 100s of situps will burn ab fat
      >Study: 2 sets of 5 sit ups didn't burn ab fat

  29. 2 months ago
    Anonymous

    >Abdominal aerobic endurance
    So basically cardio.
    I always thought of this as intuitive, we know that muscles can feed from body fat to fuel them and this is essentially what burning fat really is but in my mind a nuscle would take fat from the nearest fat deposit.
    Also this study basically says to do high reps and high intensity wich obviously will drop fat levels.

  30. 2 months ago
    Anonymous

    >have fat in lower back, side of hips
    >no muscles to crush there

    it's over

    • 2 months ago
      Anonymous

      Spinal erectors and obliques.

    • 2 months ago
      Anonymous
    • 2 months ago
      Anonymous

      Recommend me lower ab; or generally ab-focused cardio. Been gymcelling for years but still have fatty lower abs, cardio is just surfing, never done a dedicated cardio routine.

      Actually this too, what can I do to focus on generally the area ringing around my torso at the level of lower abs/love handles. I've got a bulging upper 4 abs but still disproportionate fat in that area. I think not doing enough cardio or core developing work like running, more surfing, etc. has caused this. I would swim if I had access to a pool.

      • 2 months ago
        Anonymous

        Recommend me lower ab; or generally ab-focused cardio. Been gymcelling for years but still have fatty lower abs, cardio is just surfing, never done a dedicated cardio routine.

        Lower abs are literally the only thing left on my body I still actively hate
        They're so atrocious compared to my upper abs

        sprinting

        Will this really fix it?

    • 2 months ago
      Anonymous

      you'll have to buy a vintage belt fat jiggling machine

  31. 2 months ago
    Anonymous

    What would be an aerobic abdominal exercise?

    • 2 months ago
      Anonymous

      Assloads of situps. Like 100+ reps.

      >haha science BTFO!!!
      >relies on reports by a different group of scientists
      so if science is globohomosexual why did the israelites suddenly allow us to use spot reduction? maybe the israelites wants us to have ripped abs?

      >why did the israelites suddenly allow us to use spot reduction?
      >allow
      So you're an NPC who needs permission from basedence before doing anything?

      In reality, sports science facts change every 10 years or so, the 2010s were all about spot reduction not working, and that changed now that we have the 2020s.
      If you find something interesting, try it and see if it works for you. Who cares about studies?

  32. 2 months ago
    Anonymous

    >haha science BTFO!!!
    >relies on reports by a different group of scientists
    so if science is globohomosexual why did the israelites suddenly allow us to use spot reduction? maybe the israelites wants us to have ripped abs?

    • 2 months ago
      Anonymous

      >why did the israelites suddenly allow us to use spot reduction?
      Do they, though? Even ITT, you got several people already trying to deny the results.

      • 2 months ago
        Anonymous

        Ok schlomo, I'm going to believe everything the ~~*scientists*~~ in the OP say lmao
        Get the frick out my board you semitic gains goblin

        • 2 months ago
          Anonymous

          qed

  33. 2 months ago
    Anonymous

    It seems to but its a small effect. I've been cycling most of my life (34 y/o) and I carry my fat on my thighs

  34. 2 months ago
    Anonymous

    I can't believe they included this slide as evidence!

  35. 2 months ago
    Anonymous

    Then why am i the fattest where i am the strongest?

    • 2 months ago
      Anonymous

      Because you're not very strong in general.

  36. 2 months ago
    Anonymous

    Spot training has been proven to exist its just so small you would never see any real results.

    We're talking grams worth of difference in terms of where the body utilized fat areas.

    So it's basically considered pointless which is why everyone concludes it isnt possible.

    It is, it just isn't worth any effort.

  37. 2 months ago
    Anonymous

    High rep athletes are always leaner. They usually don't win on size but fat americans don't understand that lean and big is an oxymoron.

  38. 2 months ago
    Anonymous

    Only 16 participants lmao. And they were all old and unfit.

  39. 2 months ago
    Anonymous

    Yet another Brosciencechad W

  40. 2 months ago
    Anonymous

    bump. I guess cardio that is free of rigid machines like treadmills, elipticals, or stationary bikes is the way to go? I.e., actual biking, running, etc.

  41. 2 months ago
    Anonymous

    Stop quoting articles I know you can’t understand because you haven’t taken an intro anatomy class let alone an actual human biology class, you are either misinterpreting or trolling you dunce

    • 2 months ago
      Anonymous

      >provides no counterargument
      *hides post*

  42. 2 months ago
    Anonymous

    Oh Lord if this is true. That would explain why my legs were getting so lean but the rest of my body was still soft. I’m sure fat still mainly comes off in an even manner but if this is really true, I’m gonna be doing core exercises so much more now.

  43. 2 months ago
    Anonymous

    I posted in thread a few days back but I did notice that when I took yohimbine hcl and did a bunch of chest exercises my breasts went away in a month.

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