Targeting Belly Fat Is. Possible! (NEW Study)
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Date: 2026-07-10
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Comments and reviews: 20
erikkdraven
I think maybe that another thing is that male female plays a part is I remember correctly women have more body fat in general then men. but I may be wrong.
the human body is an amazing machine a person can run a marathon in hot weather adn the calories burnn are maybe a medium to large banana, a simple big mac at Mcdonalds is liek 300 cals then you add in salty greesy friesn and then most people supersize it al lwit ha large pop or what people i nteh us cal lSOda you are lookig nart so many Badcalories probably mroe hen msot people need. and Pizza which is mostly bread thast liek huge calories myslf I loved my pizza but I dont eat it allot any more I swapped otu using tortia rol what in a n air fri=yer wit htomaotes a few differnet pepers adn one thin slize cheddar I know cheese bad but thats betetr thne me every week orditing a smal or med mush pep pizze and eatign it aalone i naa day maybe two lol also I have caught myself bordon eating as sso as I started t owrok security which at first I was fine beacue I did alklot of foot patrols but then I was sittign around in m ycar ot=r in the ch=sahck and tha tstuopid candy machien cakllkign m yname caught me ocne I started giving in I went fro mem who never drank pops sinceh t 1970s or eaten any candy only occational potatoe chips to eatign candy crap and poptatoe chips at least oincew a day so my runners body tha tweigfhed around 220 6'23 al; rge frame allot of muscle in leg wel developed allto of fast i nbeley bechecjk and waite. beacvue also I went fro mrunnmig n10km eveyr day t owalign around 10, 00 sptepon and chigong pushups decline and pullu ps undet the table only single sets, now I may walk 5-8k steps perday and chi gong whic hwork allot of letg muscles and off my couuch pushups mayeb 20 reps one set tadn undert the table pull ups, I dont dio gysm never liekd them the only things gyms used to be good for in my bay 1970s-80s was pickign up women
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I think maybe that another thing is that male female plays a part is I remember correctly women have more body fat in general then men. but I may be wrong.
the human body is an amazing machine a person can run a marathon in hot weather adn the calories burnn are maybe a medium to large banana, a simple big mac at Mcdonalds is liek 300 cals then you add in salty greesy friesn and then most people supersize it al lwit ha large pop or what people i nteh us cal lSOda you are lookig nart so many Badcalories probably mroe hen msot people need. and Pizza which is mostly bread thast liek huge calories myslf I loved my pizza but I dont eat it allot any more I swapped otu using tortia rol what in a n air fri=yer wit htomaotes a few differnet pepers adn one thin slize cheddar I know cheese bad but thats betetr thne me every week orditing a smal or med mush pep pizze and eatign it aalone i naa day maybe two lol also I have caught myself bordon eating as sso as I started t owrok security which at first I was fine beacue I did alklot of foot patrols but then I was sittign around in m ycar ot=r in the ch=sahck and tha tstuopid candy machien cakllkign m yname caught me ocne I started giving in I went fro mem who never drank pops sinceh t 1970s or eaten any candy only occational potatoe chips to eatign candy crap and poptatoe chips at least oincew a day so my runners body tha tweigfhed around 220 6'23 al; rge frame allot of muscle in leg wel developed allto of fast i nbeley bechecjk and waite. beacvue also I went fro mrunnmig n10km eveyr day t owalign around 10, 00 sptepon and chigong pushups decline and pullu ps undet the table only single sets, now I may walk 5-8k steps perday and chi gong whic hwork allot of letg muscles and off my couuch pushups mayeb 20 reps one set tadn undert the table pull ups, I dont dio gysm never liekd them the only things gyms used to be good for in my bay 1970s-80s was pickign up women
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niagra127
Can you do this again, but instead of following the more standard set x rep focused lifting approach for the ab exercises, instead focus on time and energy expenditure Something that stuck out to me reading the study vs this video is that they measured V02max and energy expenditure of the treadmill portion and then tuned the abdominal exercises to meet around 40% of that same expenditure. That's why they're doing reps to a metronome across 4 minute intervals. Their breaks were also active, so no real rest between sets.
Fat loss is a measure of oxygen intake and energy expenditure so if you don't control that effort you can't really make comparisons and you may have fallen into the same trap every other study has that says you can't spot burn. I'm not stating for or against, just showing how easy it is to miss what may be an important reason this is so difficult.
Read section 2. 3. 1 again. These blokes were doing roughly 50 minutes of core work to get to ALMOST the same energy expenditure of a 27 minute resting/zone 1 run. Of course you weren't going to replicate that with a standard reps and sets approach. That's a maddening amount of low intensity core work.
Given the above information and how much we use our limbs when just moving around, you could hypothesize that moving by default is spot burning limbs and that the intensity required to spot burn the core is something we just don't do.
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Can you do this again, but instead of following the more standard set x rep focused lifting approach for the ab exercises, instead focus on time and energy expenditure Something that stuck out to me reading the study vs this video is that they measured V02max and energy expenditure of the treadmill portion and then tuned the abdominal exercises to meet around 40% of that same expenditure. That's why they're doing reps to a metronome across 4 minute intervals. Their breaks were also active, so no real rest between sets.
Fat loss is a measure of oxygen intake and energy expenditure so if you don't control that effort you can't really make comparisons and you may have fallen into the same trap every other study has that says you can't spot burn. I'm not stating for or against, just showing how easy it is to miss what may be an important reason this is so difficult.
Read section 2. 3. 1 again. These blokes were doing roughly 50 minutes of core work to get to ALMOST the same energy expenditure of a 27 minute resting/zone 1 run. Of course you weren't going to replicate that with a standard reps and sets approach. That's a maddening amount of low intensity core work.
Given the above information and how much we use our limbs when just moving around, you could hypothesize that moving by default is spot burning limbs and that the intensity required to spot burn the core is something we just don't do.
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danielsteeley1213
You know, I've watched a handful of this guys videos. His info about how these functions work in the body are VERY under explained, like what happens with fat leaving the cell and just returning. What That's nowhere NEAR true or how that works AT ALL. He explains a lot of different functions of the body in a lot of his videos very similarly to this. He's never correct. He takes some very basic info that is true, then completely screws up how the function works. So much so that I'm sure he screw people up on how to actually make gains. His videos of different movements for muscle growth are pretty good if you're just using them purely for the movement techniques. Please, DO NOT take any of his diet advice as fact though. He has a good editor and produces some entertaining videos with decent guests every now and then though.
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You know, I've watched a handful of this guys videos. His info about how these functions work in the body are VERY under explained, like what happens with fat leaving the cell and just returning. What That's nowhere NEAR true or how that works AT ALL. He explains a lot of different functions of the body in a lot of his videos very similarly to this. He's never correct. He takes some very basic info that is true, then completely screws up how the function works. So much so that I'm sure he screw people up on how to actually make gains. His videos of different movements for muscle growth are pretty good if you're just using them purely for the movement techniques. Please, DO NOT take any of his diet advice as fact though. He has a good editor and produces some entertaining videos with decent guests every now and then though.
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bernier2356
They say the body is perfect, but I disagree. It so very easily puts the fat into the belly area for men, but man do you have to work 10 times harder to get that out. Yeah, yeah, I know it's the survival protection mechanism blah, blah, blah, but let's be honest, if it were truly perfect it would at least bend to targeted fat loss. THAT would align more with a perfect body, one that knows that if I am doing crunches or sit-ups, I want to lose the fat from my belly. These guys worked for 12 days religiously going to the gym and neither lost any measurable amount of belly fat. Now if they eat one jelly doughnut, it will go straight to their gut. How is that fair How is that perfect arrrrgggghhhhhhhh Venting here, so bear with me.
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They say the body is perfect, but I disagree. It so very easily puts the fat into the belly area for men, but man do you have to work 10 times harder to get that out. Yeah, yeah, I know it's the survival protection mechanism blah, blah, blah, but let's be honest, if it were truly perfect it would at least bend to targeted fat loss. THAT would align more with a perfect body, one that knows that if I am doing crunches or sit-ups, I want to lose the fat from my belly. These guys worked for 12 days religiously going to the gym and neither lost any measurable amount of belly fat. Now if they eat one jelly doughnut, it will go straight to their gut. How is that fair How is that perfect arrrrgggghhhhhhhh Venting here, so bear with me.
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BM-me1vx
I would have loved to do this study.
I have been in and out of the gym for years and finally decided to go back because my belly kept growing.
I hate cardio and ate a loaded carb diet with eating out but I have changed that.
I barely eat out now and cook all of my meals which consist of a protein and greens. I drink a lot of water, no soda, however I do drink sparkling water which adds to the bloating.
I do weight training 3x a week targeting the whole body then walking and/stretching in between days. It’s a challenge since I work a physically demanding job and on my feet all day.
Awesome study!
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I would have loved to do this study.
I have been in and out of the gym for years and finally decided to go back because my belly kept growing.
I hate cardio and ate a loaded carb diet with eating out but I have changed that.
I barely eat out now and cook all of my meals which consist of a protein and greens. I drink a lot of water, no soda, however I do drink sparkling water which adds to the bloating.
I do weight training 3x a week targeting the whole body then walking and/stretching in between days. It’s a challenge since I work a physically demanding job and on my feet all day.
Awesome study!
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Primitivemycology
30 days is not long enough to see any real results. 30 days is more of a Sprint look at me I look better but I can't sustain it type thing. Real results come from sustainability and consistency over long periods of time. I've done this my entire life and I can very easily take 3 months off of any activity whatsoever and still look good first and then hyper respond as soon as I start exercising again. And that's for no more reason than I've done this my whole life. Also doing this my whole life I can do 1/3 of the amount of exercise and work as anybody around me and still show more results
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30 days is not long enough to see any real results. 30 days is more of a Sprint look at me I look better but I can't sustain it type thing. Real results come from sustainability and consistency over long periods of time. I've done this my entire life and I can very easily take 3 months off of any activity whatsoever and still look good first and then hyper respond as soon as I start exercising again. And that's for no more reason than I've done this my whole life. Also doing this my whole life I can do 1/3 of the amount of exercise and work as anybody around me and still show more results
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miceal3072
I am making this comment before watching this video in its entirety. I will make another comment after I have watched the video completely. I have zero certified training experience or specialized training experience. However I have been training since the age of 13 seriously on and off. It is my opinion before watching this video and its entirety that targeting certain areas to remove fat is not possible. I will listen to this video and its entirety most likely more than one time and then place a comment when I am done to see if my opinion has changed.
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I am making this comment before watching this video in its entirety. I will make another comment after I have watched the video completely. I have zero certified training experience or specialized training experience. However I have been training since the age of 13 seriously on and off. It is my opinion before watching this video and its entirety that targeting certain areas to remove fat is not possible. I will listen to this video and its entirety most likely more than one time and then place a comment when I am done to see if my opinion has changed.
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Lucy_Florencia
My fitness journey so far has been me doing ab workouts at home and making them increasingly difficult over the past year. By month 3 I saw the beginningd of a sixpack (I started with low bodyfat already, now it has just been maintenance and getting it more defined.
The fat I lost was largely situated near my abdomen. However, the moment I kept going I began to see it in my face too which is not what I wanted. So it’s a delicate balance between keeping my tummy fat at a minimum without making my face look like a ghost’s.
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My fitness journey so far has been me doing ab workouts at home and making them increasingly difficult over the past year. By month 3 I saw the beginningd of a sixpack (I started with low bodyfat already, now it has just been maintenance and getting it more defined.
The fat I lost was largely situated near my abdomen. However, the moment I kept going I began to see it in my face too which is not what I wanted. So it’s a delicate balance between keeping my tummy fat at a minimum without making my face look like a ghost’s.
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logic2818
It's only logical that spot reduction of fat is impossible given the context of biological survival. If our ancient ancestors lost all their body fat in one particular area, and not uniformly, then it would lead to your body could depleting fat in one region while leaving large reserves elsewhere. Energy management would become less efficient because local muscle activity would dictate where fuel came from.
Fat distribution patterns that evolved for survival, reproduction, insulation, and hormone regulation would be disrupted.
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It's only logical that spot reduction of fat is impossible given the context of biological survival. If our ancient ancestors lost all their body fat in one particular area, and not uniformly, then it would lead to your body could depleting fat in one region while leaving large reserves elsewhere. Energy management would become less efficient because local muscle activity would dictate where fuel came from.
Fat distribution patterns that evolved for survival, reproduction, insulation, and hormone regulation would be disrupted.
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mattp422
Summary: No significant abdominal spot fat loss but significant abdominal fat loss with decreased caloric intake. In other words, what everybody’s known for over 50 years. That was such a waste of 24 minutes I’ll never get back. Whenever I see a new Jeremy video has dropped, I tell myself: Don’t watch; it’s misleading clickbait and a waste of time. Then, in cases where I get fooled into watching one, it confirms my prediction. This was the last one. I’m gone.
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Summary: No significant abdominal spot fat loss but significant abdominal fat loss with decreased caloric intake. In other words, what everybody’s known for over 50 years. That was such a waste of 24 minutes I’ll never get back. Whenever I see a new Jeremy video has dropped, I tell myself: Don’t watch; it’s misleading clickbait and a waste of time. Then, in cases where I get fooled into watching one, it confirms my prediction. This was the last one. I’m gone.
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Muscl3z
yeah im doing body recomp. yohimbe /green tea caffeine / beta alanine / l carnatine fasted morning runs, and fasted swims, core exersizes 3x week with a macro diet based on what you need specifically for your body recomp. im on glp1 and going into mainteence soon and am succesfully losing belly fat as well as preserved my muscle and increasing gains. ive also added deer antler from superfeast - while not much study, its not profitable to study, that is why.
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yeah im doing body recomp. yohimbe /green tea caffeine / beta alanine / l carnatine fasted morning runs, and fasted swims, core exersizes 3x week with a macro diet based on what you need specifically for your body recomp. im on glp1 and going into mainteence soon and am succesfully losing belly fat as well as preserved my muscle and increasing gains. ive also added deer antler from superfeast - while not much study, its not profitable to study, that is why.
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TileBitan
i think that men store way more fat around the belly because it acts as cushion for internal organs that are not shielded by the ribs. Fat guys with more fat in their belly probably could take a harder beating than ones with a more homogeneous storage of fat. This is great short term, but bad long term due to metabolic effects and disease, however evolution cares about the years before reproduction much more. You are effectively trying to get around this
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i think that men store way more fat around the belly because it acts as cushion for internal organs that are not shielded by the ribs. Fat guys with more fat in their belly probably could take a harder beating than ones with a more homogeneous storage of fat. This is great short term, but bad long term due to metabolic effects and disease, however evolution cares about the years before reproduction much more. You are effectively trying to get around this
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themouseatyourgym
personal anecdote but when i was younger i had a friend and her mom had insane abs. it turned out that every morning and evening she did like 100 crunches, no matter what. the rest of her body looked normal, but her abs were INSANE. she had been doing this for years as well and it showed. so also when people say crunches don't work i always just wave it away, cause it clearly does. this woman looked like superwoman to me lol.
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personal anecdote but when i was younger i had a friend and her mom had insane abs. it turned out that every morning and evening she did like 100 crunches, no matter what. the rest of her body looked normal, but her abs were INSANE. she had been doing this for years as well and it showed. so also when people say crunches don't work i always just wave it away, cause it clearly does. this woman looked like superwoman to me lol.
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tomtomibk
i wonder how the calculations were done since a grow of 20 percent and a loss of 20 percent is not the same absolute distance, when not on a percentage scale. especially for statistics in bigger studies this would be important since simple arithmetic mean won't cut it when using percentages as input. But in the video at least he really got back to where he got to since 1 x 1. 2 x 0. 84 is approx 1. 008, so veeery close to 1. : )
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i wonder how the calculations were done since a grow of 20 percent and a loss of 20 percent is not the same absolute distance, when not on a percentage scale. especially for statistics in bigger studies this would be important since simple arithmetic mean won't cut it when using percentages as input. But in the video at least he really got back to where he got to since 1 x 1. 2 x 0. 84 is approx 1. 008, so veeery close to 1. : )
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julmuriouz
I was really was impressed with Phase 2 results. People always tend say cardio is the best way to lose fat, which I can see isn't true based on this video. Cardio while dieting might be the best tool lose weight, while strength training and protein-focused nutrition is the best way to lose belly fat. That explains why my weight has increased a bit when I started the gym, because muscles weight more than fat.
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I was really was impressed with Phase 2 results. People always tend say cardio is the best way to lose fat, which I can see isn't true based on this video. Cardio while dieting might be the best tool lose weight, while strength training and protein-focused nutrition is the best way to lose belly fat. That explains why my weight has increased a bit when I started the gym, because muscles weight more than fat.
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johndocherty7173
Jeremy hi from Australia. Well I have been doing cardio on treadmill on and incline for 30min. 5-6 km per hour and at4- 6-8 % incline 30 min. But I think my kcal protein a problem I don’t understand food. I rake protein powder and creatine which is outstanding. Like Dennis. My biceps shoulders and trapezius are more distinct in 8 weeks.
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Jeremy hi from Australia. Well I have been doing cardio on treadmill on and incline for 30min. 5-6 km per hour and at4- 6-8 % incline 30 min. But I think my kcal protein a problem I don’t understand food. I rake protein powder and creatine which is outstanding. Like Dennis. My biceps shoulders and trapezius are more distinct in 8 weeks.
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Nopi9
I feel like you should ahve done a third that shows what doing the ab routine alongside deficit does. This is exactly the problem o ahd with the study why did no one at any point control for calories. If there’s no deficit they will be now right loss so not losing anything in has prove a nothing about wether spot reduction is possible or not
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I feel like you should ahve done a third that shows what doing the ab routine alongside deficit does. This is exactly the problem o ahd with the study why did no one at any point control for calories. If there’s no deficit they will be now right loss so not losing anything in has prove a nothing about wether spot reduction is possible or not
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jeremy_ethier
You should have used same calorie deficit for both the phase to figure out if spot reduction was a thing.
How can a person eat anything and expect fat loss without being calorie deficit for phase 1 You didn't compare apples to apples. Seems like you're trying to bring down the study of spot reduction with illogical experiments!
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You should have used same calorie deficit for both the phase to figure out if spot reduction was a thing.
How can a person eat anything and expect fat loss without being calorie deficit for phase 1 You didn't compare apples to apples. Seems like you're trying to bring down the study of spot reduction with illogical experiments!
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Sariosonfire
I think the spot reduction is similar to how when you drop a stone in a bucket of water the water displaces making the bucket look fuller.
Your muscles are bulking so the fat during spot reduction is actually just being spread thinner to cover the surface area (same amount of body fat% lost but more muscle visible due to growth
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I think the spot reduction is similar to how when you drop a stone in a bucket of water the water displaces making the bucket look fuller.
Your muscles are bulking so the fat during spot reduction is actually just being spread thinner to cover the surface area (same amount of body fat% lost but more muscle visible due to growth
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vdjKryptosRock
Damn, I hate when belly fat in the title, then they show that they’re just targeting the skin over the belly
If your problem is skin fat, just put more muscles behind it. I have a belly, but I can see abs through the skin.
Belly fat, the visceral kind, has always been my 1 issue that I can’t get rid of.
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Damn, I hate when belly fat in the title, then they show that they’re just targeting the skin over the belly
If your problem is skin fat, just put more muscles behind it. I have a belly, but I can see abs through the skin.
Belly fat, the visceral kind, has always been my 1 issue that I can’t get rid of.
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