Abdominal aerobic endurance exercise reveals spot reduction exists: A randomized controlled trial.
Level 2 - randomized trial
Individual randomized controlled trial
PubMed 38010201 · doi:10.14814/phy2.15853
What was done
Sixteen overweight adult males (age 43 ± 9 years, BMI 29.8 ± 3.3 kg/m²) were randomized to 10 weeks (4 days/week) of either: (1) abdominal endurance exercise (AG; 27 min treadmill running at 70% HR max plus 4 × 4 min torso rotation and abdominal crunches at 30%–40% 1RM) or (2) control group (CG; 45 min treadmill running alone at 70% HR max). Total energy expenditure was matched using pulmonary oxygen uptake. Body composition was assessed by DEXA, and strength was measured via 1RM.
What was found
Trunk fat mass decreased significantly more in AG (1170 ± 1093 g, 7%, p < 0.05) than in CG (no change reported), reflecting a 697 g (3%, p < 0.05) net difference between groups. Total fat mass decreased similarly in both groups (AG: 1705 ± 1179 g, 6%, p < 0.01; CG: 1134 ± 731 g, 5%, p < 0.01), as did body weight (AG: 1.2 ± 1.2 kg, 1%, p < 0.05; CG: 2.3 ± 0.9 kg, 3%, p < 0.01). Torso rotation 1RM increased more in AG (32 ± 16 kg, 39%, p < 0.01 vs no change in CG), and abdominal crunch 1RM increased more in AG (35 ± 16 kg, 36%, p < 0.01 vs 13 ± 12 kg, 17%, p < 0.05 in CG).
Why it matters
This trial challenges the conventional consensus that localized fat loss is impossible, suggesting that combining local muscular endurance training with aerobic exercise may enhance regional fat utilization.
Limits
The sample size is extremely small (n = 16 total, ~8 per group) with large standard deviations around trunk fat reduction. The population was limited exclusively to middle-aged overweight males, and the abstract does not report dietary monitoring, blinding, or post-intervention follow-up.
Cited by
- partial It is impossible to spot reduce fat in a targeted area of the body like belly fat.