Spot Reduction: Fat Loss For Specific Areas | Fact or Fiction?

[@MinusTheGym]

We lose fat uniformly from the body when we're in a caloric deficit. Since some parts of our bodies have more fat than others, it appears as if the fat is coming off in the reverse order it was put on. This means for men the fat will come off the lower abdomen last, and for women it will be lost from the hips last. Those are the areas where we gain fat first, so it's most accumulated there. I hope this information was helpful for you. Let me know if you want to see more myth busting videos!

[@pokestav9300]

this makes sense, i see alot of videos on youtube that say "5 minute burn belly fat workout", but you dont do that. you actually explain facts and truth instead of just lying for views, i appreciate that!

[@brucewayne7321]

Yes please..more vids like this. Thanks bro!

[@lostboi3974]

I finally started putting in the time with cronometer. I've been interested in it since your no oil video. It's a very useful program because it shows you what your very deficient and overly abundant in. Thanks dude.

[@jace743]

I've always wondered about this, so thank you for explaining! I would love to see other myths debunked, as I'm sure there are ones that I don't even realize are myths.

[@joemerino8218]

Ah the truth! So refreshing. I cringe every time I see videos and commercial claiming spot reductions. Good stuff Ryan, keep it up.

[@WhyAreWeAwake]

Thanks. This is very helpful.

[@ak_icedviking5778]

I do have a gym membership but due to Covid-19 its shut down until the disease passes... your channel provides me stuff to do until I can go back lol

[@empiricistsacademy7181]

Can you do a video on your transition from regular gym training to calisthenics training? Why did you make the transition and what impacts it had on your muscle growth, mobility, and flexibility?

[@MinusTheGym]

Empiricists Academy thanks for the idea :) I'm planning a 2-year transformation video in March because that'll mark 2 years since I started this channel. I'll include that information in the video.

[@pratyushraj2441]

Yes.... Now I can convince people in my household that spot reduction doesn't work. But more importantly, I am just here to say Happy New Year to you haha.... Have a blast!!!

[@restmydudes8778]

Yes definitely more videos like this

[@nadirtariq89]

Love your content. Big fan.

[@wingnutkev]

Thanks for the great content, keep up the good work. QQ, If the goal is to build muscle everything says to take in a caloric surplus, how does this impact fat loss. If a male for example was building muscle but still wanted to trim the waistline, would the recommendation be to work in a deficit until trimmed out or continue to build mass and the waistline will work itself out at some point? Love the WFPB diet and all the calisthenics, Happy New Year

[@MinusTheGym]

Kevin Newman Thanks! It's hard to answer this without working with you 1:1 and knowing what your current lean body mass and other measurements are, but I'll try to help by providing a general answer. Having more muscle mass will help you burn fat easier, so it's not a bad thing to eat in a caloric surplus for a while to gain mass and then cut fat later. However - if your current goal is to lose fat and trim your waistline, that simply will not happen if you're consuming a caloric surplus consistently. It's one or the other. Either your body is in a deficit and resorting to fat as stored energy, or you're consuming a surplus and gaining mass (muscle or fat). There is a small gray area here. You can strengthen and tone your muscle while losing fat in a caloric deficit. If you train hard while you cut, you will definitely see muscular development. The catch is that you won't *grow* physically larger. You can shape your body as the fat melts off, but not grow it. I hope that makes sense. Referring to what I said above about working 1:1, the ideal scenario would be to see how much lean body mass you currently have. If it's anything decent, my recommendation would be to cut now but keep training hard and building strength. Once you get the waistline to where you want it, follow that up with a lean bulk. Just my $.02.

[@wingnutkev]

@@MinusTheGym I really appreciate the reply, it does make sense and i get it all depends on the goals. Thanks again, I've recently watched a couple of your intermittent fasting videos and have begun that so I should be operating in a deficit for a little while hoping for some definition and thinning around the waistline. Keep up the good work.

[@artwebb6939]

This one seems to get debunked by one or another Fitness expert at least once a month Sadly, you also have Fitness shills out there using the myth of spot reduction to sell their programs, their shakes, and their supplements If I still had access to my ex-wife's Photobucket account, I could provide a series of pictures of myself going from 250 lbs down to 170 they would absolutely back everything you're saying here When I break this one for people I like to describe it as taking it down a layer at a time, the way it was built If you think of the place where you put on fat first as the first layer, and each concurrent layer covering that layer as it spreads, that seems to help some people get the idea

[@boieriuirina3641]

Yes, make a series

[@wilsonfineart]

if you want to keep the music, do it at a lower volume please!

[@empiricistsacademy7181]

Agreed with this. I like the background music, but lower the volume a bit.

[@MinusTheGym]

Duly noted! Thanks, guys.

[@roblodge3818]

Great video, as ever. one question though, tracking calories in with food is fine with an App, whats the best way to track calories burned though? Cheers

[@peterbergvall7752]

Wishing you a happy, healthy New Year. 🤸‍♂️ See You in 2020!

[@thedon9670]

Happy New Year Ryan :)

[@georgekontodimos9481]

Happy New Year!

[@subscribe8697]

Hi minus the gym is it possible to get quite big /muscular with just bodyweight exercise or a multigym not just 'fit and healthy' as I want to be big but don't have access to a gym membership

[@subscribe8697]

@@0xDEAD-C0DE OK that's great thanks so for example now I do plenty of push ups and I was thinking about getting a weighted vest to help increase muscle gain is that what you mean

[@MinusTheGym]

Sub Scribe I'm basically echoing what Augusto said. The two main ingredients for gaining mass are progressive overload + caloric surplus. A weight vest is a must (in my opinion) if you want to gain mass with calisthenics exercises. For the calorie surplus, I recommend eating around 250 - 500 calories over maintenance calories each day. Keeping the surplus smaller will help minimize fat gains. Also, make sure you get adequate protein, around 25-30% of total calories.

[@thedon9670]

Do a video on other misconceptions in the fitness world :)

[@gene6839]

Happy New Year

[@kaiyojimbo8814]

I think maybe when we make these statements we mean 'substantial' fat loss doesn't happen from specific areas? As I understand current info is that when AMPK is activated within certain muscles (from a contraction) lipolysis is stimulated with the adipose tissue that is within the muscle cells for use as energy within the oxidative process. Not a huge spot reduction, probably microscopic, but I think it could qualify. Love your videos, but I can get a bit fixated on the minor details. EDIT:spelling

[@AminataYKanu]

In total, you'll lose all your fat in the reverse order to the way you put it on. But actually you lose fat all over your body every time your body needs to recruit stored fat for energy. The body will use the fat stored in the liver and then the fat around the organs first of course but once those fat reserves run out, fat will be recruited from the most accessible to the least i.e the last place you stored it to the first.

[@phantomofoaktown]

First place I lose fat in is always the face and neck

[@sakshisharma9774]

This guys looks like my College senior crush 🥰

[@sianwesleywelsford7392]

What about if you get fat evenly over your body. Then does the fat leave evenly...

[@jesss.5484]

I have stubborn lower belly fat. I'm already skinny everywhere else. Is there a way to build muscle while losing fat so I don't look like a stick? My glutes are perky and round but I want to grow them more and also hrow my thighs and legs more but I cannot seem to do this without gaining fat on my belly 😑 very annoying.

[@pipirisnaki]

Hey Ryan, i have a question about this app and others. When you track your routine, let's say 40 minutes of Calisthenics, wich almost 30 of them is resting time and the other 10 are the effective training... You need to add those 10 min to the app? I'm a bit confused bcs the app shows for example, that those 10 min burn a tiny amount of calories, and at the same time, with those 10 effective minutes of training you feel like your heart is going to blow and you can't keep on your training bcs with those 40 min of training you get so tired, so it seems like calories burned doesn't correlate very well with calisthenics training. Have a happy new year!

[@toddmichael8668]

Hi MTG, I'm a male in my 50's; out of shape and suffering from lower back pain as well as bilateral knee pain; is there a low impact, basic video from your collection that you could recommend? Thanks!

[@Jatavias]

Thanks

[@neversate]

Hi Ryan upload a detailed video about cheat meals

[@ahmedbenhariz8694]

Hi Ryan, I'm currently going on a bulk but have put fat on my abdomen, is there any way to.bulk whilst getting abs?

[@MinusTheGym]

Ahmed Benhariz unfortunately, no. You can't lose fat and reveal the abs while simultaneously eating in a surplus. It's either one or the other. The guys who are always shredded got lean first and then do "lean bulks" to slowly build muscle while minimizing the fat gain.

[@andreia5113]

who else just wants a flat stomach

[@Fraxinullus]

Thanks, I started to doubt that myth, but I neded a confirmation. I hoped ,l was wrong...

[@anwarbraham9549]

what drove me mad about cronometer it's that it contains only foods of the american/European culture , what about us , hte north african culture xD ? we have lots of healthy traditional foods based on wheat and olive oil

[@gsp_admirador]

Cool

[@naveenkr5992]

Hey Ryan can I get a personalized workout routine?

[@Taterzz]

welp, there goes your gymshark membership. how dare you provide useful information.

[@Mesto777]

Sure. Make more myth videos. More people need to know this stuff.

[@tanaysingh6330]

I am slim 🤭