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Targeted Fat Loss—A Myth?

26 October 2023

8 Min

Bauch-weg-Gürtel, Fett-weg-Salben, Bauch-Beine-Po-Kurse: Lässt sich Körperfett gezielt an einer Stelle abbauen? Ein Blick auf Physiologie und Studienlage.

Dear BLOG readers, Dear PEAK customers,

Fettverbrennung It sounds simply too good to be true, and yet people keep trying to sell it to us—the idea of “targeted fat loss,” that is, the ability to burn more body fat in specific areas, precisely where each individual needs it most.

The fitness industry generates a great deal of money through “abs, legs, and butt” classes, topical creams, belly-slimming belts, and ultrasound treatments. The question that arises for the user, consumer, end customer—or whatever you want to call them—is what is ultimately worth their money and what kind of improvement they can actually expect in terms of targeted fat loss. Is targeted fat loss a myth or not?

…let’s find out in the latest PEAK Blog.

What is body fat?

To answer the question of targeted fat burning correctly and clearly, we need to go back to the basics—to the source of all the trouble: the fat cell.

Fettzelle

A basic distinction is made between white and brown fat cells. Brown fat cells primarily serve to generate heat. They occur only in specific areas of the body—and even then, only in small quantities. When people talk about fat cells or fat tissue, they’re usually referring to white fat tissue. It can occur individually or in groups virtually anywhere in the body. As visible fat tissue, it normally tends to accumulate in greater quantities in certain areas of the body.

Interesting

While 1 g of dietary fat provides 9.3 kcal, we store about 7 kcal in 1 g of adipose tissue

White adipose tissue primarily fulfills three functions:

Storage function
Insulation
Mechanical protection and structural fat

Adipose tissue is a complex of multiple fat cells (adipocytes) held together by connective tissue. The fat cell itself has only a small nucleus and is otherwise completely filled with a lipid droplet. The stored form of fat is called a triglyceride. It is a compound consisting of fatty acids and glycerol.

Conclusion

Scientists still assume that we break down fat from adipocytes relatively quickly, but that the breakdown of fat cells or adipose tissue is significantly more difficult

Differences in Body Fat Distribution

Körperfettabbau

When comparing men and women in terms of fat distribution, it becomes clear that body fat accumulates in different areas for each gender. In men, excess fat tends to accumulate around the abdomen or within the abdominal cavity. This is referred to as “android” (visceral) body fat distribution, also known as the “apple” type. In women, “femoral” (gynoid) body fat distribution predominates, also known as the “pear” type. Here, fat accumulates primarily in the thighs, hips, and buttocks. From a health perspective, men are at a disadvantage because the so-called android body fat distribution—due to the increased metabolic activity of visceral fat deposits—poses a greater risk for cardiovascular and metabolic diseases compared to the increased accumulation of subcutaneous fat tissue in women. When it comes to burning fat, however, women—especially in their problem areas—sometimes find it very difficult to lose body fat for precisely this reason, since their metabolism is simply slower in those areas.

Conclusion

Men and women differ in terms of body fat distribution and the composition of fatty acids

How does the body break down fat?

As we’ve already learned, we must assume that men and women have different circumstances when it comes to body fat. It’s clear that the breakdown of body fat always follows a specific pattern. A key factor in this process is the metabolic activity of the respective types of fat cells; here, too, we already know that visceral (abdominal) fat deposits are more active than subcutaneous fat deposits, which are located under the skin. Research also shows that visceral fat tissue reacts more sensitively to changes in activity and diet than subcutaneous fat.

Another factor, of course, is the function that certain fat deposits serve in the body. Insulation and mechanical protection need to be maintained more in the body’s core than in the periphery, which is why, according to this rule, we generally lose fat first from the extremities (arms and legs in men) or from the chest (women). For women and their natural role in bearing children, the fat surrounding the uterus is of immense importance. All these factors combined result in a gender-specific order that determines the sequence of fat loss. We have only very limited influence over this process.

For men, this means that body fat is most stubborn in the back area as well as on the sides and back of the waist, while women struggle until the very end to get rid of their fat deposits on the hips, thighs, and buttocks. Hormonal factors are also sometimes responsible for this.

Conclusion

The body follows a specific order for fat loss, which we can influence only with great difficulty and to a limited extent

What Science Says

Science also offers sobering findings on the topic of targeted fat loss

Study 1

In a recent study from 2013, Chinese and Spanish researchers examined a group of 7 young men and 4 young women with no prior training experience, with an average age of 23, as part of a strength training program that required them to perform one set on the leg press 3 times per week with 9,600–12,000 repetitions (the number is correct here). The study lasted 12 weeks and was monitored using DEXA scans.

The results showed no significant changes in muscle mass, bone mass, or body fat percentage. Upper-body fat mass decreased slightly by an average of 0.8 kg over 12 weeks, while the trained area showed no significant change in fat percentage.

A study with a similar design had 10 men perform single-leg leg extensions with very light weights for 30 minutes and found both increased blood flow and increased lipolysis in the subcutaneous fat cells of the trained area. However, the extent to which this change was significant cannot be determined from existing sources, which is why this study is mentioned here only for the sake of completeness.

Study 2

With somewhat more practical relevance, another study from 2006 examined the effects of a 30-minute abs, legs, and glutes workout on actual fat loss in the trained areas and arrived at the following sobering conclusion:

“This corresponds to an additional breakdown of 0.6–2.1 mg of TG in 30 min/100 g of adipose tissue adjacent to contracting muscles”

In other words, the 30-minute workout resulted in a maximum fat loss of 0.1 g in the trained area.

Study 3

Study No. 3 examined the effect of a 27-day sit-up program with varying frequencies, rest periods, and repetition counts on fat cell size in the trained areas. To do this, fat biopsies were taken from the abdomen, the infraspinatus muscle, and the glutes, and the samples were compared before and after the experiment. A total of 5,004 sit-ups were performed during the study, which theoretically corresponds to a frequency of 185 sit-ups per day. The results showed significant decreases in cell diameter in all areas examined, but no differences between the various body sites. Body weight and total body fat percentage also did not change significantly.

Conclusion

To date, science has ruled out targeted fat burning to any significant extent

The Correct Approach

Therefore, from both a theoretical and scientific perspective, one should abandon the approach of targeted fat loss. Although research is currently underway into the influence of the messenger substance interleukin-15—which is produced in greater quantities during strength training and is believed to increase fat burning in the muscles being worked—science is still in its infancy in this regard and cannot yet make precise statements regarding its actual significance and methods of application.

Although not discussed separately, the topical application of “fat-burning creams” or other miracle cures is also not a viable alternative for targeted fat loss. Reports on expensive ultrasound therapies are very mixed, so this approach cannot be considered a panacea either. So anyone who doesn’t want to go under the knife for targeted fat removal must accept nature’s limitations and try to make the best of them.

One thing is certain: the shape and size of, for example, the buttocks—but also other body parts—depend both on the muscular condition and on the amount of stored body fat, and are thus ultimately determined by two factors: fitness level and nutritional status.

The best way to move toward your “ideal figure” remains a targeted combination of diet and exercise that leads to a reduction in total body fat percentage. For the body to significantly tap into its fat stores, it is essential to follow a hypocaloric diet that provides fewer calories than the body needs. When it comes to exercise, a smart combination of strength training and endurance training is recommended. Strength training helps tone and sculpt the body by altering muscle tone and increasing calorie expenditure through an increase in metabolically active mass. To bring about these changes, however, it is necessary to train at high intensity. Unfortunately, this is precisely what is completely neglected in many of the so-called “abs, legs, and glutes” classes. Properly timed endurance training at a moderate level helps maintain metabolism and increase calorie expenditure, thereby also supporting fat burning.

Conclusion

Being physically active and following a targeted diet is and remains the best strategy for significantly influencing and maximizing fat burning! Supposed shortcuts usually end in a costly dead end

Summary

Targeted fat burning remains a myth. Rather than getting caught up in supposed theories and offers that promise this, it’s better to work on reducing your overall body fat percentage with a healthy mix of exercise and nutrition until Mother Nature finally releases the fat deposits that men and women are aiming for.

Blogger Holger Gugg Best regards