New study shows spot reduction is possible?!

Рет қаралды 6,143

2 ай бұрын

Hey everybody! Today we’re breaking down a newer study that claims spot reduction is possible and how social media has run with the concept. Leave any questions below!
MENTIONS //
pubmed.ncbi.nlm.nih.gov/38010...
MORE SCIENCE BACKED VIDEOS //
• SCIENCE BACKED
WORK WITH ME //
www.justinaercole.com
FREE 8 WEEK BEGINNER GYM GUIDE //
boostcamp.me/justina
Use code JUSTINA at sign up!
FOR BUSINESS INQUIRIES //
justinaercoletraining@gmail.com
CERTIFICATIONS //
NASM CPT | www.nasm.org/become-a-persona...
PN LEVEL 1 | lnk2.io/wmB7FfN
CFSC LEVEL 1 | cfsc.inspire360.com/?aff=104
PROnatal | www.pronatalfitness.com/?aff=52
Bell Mechanics KB Foundations | courses.bellmechanics.com/
FRC | functionalanatomyseminars.com...
SOCIAL //
instagram | justinaerco...
tik tok | www.tiktok.com/@justinaercole...
spotify | open.spotify.com/user/1214607...
SHOP MY AMAZON STORE //
www.amazon.com/shop/justinaer...
*As an Amazon Associate I earn from qualifying purchases.*
MUSIC //
Free Music for Videos 👉 Music by Brooks - Daisy Daffodil - thmatc.co/?l=57EEF652
Free Music for Videos 👉 Music by Mark Generous - Meganne - thmatc.co/?l=E95C6AE1
Local Elevator by Kevin MacLeod is licensed under a Creative Commons Attribution 4.0 license. creativecommons.org/licenses/...
Free Music for Videos 👉 Music by Mark Generous - Blue Lightning - thmatc.co/?l=56691C39
DISCLAIMER //
Although I am a certified trainer and nutrition coach, these are my opinions and this is not medical advice. Please consult individually with a health professional for specific health advice. Some links may be affiliate links in which I earn a small percentage of sales. It costs nothing additional to the consumer.
#spotreduction #exercisescience #fitnessindustry

Пікірлер: 75

@75JayLady 2 ай бұрын

Biggest red flag for me in that study as you mentioned is that they only used men. The other red flag is of course diet. I think your conclusions are accurate, it would be fantastic if true, but I think we should still focus on what we know to be true: eat colorful food and move your body in a way that makes you consistent.

@JustinaErcole 2 ай бұрын

absolutely!

@jiggyfly16 2 ай бұрын

me doing the jiggle while eating crayons Hell yea!

@75JayLady 2 ай бұрын

@@jiggyfly16 nailed it!

@nattypruett Ай бұрын

Of course. I saw another creators video who, to be fair, was cautiously optimistic. After watching the video so was I. He left out this important detail 😖

@miabs8757 2 ай бұрын

True! Reading studies is a skill set that should be taught to more people.

@JustinaErcole 2 ай бұрын

Yes! It’s definitely tough because you have to understand the interpretation.

@normschan5548 2 ай бұрын

Yesterday : vitamin C is good for you Tomorrow: vitamin C is bad for you

@JustinaErcole 2 ай бұрын

hahahahah

@nell__byte 2 ай бұрын

I mean, it you consume too much of it...

@avany6552 2 ай бұрын

When something sounds to good to be true it probably is. Thanks Justina, it’s just so sad that people use something like this to bully people into thinking they’re lazy and not trying hard enough.

@JustinaErcole 2 ай бұрын

amen!

@Chantellabellaaa 2 ай бұрын

Very interesting! It's also very telling that the dietary habits weren't discussed in the study. I never really focused on the whole "spot reduction" workouts thing, because it always felt a bit too good to be true 😄

@JustinaErcole 2 ай бұрын

Yesss the dietary habits being omitted is very odd.

@frankquinn6872 2 ай бұрын

In my (not very scientific) view, spot reduction is like a cat and muscle building is like a dog: “Hey muscle - you’re going to lift that weight a certain number of times and get bigger - you hear me?”. “Sure thing boss - anything else I can do for ya?” “Hey troublesome body fat - I’m going to do an exercise to reduce you in that exact spot.” “Oh yeah? Good luck with that! While you’re at it, can I interest you in these magic beans…”

@JustinaErcole 2 ай бұрын

Frank, I live for your comments. bravo.

@a.jlondon9039 2 ай бұрын

I like that you show the actual study. So many channels say "Studies show". They are essentially broadcasting that they aren't bright. When I watch these channels I want to scream "What study, Who is funding it, What was the sample size, When was the study done?

@JustinaErcole 2 ай бұрын

Always trying to link sources!

@camillarich Ай бұрын

And when it comes to exercise was that sample all men, men and women, or women? How can it truly be random if there are only male subjects?

@stevegeorge6880 2 ай бұрын

What I'm guessing is that extremely large studies will show that fat mobilization and utilization may be favored in areas closer to the muscles being especially worked but that the effect is so relatively insignificant as to not be worth any real consideration for the vast majority of subjects. It won't be as if a person can do a half hour push pull upper body set burning 100 cal and have that come entirely from fat cells in the arms, chest, and back.

@JustinaErcole 2 ай бұрын

100%!

@fionaearp8032 2 ай бұрын

Referencing one new study is such a red flag. It says you either don’t have the skills to interpret research (and don’t know that this is not enough evidence…) or you just don’t care because you’re using it to support your preexisting opinions

@JustinaErcole 2 ай бұрын

YES

@Rentheflower 2 ай бұрын

Editing Justina is always one of the best parts of the videos 😊

@JustinaErcole 2 ай бұрын

haha i'm glad you enjoy her!

@TheMichelleDiaries 2 ай бұрын

Ohhh that creator actually ended up popping up in my insta a while ago and I saw your comment on it! Shame she blocked you instead of being open to have a conversation Also, I remember being so confused and intrigued by her reel! So I tried to read the paper and even though I’m in no way qualified to interpret it, when I saw the group size and the fact that the group was composed solely by men, I knew it wasn’t really accurate Thank you for explaining further!

@JustinaErcole 2 ай бұрын

You’re so welcome!

@janina9737 2 ай бұрын

I love your trancparency! Reading, understanding and interpreting studies is a very specific skill and I love how open you are about using other content to help you with that. It really shows how much you care about being honest :)

@JustinaErcole 2 ай бұрын

I'm so glad!

@icegirl1691 2 ай бұрын

I am so glad you talked about this. Someone posted this is a fb group I belong too siting it as you can spot reduce. I looked into it like there is something else here and the person you had featured explained it great 👍

@JustinaErcole 2 ай бұрын

She did a great job, right??

@kathrynschroeder932 2 ай бұрын

Only including men in the study was the first thing that jumped out at me and made me skeptical of the findings. The exclusion of women leaves a massive gap in the data. I'd be interested in a follow up where they replicate the study with women and see what happens. Plus, I didn't even think of the nutrition aspect until it was mentioned in the video clip you included. Thanks for another informative video! I got a kick out of the people who know more than me slate and appreciate how you admit your own gaps in knowledge and defer to people who can fill in those gaps.

@JustinaErcole 2 ай бұрын

I didn’t think of it either! I feel like knowing how to interpret studies also comes down to knowing what to look for. Thanks so much for watching ❤️

@susannal1314 2 ай бұрын

@@JustinaErcolemaybe this study is a precursor to finding funding dollars for a larger study, but you are correct it has big holes in it that I am not sure this group would win more dollars.

@mihaela439 Ай бұрын

Great video! Kudos for emphasizing the importance of correctly interpreting studies and the fact that this is a skill. You mentioned that you follow people online with that skill set. Could you recommend people/accounts that take a close look at current studies in the fields of sports and nutrition science?

@Rebeccaac 2 ай бұрын

To me it’s weird there was only one spot reduction area studied, why didn’t they pick a third trial arm for another area. It seems like the trial arm that did more than one type of exercise would potentially have greater caloric deficit so could lose more fat in general. I’m curious how the reduction of fat was quantified as well, so to determine the abdomen lost relatively more than other areas. As a medical copywriter I learned in the job to read studies, it’s not easy!

@brightknight1965 2 ай бұрын

Confounding variables! Not controlling for diet or calorie intake means you didn’t really reach any conclusions about fat loss when we know that is the biggest contributor. Reminds me of the kids science experiment where you give plants regular tap water or microwaved tap water to show how bad and scary microwaves are, except kids don’t wait for the water to cool all the way so all you prove is that hot water kills plants. You must control for confounding variables or you can’t reach any definitive conclusions!

@JustinaErcole 2 ай бұрын

100%!

@resilientbodies 2 ай бұрын

Great video!🎉🎉

@JustinaErcole 2 ай бұрын

Glad you liked it!

@bethanyrose3273 2 ай бұрын

There is so much misinformation online!!!! You Can only lose body fat in a calorie deficit! Tell me if I’m right or not but building muscle is just Building the muscle . But you might have a slight increase in burning calories when you do strength training because of muscle. But you still have to lose the layer of fat on top of the muscle to see it. I can not wait till you pick April Whitney/Kaleigh Cohen out of the bowl!

@JustinaErcole 2 ай бұрын

Yup you nailed it!

@nell__byte 2 ай бұрын

Tbh the first thing that jumped out at me from your description was that the control group did treadmill only (granted, I haven't read the study, so that might not have been the first thing to jump out at me if I did so). If the focus of the study was on spot reduction, I'd have thought the control group would've been doing abdominal exercises only -- if not having four groups, one that did both treadmill and abdominals, one that did treadmill only, one that did abdominals only, and one that did neither. But they only had sixteen people in the study, and the chances that a study that had four people per study group would be published in a reputable research journal is...slim, to say the least. But yeah, on the whole, not a particularly impressive study even before you find someone who can dig in and explain all of its severe limitations. I look forward to the day when there's enough research claiming it's possible for someone to do a meta-analysis on how rigorous and significant the research is and how significant its conclusions are. That should be a fun video 😉

@__Tiziana__ 2 ай бұрын

That is why you should always look at the STATE of research, and not go cherry-picking single studies to have an accurate (albeit general) understanding of a certain topic. Single studies can obviously follow high quality standards and even turn out to be revolutionary, so it's important to be aware of the new conversations they start, but if you make Instagram posts announcing the death of a long-standing evidence based concept every time a new study comes up, you're going to share a lot of misinformed takes. We all know that the average fitness influencer is kinda dumb but not that dumb, meaning that they're awfully aware of what they're doing (= trying to steal your money by capitalizing on your insecurities and delulu ambitions), so...yeah, I'm afraid this is exactly what happened here. :3

@JustinaErcole 2 ай бұрын

100%! The best thing to reference is a meta-analysis since it’s a bunch of studies that have replicated the same result.

@davancerda 2 ай бұрын

I clicked on that post notification so fast 😂

@JustinaErcole 2 ай бұрын

haha enjoy!

@brittanyyo 2 ай бұрын

Thanks for this mornings exer-science lesson 😆

@JustinaErcole 2 ай бұрын

hahahahhaa it was too funny to edit out

@SuzyVez 2 ай бұрын

Thank u for the SCIENCE ! Dr Layne Norton is a fantastic source for the analysis of these studies

@JustinaErcole 2 ай бұрын

you're so welcome!

@cynthiatoulouse6513 2 ай бұрын

I know it's random, but when you said cherry picking I started laughing as my hand was full of cherry and it does not translate well in French. Anyway, great video! I was quite surprised by the statements but as you said science evolves and at one point we might be able to spot reduce... but I wonder if it's going to allow people to feel better about themself.

@JustinaErcole 2 ай бұрын

hahaha sorry for the confusion and thanks for watching!

@sherryg1838 2 ай бұрын

Wow, that was a badly done study. Thanks for the breakdown.

@JustinaErcole 2 ай бұрын

not necessarily a bad study, but the conclusions they drew were poor!

@Mary-em3cb 2 ай бұрын

Super small sample size and of course they studied only men! Thankunext 👋🏻 (great video as always!)

@JustinaErcole 2 ай бұрын

Thanks for watching!

@goiurillanos 2 ай бұрын

Spot reduction in a way is real because each of us tends to gain and reduce fat from specific spots first (I get the face of a pelican fairly quickly while my ass stays fairly intact). The problem is that in 99.9% of cases, we'd love to spot-reduce on our stubborn areas, and I agree this study doesn't really confirm that this is possible. Unfortunately, I feel like many grifters will likely take advantage of this study to mislead people into signing up for their useless programs.

@JustinaErcole 2 ай бұрын

Hey! So that’s not spot reduction, that’s your genetics determining where you lose body fat from :)

@goiurillanos 2 ай бұрын

@@JustinaErcole Fair point! :)

@1katcab 2 ай бұрын

To me this is like "crunches and running will give you a six pack". I feel like running with a giant red flag as soon as I listen you read it.

@JustSheilz 2 ай бұрын

Only using men, not loking at their diets is a huge problem IMHO. There also need to be studies done with women of all ages to see about those going thru menopause too.

@JustinaErcole 2 ай бұрын

YES 100%!

@denniscookecscs Ай бұрын

Honestly, spot reduction is very plausible from a biogenetic perspective. If you work a muscle aerobically, it will need to burn fat for fuel. And pulling energy from local stores is a natural process. The question is, is there a practical application? Are we talking a straight set of 10,000 crunches daily for a meaningful outcome? No one knows. It’s definitely worth investigating. But also, if you are in a calorie surplus, your body will most likely just replenish the fat stores in that spot; despite your best efforts.

@JustinaErcole Ай бұрын

That's a great hypothesis! Maybe we'll get more studies in the future on it :)