Spot reduction, which is the belief that training a certain muscle group will decrease the amount of fat surrounding it, has been in debate for many, many years. Scientists have claimed it simply isn’t possible as fat loss happens throughout the entire body, while some swear it to be true. Recent research from Denmark may shed some more light on the subject.

In a study involving ten healthy males, subjects performed three sets of high-rep, one-legged knee extensions. Results showed blood flow and fat breakdown were greatest around the exercising muscle. While further research needs to be conducted, there may be something to higher-rep training for fat loss than previously thought.

Am J Physiol Endocrinol Metab. 2007 Feb; 292(2):E394-9.