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Welcome to Nacho Fitness Coach. Two friends discuss all things fitness to

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bring knowledge and some opinion to you wherever you may be in your health

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journey. My friend Kaylee, the beginner, almost ran a 5k once. Recently had her

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first protein shake and is the proud owner of one set of five pound dumbbells.

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And my friend Sarah, the expert, runs when she lifts, has racewalked dozens of

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races including a full marathon and has 12 open protein tubs in the pantry. So

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let's get started. Whoa, whoa, whoa. Okay, so this podcast is for entertainment only.

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If you have concerns about your health, consult a physician or other health care

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professionals. So Kaylee, what do you know about spot reducing fat? I didn't know

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anything about it. I saw you had it on the list of topics to cover and I was

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like, I don't know what that is. I mean, I spent approximately two minutes of my

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life researching what this is. My dedication. Yeah, I really gave it a lot. My

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current understanding is where you attempt to remove or burn fat from a

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certain area of the body through exercise, exercising specific muscles in a

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desired area. So like if you want to lose belly fat, you exercise the abdominal

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muscles. Like I said, I did a Google search. The very first thing that came

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up was wikipedia.com saying that quote, the general consensus among fitness

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experts and researchers is that spot reduction is a myth. The very next

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search result was from menohenselmans.com and said, quote, new science, spot

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reduction is not a myth. Unquote. Okay. Oh, one and two. So I learned that if I

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wanted to be a thing that I can do, I can go to number two. I can find articles

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telling me it's possible and how to do it. If I want it to be a myth, I can find

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articles telling me that it's a myth and not to waste my time. Like I said, I

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didn't even know this was a thing. After doing this two minutes of research, I'm

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under the impression that it may be a controversial topic in the fitness world.

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And I have a feeling you, I mean wikipedia was number one though. I have a

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feeling you have some enthusiastic things to say on this topic. I have an

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opinion. So I will give you the floor and I will be over here if you need me.

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Shocker. I have an opinion about this topic. And I added it to the list because I

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feel like every new client that I started to work with, they would have an area

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that they're like, I just want the fat to be gone from here. And there would

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literally be like a physical like grabbing of the belly, right? Or like the

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thighs, or like, I just want this, this gone. I've done this to you. I mean, it's

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like, how do you get rid of this? You know, when you grab it or like, I will

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have women that come up to me and you know, they'll, they'll hold up their arm.

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They'll hit the wings. Yeah. Yeah. Like, how do I get rid of this? And they're hitting

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their like back of their triceps and it's like the bat wings. How do I get rid

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of these? And I'm like, well, is that muscle or fat? You know, there's what,

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what exercise should I do to get rid of this? Yeah. And my answer always is, was

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that muscle or fat? And that usually gets a pretty blank stare. Yeah. It really does.

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I'm like, I'm looking at you right now.

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It's the exact same way. I know where you're going with this. What is this?

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So that, but that is always like, it's like, I'm like, well, is that, is that a muscle

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or fat? And that's like, I'm like, if you can grab it like that, chances are, and

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that's probably fat. Okay. Exercises don't work the fat. Oh, they're must, they're

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for your muscle. Yeah. Yeah. Yeah. Okay. I mean, that makes sense though. Right. Right.

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Okay. So, but it also makes sense for me to think that like, okay, because that's

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the thing I want to start working on is my arms. If you want to do that. Right. Right.

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So I guess I thought like, I need to start doing arm workouts to get rid of that. What

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are you telling me? I'm going to go with Wikipedia on this one. I'm Google search result. Number

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one is my stance on this. Okay. I have not found in my personal or professional experience

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that it is possible to spot reduce that. And what I actually have noticed the most based

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on my own journeys as well as watching clients is it seems like the area that you dislike

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the most, your number one, like I want this gone. You grab it, your belly and you're

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kind of shaking whatever it's the last part to go. If you're starting like, you're like,

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okay, I really want to get over my belly. So you're like, I'm going to do all the right

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things. I'm gonna come, you know, I'm going to exercise. I'm going to watch my nutrition.

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I'm going to try to reduce my weight. Yeah. Try to change my body composition a little

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bit. Start strength training, implement some cardio, blah, blah, blah, blah, blah, right?

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You're doing all the things. And it just like, it loses from your fingers first. I know.

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Well, it's weird. But people are like, what? And I'm like, all of a sudden you'll notice

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that your ring is getting looser. Like if you wear rings, that's always the first thing

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that somebody will be like, my rings are getting loose. Like, bother me because now it's like

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moving. And I'm like, well, you have fat in your fingers. See, I don't generally wear

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my wedding ring and I put it on because we had an event. Yeah. Is it loose? It was very

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loose. I mean, cause you lost your weight lately. So it's just like, okay, you're,

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yeah, there's fat in your fingers. So for me, I always feel like you, you're losing body

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fat from like all over. And it just kind of depends on where it's the thickest is where

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it's going to feel like it loses the last because that's where it had like that much

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to leave for. If that makes sense. So yeah, so let's pretend like I want to like target

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my arms. Like that's the next thing I want to do is I want to work on my arms. Yeah.

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Like that's not a thing or no, you can. Now what you can do though is if you implement

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strength training, right? And you're changing the shape of your muscles under the fat. Okay.

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You might start to see like a difference in like the shape. Okay. However, if you're looking

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for that like toned look, so I can't. So what you're telling me is I can't burn that extra

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fat on my arms by doing extra exercise. No, okay. No, like it's through nutrition. Like

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it's through nutrition through moving your body, getting to the point where you're in

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a fat burning stage. Okay. But when you start in that stage and you're losing it, it starts

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losing from all over. You'll start to feel like your face is maybe a little bit leaner,

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your chin, maybe I had six, one of my chin goes away. You know, your rings will start

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twisting a little bit more one area than two. I feel like after that, the comments are always

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my profits different. Okay. Well, your back is a really big like surface area and but

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your note usually looking in the mirror at your back. And so you'll start to see, you

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know, changes will start happening in your back. Yeah. That you don't see when you're

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looking in the mirror, but then you'll go to start getting dressed and you'll be like,

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Oh, that's kind of interesting. But for me, like my spots are my belly and like my like

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saddlebags, like the side of your thighs, like right under your and those are the areas that

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I hyper focus on when I look in the mirror and I want those to be gone first. Yeah.

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For me, that's also where the largest volume of that is sitting and it just takes a lot

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longer. So it sucks because you want to see progress in the areas that you're wanting

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to. Yeah, this is a real bummer. It is. I know. Well, yes, I don't know. I'm done. Great.

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There's no hope. I know because I was like the next thing I was going to do was like

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work on my arms and know, well, I mean, you can still work on your arms. We should still

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work on your arms and we have the opportunity to like be able to say, okay, you want to

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change the shape of the muscle under there. And so you want to change the shape, but then

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you also have to make your overall body fat percentage leaner so that you can actually

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see the yeah. So I'm right. So it's a combination of what you're saying. I mean, because honestly,

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I would say just from, I mean, I've been mostly running and or walking over the last six months.

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And it's, I can see the difference in my legs. I mean, that's the primary muscle grouping

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uses my legs, but I see it everywhere. I mean, I see the results all over my body. Have you

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even picked up your five pound set of five pound doubles you have at your house? So what

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have you used those for then? Okay, well, we'll save that for another podcast. No, I

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have a like a YouTube video, like a upper body. Okay, I've been kind of slacking on it lately,

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but so you had some upper body exercises that you were implementing to kind of work on that

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a little bit. Yeah. Okay. All right. Well, I mean, at least it was something to get started.

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That's so cute. Is that going to make your bat on your tricep go away? I thought it was.

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Well, sorry. Yeah, no, the biggest disappointment. Stopping out. I mean, that, but that is what

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is so hard about all of this. I haven't, you know, it's like, that's why everything is

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so confusing because you were able to find. Yeah, because I thought like, well, now I'm ready to

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work on my arms. I'll start working out my arms and apparently it doesn't do anything. So that's

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fine. That's fine. It's fine. I'm fine. I'm just, it's fine. I'm fine. The whole world, like,

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it's crashing down all around me, but it's okay. We're going to take it one step at a time.

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Right. Yeah. What I'd be interested to know what research result number two said about what the study

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was. You didn't click into it. I didn't go that down. Got the summary deep into the rabbit hole.

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That's true. And we only had 120 seconds of your research. Yeah, I didn't give a lot of, I didn't,

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I mean, that is, it bummed me out from the get go. I was like, all right, Sarah wants to talk

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about spot reducing fat. Why don't, what the hell is that? I don't know. I mean, look it up.

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And one and two, complete opposite. Yeah. And then I figured, and then, yeah,

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I got to reading about it and I was like, wait, I can't burn fat from my arms by exercising my arms?

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What? So I just moved on. I just, I did what I needed to do, got the information I needed,

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and I moved on. So then what information did you take from that? I just give up. Yeah, I'm done.

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No, I just, I didn't know, I didn't know any of this. I didn't know that you couldn't just exercise

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a part of your body and not like get results, get rid of, get rid of the, the fat by doing crunches.

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So, but you, but so you can build muscle. Yeah, you build the muscle through the exercise. So

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you want to build the muscle through the exercise. I'm back. I'm back. You're with me now again.

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Okay. So there's still benefit to exercising and doing the strength training because what you're

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doing then is through the strength training, your training muscle. So you can't burn

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specific fat from an area. No, but you can build muscle in a specific area. Correct. Okay. Yeah,

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see, so now we're back, we're back. So that's like, okay, you can build more, you can increase the

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density. So it changes shape, like, you know, that's how you change your shape. But that's the

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trick though, because so many people will be like, Oh, I started doing this, you know, I started

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strength training or I started going to this group class and we started like lifting heavier

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weights. Now I just feel like I'm getting bulky. I hear that a lot too. Or it's like, now I just

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feel like I'm getting bulky. Well, oftentimes what happens in that case is muscles getting

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new muscles being built, shape is changing. But there's not also then body fat that's getting

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decreased. And so what's happening is your muscles just kind of like building underneath and just

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pushing your fat layer out for right. So you feel like you're just like thicker and bigger.

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Mm hmm. When you are you're building, you're getting more dense, but just got to lean out a

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little bit and all will be good. So if that's your particular goal, I don't know what my goal is.

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We're just here. We're just saying, I don't know. So yeah, no, it is definitely not something

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that it does. It starts off by going in starts in the extremities. That's always the first thing

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I feel like rings. Interesting. So getting looser. You know, you'll see it. You'll feel it and you

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know, like your arms, your back shirts will start fitting differently. But it's those areas that

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you're hyper focusing on will be like the last to go. Generally speaking, based on my experience,

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which can be super frustrating, but you just got to kind of keep with it. Sure. Going

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and you'll eventually get there. But yeah, I mean, that's that is the one bummer part about it,

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because you just have to keep working on burning all of it and it's going to leave where it's

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the thinnest first, right? I mean, it's kind of gone from everyone. And so is this the thing that you,

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is this a controversial thing? Like, are there people out there that say otherwise? Okay. Yes. I

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mean, I do feel like there's, well, I mean, obviously, like you got it right away. Right.

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It's one of those things where it's like people will promise that they're going to science,

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but it's new science. Spot reduction is not a myth. And I would love to see the science because

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that's the thing by the time you see two, you say they start putting those headlines out there.

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They do even like the short little paragraphs in the search results. I would recommend checking

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out our show notes in the podcast to find the links to the specific articles because like,

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I mean, I haven't seen which one that you were looking up. And so it's like, yeah, anytime you

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see information online that's specifically referencing research or study or whatever. I mean,

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you really have to do diligence on the details of what they studied, who they studied, what their

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sample size was. I mean, taking some of that stuff like surface level and honestly, like, it ends up,

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in my opinion, being one of those things where like, if it sounds too good to be true, right,

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it's probably too good to be true. Yeah. I mean, right? Cause isn't that what everyone wants? I mean,

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I guess I just always thought that's the way it worked though. You work out a certain part of

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your body and just the fat just melts away. Yeah. I guess, but yeah, apparently it's different. I

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mean, it's different. It's fine. I'm fine. It's fine. Muscle versus. Okay, Kaylee.

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Makes sense now that you're putting it like that. It makes perfect sense. That's fine. I'm fine. I said.

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You know, that's what's actually interesting too, is I look at like pictures of me from

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years ago. Yeah. You know, my weight stays somewhat in a general range, except for like,

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through pregnancies and stuff where it like, bounce up and came back down or whatever. But

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you know, the weight I am right now, I had phases in like college that I was the same,

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like physical weight on the scale. But when I see pictures, even from when I first met Dane,

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I was honestly probably about the same weight on the scale as I am now. Yeah. But my face was so

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round. Like it was round my body composition. Yeah. It was completely different back then.

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And so that is something else too. I mean, it does it's in your face, it's in your chin,

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it's everywhere. All six of my chin. Count them. One, two, three, four, five, six, seven,

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eight, nine, ten, ten. Perfect. And so that is what is crazy too about it is it's,

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it's not as it relates to scale weight either. It's truly kind of understanding the difference

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between muscle, fat, your organs, bones, everything else. I mean, your water weight,

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there's so much that goes into your overall composition of your body and how it will make

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a difference. But yeah, it's your overall body fat can make a huge difference. How often do you

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weigh yourself out of curiosity? I have more frequently now only because I'm in the middle of

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yeah, I am really trying to like pay attention. I have weekly check ins. So right now,

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I should only be doing it once a week, but I have gotten really interested in understanding

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like we still eat out at restaurants and stuff, right? And oftentimes meals at restaurants will

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have higher levels of sodium than if you cook at home. And I have started paying attention more to

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how much I will feel water loaded right after I have a restaurant meal. And so I kind of have

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been like watching that on the scale mostly because I'm like, Oh, what did I, you know,

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and then it's just drink a bunch of water, flush it back out and I'm back to where I should be.

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But between like if I'm not in a program with check ins, I don't really ever weigh myself.

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I don't like it. But what about you? Every morning, every morning. Yeah.

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Yeah. Was that was the purpose of that? I don't know. I don't know. Did it become habit? Yeah,

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I think at this point, it's a habit. When did it start?

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I was probably when I started to catch the 5k. Oh, so like the since the summer,

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how long it had been since before then? Like how much did I weigh myself? Yeah,

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not very often. Every once in a while. But I'm also like, yeah, because I'm, I know that like a

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lot of it is like, you know, the day to day fluctuations are like water weight. Yeah. And

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so I don't get too hung up on, I've been thinking lately, I need to switch to like maybe once a

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week. Probably be a good idea. The daily weigh ins don't, you don't garner any new, you know,

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the difference between one day to the next day isn't going to tell you anything. Right? It puts

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a focus on a number that is maybe not most important number. Right. Right. Right. Does that

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make sense? So, you know, focusing on making sure you're doing the right thing seven days a week.

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And then that is like a byproduct of that. Like putting your focus on other areas. Yeah. And

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then just realizing this outcome, because it is a very slippery slope a lot of times for people

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that you can get like hyper focused on that number. And when you can do that, eat a restaurant and

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you're water logged three pounds or whatever, or depending on where your cycle's at, like you can

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have water retention through different phases of cycles with your hormones. Yeah. Cause you can

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literally go from like, I mean, there can be a four, oh yeah, difference in a matter of hours.

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Really? Yeah. And so if four to seven is what I would always say, I mean, you get into those

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numbers. That's crazy. You're really fixed on your scale weight. Yeah. It can be really hard to kind

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of shake that image. And so, you know, trying to find a way to get out of that cycle, focusing on

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something else. Um, it's, it's one of those things where it's like, okay, how do you at home

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test your body fat percentage? Right. Because if that's now become a marker, that's a good

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number to know and understand. How do you make sure that you are building muscle of your strength

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training and you're trying to change the shape while you're decreasing body fat, which would

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cancel out on the scale, right? I mean, which can also be really challenging. Yeah. And that's what

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I'd like. Jeremy would tell me all the time when I first started running, I'm like, I'm not losing

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weight. That was my goal. I want to lose weight. And Jeremy's like, you're gaining muscle. You're

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not going to, you're not going to see this decline on the scale. Yeah. No, it can be an equal swap

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sometimes in it just, but that's, that is hard though. And you're not seeing that number on the

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scale because we've been so conditioned, I feel like as a society or how we're marketed to.

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Absolutely. That your scale weight defines you, your scale weight defines, you know,

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certain goals or whatever else. But the reality of it is, is like, that's not necessarily what's

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going to be the indicator of how you look in the mirror. Right. And so it could be really hard.

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So body fat percentage at home, I mean, there's the most specific way is to do like in a pool

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with water, which we don't have anywhere around here. There are bod pods, which actually we went

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through a period of time where we did like a monthly bod pod check in. And it's like this,

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it looks like this egg looking thing that the door opens. And what it does is it like,

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think if I remember right, somehow it uses gravity and like takes out something with the air pressure.

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I think I could totally hear, let's look it up. You Google it. BOD pod. Cause I can't remember

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exactly how it works, but it just goes through and it's hooked up to a computer and it does this

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measurement and it does this breakdown of your body composition. So that's the second most accurate

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way to do it. I would say most people at home maybe have a scale that does bio electrical like

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impedance. If you're just standing on a scale that does that, it's really challenging because

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it's sending those little whatever wavelengths. What about like my, some like my your watch

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watch does like bought like a body composition. It does. Yeah. I just put my two, I put my two fingers

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on. What's it say? Have you done it? Yeah. What's your output? Right now. You want me to do it right now?

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You can show me the history. No, you don't want to share that information.

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We talk about scale weight. We're not tall we are. I don't do it like regularly. I would be interested

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in how accurate it is. I think you're supposed to do it like semi-regularly, like the same time.

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So it probably calibrates and like figures out like what I mean that is one thing like if you

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are gonna my phone that is one way to be as most accurate with it as you possibly can is if you

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do it like first thing in the morning. Yeah. And I've never I weigh myself every morning. Yeah.

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What I don't do is check this body composition. You can also I don't know but I don't know what

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all this means. Oh, I do. Okay. So here we go. I don't know when that date would like when the last

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time I did it was also body calipers like body fat like when at the gym that I worked at like

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in Kansas City it was we did body composition pinchers on everybody and I mean I just got

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really used to it doesn't really matter but you're grabbing at people's fat that and you're using this

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like pincher thing that measures hard pass and you have thank you. You have like a little calculator

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you know formulation that you run the numbers in and it tells you a lot breakdown but here's what

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you do that's really helpful with that information that gives you an idea hopefully like a general

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idea of what your muscle mass is for your fat. Read my results. Okay. Here we go. All right. So we

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got we got 141 your current weight and looks like you're with a normal range. Yeah. That's what I've

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always kind of got. This is BMI though. See like okay. What do you want? Oh your body fat percentage

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which this is really oh there we go. Okay. This is BMI. So here's actually an interesting thing.

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This would be a whole nother probably episode on BMI versus body fat percentage because there's this

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whole thing you know the medical community because it's really super fast and easy uses the BMI

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calculation to identify some care but especially if you're something that's really dense musclarly

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your BMI is not always super accurate. So okay. But okay. Body fat percentage. Oh no.

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What I don't think this is probably super accurate. Why? Because I'm looking at you and I'm saying

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you're probably not 35% body fat. Should I go get my I'm gonna get my calipers. I'm gonna pinch you.

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I mean it's just like a road you want to go down. I mean it helps us. Do you think I don't like

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I'm not that much or I don't much much much I don't think I mean I would be surprised

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if but this is what is hard though about technology like this is because it's it's

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you're telling me that putting my two fingers on the buttons on my watch might not give me the most

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accurate. I thought this was solid. Who would have known. That's why I've never like really

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put much into this these numbers because I mean no it's like I mean it's a decent benchmark but

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I mean you know the hard part of this is if you would go to Google and you would say is 35 right

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exactly Google that. All right. See what it comes back as and you'll realize why I don't agree with

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it. So what am I saying is you're saying is a 35.1% body fat. Well that's a question mark not a

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percent. Hold on. Body fat. Healthy. Try that. Just see what Google says. Say fat mass. I mean I

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feel like the fat. Do you want me to actually click on click on the first result. Sure. What does it

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say. Yeah. Let's see what we'll see what Dr. Google says. Okay. Dexafit.com. What is the ideal. So

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it's a scan. Oh that's another accurate one. What is the ideal body fat percentage. Water Dexabod pod

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that one is in there too. I don't think it's going to give me is that specific number healthy though.

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Oh women. Okay. So I'm in the 20 to 40 years. Yeah. Under fat. Okay. So 20 to 40 years. Should

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give you like a category under 21% healthy 21 to 33% overweight 33 to 39% obese. See. And that's

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not true for you. I can tell by looking at you like if I have my calipers here and I was I got my

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measurements through my little pinchers that I don't think that would be the same. So that's

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that's where it's hard though. So you're saying you're like like you're attracted to me here.

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Hey girl. Oh my goodness. But yeah. So you know it also the same challenge comes with like the

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different scales that do the bioelectrical impedance because if you're only standing on it it's going

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to run that little electrical feed and it's like going to take the shortest path possible. So usually

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it's like measuring like your lower half right because it'll go up one leg and go down the other

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okay to measure some of them will have like a handheld one which is a step better because then

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you're like sending that little signal through your upper extremities as well as your lower.

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But yeah I mean they still and I can be super accurate. So anyways but it is not possible

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in my opinion. Okay. Or myself or what I've seen with clients that there is an opportunity to

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to necessarily spot reduce body fat. It just kind of goes from everywhere and you just got to

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roll with it. Okay. But we'll see. All right. So we don't really need to love it or hate it.

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It just is what it is. Right. These are facts. I mean they're my kind of facts. Okay. I don't know.

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I don't know. So it's to go off of. So I mean it just kind of is what it is. I'm bummed. This is

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I'm bummed. I'm sorry. It's fine. I'm fine. I'm fine. You hate the answer. I hate the I mean I guess.

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I don't know. I didn't know this was a thing. You know. I don't know. Learn something new every

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day. I know. So all right. That's where we're at. Not likely. But until next time. Bye.

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Thanks for listening to the episode. Be sure to let us know how you feel about the topic.

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