Can You Burn Fat in Just One Spot? Let’s Talk About It!

March 29, 2023

Welcome to Nacho Fitness Coach, where two friends—Caleigh (the fitness newbie) and Sarah (the seasoned expert)—break down fitness facts with humor, honesty, and zero pressure.

In this episode, we're diving into one of the most debated fitness topics: spot reducing fat. Can you really lose belly fat by doing more crunches? Can tricep dips shrink your bat wings? Spoiler alert: it's not that simple.

🎧 Meet Your Hosts

Caleigh: Brand-new to the fitness world. Once almost ran a 5K, recently tried her first protein shake, and owns one set of 5 lb dumbbells.
Sarah: The go-to expert. Lifelong runner, racewalker, marathon finisher, and proud owner of 12 open tubs of protein powder.

🔍 What Is Spot Reduction?

Caleigh Googled it (for about 2 minutes)—so you don’t have to!

Spot reduction is the idea that you can lose fat from a specific part of your body by targeting it with exercise.
Think: doing crunches to lose belly fat or curls to slim your arms.

But here’s the catch…

🧪 What the Science (and Sarah) Say

Most fitness professionals agree: spot reduction is a myth.
Working a muscle doesn’t burn the fat sitting on top of it—it just strengthens the muscle underneath.
Fat loss happens systemically. You can't pick and choose where it goes first.

Sarah’s take?
💬 “If you can grab it, it’s probably fat. And exercise works muscle, not fat.”

🧠 Here’s What Actually Happens

When you start eating better and working out, your body does lose fat—but on its own terms.
Common pattern:
First: Fat disappears from fingers and face.
Last: The belly, thighs, and upper arms (aka the spots we usually want it gone from most).
It’s frustrating but normal.

🏋️‍♀️ So Should You Still Work Out Target Areas?

Absolutely!

You can’t spot reduce fat—but you can spot build muscle.
Strength training helps shape and define those areas, even if fat loss takes time.
Building muscle also increases metabolism, helping you burn more calories long-term.

💡 The Bulking Myth

Worried lifting weights will make you bulky?

Early strength gains can feel like you're getting “bigger” because muscle builds under existing fat.
Without fat loss, it may feel like you're “bulking,” but what’s really happening is shape change.
As you lose fat over time, that new muscle tone becomes more visible.

🧭 Final Thoughts from Your Nacho Coaches

Spot reduction? ❌ Myth.
Strength training? ✅ Essential.
Sustainable fat loss? ✅ Whole-body approach.
Most stubborn areas? Usually the last to go.

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If you’ve ever bought a $50 tub of “miracle” greens powder, fallen for the latest detox tea, or wondered whether pink-labeled supplements for women are actually different (spoiler: they’re not), you’re not alone. In this episode of Nacho Fitness Coach, Caleigh (the self-proclaimed beginner who thinks Bulgarian split squats should be classified as cruel and unusual punishment) and Sara (the coach who actually knows what she’s doing) dive headfirst into the wild world of fitness scams —with plenty of laughs, tangents, and questionable jokes along the way. 🚨 Why Fitness Scams Are Everywhere The fitness industry is worth billions, which means there’s always someone ready to sell you a “shortcut.” Whether it’s a supplement that promises to torch fat, a crash diet that guarantees results in 30 days, or Instagram workouts that magically target belly fat, scams thrive because people want fast fixes. The reality? Sustainable health comes from the boring stuff : consistent movement, balanced nutrition, sleep, and stress management. But that doesn’t sell as well as “drop 30 pounds in 30 days.” 🤯 Popular Fitness Scams They Call Out Here are just a few of the fads and gimmicks discussed in the episode: Body Positivity (when twisted into an excuse) – Loving yourself is great, but ignoring your health isn’t. Raw Milk – Romanticized online, but not a magic bullet for health. Athletic Greens (AG1) – Expensive powders that are basically just multivitamins in smoothie form. Electrolyte Powders – Some (like Liquid IV or LMNT) are useful, but don’t believe the “double hydration” marketing hype. “For Women” Supplements – Same formula, pink label, higher price. Colostrum & Collagen Powders – Marketed as miracle youth potions. Spoiler: your regular protein powder works just fine. Probiotics – Helpful after antibiotics, but not the cure-all they’re marketed to be. Detox Teas & Cleanses – Your liver and kidneys already handle that job for free. Keto Desserts – Sorry, Jessica. That keto cupcake is still just a cupcake. 12-3-30 Workouts – Good exercise, but it’s not a “fat-burning secret.” Crash Diets (HCG, blood type diets, etc.) – Fast weight loss? Yes. Sustainable? Nope. And of course… everyone’s favorite scammy influencer, V Shred . 💡 The Bigger Problem: Normalized Fitness Lies The scariest part? Some scams are so normalized, we don’t even question them anymore. Marketing convinces us that we’re broken and need expensive fixes—when the truth is that health isn’t about extremes. What actually works: Consistency > hacks Real food > powders Movement you enjoy > gimmicky workouts Patience > promises of “30 pounds in 30 days” 🎧 Why You’ll Love This Episode Yes, you’ll learn how to spot scams. But you’ll also laugh (a lot). From butt-joke tangents to middle-schoolers discovering their teacher has a podcast, Caleigh and Sara remind us that fitness doesn’t have to be intimidating—or boring. If you’ve ever rolled your eyes at a detox tea commercial or wondered if collagen peptides are just expensive marketing, this one’s for you. ✅ Key Takeaway Don’t waste money chasing the latest fitness trend. Stick to the basics: move your body, eat balanced meals, get sleep, and stay consistent. Everything else is just expensive hype.