July 8, 2025 • 25 mins
Welcome to the "You’re Not Gonna Make It" podcast, where I discuss topics that make you feel like humanity’s not gonna make it.
This episode: Liposuction is not the answer.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Kevin Tejada:
You ever ask someone what their fitness goal or what their goal with losing (00:28):
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Kevin Tejada: weight is, and they just grab their fucking side and say, I want to lose weight right here. (00:32):
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Kevin Tejada: I'm sorry, but you can't just do that unless you get liposuction. (00:38):
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Kevin Tejada: This episode is about spot reduction, which is the incorrect belief that you (00:41):
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Kevin Tejada: can lose weight in specific parts of your body, especially through focused exercise. (00:46):
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Kevin Tejada: For example, some people think they can lose by doing crunches. (00:53):
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Kevin Tejada: I used to be this way because I was fucking stupid. (00:56):
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Kevin Tejada: This has been known for a very long time that you can't just exercise or lose (01:00):
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Kevin Tejada: weight in specific areas without surgery. (01:05):
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Kevin Tejada: We've known this for a long time, but people still think it's possible. (01:07):
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Kevin Tejada: This was an insanely common thing that I saw when I used to work. (01:12):
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Kevin Tejada: Knowledge journey as a trainer there in the Bronx. (01:21):
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Kevin Tejada: Now, if you don't know, in the Bronx, in New York, is a very, (01:25):
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Kevin Tejada: very heavy Latino population. (01:29):
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Kevin Tejada: I think mostly from the Dominican Republic, maybe Puerto Rican as well. (01:32):
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Kevin Tejada: I think mostly Dominican. (01:37):
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Kevin Tejada: And it was mostly the women doing this. But when I worked there, (01:39):
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Kevin Tejada: I would see many, many women come in with the, (01:42):
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Kevin Tejada: what do you call the waist trainer the waist strap basically like (01:46):
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Kevin Tejada: a shitty corset that would hold all (01:49):
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Kevin Tejada: of their stomach together so they looked slim and they thought hey if i keep (01:52):
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Kevin Tejada: doing this i'm going to be thinner because my body will be pressed in that way (01:57):
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Kevin Tejada: i'll just lose the weight there right i know this because people have asked (02:02):
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Kevin Tejada: me that and said that they thought that was the case i really regret early on in my, (02:06):
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Kevin Tejada: helping people career, whatever you want to call it, (02:12):
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Kevin Tejada: that I was stricter with calories than the explanation of that because there (02:15):
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Kevin Tejada: were so many people who, they just, they were going the wrong fucking way and (02:19):
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Kevin Tejada: I tried to say, you know, how about the eating? How's that? But they weren't hearing it. (02:23):
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Kevin Tejada: Nowadays, I don't fucking if you're unwilling to track calories in any way whatsoever, (02:28):
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Kevin Tejada: we cannot work together. That's not happening. (02:35):
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Kevin Tejada: It always ends poorly. I get blamed for it and the person doesn't get what they want. We all lose. (02:38):
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Kevin Tejada: I remember I might have said this before, but right before COVID, (02:45):
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Kevin Tejada: I was working at a YMCA and I was speaking to this woman who was my client for a bit. (02:51):
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Kevin Tejada: And she went to lose weight, but just to exercise. She didn't want to worry. (02:59):
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Speaker1: About food whatsoever. I told her, you know, (03:04):
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Kevin Tejada: It's pretty important. If you don't do that, I can't guarantee you're going (03:07):
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Kevin Tejada: to lose weight the way you want to. I was like, I don't care. (03:10):
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Kevin Tejada: I don't want to do that. I'm just going to try to exercise, whatever. (03:11):
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Kevin Tejada: And, you know, she was, like, not crazy overweight. Just, you know, just a bit. Somewhat, (03:15):
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Kevin Tejada: she can get to probably her her her most ideal body within a year if she tracked (03:25):
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Kevin Tejada: her calories of course so after a couple months or so she's like you know what this isn't working, (03:33):
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Kevin Tejada: in my head I'm thinking I knew this was coming but you know I wanted her to (03:38):
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Kevin Tejada: figure this out I guess even though I warned her she's like yeah I'm just gonna (03:43):
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Kevin Tejada: go to Mexico and there's a doctor I know who has these pills that can help me lose weight. (03:47):
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Kevin Tejada: And I'm thinking, oh, this is who I'm trying to convince over here. All right. All right. (03:52):
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Speaker1: Now, of course, (04:00):
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Kevin Tejada: She was one of those people who wanted to lose weight in her stomach specifically (04:00):
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Kevin Tejada: without doing anything regarding exercise or rather anything regarding food. (04:03):
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Kevin Tejada: Here's the thing about spot reduction. It's not real and you lose weight everywhere at the same time. (04:08):
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Kevin Tejada: So if you want to lose weight in one specific place, you just have to lose weight. (04:14):
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Kevin Tejada: Now, if you want to change how you're shaped at a particular weight, (04:19):
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Kevin Tejada: that's where exercise can come in. (04:24):
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Kevin Tejada: There is such a thing as being skinny fat. You know, you lose a bunch of weight, (04:26):
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Kevin Tejada: but you're still kind of weirdly flabby because there's no muscle on you. (04:29):
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Kevin Tejada: You're just kind of skin and bone. (04:34):
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Kevin Tejada: Although those people are slightly. (04:36):
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Speaker1: Slightly overweight too, but not too much. (04:38):
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Kevin Tejada: However, it shows itself in a weird way if you don't have any muscle. (04:41):
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Kevin Tejada: So if you do want to lose weight in a particular (04:45):
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Kevin Tejada: place well you can't do that by itself you have to lose weight everywhere and (04:48):
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Kevin Tejada: then that particular place will lose weight along with the rest of your body (04:52):
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Kevin Tejada: and then also in the meantime you can exercise so that when the excess body (04:56):
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Kevin Tejada: fat is gone the rest of you will look better and probably more the way that (05:01):
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Kevin Tejada: you're thinking of anyways, (05:05):
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Kevin Tejada: But for some reason, people still think, hey, I can lose weight in just my stomach, (05:07):
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Kevin Tejada: just my arms, just my hips, just my thighs. (05:13):
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Kevin Tejada: No, no, no, you can't do that. But a lot of people do think they can do that. (05:17):
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Kevin Tejada: And what this does is leads to a lot of wasted time and money, mental effort. (05:21):
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Kevin Tejada: I still see this to this day. I don't know what it is with Latinas. (05:28):
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Kevin Tejada: And I can say this because I'm Latino. Fuck you. (05:31):
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Kevin Tejada: They fall victim to this shit so fucking hard. (05:33):
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Kevin Tejada: Especially with the waist trainers I feel like I've ever seen a white woman (05:38):
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Kevin Tejada: wear Or a black woman or an Asian woman Or anyone wear a waist trainer before, (05:42):
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Kevin Tejada: I'm assuming different cultures have different. (05:48):
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Kevin Tejada: Stupid ways to lose weight Different kinds of scams But the waist trainer, (05:52):
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Kevin Tejada: I know there's this woman at the gym I go to now Or one of the gyms I go to (05:57):
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Kevin Tejada: now So I have a gym at work, thankfully on my own time, (06:01):
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Kevin Tejada: this is a woman who is Latina, of course. (06:07):
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Kevin Tejada: She has this waist trainer on. I'm thinking, whenever I see that, (06:10):
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Kevin Tejada: I try to imagine, like, what if they didn't wear that? (06:14):
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Kevin Tejada: I'm looking at, like, the rest of their body composition. I'm thinking, (06:16):
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Kevin Tejada: how, like, are they really that out of shape, overweight, fat, whatever? (06:19):
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Kevin Tejada: And I'm looking, I'm like, I think this woman is probably totally fine without (06:24):
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Kevin Tejada: that. I'm wondering why she's wearing that. (06:28):
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Kevin Tejada: Well, it's probably because she thinks, hey, I want a thinner waist, (06:31):
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Kevin Tejada: so I'm going to wear this forever. (06:33):
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Kevin Tejada: I mean, I don't know. I haven't spoken to her, but I'm basing this on people (06:35):
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Kevin Tejada: I've spoken to in the past who thought the same way and did the same thing, (06:39):
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Kevin Tejada: thinking, hey, I want a thinner waist. (06:43):
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Kevin Tejada: I'm going to wear this waist trainer until I am thinner there, (06:44):
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Kevin Tejada: not knowing that that is just part of the experience when you lose weight as (06:49):
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Kevin Tejada: a whole. You're going to lose weight everywhere. (06:54):
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Kevin Tejada: And that's something a lot of people don't think about. They're going to lose (06:56):
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Kevin Tejada: weight everywhere. So especially women, they think, oh, I just want to lose (06:58):
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Kevin Tejada: weight in my waist. I want to keep my butt. I want to do all this shit. (07:01):
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Kevin Tejada: No, the only way you can lose weight in your waist is to lose weight in your butt too. (07:04):
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Kevin Tejada: That's it. Now, what you can do is strength train and then the rest of you will (07:10):
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Kevin Tejada: be shaped in a better way. So you can, in a way, keep your butt, (07:15):
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Kevin Tejada: probably improve it too. (07:18):
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Kevin Tejada: But no, you cannot pick and choose where you lose weight. That is called liposuction. (07:20):
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Kevin Tejada: Now genetics do play a part (07:24):
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Kevin Tejada: in the fat distribution for example (07:27):
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Kevin Tejada: those people were thinking oh man the last you know the last part to lose weight (07:31):
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Kevin Tejada: is like my stomach or my thighs that that's somewhat legit like obviously you (07:35):
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Kevin Tejada: still need to just lose more weight and then that will also decrease but the (07:40):
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Kevin Tejada: way that the actual body fat is distributed is a lot of it Is due to the genetics (07:45):
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Kevin Tejada: of it That's just how it is, (07:50):
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Kevin Tejada: But it doesn't mean Oh my god Your fucking waist and thighs Are going to be fat for it No, (07:52):
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Kevin Tejada: Just lose weight All that will Will come along for the ride For the weight loss (07:56):
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Kevin Tejada: ride You just have to keep going If you feel like it's not happening You want (08:00):
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Kevin Tejada: to lose weight In one specific area Keep fucking going It's going to take longer That's it, (08:04):
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Kevin Tejada: You can't just suck the fat out Do some crunches And be done That's not how it works, (08:08):
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Kevin Tejada: My dumb ass In the past thought. (08:13):
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Kevin Tejada: Even crazier than lose weight in my stomach if I do crunches. (08:16):
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Kevin Tejada: I thought I could harden my fat if I did sit-ups. (08:21):
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Kevin Tejada: Harden the fat on my stomach. Oh man, I can get a really sick six-pack because every day I was fat. (08:26):
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Kevin Tejada: Let me just do crunches and sit-ups and I can just turn that straight up into (08:30):
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Kevin Tejada: muscle. Good fucking Lord. (08:34):
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Kevin Tejada: That's not how it works. But you know what? I used to be dumb back in the day. (08:37):
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Kevin Tejada: Some people are still dumb in that respect hopefully they know sit-ups do not equal, (08:41):
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Kevin Tejada: lost fat in the stomach not at (08:47):
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Kevin Tejada: all what it can cause is when you do lose weight that you have more pleasing (08:50):
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Kevin Tejada: rectus abdominis but i don't really like pull uh sit-ups and crunches i think (08:56):
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Kevin Tejada: they're stupid unless you're a fighter that can be helpful that movement in (09:02):
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Kevin Tejada: terms of like having abs or whatever. (09:06):
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Kevin Tejada: I think honestly, just doing compound movements very challengingly will get (09:08):
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Kevin Tejada: you, cause your core is involved in that anyway. So just do that. (09:13):
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Kevin Tejada: But that's beside the point. (09:18):
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Speaker1: There are so many people who do crunches and sit-ups for a six pack. (09:20):
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Kevin Tejada: They do, you know, some of these leg machines because they think their thighs are too fat. (09:24):
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Kevin Tejada: Now, some of the research I've done for this, I found out that there's such (09:29):
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Kevin Tejada: a thing called toning shoes that used to exist. I don't remember what that is. (09:34):
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Kevin Tejada: I don't know if that's the same as another thing where it's like kind of this platform. (09:39):
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Kevin Tejada: Not those vibrational platforms, really, but something kind of maybe a predecessor (09:42):
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Kevin Tejada: to it where you would stand on it and you would kind of vibrate or move or something (09:46):
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Kevin Tejada: like that, shake, and then you would lose weight. (09:50):
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Kevin Tejada: I'm assuming that this, I don't know what the fuck the shoes are. (09:54):
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Kevin Tejada: I don't know. And you know what? I'm just remembering that editing exists. (09:56):
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Kevin Tejada: So I'm going to look it up. (10:00):
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Kevin Tejada: Toning shoes were not anything what I thought they were. They're something much (10:02):
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Kevin Tejada: more recent. The late 2000s, early 2010s. (10:06):
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Kevin Tejada: Basically shoes that were shaped like a rocking chair in the bottom was kind of weird. (10:10):
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Kevin Tejada: And what that was supposed to do is kind of the idea behind, (10:16):
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Kevin Tejada: related to high heels where Women are upright and they're kind of You know they're (10:20):
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Kevin Tejada: kind of doing like a calf raise The whole time right now with this. (10:25):
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Speaker1: The claim is (10:28):
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Kevin Tejada: That Based on the way that the shoe is shaped You're going to be toning your, (10:30):
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Kevin Tejada: You're going to be toning your Your legs and your butt And losing weight there Good fucking lord, (10:35):
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Kevin Tejada: You can't lose weight In your butt by (10:42):
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Kevin Tejada: walking I don't know what people (10:45):
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Kevin Tejada: were Thinking with this and i (10:48):
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Kevin Tejada: assume due to just you know general balance (10:52):
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Kevin Tejada: and walking yeah maybe it works like a really really shitty calf raise every (10:55):
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Kevin Tejada: half second but probably not even anywhere near close to just you know fucking (11:00):
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Kevin Tejada: squatting or something doing jumps or whatever like something more effective (11:06):
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Kevin Tejada: that is crazy anyway that kind of stuff has turned over has turned into. (11:10):
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Kevin Tejada: Like waist trainers, like I said, and targeted fat loss supplements, which I didn't know. (11:16):
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Kevin Tejada: I guess I did. I did have seen these before, but I kind of blocked that out (11:21):
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Kevin Tejada: of my mind because it was so blatantly bullshit. I didn't feel like wasting (11:26):
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Kevin Tejada: brain space thinking about it. (11:29):
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Kevin Tejada: That's really silly. I'm assuming you take pills or powder or whatever. (11:31):
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Kevin Tejada: And then it's like, oh, burn belly fat. (11:35):
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Kevin Tejada: I don't know how fuck that works, but okay. (11:37):
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Kevin Tejada: Anyway, some people who fall for this the spot reduction (11:41):
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Kevin Tejada: myth is are people who have you know unfortunate (11:44):
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Kevin Tejada: fat distribution spots you know those people who have that (11:48):
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Kevin Tejada: issue where the like the last bit of fat they lose is around (11:51):
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Kevin Tejada: the love handles or maybe the lower stomach or (11:55):
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Kevin Tejada: thighs or something like that and like (11:58):
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Kevin Tejada: i said if you just keep losing weight that will be you (12:01):
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Kevin Tejada: know quote-unquote fixed as well some people think oh no i i have only a problem (12:04):
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Kevin Tejada: in that area and i need to get rid of that no the issue is actually the you're (12:10):
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Kevin Tejada: just kind of overweight in general not that much potentially but still overweight and. (12:14):
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Speaker1: You just need to (12:21):
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Kevin Tejada: Lose that excess weight and then you'll be good or just exercise a shit ton (12:22):
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Kevin Tejada: you'll be better in general because if people are really you know fit and they (12:27):
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Kevin Tejada: have a bit of excess fat on them it looks much differently than if you're just a lazy piece, (12:31):
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Kevin Tejada: generally pretty smart guy. But this guy, he somewhat recently went through like a, (13:09):
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Kevin Tejada: disgusting looking kind of weird liposuction type of surgery for his waist because (13:16):
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Kevin Tejada: he just wasn't satisfied. (13:23):
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Kevin Tejada: He was showing a picture in the video saying, and this one, I clearly have giant (13:25):
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Kevin Tejada: love handles and it looks terrible. (13:31):
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Kevin Tejada: I'm thinking this guy is fucked in the head he does not that's not even remotely (13:33):
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Kevin Tejada: what i'm looking at right now but. (13:38):
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Speaker1: The reason he said (13:41):
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Kevin Tejada: Oh yeah i have you know my certain fat cells or whatever whatever like he (13:41):
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Kevin Tejada: understands fitness and calorie stuff and all that stuff right (13:44):
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Kevin Tejada: like he understands the science of it (13:47):
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Kevin Tejada: all yet because he thought oh that's not (13:50):
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Kevin Tejada: good enough then he got this fucking weird ass liposuction on (13:54):
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Kevin Tejada: the side and it man it looks terrible really (13:57):
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Kevin Tejada: bloody i was thinking of getting you know when i (14:00):
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Kevin Tejada: was a bit younger i was thinking of getting maybe some skin (14:03):
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Kevin Tejada: tightening surgery a bit because i have a little bit of extra skin (14:06):
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Kevin Tejada: due to losing 100 pounds but seeing that (14:09):
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Kevin Tejada: i'm like you know what i'm good i can deal with this because that looks oh lord (14:12):
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Kevin Tejada: that looks that looks fucking insane but yeah even people who are very fit strong (14:18):
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Kevin Tejada: whatever they can still suffer from not thinking that their body is just this (14:23):
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Kevin Tejada: is normal or good enough so they want to spot reduce them And like I said, (14:28):
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Kevin Tejada: the only real way to do that is to get surgery. (14:31):
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Kevin Tejada: And that's what he did. So you know what? Fucking fair enough. (14:34):
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Kevin Tejada: But there's some people who have love handles and they do that fucking dangerous as shit. (14:37):
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Kevin Tejada: Lateral bend. They grab a weight and they just bend to the side. (14:41):
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Kevin Tejada: Not realizing that their spine doesn't really like being under that much fucking (14:44):
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Kevin Tejada: load while it's bent over. (14:47):
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Kevin Tejada: And they're, you know, just doing that dangerous shit to reduce love handles (14:50):
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Kevin Tejada: and fat there or whatever. (14:53):
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Kevin Tejada: That's not how it works. Let's play a devil's advocate though. (14:55):
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Kevin Tejada: Some studies show Slightly increased blood flow To areas being exercised Which (14:58):
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Kevin Tejada: could theoretically enhance Lipolysis in that region I don't know what the fuck (15:03):
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Kevin Tejada: lipolysis is It relates to fat of course I'm assuming. (15:09):
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Kevin Tejada: It's something that has a negligible effect Let me look this shit up real quick, (15:13):
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Kevin Tejada: So lipolysis Or probably lipolysis Because English is dumb Is the metabolic process by which fat's. (15:18):
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Kevin Tejada: Claim that increased blood flow can help with lipolysis is why people, (15:28):
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Kevin Tejada: it's basically been debunked. (15:34):
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Kevin Tejada: Some people think that that means, oh, spot reduction is a thing, right? (15:39):
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Kevin Tejada: But no, the evidence shows consistently that fat loss occurs systemic, (15:43):
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Kevin Tejada: like throughout the entire body, rather than just what you're exercising. (15:47):
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Kevin Tejada: This lipolysis is about the actual I think if I'm reading this right It's about (15:53):
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Kevin Tejada: the macronutrient fat Not the actual excess body weight Which is hilarious Because (15:56):
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Kevin Tejada: that's something people fuck up all the time Anyway that devil Gone fuck you, (16:01):
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Kevin Tejada: Next devil Certain hormonal conditions or medical interventions Can create region (16:07):
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Kevin Tejada: specific fat loss patterns I am not a doctor So I'm just going to kind of guess (16:12):
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Kevin Tejada: at this I'm going to assume That. (16:16):
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Speaker1: Some of this stuff (16:19):
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Kevin Tejada: Is basically like the genetic thing where the body has, you know, (16:22):
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Kevin Tejada: the fat deposits in different areas. (16:25):
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Kevin Tejada: So it might seem like, you know, all these conditions or hormones are affecting the fat loss. (16:27):
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Kevin Tejada: But I am pretty sure because of physics, if you just lost more weight, you would be good. (16:32):
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Kevin Tejada: Now, it's possible the amount of weight you've had to lose with that certain (16:39):
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Kevin Tejada: condition might create other problems. I don't know. I'm not a doctor. (16:42):
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Speaker1: But you lose more weight, more of the excess weight will come off you. That's just how (16:46):
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Kevin Tejada: That losing weight overall Is not the only way that it works So it's not Man (17:18):
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Kevin Tejada: some of these counter arguments are fucking stupid. (17:25):
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Speaker1: Know it doesn't matter if you exercise a shit ton it's (17:29):
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Kevin Tejada: Not now this might be something that confuses people if you exercise you gain (17:32):
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Kevin Tejada: a lot of muscle your body burns more calories at rest so maybe some people think (17:36):
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Kevin Tejada: oh if i just work out my legs i'm gonna lose weight and then my legs are gonna (17:40):
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Kevin Tejada: be thicker with muscle and i lost weight overall because of the greater calorie (17:43):
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Kevin Tejada: burn at rest and it seems like i'm spot reducing yeah maybe you can trick someone like that but that's, (17:46):
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Kevin Tejada: that's not how the entire process works you lose weight everywhere what you (17:51):
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Kevin Tejada: see once you lose the weight on your body is determined by your exercise. (17:57):
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Kevin Tejada: Okay, let's go into some stats over here. Now, to get some obvious shit out of the way, (18:02):
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Kevin Tejada: a 2013 study in the Journal of Strength and Conditioning Research found that (18:07):
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Kevin Tejada: 12 weeks, three months of abdominal exercises had no effect on abdominal fat (18:12):
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Kevin Tejada: or waist circumference compared to control groups. (18:18):
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Kevin Tejada: No fucking shit. Now, they're doing a bunch of abdominal exercises the muscles (18:21):
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Kevin Tejada: probably gonna look in a way that you like, (18:27):
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Kevin Tejada: but you still can't see them so until you lose weight overall this one's wild (18:30):
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Kevin Tejada: 78 percent of fitness enthusiasts believe in some form of spot reduction despite (18:36):
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Kevin Tejada: overwhelming scientific evidence against it that's wild so four out of five (18:40):
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Kevin Tejada: people believe spot reduction exists oh fucking hell, (18:45):
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Kevin Tejada: The average person will try four to six different spot reduction methods Before (18:50):
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Kevin Tejada: accepting that they don't work I think for me it was maybe one or two I think. (18:55):
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Kevin Tejada: I mean hey if you're starting out You're kind of dumb or whatever That stomach (19:03):
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Kevin Tejada: one makes a little sense you know. (19:07):
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Kevin Tejada: Or at least you hope it makes sense at the time 91% of fitness infomercials, (19:11):
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Kevin Tejada: Which I'm not sure if they exist anymore, (19:17):
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Kevin Tejada: promote some form of spot reduction or targeted (19:19):
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Kevin Tejada: fat loss like oh you want to lose fat in (19:22):
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Kevin Tejada: your butt or blah blah blah now those things might (19:25):
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Kevin Tejada: actually result in losing fat in your butt but it's going to result in losing (19:28):
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Kevin Tejada: fat everywhere so it's kind of uh it's misleading women have approximately 6 (19:31):
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Kevin Tejada: to 11 percent more body fat than men naturally yet are targeted for 73 percent (19:38):
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Kevin Tejada: of Spot reduction marketing. (19:44):
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Kevin Tejada: As I said, women get the fucking shaft of fitness as per usual. (19:45):
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Kevin Tejada: Because their bodies are slightly different. They think, you know, fitness is a man thing. (19:49):
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Kevin Tejada: So they just, they don't know what's going on. They fall for a bunch of shit (19:53):
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Kevin Tejada: because they're targeted and fed all these fucking lies. (19:57):
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Kevin Tejada: I've never seen a man with a waist trainer before Individuals who focus on overall (20:01):
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Kevin Tejada: fat loss Through, you know, nutrition Proper nutrition, caloric deficit, and exercise. (20:06):
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Kevin Tejada: Lose 3.4 times more fat Than those focusing on spot reduction, (20:12):
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Kevin Tejada: Which makes sense Someone's trying to focus on one little part of their body (20:17):
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Kevin Tejada: As opposed to the other person who's losing weight everywhere I mean, (20:21):
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Kevin Tejada: one of them's going to be successful The other is going to be sad. (20:24):
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Kevin Tejada: This one's funny A person would need to perform About 250,000 crunches To burn (20:28):
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Kevin Tejada: one pound of fat Through exercise alone This. (20:34):
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Kevin Tejada: The fact that your body loses weight overall gradually. (21:43):
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Kevin Tejada: That's the only thing you can do. Accept it or get liposuction. (21:48):
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Kevin Tejada: Do you lose weight overall? It is partially, like I said, determined by genetics, your fat storage. (21:53):
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Kevin Tejada: Like for men, for example, the lower stomach is where a lot of the last bit of fat is going to be. (21:58):
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Kevin Tejada: For women, it's more around the legs, thighs, whatever. (22:05):
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Kevin Tejada: But regardless, just keep losing weight and that will go away as well. (22:09):
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Kevin Tejada: Toning is also a big issue with this, just the concept, (22:12):
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Kevin Tejada: the marketing term of toning where people think oh you exercise they're toning (22:16):
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Kevin Tejada: exercises and at the same time (22:22):
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Kevin Tejada: you're going to lose fat and you know gain muscle in that area fucking no, (22:23):
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Kevin Tejada: toning and spot reduction go together so well in the bullshit sandwich I hate them both, (22:30):
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Kevin Tejada: being toned means having some muscle on you and having a low enough body fat (22:37):
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Kevin Tejada: to see some of that muscle here's another tip by the way. (22:41):
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Speaker1: If you want (22:46):
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Kevin Tejada: If you want abs you need to not only develop your muscle by i would recommend (22:47):
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Kevin Tejada: doing a heavy challenging compound exercises you know like fucking squatting. (22:52):
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Speaker1: And having a low enough body fat percentage to (22:58):
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Kevin Tejada: See it now for men this is typically about 15 body fat or lower and you can (23:03):
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Kevin Tejada: see a i don't know how what level that you can see it at that point but you'll (23:07):
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Kevin Tejada: be able to see something. (23:12):
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Kevin Tejada: For women, it's 22% body fat. You'll be able to see synabs. (23:13):
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Speaker1: You notice that's (23:17):
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Kevin Tejada: A huge difference. For men, it's 15%. For women, it's almost a fourth. (23:18):
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Kevin Tejada: Women, as I said, have more body fat naturally. (23:21):
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Speaker1: And (23:25):
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Kevin Tejada: People love taking. (23:26):
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Speaker1: Advantage of that fact. (23:27):
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Kevin Tejada: Recommend, take pictures as always. When you're making progress, (23:29):
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Kevin Tejada: take pictures and study the whole picture. (23:32):
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Speaker1: Okay? (23:34):
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Kevin Tejada: With progress pictures, often when you start off overweight, (23:35):
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Kevin Tejada: you're going to notice the stomach going down the most, but don't just pay attention (23:38):
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Kevin Tejada: to that and think, oh man, I'm just reducing my stomach. (23:42):
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Kevin Tejada: No, look at the rest of you, the arm, the shoulder, the back, (23:45):
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Kevin Tejada: the legs, all that stuff. Look at everything. (23:49):
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Speaker1: They may change slower, (23:51):
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Kevin Tejada: But they are changing as well. Don't focus on the biggest thing and say, (23:52):
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Kevin Tejada: oh yeah, I'm targeting. No, all of it's happening. (23:55):
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Speaker1: Everything everywhere all at once (23:59):
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Kevin Tejada: And you know what sometimes through genetics even if you have a fairly you know (24:01):
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Kevin Tejada: somewhat low body fat percentage you still might show something, (24:05):
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Kevin Tejada: choice if you want to sometimes you just got to be be like (24:16):
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Kevin Tejada: you know what i'm x percent body fat i'm quite healthy i'm fit i just you know (24:19):
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Kevin Tejada: my i have a bit of unfortunate thing going on with my lower belly just a little (24:24):
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Kevin Tejada: bit but you know it's okay but you can do something about it just let you know (24:28):
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Kevin Tejada: what i'm saying is genetically sometimes it might you know this might be a bit unfortunate, (24:33):
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Kevin Tejada: the distribution of the fat but. (24:39):
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Speaker1: You still have control (24:41):
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Kevin Tejada: Anyway what's the silliest uh spot reduction myth you found the the sit-ups (24:42):
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Kevin Tejada: turning in turning my fat ass stomach into abs was mine that was i believe that (24:47):
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Kevin Tejada: for way too long way before i became a trainer by the way i. (24:52):
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Speaker1: Wasn't I wasn't fucking dumb even that early (24:56):
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Kevin Tejada: On in my training career. What was yours? Leave it in the comments. (24:58):
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Kevin Tejada: Anyway, I hope you make it. See you next time. (25:03):
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Kevin Tejada: weight is, and they just grab their fucking side and say, I want to lose weight right here. (00:32):
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Kevin Tejada: I'm sorry, but you can't just do that unless you get liposuction. (00:38):
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Kevin Tejada: This episode is about spot reduction, which is the incorrect belief that you (00:41):
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Kevin Tejada: can lose weight in specific parts of your body, especially through focused exercise. (00:46):
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Kevin Tejada: For example, some people think they can lose by doing crunches. (00:53):
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Kevin Tejada: I used to be this way because I was fucking stupid. (00:56):
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Kevin Tejada: This has been known for a very long time that you can't just exercise or lose (01:00):
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Kevin Tejada: weight in specific areas without surgery. (01:05):
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Kevin Tejada: We've known this for a long time, but people still think it's possible. (01:07):
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Kevin Tejada: This was an insanely common thing that I saw when I used to work. (01:12):
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Kevin Tejada: Knowledge journey as a trainer there in the Bronx. (01:21):
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Kevin Tejada: Now, if you don't know, in the Bronx, in New York, is a very, (01:25):
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Kevin Tejada: very heavy Latino population. (01:29):
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Kevin Tejada: I think mostly from the Dominican Republic, maybe Puerto Rican as well. (01:32):
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Kevin Tejada: I think mostly Dominican. (01:37):
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Kevin Tejada: And it was mostly the women doing this. But when I worked there, (01:39):
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Kevin Tejada: I would see many, many women come in with the, (01:42):
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Kevin Tejada: what do you call the waist trainer the waist strap basically like (01:46):
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Kevin Tejada: a shitty corset that would hold all (01:49):
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Kevin Tejada: of their stomach together so they looked slim and they thought hey if i keep (01:52):
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Kevin Tejada: doing this i'm going to be thinner because my body will be pressed in that way (01:57):
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Kevin Tejada: i'll just lose the weight there right i know this because people have asked (02:02):
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Kevin Tejada: me that and said that they thought that was the case i really regret early on in my, (02:06):
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Kevin Tejada: helping people career, whatever you want to call it, (02:12):
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Kevin Tejada: that I was stricter with calories than the explanation of that because there (02:15):
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Kevin Tejada: were so many people who, they just, they were going the wrong fucking way and (02:19):
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Kevin Tejada: I tried to say, you know, how about the eating? How's that? But they weren't hearing it. (02:23):
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Kevin Tejada: Nowadays, I don't fucking if you're unwilling to track calories in any way whatsoever, (02:28):
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Kevin Tejada: we cannot work together. That's not happening. (02:35):
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Kevin Tejada: It always ends poorly. I get blamed for it and the person doesn't get what they want. We all lose. (02:38):
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Kevin Tejada: I remember I might have said this before, but right before COVID, (02:45):
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Kevin Tejada: I was working at a YMCA and I was speaking to this woman who was my client for a bit. (02:51):
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Kevin Tejada: And she went to lose weight, but just to exercise. She didn't want to worry. (02:59):
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Speaker1: About food whatsoever. I told her, you know, (03:04):
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Kevin Tejada: It's pretty important. If you don't do that, I can't guarantee you're going (03:07):
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Kevin Tejada: to lose weight the way you want to. I was like, I don't care. (03:10):
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Kevin Tejada: I don't want to do that. I'm just going to try to exercise, whatever. (03:11):
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Kevin Tejada: And, you know, she was, like, not crazy overweight. Just, you know, just a bit. Somewhat, (03:15):
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Kevin Tejada: she can get to probably her her her most ideal body within a year if she tracked (03:25):
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Kevin Tejada: her calories of course so after a couple months or so she's like you know what this isn't working, (03:33):
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Kevin Tejada: in my head I'm thinking I knew this was coming but you know I wanted her to (03:38):
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Kevin Tejada: figure this out I guess even though I warned her she's like yeah I'm just gonna (03:43):
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Kevin Tejada: go to Mexico and there's a doctor I know who has these pills that can help me lose weight. (03:47):
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Kevin Tejada: And I'm thinking, oh, this is who I'm trying to convince over here. All right. All right. (03:52):
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Speaker1: Now, of course, (04:00):
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Kevin Tejada: She was one of those people who wanted to lose weight in her stomach specifically (04:00):
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Kevin Tejada: without doing anything regarding exercise or rather anything regarding food. (04:03):
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Kevin Tejada: Here's the thing about spot reduction. It's not real and you lose weight everywhere at the same time. (04:08):
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Kevin Tejada: So if you want to lose weight in one specific place, you just have to lose weight. (04:14):
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Kevin Tejada: Now, if you want to change how you're shaped at a particular weight, (04:19):
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Kevin Tejada: that's where exercise can come in. (04:24):
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Kevin Tejada: There is such a thing as being skinny fat. You know, you lose a bunch of weight, (04:26):
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Kevin Tejada: but you're still kind of weirdly flabby because there's no muscle on you. (04:29):
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Kevin Tejada: You're just kind of skin and bone. (04:34):
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Kevin Tejada: Although those people are slightly. (04:36):
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Speaker1: Slightly overweight too, but not too much. (04:38):
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Kevin Tejada: However, it shows itself in a weird way if you don't have any muscle. (04:41):
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Kevin Tejada: So if you do want to lose weight in a particular (04:45):
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Kevin Tejada: place well you can't do that by itself you have to lose weight everywhere and (04:48):
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Kevin Tejada: then that particular place will lose weight along with the rest of your body (04:52):
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Kevin Tejada: and then also in the meantime you can exercise so that when the excess body (04:56):
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Kevin Tejada: fat is gone the rest of you will look better and probably more the way that (05:01):
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Kevin Tejada: you're thinking of anyways, (05:05):
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Kevin Tejada: But for some reason, people still think, hey, I can lose weight in just my stomach, (05:07):
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Kevin Tejada: just my arms, just my hips, just my thighs. (05:13):
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Kevin Tejada: No, no, no, you can't do that. But a lot of people do think they can do that. (05:17):
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Kevin Tejada: And what this does is leads to a lot of wasted time and money, mental effort. (05:21):
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Kevin Tejada: I still see this to this day. I don't know what it is with Latinas. (05:28):
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Kevin Tejada: And I can say this because I'm Latino. Fuck you. (05:31):
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Kevin Tejada: They fall victim to this shit so fucking hard. (05:33):
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Kevin Tejada: Especially with the waist trainers I feel like I've ever seen a white woman (05:38):
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Kevin Tejada: wear Or a black woman or an Asian woman Or anyone wear a waist trainer before, (05:42):
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Kevin Tejada: I'm assuming different cultures have different. (05:48):
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Kevin Tejada: Stupid ways to lose weight Different kinds of scams But the waist trainer, (05:52):
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Kevin Tejada: I know there's this woman at the gym I go to now Or one of the gyms I go to (05:57):
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Kevin Tejada: now So I have a gym at work, thankfully on my own time, (06:01):
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Kevin Tejada: this is a woman who is Latina, of course. (06:07):
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Kevin Tejada: She has this waist trainer on. I'm thinking, whenever I see that, (06:10):
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Kevin Tejada: I try to imagine, like, what if they didn't wear that? (06:14):
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Kevin Tejada: I'm looking at, like, the rest of their body composition. I'm thinking, (06:16):
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Kevin Tejada: how, like, are they really that out of shape, overweight, fat, whatever? (06:19):
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Kevin Tejada: And I'm looking, I'm like, I think this woman is probably totally fine without (06:24):
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Kevin Tejada: that. I'm wondering why she's wearing that. (06:28):
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Kevin Tejada: Well, it's probably because she thinks, hey, I want a thinner waist, (06:31):
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Kevin Tejada: so I'm going to wear this forever. (06:33):
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Kevin Tejada: I mean, I don't know. I haven't spoken to her, but I'm basing this on people (06:35):
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Kevin Tejada: I've spoken to in the past who thought the same way and did the same thing, (06:39):
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Kevin Tejada: thinking, hey, I want a thinner waist. (06:43):
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Kevin Tejada: I'm going to wear this waist trainer until I am thinner there, (06:44):
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Kevin Tejada: not knowing that that is just part of the experience when you lose weight as (06:49):
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Kevin Tejada: a whole. You're going to lose weight everywhere. (06:54):
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Kevin Tejada: And that's something a lot of people don't think about. They're going to lose (06:56):
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Kevin Tejada: weight everywhere. So especially women, they think, oh, I just want to lose (06:58):
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Kevin Tejada: weight in my waist. I want to keep my butt. I want to do all this shit. (07:01):
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Kevin Tejada: No, the only way you can lose weight in your waist is to lose weight in your butt too. (07:04):
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Kevin Tejada: That's it. Now, what you can do is strength train and then the rest of you will (07:10):
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Kevin Tejada: be shaped in a better way. So you can, in a way, keep your butt, (07:15):
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Kevin Tejada: probably improve it too. (07:18):
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Kevin Tejada: But no, you cannot pick and choose where you lose weight. That is called liposuction. (07:20):
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Kevin Tejada: Now genetics do play a part (07:24):
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Kevin Tejada: in the fat distribution for example (07:27):
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Kevin Tejada: those people were thinking oh man the last you know the last part to lose weight (07:31):
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Kevin Tejada: is like my stomach or my thighs that that's somewhat legit like obviously you (07:35):
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Kevin Tejada: still need to just lose more weight and then that will also decrease but the (07:40):
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Kevin Tejada: way that the actual body fat is distributed is a lot of it Is due to the genetics (07:45):
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Kevin Tejada: of it That's just how it is, (07:50):
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Kevin Tejada: But it doesn't mean Oh my god Your fucking waist and thighs Are going to be fat for it No, (07:52):
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Kevin Tejada: Just lose weight All that will Will come along for the ride For the weight loss (07:56):
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Kevin Tejada: ride You just have to keep going If you feel like it's not happening You want (08:00):
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Kevin Tejada: to lose weight In one specific area Keep fucking going It's going to take longer That's it, (08:04):
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Kevin Tejada: You can't just suck the fat out Do some crunches And be done That's not how it works, (08:08):
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Kevin Tejada: My dumb ass In the past thought. (08:13):
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Kevin Tejada: Even crazier than lose weight in my stomach if I do crunches. (08:16):
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Kevin Tejada: I thought I could harden my fat if I did sit-ups. (08:21):
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Kevin Tejada: Harden the fat on my stomach. Oh man, I can get a really sick six-pack because every day I was fat. (08:26):
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Kevin Tejada: Let me just do crunches and sit-ups and I can just turn that straight up into (08:30):
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Kevin Tejada: muscle. Good fucking Lord. (08:34):
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Kevin Tejada: That's not how it works. But you know what? I used to be dumb back in the day. (08:37):
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Kevin Tejada: Some people are still dumb in that respect hopefully they know sit-ups do not equal, (08:41):
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Kevin Tejada: lost fat in the stomach not at (08:47):
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Kevin Tejada: all what it can cause is when you do lose weight that you have more pleasing (08:50):
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Kevin Tejada: rectus abdominis but i don't really like pull uh sit-ups and crunches i think (08:56):
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Kevin Tejada: they're stupid unless you're a fighter that can be helpful that movement in (09:02):
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Kevin Tejada: terms of like having abs or whatever. (09:06):
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Kevin Tejada: I think honestly, just doing compound movements very challengingly will get (09:08):
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Kevin Tejada: you, cause your core is involved in that anyway. So just do that. (09:13):
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Kevin Tejada: But that's beside the point. (09:18):
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Speaker1: There are so many people who do crunches and sit-ups for a six pack. (09:20):
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Kevin Tejada: They do, you know, some of these leg machines because they think their thighs are too fat. (09:24):
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Kevin Tejada: Now, some of the research I've done for this, I found out that there's such (09:29):
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Kevin Tejada: a thing called toning shoes that used to exist. I don't remember what that is. (09:34):
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Kevin Tejada: I don't know if that's the same as another thing where it's like kind of this platform. (09:39):
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Kevin Tejada: Not those vibrational platforms, really, but something kind of maybe a predecessor (09:42):
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Kevin Tejada: to it where you would stand on it and you would kind of vibrate or move or something (09:46):
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Kevin Tejada: like that, shake, and then you would lose weight. (09:50):
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Kevin Tejada: I'm assuming that this, I don't know what the fuck the shoes are. (09:54):
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Kevin Tejada: I don't know. And you know what? I'm just remembering that editing exists. (09:56):
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Kevin Tejada: So I'm going to look it up. (10:00):
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Kevin Tejada: Toning shoes were not anything what I thought they were. They're something much (10:02):
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Kevin Tejada: more recent. The late 2000s, early 2010s. (10:06):
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Kevin Tejada: Basically shoes that were shaped like a rocking chair in the bottom was kind of weird. (10:10):
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Kevin Tejada: And what that was supposed to do is kind of the idea behind, (10:16):
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Kevin Tejada: related to high heels where Women are upright and they're kind of You know they're (10:20):
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Kevin Tejada: kind of doing like a calf raise The whole time right now with this. (10:25):
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Speaker1: The claim is (10:28):
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Kevin Tejada: That Based on the way that the shoe is shaped You're going to be toning your, (10:30):
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Kevin Tejada: You're going to be toning your Your legs and your butt And losing weight there Good fucking lord, (10:35):
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Kevin Tejada: You can't lose weight In your butt by (10:42):
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Kevin Tejada: walking I don't know what people (10:45):
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Kevin Tejada: were Thinking with this and i (10:48):
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Kevin Tejada: assume due to just you know general balance (10:52):
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Kevin Tejada: and walking yeah maybe it works like a really really shitty calf raise every (10:55):
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Kevin Tejada: half second but probably not even anywhere near close to just you know fucking (11:00):
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Kevin Tejada: squatting or something doing jumps or whatever like something more effective (11:06):
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Kevin Tejada: that is crazy anyway that kind of stuff has turned over has turned into. (11:10):
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Kevin Tejada: Like waist trainers, like I said, and targeted fat loss supplements, which I didn't know. (11:16):
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Kevin Tejada: I guess I did. I did have seen these before, but I kind of blocked that out (11:21):
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Kevin Tejada: of my mind because it was so blatantly bullshit. I didn't feel like wasting (11:26):
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Kevin Tejada: brain space thinking about it. (11:29):
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Kevin Tejada: That's really silly. I'm assuming you take pills or powder or whatever. (11:31):
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Kevin Tejada: And then it's like, oh, burn belly fat. (11:35):
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Kevin Tejada: I don't know how fuck that works, but okay. (11:37):
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Kevin Tejada: Anyway, some people who fall for this the spot reduction (11:41):
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Kevin Tejada: myth is are people who have you know unfortunate (11:44):
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Kevin Tejada: fat distribution spots you know those people who have that (11:48):
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Kevin Tejada: issue where the like the last bit of fat they lose is around (11:51):
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Kevin Tejada: the love handles or maybe the lower stomach or (11:55):
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Kevin Tejada: thighs or something like that and like (11:58):
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Kevin Tejada: i said if you just keep losing weight that will be you (12:01):
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Kevin Tejada: know quote-unquote fixed as well some people think oh no i i have only a problem (12:04):
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Kevin Tejada: in that area and i need to get rid of that no the issue is actually the you're (12:10):
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Kevin Tejada: just kind of overweight in general not that much potentially but still overweight and. (12:14):
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Speaker1: You just need to (12:21):
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Kevin Tejada: Lose that excess weight and then you'll be good or just exercise a shit ton (12:22):
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Kevin Tejada: you'll be better in general because if people are really you know fit and they (12:27):
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Kevin Tejada: have a bit of excess fat on them it looks much differently than if you're just a lazy piece, (12:31):
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Kevin Tejada: generally pretty smart guy. But this guy, he somewhat recently went through like a, (13:09):
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Kevin Tejada: disgusting looking kind of weird liposuction type of surgery for his waist because (13:16):
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Kevin Tejada: he just wasn't satisfied. (13:23):
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Kevin Tejada: He was showing a picture in the video saying, and this one, I clearly have giant (13:25):
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Kevin Tejada: love handles and it looks terrible. (13:31):
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Kevin Tejada: I'm thinking this guy is fucked in the head he does not that's not even remotely (13:33):
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Kevin Tejada: what i'm looking at right now but. (13:38):
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Speaker1: The reason he said (13:41):
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Kevin Tejada: Oh yeah i have you know my certain fat cells or whatever whatever like he (13:41):
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Kevin Tejada: understands fitness and calorie stuff and all that stuff right (13:44):
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Kevin Tejada: like he understands the science of it (13:47):
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Kevin Tejada: all yet because he thought oh that's not (13:50):
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Kevin Tejada: good enough then he got this fucking weird ass liposuction on (13:54):
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Kevin Tejada: the side and it man it looks terrible really (13:57):
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Kevin Tejada: bloody i was thinking of getting you know when i (14:00):
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Kevin Tejada: was a bit younger i was thinking of getting maybe some skin (14:03):
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Kevin Tejada: tightening surgery a bit because i have a little bit of extra skin (14:06):
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Kevin Tejada: due to losing 100 pounds but seeing that (14:09):
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Kevin Tejada: i'm like you know what i'm good i can deal with this because that looks oh lord (14:12):
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Kevin Tejada: that looks that looks fucking insane but yeah even people who are very fit strong (14:18):
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Kevin Tejada: whatever they can still suffer from not thinking that their body is just this (14:23):
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Kevin Tejada: is normal or good enough so they want to spot reduce them And like I said, (14:28):
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Kevin Tejada: the only real way to do that is to get surgery. (14:31):
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Kevin Tejada: And that's what he did. So you know what? Fucking fair enough. (14:34):
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Kevin Tejada: But there's some people who have love handles and they do that fucking dangerous as shit. (14:37):
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Kevin Tejada: Lateral bend. They grab a weight and they just bend to the side. (14:41):
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Kevin Tejada: Not realizing that their spine doesn't really like being under that much fucking (14:44):
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Kevin Tejada: load while it's bent over. (14:47):
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Kevin Tejada: And they're, you know, just doing that dangerous shit to reduce love handles (14:50):
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Kevin Tejada: and fat there or whatever. (14:53):
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Kevin Tejada: That's not how it works. Let's play a devil's advocate though. (14:55):
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Kevin Tejada: Some studies show Slightly increased blood flow To areas being exercised Which (14:58):
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Kevin Tejada: could theoretically enhance Lipolysis in that region I don't know what the fuck (15:03):
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Kevin Tejada: lipolysis is It relates to fat of course I'm assuming. (15:09):
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Kevin Tejada: It's something that has a negligible effect Let me look this shit up real quick, (15:13):
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Kevin Tejada: So lipolysis Or probably lipolysis Because English is dumb Is the metabolic process by which fat's. (15:18):
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Kevin Tejada: Claim that increased blood flow can help with lipolysis is why people, (15:28):
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Kevin Tejada: it's basically been debunked. (15:34):
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Kevin Tejada: Some people think that that means, oh, spot reduction is a thing, right? (15:39):
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Kevin Tejada: But no, the evidence shows consistently that fat loss occurs systemic, (15:43):
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Kevin Tejada: like throughout the entire body, rather than just what you're exercising. (15:47):
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Kevin Tejada: This lipolysis is about the actual I think if I'm reading this right It's about (15:53):
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Kevin Tejada: the macronutrient fat Not the actual excess body weight Which is hilarious Because (15:56):
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Kevin Tejada: that's something people fuck up all the time Anyway that devil Gone fuck you, (16:01):
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Kevin Tejada: Next devil Certain hormonal conditions or medical interventions Can create region (16:07):
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Kevin Tejada: specific fat loss patterns I am not a doctor So I'm just going to kind of guess (16:12):
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Kevin Tejada: at this I'm going to assume That. (16:16):
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Speaker1: Some of this stuff (16:19):
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Kevin Tejada: Is basically like the genetic thing where the body has, you know, (16:22):
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Kevin Tejada: the fat deposits in different areas. (16:25):
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Kevin Tejada: So it might seem like, you know, all these conditions or hormones are affecting the fat loss. (16:27):
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Kevin Tejada: But I am pretty sure because of physics, if you just lost more weight, you would be good. (16:32):
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Kevin Tejada: Now, it's possible the amount of weight you've had to lose with that certain (16:39):
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Kevin Tejada: condition might create other problems. I don't know. I'm not a doctor. (16:42):
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Speaker1: But you lose more weight, more of the excess weight will come off you. That's just how (16:46):
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Kevin Tejada: That losing weight overall Is not the only way that it works So it's not Man (17:18):
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Kevin Tejada: some of these counter arguments are fucking stupid. (17:25):
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Speaker1: Know it doesn't matter if you exercise a shit ton it's (17:29):
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Kevin Tejada: Not now this might be something that confuses people if you exercise you gain (17:32):
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Kevin Tejada: a lot of muscle your body burns more calories at rest so maybe some people think (17:36):
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Kevin Tejada: oh if i just work out my legs i'm gonna lose weight and then my legs are gonna (17:40):
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Kevin Tejada: be thicker with muscle and i lost weight overall because of the greater calorie (17:43):
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Kevin Tejada: burn at rest and it seems like i'm spot reducing yeah maybe you can trick someone like that but that's, (17:46):
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Kevin Tejada: that's not how the entire process works you lose weight everywhere what you (17:51):
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Kevin Tejada: see once you lose the weight on your body is determined by your exercise. (17:57):
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Kevin Tejada: Okay, let's go into some stats over here. Now, to get some obvious shit out of the way, (18:02):
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Kevin Tejada: a 2013 study in the Journal of Strength and Conditioning Research found that (18:07):
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Kevin Tejada: 12 weeks, three months of abdominal exercises had no effect on abdominal fat (18:12):
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Kevin Tejada: or waist circumference compared to control groups. (18:18):
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Kevin Tejada: No fucking shit. Now, they're doing a bunch of abdominal exercises the muscles (18:21):
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Kevin Tejada: probably gonna look in a way that you like, (18:27):
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Kevin Tejada: but you still can't see them so until you lose weight overall this one's wild (18:30):
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Kevin Tejada: 78 percent of fitness enthusiasts believe in some form of spot reduction despite (18:36):
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Kevin Tejada: overwhelming scientific evidence against it that's wild so four out of five (18:40):
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Kevin Tejada: people believe spot reduction exists oh fucking hell, (18:45):
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Kevin Tejada: The average person will try four to six different spot reduction methods Before (18:50):
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Kevin Tejada: accepting that they don't work I think for me it was maybe one or two I think. (18:55):
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Kevin Tejada: I mean hey if you're starting out You're kind of dumb or whatever That stomach (19:03):
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Kevin Tejada: one makes a little sense you know. (19:07):
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Kevin Tejada: Or at least you hope it makes sense at the time 91% of fitness infomercials, (19:11):
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Kevin Tejada: Which I'm not sure if they exist anymore, (19:17):
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Kevin Tejada: promote some form of spot reduction or targeted (19:19):
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Kevin Tejada: fat loss like oh you want to lose fat in (19:22):
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Kevin Tejada: your butt or blah blah blah now those things might (19:25):
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Kevin Tejada: actually result in losing fat in your butt but it's going to result in losing (19:28):
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Kevin Tejada: fat everywhere so it's kind of uh it's misleading women have approximately 6 (19:31):
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Kevin Tejada: to 11 percent more body fat than men naturally yet are targeted for 73 percent (19:38):
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Kevin Tejada: of Spot reduction marketing. (19:44):
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Kevin Tejada: As I said, women get the fucking shaft of fitness as per usual. (19:45):
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Kevin Tejada: Because their bodies are slightly different. They think, you know, fitness is a man thing. (19:49):
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Kevin Tejada: So they just, they don't know what's going on. They fall for a bunch of shit (19:53):
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Kevin Tejada: because they're targeted and fed all these fucking lies. (19:57):
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Kevin Tejada: I've never seen a man with a waist trainer before Individuals who focus on overall (20:01):
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Kevin Tejada: fat loss Through, you know, nutrition Proper nutrition, caloric deficit, and exercise. (20:06):
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Kevin Tejada: Lose 3.4 times more fat Than those focusing on spot reduction, (20:12):
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Kevin Tejada: Which makes sense Someone's trying to focus on one little part of their body (20:17):
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Kevin Tejada: As opposed to the other person who's losing weight everywhere I mean, (20:21):
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Kevin Tejada: one of them's going to be successful The other is going to be sad. (20:24):
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Kevin Tejada: This one's funny A person would need to perform About 250,000 crunches To burn (20:28):
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Kevin Tejada: one pound of fat Through exercise alone This. (20:34):
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Kevin Tejada: The fact that your body loses weight overall gradually. (21:43):
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Kevin Tejada: That's the only thing you can do. Accept it or get liposuction. (21:48):
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Kevin Tejada: Do you lose weight overall? It is partially, like I said, determined by genetics, your fat storage. (21:53):
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Kevin Tejada: Like for men, for example, the lower stomach is where a lot of the last bit of fat is going to be. (21:58):
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Kevin Tejada: For women, it's more around the legs, thighs, whatever. (22:05):
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Kevin Tejada: But regardless, just keep losing weight and that will go away as well. (22:09):
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Kevin Tejada: Toning is also a big issue with this, just the concept, (22:12):
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Kevin Tejada: the marketing term of toning where people think oh you exercise they're toning (22:16):
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Kevin Tejada: exercises and at the same time (22:22):
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Kevin Tejada: you're going to lose fat and you know gain muscle in that area fucking no, (22:23):
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Kevin Tejada: toning and spot reduction go together so well in the bullshit sandwich I hate them both, (22:30):
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Kevin Tejada: being toned means having some muscle on you and having a low enough body fat (22:37):
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Kevin Tejada: to see some of that muscle here's another tip by the way. (22:41):
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Speaker1: If you want (22:46):
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Kevin Tejada: If you want abs you need to not only develop your muscle by i would recommend (22:47):
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Kevin Tejada: doing a heavy challenging compound exercises you know like fucking squatting. (22:52):
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Speaker1: And having a low enough body fat percentage to (22:58):
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Kevin Tejada: See it now for men this is typically about 15 body fat or lower and you can (23:03):
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Kevin Tejada: see a i don't know how what level that you can see it at that point but you'll (23:07):
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Kevin Tejada: be able to see something. (23:12):
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Kevin Tejada: For women, it's 22% body fat. You'll be able to see synabs. (23:13):
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Speaker1: You notice that's (23:17):
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Kevin Tejada: A huge difference. For men, it's 15%. For women, it's almost a fourth. (23:18):
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Kevin Tejada: Women, as I said, have more body fat naturally. (23:21):
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Speaker1: And (23:25):
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Kevin Tejada: People love taking. (23:26):
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Speaker1: Advantage of that fact. (23:27):
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Kevin Tejada: Recommend, take pictures as always. When you're making progress, (23:29):
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Kevin Tejada: take pictures and study the whole picture. (23:32):
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Speaker1: Okay? (23:34):
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Kevin Tejada: With progress pictures, often when you start off overweight, (23:35):
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Kevin Tejada: you're going to notice the stomach going down the most, but don't just pay attention (23:38):
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Kevin Tejada: to that and think, oh man, I'm just reducing my stomach. (23:42):
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Kevin Tejada: No, look at the rest of you, the arm, the shoulder, the back, (23:45):
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Kevin Tejada: the legs, all that stuff. Look at everything. (23:49):
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Speaker1: They may change slower, (23:51):
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Kevin Tejada: But they are changing as well. Don't focus on the biggest thing and say, (23:52):
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Kevin Tejada: oh yeah, I'm targeting. No, all of it's happening. (23:55):
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Speaker1: Everything everywhere all at once (23:59):
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Kevin Tejada: And you know what sometimes through genetics even if you have a fairly you know (24:01):
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Kevin Tejada: somewhat low body fat percentage you still might show something, (24:05):
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Kevin Tejada: choice if you want to sometimes you just got to be be like (24:16):
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Kevin Tejada: you know what i'm x percent body fat i'm quite healthy i'm fit i just you know (24:19):
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Kevin Tejada: my i have a bit of unfortunate thing going on with my lower belly just a little (24:24):
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Kevin Tejada: bit but you know it's okay but you can do something about it just let you know (24:28):
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Kevin Tejada: what i'm saying is genetically sometimes it might you know this might be a bit unfortunate, (24:33):
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Kevin Tejada: the distribution of the fat but. (24:39):
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Speaker1: You still have control (24:41):
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Kevin Tejada: Anyway what's the silliest uh spot reduction myth you found the the sit-ups (24:42):
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Kevin Tejada: turning in turning my fat ass stomach into abs was mine that was i believe that (24:47):
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Kevin Tejada: for way too long way before i became a trainer by the way i. (24:52):
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Speaker1: Wasn't I wasn't fucking dumb even that early (24:56):
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Kevin Tejada: On in my training career. What was yours? Leave it in the comments. (24:58):
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Kevin Tejada: Anyway, I hope you make it. See you next time. (25:03):
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