I hear this a lot from people, “I need to do more crunches because I need to lose fat in my
belly.” It’s hard to make them understand that one exercise alone isn’t going to miraculously disappear all of their belly fat. Just ask anyone on the mats doing hundreds of crunches, they’ll all say they are “working on losing belly fat.” I read an article in the Idea Fit Fitness Journal that proves my statement and will hopefully help people understand that weight loss doesn’t happen in one region of your body.
The study, published in the Journal of Strength and Conditioning Research (2011; 25 [9], 2559-64) is based on the research done by the Southern Illinois University. It’s purpose was to “determine the effect- if any- of abdominal exercise on abdominal fat.” They had two groups, each comprised of 12 men and women, aged 18-40. One group was asked to refrain from exercise and the other group performed the abdominal exercises. The group doing the exercising, performed seven different exercises (2 sets of 10 reps), five days a week for six weeks.
At the end of the study, there was no difference in their weight, their body composition, or the measurements around their waist. The only change was that their core was stronger.
So … stop buying ab contraptions, stop spending hours at the gym working solely your abs, and start working on functional fitness that’s engaging your WHOLE body. Nutrition is a BIG factor as well. Going to the gym is only part of the equation. Eating clean, healthy and well rounded meals will provide you the fuels you need to get through the day and will help you stay further and further away from the junk meals.
Of course, I am the first to say that everyone should have their treats. But trust me, the cleaner your diet, the less you will crave in terms of sweets and junky fried food. Below is an article I read on Men’s Health that I found interesting.
This is the truth about abs and six packs. And I know that because I know have one. How did I do it? First you need to create a calorie deficit by doing exercise. Second, eat healthy. And third, the occasional ab exercise. About 10 mins. 3 times a week. And you’re better off doing core/abs exercise. Crunches will do nothing. What you want is a strong core.
The thing people don’t understand is that you have to burn fat all over before the fat in front of your abs melts. I’m at 6% body fat and it only took me about 3 months after learning a few things. You can’t burn huge amounts of fat while trying to build muscle. To do it quick, you have to do one or the other. I’m at a point now where I lost 13 lbs. and got down to 6%. Now it’s time to eat more and add muscle back while maintaining BF level.
Great advice. Thanks!
Thank God running and a mostly healthy diet has allowed me to not have too much of a belly issue. I wonder what I could have if I actually did ab work…I HATE ab workouts!
Do you hate all ab work or floor ab work?
All Ab work really, but mostly floor work. I am attempting to get better at it though after all a strong core help alleviate the work the rest of your body has to do. What is your favorite ab exercise?
Well I like isometric style exercises because I think they work better but check out this routine… Work the abs while targeting other muscles as well. http://www.fitnessmagazine.com/workout/abs/exercises/ab-exercises/
Thanks! I will look into this.
A good web site is teamripped.com
I follow a lot of the things Coach Wayne does. Of course, I don’t follow it completely but a lot of his advice has helped me. He’s very committed. I obviously have a different life style (aka occasional drink and going out) so I simply can’t follow everything but I do my best.
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