Crunches Don't Burn Belly Fat.
We’ve all been tempted by the ‘perfect exercises for a flat tummy’ or ‘guaranteed results with this one exercise!’ We try them out for a couple weeks and when nothing changes, we give up. The reason you don’t look like the man in the catalogue or the woman on your phone is because THEY do more than one exercise to maintain their physique. Keep reading for the truth behind the tabloids and social media workouts that just aren’t cutting it.
Crunches don’t burn belly fat. Neither does any ab exercise for that matter. This can be a tough thing to hear, but you may be able to relate. Ever spent months on an ab routine but to no avail? Maybe your muscles were starting to feel sore so you were convinced it was finally working but still nothing changed?
Are Crunches Even Worth It?
Of course! If crunches are not feasible for you, there is a huge variety of abdominal exercises that can work to your benefit. If an exercise is aligned with your goal and doesn’t cause pain or discomfort, then it is worth it! Even if these exercises aren’t burning belly fat, they are strengthening and defining the muscles underneath. This means that when your belly fat does disappear, you’ll have that definition you were seeking.
Localized Fat Burning
Crunches don’t burn belly fat, just like squats don’t slim down your legs. The truth about fat burning is that you can’t target just one area. Your body doesn’t know how to pick and choose areas that need improvement, so it doesn’t. Instead, it chooses to burn fat all over. This means if you’re looking to decrease fat in your arms, you’ll also lose it in your legs, tummy, hips, or anywhere else your body stores fat.
Whatever your fat loss goal, make sure you are eating ample protein to preserve your muscle tissue during the process. It can be just as easy to lose muscle along with fat, so don’t let this happen to you! Depending on your exercise level, your body may need anywhere from 1.2 – 2.2 grams of protein per kg of body weight (to figure out your weight in kg, divide your weight in pounds by 2.2.) While suitable for the majority of the population, your age, gender, type of protein, and activity level are all factors to consider. Consult with a nutrition specialist to determine the optimal amount of protein for your body.
So, How Do I Burn Fat?
Both cardio and weights are effective methods of burning fat, but the biggest factor is your diet. You can spend hours working out each week, but if your dietary goals aren’t aligned with your exercise, you’re never going to see change. A low fat, high protein, and moderate carb diet is a good place to start for the majority of people. Crash or fad diets that severely restrict or eliminate food groups aren’t sustainable and while they may get you fast results, they won’t last. If you feel like you do eat healthy but still don’t see results, reach out to a nutrition specialist who can help analyze your diet and work with you to create a plan for success.
Stop Looking At The Scale
This is especially true if you exercise. Muscle weighs more than fat, so don’t lose sleep over the number on the scale. Exercising builds muscle and may therefore increase your total weight. While this happens in incredibly small increments, it happens nonetheless. Instead of stepping on the scale each morning, take weekly or monthly measurements to track your progress. You can measure around your neck, chest, upper arms and legs, waist, and hips.
A bit of motivation
You don’t become ‘toned,’ ‘jacked,’ or ‘skinny’ overnight. You have to show up every day for yourself. You don’t have to be perfect, but you do have to be consistent. Prove to yourself that this is what you want, and nothing will stop you from achieving it. Rather than comparing yourself to others, aim to be the best YOU. Look back on pictures of yourself or healthy habits you once had and aim to be that person again.
If you want to be ‘strong like him’ or ‘toned like her,’ you’ll never reach your goal, because you’ll never be that person. As for the celebrities and influencers, please keep in mind that they are experts at exercising the wonders of photoshop. Your hard work will pay off. With reasonable exercise and a sustainable diet, you can and will make changes.
Citations
Dieter, Brad. “Protein and Weight Loss: How Much Protein Should You Eat Per Day?” NASM, 2020, blog.nasm.org/nutrition/how-much-protein-should-you-eat-per-day-for-weight-loss.