Why You Can’t Lose Belly Fat With Crunches?
How Little a Crunch Actually Burns
You have done hundreds of crunches and the stomach is still there. If this is familiar to you then the issue is not your effort but the belief that has been propagated in the gyms and on social media for decades that 'working' a muscle burns the fat on top of it. The body does not function this way, and once you know why your fitness routine becomes much easier and more effective.
The Myth of "Spot Reduction"
Many people think that exercising a particular body part burns the fat stored in it and so doing crunches for a flat stomach and leg raises for slimmer thighs makes sense. However, fat is burned from the body's stores in a pattern largely dictated by genetics, hormones and age, and you cannot choose where it comes off. Crunches work the muscles in your abdomen, but they do not ask the fat coating them to budge first.
A crunch is a small movement done with a small cluster of muscles over a short distance. Even a set of crunches done for a long time uses a minuscule amount of energy as compared to even walking briskly or doing a session of squats and rows, where your whole body moves and uses energy. Fat loss requires a gap between the energy you consume and the energy you expend, and crunches rarely achieve this gap
Two Types of Belly Fat
Reducing Belly Fat: What Works
Resistance training.
Building muscle with weights increases the amount of energy your body uses up even while resting. Compound exercises that work the big muscles in your legs, back and chest while isolating smaller ones in the core are the most effective.
An effective food pattern.
You do not need to be on a fad diet. Having regular meals with adequate protein, more vegetables and fewer sugary and fried foods works wonders. Skipping meals often increases the tendency to gorge when you do not.
Regular physical activity.
Apart from your core and resistance workouts, a walk every day adds up. Cardio and HIIT are other effective ways to increase the amount of energy you burn, and the choice of activity is as important as the frequency.
Good sleep and stress management.
Poor sleep and high stress often increase appetite and unhealthy cravings. Getting 7-8 hours of good sleep each night supports your entire fitness journey.
Patience. Losing fat takes time.
Keep a log of your progress, get your waist measured, take pictures and observe how you feel. Do not get obsessed only with the number on the scale.
Where Crunches Fit In
Core workouts build a strong core that supports the whole body, protects the spine and helps you carry weights safely. Crunches are helpful, but they certainly cannot be the sole focus of a fitness routine. Visible abs can be achieved only when the fat layer over the abdominal muscles is reduced. This is where the aforementioned balanced routine comes into play.
A Sample Weekly Routine
Do resistance training 3 times a week, combine 2 sessions each of cardio/interval training, walk everyday and keep core exercises to 2 short sessions. Make sure that your meals are well rounded with protein and fibre and do not skip any important meals. Your trainer can help you fine tune this routine according to your age, fitness level and health condition.
Final Thoughts
Crunches will not reduce belly fat and a well rounded fitness program will. Combining resistance training with consistent activity, good food and adequate sleep will lead to the reduction of fat on your stomach, but if you want a fitness program that fits your body type and lifestyle the certified trainers at Evolutions Fitness Club in Saibaba Colony, Coimbatore are here to help.
PS: If you have been doing crunches and other abdominal exercises for months and it seems as if nothing is coming off your stomach.Come down to Evolutions Fitness Club in Saibaba Colony for a FREE trial session and let our trainers build a fitness plan for you that fits your lifestyle and dietary preferences.
Frequently Asked Questions
Can I lose belly fat only by doing abs exercises?
It is a common misconception that belly exercises reduce belly fat. Exercises like crunches work the muscles underneath the fat, but they do not get rid of the fat itself. Fat loss is controlled by the body's endocrine system and is influenced by your overall physical activity and food pattern.
How many crunches should I do a day?
There is no magic number here but most people find that 2 or 3 short sessions of core exercises a week combined with other core-strengthening activities is sufficient.
Which exercise is best for reducing belly fat?
A combination of compound exercises - squats, deadlifts, rows and presses - and walking or cycling, along with some interval training sessions.