I see countless adverts and videos on social singing the praises of endless crunches and sit-ups, promising a flat stomach in record time. But before you start doing endless abs exercises, spot reduction or losing fat from a specific area through exercise alone, is a myth. The same as saying that quick results will last. You need to consistently eat well and move well and keep doing it.
I would also like to add here that being ripped, shredded or whatever you want to call it to reveal a six pack is NOT necessarily healthy. Having good cardiovascular health, flexibility, balance, bone strength as well as muscle strength are all MUCH more important than looking good. A visual six pack wont help you get off the sofa, allow you full and independent living or help to prevent falls in your 80’s and beyond. Train instead for your Old Lady Body!
But if losing body fat is your goal and you have excess to lose then here's the facts. Your body sheds fat as a whole, not in isolated sections. While crunches can strengthen your abdominal muscles, they won't magically melt away belly fat. In fact, you're better off ditching the endless crunches and focusing on full-body or compound (more than one joint moving essentially), movements like lunges, squats, deadlifts, pull ups and push ups.
Why are compound movements better?
They work multiple muscle groups at once, leading to a higher calorie burn compared to isolated exercises like crunches.
They build muscle mass, which helps your body burn more calories at rest, even when you're not actively exercising.
So, what should your workout look like?
Incorporate cardio: Aim for at least 150 minutes of moderate-intensity cardio or 75 minutes of vigorous-intensity cardio per week. This could be brisk walking, running, swimming, cycling, playing in the park with the kids or dancing. Whatever you like to do so that you will stick to it!
Work the big muscles: Aim for strength training exercises 2-3 times per week, targeting all major muscle groups. Focus on compound exercises, so lunges, squats, push-ups, rows, and deadlifts. (Push, Pull, Lunge and Squat)
Diet is Key
While exercise plays an important role, diet is essential for sustainable fat loss. Focus on a balanced diet with whole foods, fruits, vegetables, and lean protein to fuel your body and create a slight calorie deficit. This will also improve your gut health, leading to many health benefits, including reduced inflammation leading to reduced body fat. And not forgetting reduced inflammation will reduce pain from arthritis, reduce risk of heart disease, cancer, stroke etc. So REALLY important!
The Takeaway (Not an actual takeaway obvs)
Ditch the endless crunches and take a whole body approach to fat loss. Focus on compound exercises and a healthy diet. Do these consistently for long term overall health and healthy aging.