How Do I Work The Fat Off My Gut?
By Jason
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WFN reader Richard asked the following question in the comments to a previous article:
Usually when I do situps/crunches, I would do like 3 sets and with each set I would do a different variation, like either crunches or legs in the air crunches etc etc. But which ab exercises do help burn that unwanted stomach fat?
This is a great question, because men tend to accumulate fat in the stomach area, whereas women get it more in the hips and thighs. Doing situps and crunches to work your abs seems like the logical choice to get rid of that gut.
Trying to take fat off of one part of your body only is called spot reduction of fat, and unfortunately, it doesn’t really work. You can decrease your overall body fat percentage, but there is no exercise that can help you take the fat just off your stomach.
But you know you want it
I understand the desire. The abdomen is the visual center of the body. Since the eye naturally draws first to the middle of the body, a big gut is like a bull’s-eye right on the center of you, while a tight stomach or six pack immediately shows an outstanding physique.
I get the feeling that if all of our fat cells were hanging out around our toes, we wouldn’t be too concerned… or maybe I’m just not realizing how nasty it would look…
But I know what the real question is: how do I really get that six pack?
Here’s the deal:
The rectus abdominus is a layer of muscle that is draped over your mid-section between the pelvis and the rib cage. Getting a six pack requires you to build up those muscles and strengthen them (I know you already know this part, but just in case). Your abs are worked especially in the stomach crunching movements and when they act as stabilizers for exercises like deadlifts.
The next step is to remove the fat that’s covering your six pack. Can you do this with ab-exercises? Well, kinda.
I won’t say that abdominal exercises don’t do anything to lower your body fat percentages. Each crunch you do does expend some energy and burn some fat, but not enough to really make a difference.
Also, each pound of muscle on your body requires more energy for you body to maintain it each day. Each pound is estimated to burn between 20-35 calories per day, depending on your activity levels and which studies you are basing the numbers on.
So, the fact that you are increasing the muscle mass in your abs will also amount to more calories expended. But the abs are a smaller muscle group, so again the results are negligible for fat loss.
A better way:
Here’s something that will do more: use those exercises that do work many of your large muscles together, burn many more calories, and create greater muscle mass to burn more fat. This will help to make the six pack more visible.
Yes, we are talking again about those nice, multi-joint, compound, YWWASWT exercises that I’m always ranting about. This means that one of the best weight lifting exercises for removing the belly fat is one of the exercises that you would expect the least: the squat. Use other big lifts in a similar manner.
From there, it’s a matter of taking the other steps to keep your fat levels in check:
- Six smaller meals a day
- The right foods in the right amounts
- Plenty of water
- Rest and recovery
- Thermic foods
- Cardio
Remember though, you are not a professional bodybuilder preparing for a competition. Your goal is to look good year-round, not just for a weekend or an event. There’s no need for complicated programs of severe carb restriction or extreme cutting programs. Do the simple things first, and worry about the complicated stuff if you ever really come to that point.
Summary:
Your six pack will require two things:
1. Strengthening of your abdominal muscles.
2. Lowering your body fat percentages so that your six pack is uncovered
How about you? What kinds of things were you doing when you were at your leanest?
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Topics: Rest & Recovery, Workout Principles |
March 5th, 2008 at 2:49 pm
Im actually in the process of trying to get my six pack back… Running 3 times a week and lifting 3 times a week along with trying to eat right is what im doing right now.
March 5th, 2008 at 3:00 pm
I found your blog on google and read a few of your other posts. I just added you to my Google News Reader. Keep up the good work. Look forward to reading more from you in the future.
Robert Michel
March 5th, 2008 at 5:21 pm
Ghostface- Sounds like you’re taking a sensible approach. Don’t be disappointed if it doesn’t come right away, as many people do. Keep the good habits and the results will show over time.
Robert- Welcome, and thanks.
March 6th, 2008 at 3:45 pm
This is great Jason, and I suppose really needed for a lot of people. Actually the real point is just to eat healthy and train good, but of course cutting it out like this works so much better for education. Great post
March 6th, 2008 at 11:23 pm
The main thing about getting a 6 pack is understanding that spot reduction is non existent and to be lean you have to lose fat from your whole body. When I cut down I just do the simplest approach and watch my carbs. Low carb diets are a quick, easy way to lose weight and make you appreciate bulking periods of being able to eat more liberally
March 8th, 2008 at 4:15 am
Sean- I’m almost afraid to mention it sometimes because so many people have been on a zero carb craze, but you’re right. Lower carb eating can get the job done, as long as it’s done right.
March 8th, 2008 at 7:56 pm
Jason-what are your thoughts on the “anabolic diet”? I’ve thought about maybe trying it sometime but right now and am mainly concerned about putting on weight rather than leaning out. Even though I know one can gain mass on the anabolic diet I just prefer to sticking with eating freely right now.
March 9th, 2008 at 8:16 am
Thanks for the article, Jason!
March 9th, 2008 at 8:14 pm
Sean- I generally advocate avoiding all diet programs that go beyond the basic common sense approach. I’m not aware that such diets like the anabolic diet have shown any side effects, and this diet forces your body to use fat for fuel.
That sounds good, but the anabolic diet makes you go without much carbs for quite a while (5 days?).
Some people might say they’ve had good results with the anabolic diet, but I’m not sure why it’s necessary when a simple reduction in carbs will help you start losing fat. Anabolic diet seems like extreme measures to me and tough on your energy reserves.
I think carb cycling sounds more reasonable. Go for one-to three days with a calorie restriction (try 15-20% for starters) and then go back to maintenance level for a few days to keep your metabolism from adapting and slowing down. Keeping your metabolism high is important for fat loss.
April 10th, 2008 at 5:42 pm
This is exactly what I was looking for and the first place I checked. I’ve been wondering about spot reduction on my abs forever. I’m about the same build as you when you came back from Asia, Jason (140 lbs, some muscle, almost 0 fat) but the difference of that “almost 0 fat” is all stored on my stomach and blocking the majority of what 6-pack I’ve managed to build over the last 6+ months to a year.
By the way, don’t run in confined spaces, kids. I popped my left ankle bone out and back into the socket almost 2 weeks ago and don’t foresee being able to do much cardio for the next, oooh, couple months.
Any suggestions for good cardio that doesn’t rely on the ankles? I’m talkin’ not even light impact that requires the ankles/feet. I want this thing to heal and never have to worry about it popping out again, though I hear the risk for a recurrence is exponential once a dislocation has happened.
April 10th, 2008 at 8:23 pm
Witmonger- hehe, that’s exactly where it always gets stored for us guys. Of course, getting your eating right is first for getting a six pack, but then when you’re adding the cardio… I’ve always liked swimming the best for zero impact. It’s a full body workout, but not as convenient since you have to get wet. Plus you have to know how to swim (duh). If you’re ankles are too sore to even kick while swimming, place a pull buoy between your legs and swim with just arms.
Of course that’s not the only option available to you. There’s always the rowing machine, elliptical, the bikes, cardio with weights, etc. But if your ankle’s not ready for those, swimming might be worth the try.
May 29th, 2008 at 11:36 am
While trying to lose belly fat it is important that you have a positive attitude.
I also think that changing your diet is more important for healthy weight loss then exercise, but combining them is ideal of course