photo credit: Malingering
Having fat around the midsection is a very common problem for many overweight individuals. When you've made that decision to drop the extra pounds, you may immediately focus just on your belly fat. How can you get rid of it? While it's definitly good to realize that extra weight around the stomach is a bad sign and should be removed, it's also important to understand there is no such thing as spot reduction.
Save Yourself from Crunches
Getting rid of the fat around your midsection can't be done with hundreds of crunches every day. Simply focusing just on your stomach fat is actually a waste of time. When our bodies need the extra energy while exercising, that energy will be grabbed from wherever extra fat is stored. Yes, that includes your belly fat, but also every other area fat is stored as well.
Focus on Fat Burning Not Spot Reduction
Rather than focus on one specific area to burn fat (and remember, no such thing as spot reduction), you can focus on movements that burn more fat and calories. A great way to do this is by using compound movements. Combine compound movements with free weights and you can become a fat burning machine. For a better explanation, check out the video below by Mike Chang and Daniel Rose.
Some great points made in the video is how effective compound movements can be:
- Utilize more muscle groups
- Rest periods are short which keeps heart rate high
- Burns more fat and calories
- A more effective workout in less time
Finally, no, you cannot spot reduce your belly but with effective exercise like intervals, you will burn excess fat all over - to include your belly. You can learn more about Mike Chang at SixPackShortCuts.com.
{ 12 comments… read them below or add one }
Great points about not being able to spot reduce fat. It’s much better to just focus on performing intense exercise and watching your diet.
The spot reducing myth seems to be stronger than those exposing it. It just lingers and lingers. Good job on the post and excellent video.
Well some people are able to add just belly fat, their belly becoming almost round with literally no fat added on the arms, thighs or buttocks. I can imagine that those people would be able to lose just belly fat, not because of spot reduction but because this is the place where fat builds up on them.
For other people I agree that spot reduction is a myth.
You made good points. I figured out the a while ago that spot reduction and crunches don’t work. What does work is putting efforts into your workout and a healthy diet. The best ab exercise I discovered is hanging leg lifts. I have a post about Abs ( How To ) http://www.lovingfit.com/fitness/abs/ . It works because I got the results I always wanted.
I should have realized that obvious fact, I have been trying to reduce the section in my belly area, and all I have attempted to do are crunches and a little bit of cardio every day. Now I know now why all my attempts have been futile.
I really thought that focusing on the mid section with crunches and other ab exercises would be a great idea. I just learned that we need to do the holistic approach in losing weight and fats. This is really a good to know information. Many thanks to you Eartha for posting this and for these two guys who are making sense on their advice.
Focusing on mid section and doing countless crunches is not a good idea for loosing belly fat. You should focus on working your big muscle groups as legs, chest, back and shoulders. Circular training and compound exercises will help you a lot to melt your belly fat. Of course you need a proper diet. Focus on proteins, fruits, vegetables, oatmeal… There is no work out that can beat the diet.
Belly fat ! it’s just so tiresome, trying to get it off…I know that spot reduction is not possible, but I just wish..Anyway, thanks for giving some good points on losing fat all over.
You wanna burn fat? Try hill sprinting. Brutal stuff!
I agree with this – soooo many people have been misled by companies selling ab trainers it’s amazing! good diet and all-round exercise it the way to go!
One of the biggest mistruths around is that crunches will burn away stomach fat! It will only help with adding muscle size to the abdominals and burning some calories. Cardio and sound diet is what is needed!
Yes, belly fat can be lost easily…just control your diet, stay away from fatty foods and exercise regularly. The best weight loss exercise is running or jogging for at 45 minutes everyday.