Ab Workouts Do Not Cause Stomach Fat Loss

Too Much Belly Fat

This article is from the highly respected nutrition & fitness trainer Mike Geary. In it he covers some of the myths and misconceptions that stubbornly surround the topic of stomach fat loss and why ab workouts don’t produce the expected results.

Most people with the problem of belly fat assume that spot training the abdominal muscles will bring them the quickest and best results but Mike explains why this is just not the case…

It seems that everyone is always asking me what the best ab workouts are to get a flatter stomach. The common belief that ab workouts will help you to lose belly fat is one of the biggest misconceptions I deal with daily as a fitness professional. Almost everyone has varying degrees of excess body fat in the abdominal region, and the best way to burn off that extra stomach fat continues to elude most.

The problem is that most people are searching for the wrong exercises and workout types to lose stubborn belly fat. Most people are searching for some miraculous combination of abs exercises combined into the best ab workout ever invented that will burn off their belly fat faster than you can read this article.

Visit the health and fitness expert if you want to get results fast.

Unfortunately, ab-specific workouts do NOT burn fat off of your belly. They only tone and strengthen the underlying abdominal muscles. What you really need to focus on is a full body strategic workout that will cause a much greater metabolic rate increase and fat-burning hormonal response from your training program as a whole.

In addition, simply doing cardiovascular workouts will not necessarily create the greatest metabolic response or hormonal response either. What you really need is a much more rounded training program that focuses on training the entire body with resistance training and multi-joint exercises in a higher intensity fashion.

This type of high intensity full body training combined with a healthy balanced diet full of nutrient density on a regular basis, is the real key secret to losing the extra stomach fat that covers up the abs. This is a much better plan of attack than just trying to do ab workouts and hoping that just doing a bunch of ab exercises like crunches and leg raises are going to make you lose your belly fat.

The amazing thing is that the majority of the population still believes that in order to get rid of belly fat, you need to do ab workouts every day using hundreds of reps. I see people giving this type of erroneous advice every day on all of the fitness forums. Please do not waste your time with this type of advice!

Now before you say “how can an abs expert not recommend abdominal exercises”, realize that I do strongly believe that a certain amount of ab-specific exercises mixed into your routines are beneficial. Ab exercises will help you strengthen and tone the abdominal muscles and are useful for other purposes such as a healthy back and posture when done correctly. But the fact remains that ab exercises are not necessary for fat loss.

A much smarter full body resistance training routine and a clean healthy balanced diet are the most important factors. Many of the full body exercises also indirectly work the abdominals and core due to the stabilization required in some of the more difficult variations.

Also, don’t miss a FREE fat-loss report packed with over 27 more specific secrets for losing stomach fat and revealing your six pack at Ab Workout Myths & Body Fat Loss

Discussing Abs Training – The Best Way

Ab Workout and Fat Loss Mistakes

Something a little different today, a discussion between two fitness and nutrition experts with Craig Ballantine interviewing Mike Geary about the right and wrong ways of fitness training, with special regard to ab workouts and getting rid of the fat layer that’s keeping those abs hidden.

Visit the health and fitness expert if you want to get results fast.

CB: If you want to discover some areas where you may be going wrong in your ab workouts and your attempts at losing stomach fat, I have an interview for you here that you’ll want to read.

In the interview, we discuss the topic of abs training and the biggest myths and mistakes we see in this field.

Here’s a copy of the training portion of the interview below. We’ll discuss the nutrition aspects necessary for losing enough body fat to carve out those six pack abs in another article.
CB: Okay Mike, so where does the average man or woman go wrong when it comes to training abs?

MG: Most people are probably going to be surprised with this answer. In their quest for ‘six pack abs’, the biggest mistake I see people making is wasting WAY too much of their time training their abs directly… pumping away with all kinds of different abs-specific exercises.

I’m sure you know what I’m referring to. The person is trying so hard to get those abs to show, that they’re spending almost all of their time in the gym with hundreds of reps of various crunches, leg raises, twisting exercises, etc. Meanwhile, all of that wasted time directly training the abs could have been better spent on a properly designed full body workout program that would elicit a much better metabolic response and increase the fat-burning hormone levels in their body as well.

After all, losing the stomach fat that is covering the abs is the MOST important aspect for most people to finally be able to make their abdominals visible. Unfortunately, pumping away with hundreds of crunches and leg raises does NOT cause much of a metabolic or fat burning hormonal response.

This is the main focus of my Truth about Six Pack Abs book… full body workout programs and proper nutrition to strip off that stubborn belly fat and reveal the six pack that’s hiding underneath!

Of course it wouldn’t be an abs book if I didn’t focus on ab development too, but I make sure firstly that the most important concepts for lasting body fat reduction are understood.

CB: Do you see any gender differences in mistakes they make? And more importantly, do you see any gender differences in the response to various types of ab training?

MG: To be honest, I don’t really see any need for men or women to train differently. Bottom line… the best exercises are the best exercises regardless of gender.

However, in regards to mistakes I see between genders… Yes, I tend to see women more often are deathly afraid to use weight training with anything but really light weights. That is a shame, because THE most effective way to gain control over your body fat for life, is to maximize your lean muscle that your body carries, as well as working that muscle hard through intense resistance exercise regularly.

It’s important for women to realize that regular strength training using heavier resistance will NOT “bulk them up” (as long as caloric intake is controlled), but rather is one of the key secrets for losing body fat and staying lean year-round. As a matter of fact, some of the leanest females that I’ve trained over the years are the ones that aren’t afraid to work hard with the weights.

I also notice that most women (and a lot of guys too) spend way too much time with slow cardio workouts. This is simply not necessary, and the way I combine high intensity resistance training into full body routines provides enough of a “cardio” workout in itself usually. We’ll get back to this in a minute though.

CB: What about old school sit-ups? Do you use these? Are they good, bad, or does it “depend”?

MG: Sit-ups are a controversial topic. I don’t think they’re good or bad per se, but rather “in between”. I didn’t include them in my workout programs. I simply don’t feel they are necessary, and I think there are much more effective abs exercises to focus on. Personally, I almost never do sit-ups except occasionally for a little variety every now and then.

CB: Give us a weekly sample ab training program. How many days per week? What are a couple of the best exercises you’d pick? How many sets? Reps? Rest?

MG: Well, first I’d like to point out that the full body exercises that make up the majority of my programs indirectly work the abs and the entire “core” area to a fairly decent extent. However, I do include abs-specific exercises into the routines generally about twice per week. The “abs-specific” portion of the workouts generally only take about 5 minutes at most with very little rest between exercises.

Once people are past the beginning phase of gaining some initial ab strength, I try to get them away from the exercises that are too easy, where someone can do 50 or 100 reps, as is frequently common with standard crunches. Instead, I like to focus on higher resistance exercises that actually stimulate the muscle fibers to a much greater degree.

One example of a higher resistance abs exercise is hanging leg raises with a proper “pelvic curl up”. It’s funny but usually someone that has been wasting so much time with hundreds of reps of crunches can usually only do a few solid reps when they first attempt some of these higher resistance exercises.

We also make sure not to neglect some rotational movements, as well as some work for the deeper muscles like the transversus abdominis.

CB: What do you use for burning fat, intervals or slow cardio workouts? Or both? Any gender differences here? Or differences between fitness levels (beginner vs. advanced)?

MG: In most cases, my answer is definitely intervals… or as I like to call it “variable intensity training”. In general, I think slow steady pace cardio is a waste of time, especially if the goal is lasting fat loss.

I think people need to get away from this thinking about “fat burning zones” and calories burned during the actual workout, and look at the bigger picture of what you’re doing in your workout to stimulate the greatest metabolic response in your body… and the best metabolic and hormonal response is achieved through variable intensity training and strength training, not slow steady-pace cardio workouts.

Now I will say that if someone is really deconditioned and can’t handle higher intensity exercise routines just yet, this still doesn’t mean that they can’t simply use lower intensity routines, but still use it in a “variable intensity” fashion, by alternating between higher and lower exertion levels throughout the workout.

That wraps up the “abs training” portion of the interview. We’ll discuss the nutrition aspects that are necessary for losing enough body fat to get visible six pack abs in a separate article.

Make sure to grab this free report detailing over 27 specific metabolism boosting secrets at Best Ab Workout, Abdominal Exercises, Fat Loss.

Need more workout ideas? This site has over 10,000 workouts professionally designed by the top fitness pros on earth for every fitness goal imaginable: Unlimited Workout Ideas.

Go to the following site, there is also a free report about belly fat and why even the best abdominal exercise will never help you lose stomach fat.

Fat Loss and Six Pack Abs

Lose Fat Naturally and Remodel Your Body

Whether you want to redefine your body, get those six pack abs, or lose those extra pounds you’ve

gained, there is really only one way to go! Exercise and nutrition are the only two methods that help you lose weight and remodel your body in a healthy way. There are other, short term, methods but they are neither healthy nor lasting.

Weight Loss – The Truth

Are you overweight, obese, maybe even morbidly obese, or have you just gained a few pounds and it’s stubbornly refusing to go?

There are tons of diets, pills, natural remedies, exercise, surgery…, the list is never ending…, and to make things worse, nothing seams to work, at least, not long term.

The best long term results require a change of lifestyle, one that incorporates exercise on a routine basis, and also involves a healthier diet.

Exercise on it’s own is not enough, especially if it is not targeted at weight loss, not all exercise is beneficial at losing body fat and for those that are, some are better than others.

Diets alone, similarly, are not enough either. The most stringent of diets can only work for a limited period of time and prove to be too difficult to maintain. Diets cause not only fat loss but also loss of muscle mass and loss of bone density. The only way to counteract this is with using both the correct exercise and proper nutritional diet.

The benefits of exercise AND healthy diet together allow for greater outcomes than merely losing

Fresh vegetables are important components of a...
Fresh vegetables are important components of a
healthy diet. (Photo credit: Wikipedia)

weight. Proper and targeted exercise doesn’t just help to lose fat but also helps build muscle, strengthen bones and joints, revitalize the skin, increase lung function, strengthen the heart, increased mental alertness, increased energy and also helps to reduce stress, cholesterol, fatigue and gives an overall feeling of wellbeing. Healthy diets, not only help to reduce body fat but also contributes to all the benefits gained by exercising properly.

There’s a program that makes great sense with exercises and nutritional advice for anyone, not just those who are overweight, but also for those wanting to remodel their body, exercise and nutrition.

If you would like more information on nutrition and, in particular, the truth about fat in our diet and why it is necessary, this article goes to great lengths to explain why it needn’t make us fat and why some fats are good for us and some are bad. It makes great sense with exercises and nutritional advice for anyone, not just those who are overweight, but also for those wanting to remodel their body.

Body Remodelling

The answer to the age-old question of “What is the best ab workout for losing stomach fat?” is…

well, there isn’t one! Ab workouts alone don’t create enough of a metabolic response in your body to create fat loss.

What the best types of exercises and workouts are for losing stubborn stomach fat in order to bring out visible six pack abs? The problem is that most people with excess stomach fat looking to try to uncover their abs are searching for some “miracle abdominal workout” that is going to slash the fat off their abs in no time.

The thing is… they are going about the problem entirely the wrong way! The truth is that you don’t lose stomach fat by doing ab workouts.Focusing most of your time and effort on abdominal exercises and abs workouts to try to flatten your stomach and bring out 6-pack abs is simply wasting your time from doing the correct workout programs that will actually reduce your body fat for good.

Full body exercises are the key to losing fat, coupled with good natural nutrition.

Don’t get me wrong… a certain amount of exercises that directly target the abs and core are needed, but these are only a small fraction of the programs necessary as your time is better spent focusing on the full body exercises that stimulate the greatest hormonal and metabolic changes within the body. In addition, a side-effect of working out using mostly full body multi-joint combo exercises are that you indirectly work your entire midsection even though you are not specifically targeting the abs.

Keep in mind that the most important factor for losing belly fat to see your abs is actually in the nutrition arena. No matter how hard you workout, if your diet is full of junk, then your abdominals will be covered with ugly fat. Nutrition is without a doubt the “king of getting a six pack”. You need nutrition to build muscle! Visit here, exercise and nutrition for all you need to know.

So let’s clear this up for good…

Stop wasting so much of your time focusing on situps, crunches, leg raises, and all those silly worthless “ab contraptions” in your efforts to try to develop 6-pack abs. Instead focus on full body exercises using combination multi-joint exercises all strategically combined into highly effective fat loss workouts. Couple that with a healthy diet full of natural unprocessed whole foods as close to their natural state as possible, and those elusive, flat stomach, six-pack abdominals will yours in no time!

Check out nutrition and exercise for more key strategies for getting flat sexy 6-pack abs and a flat stomach for life.

Good Carbs – Bad Carbs – Fat Loss

Healthy Weight Loss

There has been so much confusion about the topic of good carbohydrates and bad carbohydrates in recent years… I wanted to help clear up some of that confusion for you and set you on a clearer path to lifelong fat loss success and healthier eating.

First of all, although I am not a “low carb” believer (I certainly don’t think extremely low carbohydrate diets are healthy), I do believe that one of the main reasons that the vast majority of people struggle to ever lose weight is that they are over-consuming processed refined carbohydrates such as pasta, bagels, breads, cereals, rice, muffins, sodas, juices, candies, crackers, etc.

It is exceedingly hard to lose weight if you are over-consuming any of these types of refined processed carbohydrates (even if you work out extremely hard). In addition to causing big blood sugar swings and insulin surges that stimulate direct body fat storage, eating too many carbohydrates also increases your cravings and overall appetite.

Even carbohydrate sources that most people think are “healthy” really are just excess calories that

Wheat bran
Wheat bran (Photo credit: Wikipedia)

do not really contain significant nutrient density… and many types of breads and cereals claim to be “whole grain” through clever marketing although in reality, the first ingredient in them is refined flour, which is just going to spike your blood sugar and create an insulin surge. After years of eating excess processed carbohydrates, it becomes harder and harder for insulin to do it’s job and continue handling all of this blood sugar, and insulin resistance and eventual type 2 diabetes can occur in many people.

My opinion on this is that the majority of people struggling to lose weight would get much better results by following these types of guidelines:

1. Reduce overall grain-based foods in your diet (pasta, cereal, crackers, rice, etc) and focus more of your diet on healthy free range, grass-fed meats and eggs, raw grass-fed dairy, and a whole lot of vegetables.

2. Instead of grains for most of your carbohydrate intake, try getting most of your carbs from veggies, sweet potatoes, and a variety of berries and whole fruits (NOT fruit juices, which remove the beneficial fiber as well as other important nutrients in the fruit)

A variety of foods made from wheat.
A variety of foods made from wheat.
(Photo credit: Wikipedia)

3. If you are going to get any grains at all, focus on the most nutrient dense and fibrous portions of the grain… the bran and the germ. This means that the healthiest ideas are using oat bran instead of oat meal, and using wheat germ and rice bran by adding them to your salads, yogurt, cottage cheese, soups, smoothies, etc. This way you get all of the most nutrient dense parts of the grains without all of the excess starches and calories.

4. To replace the void if you are accustomed to consuming large quantities of cereals, bread, pasta, and other carbohydrate sources… try filling that void with additional healthy fats such as avocados, guacamole, nuts, seeds, nut butters as well as healthy proteins such as grass-fed raw dairy and grass fed meats, whole free-range organic eggs, etc. Healthy fats and protein sources go a long way to satisfying your appetite, controlling proper blood sugar and hormone levels, and helping you to make real progress on weight loss for life.

With all of that said, here’s one of my favorite carbohydrate sources that is high in fiber as well as contains a high density of antioxidants, fiber, vitamins, and minerals… it is yams and/or sweet potatoes. Try slicing them into thin slivers and sauteeing them with a few tablespoons of water in a pan for about 5 minutes for a quicker healthy carb (instead of baking them for over an hour). Finish them off with a touch of grass-fed organic butter and some cinnamon and you’ve got a delicous and healthy carbohydrate side dish!

For more unique exercise and diet techniques for losing your stubborn stomach fat, go to nutrition and exercise and get more key strategies for those flat sexy 6-pack abs and a flat stomach for life.

Health and Fitness Begin Here

Nutrition and Exercise

Health and fitness can, essentially, be broken down into two different subjects, nutrition and exercise. Other than illnesses, accidents and genetic faults, these are the two greatest influences on our health and fitness and they can even help alleviate the effects of the other three.

If we sustain our bodies with the correct healthy nutritional food intake, then the cells in our bodies that are being replaced each day, are replaced with healthy cells. If we deprive our cells of healthy nutrients, the foundation of our entire bodies will suffer, not just our waistlines. Inferior cells will be produced and this will affect every part of us, even our immune system.

Much the same can be said of exercise, if we deprive our bodies of good balanced exercise then

English: KUNSAN AIR BASE, South Korea— Airmen ...
English: KUNSAN AIR BASE, South Korea— Airmen
from the 8th Fighter Wing use cardio equipment
at the fitness center. Cardiovascular exercise
is one way to stay fit and maintain weight
according to health and physical fitness experts.
(Photo credit: Wikipedia)

our whole bodies suffer, muscle loss and bone density loss will result and more of the nutrition, good or bad, will be laid down as fat reserves instead of directly building cells, muscle, and strengthening bones and joints.

Good healthy nutrition on it’s own is not enough to sustain a healthy body, and neither is exercise on it’s own enough, we need both in combination to have any success at all in health and fitness.

This blog is therefore about both nutrition and exercise, it is intended to highlight the best of both and also to dispel some of the myths that have become prevalent within the health and fitness industry, especially the food and drugs industry. There is so much hype surrounding this industry that is completely misleading and endangering our health.

The food and drugs industry is there to make money, and nothing else. In spite of trying to give the opposite impression, that they have our wellbeing as their top priority, they don’t, it comes down to money, period. Neither the food nor the drugs industry have our interests at heart, it is so bad that if you look closely enough you could almost imagine a huge conspiracy taking place between them both.

Processing food destroys the nutrition contained in the original food, and the additives do little to replace what is lost. If we are getting the correct healthy nutrition in our daily diet then food supplements are totally unnecessary and some of them are downright bad for us.

For hundreds of thousands of years mankind has not only survived but flourished without the so-called help of the food and drugs industry. Bear that in mind when you see all the advertising we are subjected to on a daily basis.