Want a flat belly? Do more squats

Requests seem to come to me in cycles. One person mentioned wanting to do more abs and earn a flatter, thinner midsection and now everyone is mentioning this to me. My latest automatic response is that we should do more squats.

Many have said, “I think I should do more abs, don’t you?”

No. I don’t.

Reason 1: Ab exercises burn very few calories.

In order to burn fat and lose weight – whether it be in your belly, thighs, or butt – you need to burn calories. Traditional ab exercises burn very few calories in essence because they focus on small muscles. If anything, if you only focus on abs, your midsection may grow – because you DO build muscle.

Reason 2: Core conditioning is built into every workout.

At least it is built into every one of my workouts (I cannot say the same of all workouts and trainers out there). If you have every worked with me, you have heard me talk about this. I build core training and conditioning into the workout – more efficient and functional.

Why squats?

Squats are one of the biggest calorie burners – at least for the general exerciser. Squats require your large leg and butt muscles to work – making them a huge calorie burner. And you need to burn calories to burn fat! And because you cannot spot reduce for weight loss, you want to burn more calories to reduce the girth of your midsection.

Truth be told: Abs are made in the kitchen

You may have heard this, and it is true. Abs are made in the kitchen – even moreso for women. A large portion of midsection weight can be attributed to what you put in your mouth. While another portion of this is related to hormones (a woman in a particular time of fertility will have more fat, protecting the womb as a safe home for a fetus), eating what I refer to as CRAP will find itself attached to your midsection (as well as other areas).

Carbonated drinks
Refined grains and sugars
Artificial flavors
Processed foods

The bottomline

Doing more ab exercises will not lead to a flatter belly. I know, this is not necessarily intuitive, but trust me! Have I ever led you wrong?

Eat well and burn more calories – through strength training and effective aerobic exercise.

Doing all the right things and not getting the results you desire? Let’s chat and fine-tune your plan.

Like what you read? Please visit my new blog at Better By Becca.

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Debunking fitness myths

Each day we all talk to people that share stories and it can be difficult to separate facts from fiction. I cannot tell you how much time I spend educating friends and clients on the myths we are confronted with. Many myths about fitness have been proven to be wrong.

I am sure you have heard these statements before:

  • Doing crunches or working on an ab machine will get rid of belly fat
  • Machines provide a safer way to exercise
  • Women that participate in resistance training with weights will bulk up and look like a man
  • No pain, no gain

These are all fitness myths. Each of the above statements has been disproven by scientific evidence.

Crunches

First, simply doing crunches or ab exercises over and over will not alone get rid of belly fat. Doing these exercises will help strengthen these muscles, but they will not show as they get stronger unless you decrease your body fat above the abdominals. You cannot pick and choose where to burn fat. You need to decrease your overall body fat percentage to bring your abs to the surface.

Machines

Next, machines must provide a safer way to exercise. This is not always true. Unless the machine is set up for you to use properly, you may be putting yourself in a bad position creating muscular deficiencies. Working strictly on machines also removes the functional aspect of fitness.

Women & weights

Third, if you’re a woman and you exercise like the man next to you, then you will look like them. This is not the case. Women have 20-30% less testosterone then men. The only way you could bulk up as much as him is lifting far more weights than the average woman and having some sort of chemical imbalance. Don’t be afraid of weights. Resistance training will help you lose weight quicker, and keep it off for a long period of time.

No pain, no gain

Last, we hear this saying more than just in relation to fitness: If you’re not feeling pain, then you will not see any gains. This is far from the truth. There should be some soreness a day or two after exercise due to the muscles repairing themselves. This is a soreness or tightness, it is not a pain. Having pain during exercise could promote lifelong harm to your body. If you feel pain during an exercise, one or two things may be happening. You may have a pre-existing injury, or you are exercising out of proper position. If you feel pain, re-adjust to a proper position and see if it comes back. If the pain stays, go and see a medical professional to fix the problem before it is too late.

The bottomline

Often times it is difficult to decipher facts versus myths. Before believing what you hear, research it to find a good scientific answer. It may be true, but often times in fitness, these myths provide people answers as to why you should not exercise or do certain things – many offer invalid justifications.

And, never hesitate to ask me about what you hear on the street – I will gladly find you the truth.

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