I get this question so often in one form or another.. It’s interesting how confused and mislead most folks are about the way fat is used for fuel (burnt)..
Let’s get this straight once and forever. Crunches DO NOT burn fat from the stomach – at least not directly. They may in an indirect way, but so will any other exercise. So will even sitting on the couch at home.
I am not suggesting that if you have belly fat that you want to get rid of you sit on a couch for a prolonged period of time and watch the fat disappear. No, it doesn’t work that way. Yes, we use fat for fuel while sitting still, but the amount of total energy is far less than the energy your body needs when you actually move. Not to mention that when you’re on the couch you usually snack on something, which makes the entire situation far worse than even just being still.
Any way, let’s get to the meat. In order to understand why crunches do not, and will not, help you get that six pack, you need to know how fat is used for energy..
The process of using fat for energy is caller lipolysis. It’s a very involved process, but to keep thing simple it happens like this:
When your body needs energy and the blood sugar levels (from carbohydrates) are low:
- the fat cells release some of their fats into the blood stream, where they are bound to certain proteins (like serum albumin)
- these proteins carry the fats to the liver and tissues (including muscles) that have high demand for energy at the moment
- the fats enter the cells and energy is generated via the mitochondria
The point I want to make is this: when your muscles need energy, and when the conditions are right for stored body fats to be used for energy (again, like when your blood sugar levels are low, also during stress, etc.) the tissues that need this energy take it from the fat cells throughout body. It’s a process that’s regulated by the central nervous system (hormones, and specific messengers released by the body activate the lipolysis) and NOT by your abdominal muscles.
Stated in the simplest terms YOUR ABS CAN’T DIRECTLY USE THE FATS, stored right above them – in your abdominal flab. That’s for the brain to decide. And, the brain doesn’t agree with you that your abs are the most important part of your body.
So, what is the solution then for getting rid of the belly fat?
Well, start a plan that will help you burn fat in general. And, as you are burning a layer from the entire body, your abs will become a bit more prominent, too. Continue burning and your abs will eventually become the six-pack that you think is impossible for you to ever get (it is very possible. I was fat once). But, be warned. By the time you see a great six-pack you will have lost most of your fat from underneath the skin and the muscles and will be looking very, very lean! This is good, it’s good..
A few simple rules that will get you to much closer to the great abs you want:
- eat less calories than your maintenance calories (your Basal Metabolic Rate)
- eat starchy carbs more moderately – mainly from tuber sources and fruits, not grains
- avoid simple sugars from processed sources; afford some that come from natural sources, like fruit
- avoid wheat products
- start exercising – not severe exercise – moderate exercising, but consistent
- consider Intermittent Fasting
- DO NOT BOTHER WITH CRUNCHES beyond what’s normal in order to maintain the tone of your mid section (core)
That’s it. Let me know about your progress.
8 Responses
Hey Ivan,
Greetings from Greece!
Im 23 years old 5’7 at 170 lbs, I’ve been weight lifting for 6 years nonstop with passion and determination and im planning to do so up until i cant. I have gained a lot of experience through trial and error and reading, collecting enough information about nutrition, training and the right supplements that comes along with the lifestyle of a natural bodybuilder.
I have reached my plateau, meaning that it is impossible, ”for my genes”, to get any bigger in size naturally. I made my symmetry and proportion to as close as what i think is perfect.
My problem is how can i have the ”six pack” without sacrificing my size? I have managed to get the six pack in the past droping to 8-9% bodyfat, but no size 145 lbs. So i dealed with a 4pack and 170lbs. Is it possible to stay at 170 lbs having an 8-9% bodyfat without the use of substances?(oxandrolone, clenbuterol, ephedrine)
My metabolism is extreamly high trying to take me down to a skinny guy. Remember my stats are through dedication consistency and passion. A tinny week off from gym or a tinny drop in caloric intake and there goes 10lbs.
Ivan, i would really appreciate your advice because i literally have no one else to ask since every 200+lbs guy i ask gives me the same answer(test,deca,winny,dbol and soooooo on) this is my facebook page if you want to check out how i look..
https://www.facebook.com/mdelaportas?fref=ts
I have accualy met you in person around 2007 at the Vitamin Shop when i visited Florida St. Pete.. I was 127 lbs and i said to my self this is how i will look one day..
Sorry for the huge ”essay” it’s just that im very passionate with bodybuilding.
Thanks…
Hey Mike,
No prob with the essay. I’ll let you know when we’ll need to start your own page..(jk).
I am the same height as you are just “a few” years older and close to 20 lb lighter. I’ve been maintaining 7-8.5% body fat for quite a long time now and it’s become my natural state – this is my “set point”. In other words, my body wants to be around that body fat percentage, although genetically I am prone to be fat (you can see that on my “About Ivan” page and also “My Training Evolution..” in the top nav bar).
If you asked me several years ago whether it’s possible to have a 6-pack and retain most of your muscle size, I’d have said, “not quite”. But today I am not too sure about that any more. There has been (limited) evidence lately that muscle hypertrophy and hyperplasia are not entirely dependent on endocrine hormones and food (massive amounts of protein and decent calorie surplus). We still don’t know enough about this, but I have to tell you that I’m running an experiment with myself right now and I’ve never looked better in my life (I will have to do an update to my “training evolution” page.)
I’ll tell you this: For the last few months I have been 1) eating only about 1,600-1,800 Cal/day on average AND eating 2, sometimes 3, meals only within an 8-hour period; and 2) I’ve been training in the gym but without using weights and machines. I only use the bar, parallel bar and the floor. That’s it! The only reason I go to the gym is because there isn’t a playground around and I can chain a 95 lbs dumbbell to my waist to do weighed dips and pull-ups. It’s called progressive calisthenics (or progressive training).
So, what I’m doing is totally the opposite of what “bodybuilders” would tell you to do (eat 6-8 times a day, train heavy basic movements, etc.). So, I am the proof that what you want to achieve is possible. I think I will have to do a course or book on what I’m doing and how/why it’s working..
You know Ivan I think that you should make more Youtube videos about nutrition and bodybuilding starting from A and finishing on Z. Covering every possible topic. I believe that you would have enough views and subscribers to be a partner with Youtube.
Hi Mike,
I may do that one day. Just so you know I haven’t done it so far because not enough folks out there understand how important the nutrition part of the whole lifestyle is. Most are interested in the exercise that’s going to make them bigger/slimmer/firmer, etc. Any way, yesterday I posted a new video “weighted dips” – not nutrition, but at least exercise. It’s in the blog and under “My Videos” at the top.
Ivan,
what is your opinion on a salad at night time containing about 10 grams of sugar for fat lose?
Do we really have to go extreme consuming 0 grams of sugar at night or is 10 grams ok?
Thanks!
Mike, if you asked me the same question a few years ago I’d tell you try to not have sugar before going to bed, but now I’d say 10 g of sugar are not a problem. Just try to emulate the natural macro nutrient ratios of a food that you’d normally find in nature. For example, and apple before bed won’t hurt you (it may even be beneficial, depending on your goals) AND an apple has on average 10-15 g of sugar. So, if your salad has somewhat similar ratio of macros (simple sugars, fiber, etc.) then you are perfectly fine. What’s not good is if your ratios are so skewed like you can’t find them in any natural food, like for example a shake with 80 g of sugar and no fiber at all. See the article that I just posted “How to eat daily to lose weight”. It explains some of it. In essence, things should be a lot simpler than we are trained to think of them..
Ivan, your articles certainly make me think. Who would have thought that someone would tell me that skipping breakfast and eating twice a day not six would be beneficial. Im not ready to experiment with that yet but maybe one day i will. After all its all about trial and error…
Again, it all comes down to personal philosophy evolution. If you don’t feel that you are ready to experiment with different/newer concepts in exercise and nutrition then don’t. Like I said, if someone told me 10 years ago to do the things I do today, I probably wouldn’t have listened.