Do area specific exercises (Eg. Tummy crunches) work?
Options
kmclellan71
Posts: 6 Member
As briefly as I can (I'm prone to waffle)... I'm 46 and have been porky all my life. I've finally decided to stop "dieting" (as I was clearly getting it all wrong and trying every new fad briefly then giving up). I'm just trying to make healthy choices and am logging everything I eat - good, bad and ugly - honestly on here every day. It's really helping me make healthier choices and I have been shocked by my previous calorie intake. I walk my dog (swiftly) on a hilly route, twice a day for over an hour each time and I also have a physically demanding job (I'm a professional gardener). I would consider myself fit but fat! I've lost my way over the years and have read too many conflicting articles on diet and exercise to know what's what any more! Do you, real people out there, think that I would benefit from doing something like say crunches to help reduce my tummy? Or is that type of exercise pointless until you can actually see what you've got to work with? I'm about 35lbs overweight - have lost 8lbs so far this month (hooray!). Thankyou, Kim
4
Replies
-
Spot reducing does not work. It's like trying to use the only the gallon of gas in one part of your tank. Fat will come off where it wants to, based on genetics. For many women the stomach is the last to go.
However, exercising can improve your stomach muscles, which will make your stomach appear smaller. Strength training will also help to preserve your existing muscle mass while you eat at a deficit.
Congratulations on your weight loss!
2 -
In terms of spot reduction, no, they are not going to help. The fat will come off where it wants to, naught you can do to change that.
However, doing some strength training - even body weight stuff, eating at a sensible deficit, and getting enough protein as you lose weight will help you retain more lean body mass, and you will look better at the end once the fat is off and you can see what's underneath0 -
Thankyou both2
-
I wish spot reduction worked haha.
Losing body fat is the only way to really remove the tummy. Core work is nice but burns very little calories and you'll find strength training to be more effective than actual crunches.0 -
Crunches are actually not very good ab exercises. They often hurt backs, necks, and can cause rounded belly not flat belly. So very 1989...
Better choices are Core- based workouts that focus on a balanced array of trunk muscles.1 -
For muscle gain yes... if you do 7,983 crunches everyday and nothing else... you'll HAVE a nice six pack UNDER then fat! Etc .. I WISH you could spot lose fat!!!!!2
-
dawn_westbury wrote: »For muscle gain yes... if you do 7,983 crunches everyday and nothing else... you'll HAVE a nice six pack UNDER then fat! Etc .. I WISH you could spot lose fat!!!!!
'Cept you don't gain muscle mass when eating at a deficit1 -
Nony_Mouse wrote: »dawn_westbury wrote: »For muscle gain yes... if you do 7,983 crunches everyday and nothing else... you'll HAVE a nice six pack UNDER then fat! Etc .. I WISH you could spot lose fat!!!!!
'Cept you don't gain muscle mass when eating at a deficit2 -
Nony_Mouse wrote: »dawn_westbury wrote: »For muscle gain yes... if you do 7,983 crunches everyday and nothing else... you'll HAVE a nice six pack UNDER then fat! Etc .. I WISH you could spot lose fat!!!!!
'Cept you don't gain muscle mass when eating at a deficit
If you mean strengthen, yes. I was specifically referring to building new muscle (excluding some very specific circumstances, blah, blah).1 -
It would be nice, but sadly it doesn't work that way. As you use energy, it comes from glucose and fat in your blood.
This is very much simplified, but a starting explanation:
Here is what happens when you eat:
Net Carbs - moves into blood as glucose
Protein - breaks down to individual amino acids, which can then build new amino acids or add to muscle tissue / body protein or can also be converted to glucose
Fat - added to blood stream as fat / triglycerides
In the blood:
Glucose - either is used as energy by brain / central nervous system or skeletal muscles; stored as glycogen; or converted and added to adipose tissue a.k.a. body fat (de novo lipogenesis)
Protein - adds to muscle tissue and other body tissues (skin, hair, etc.); or converted to glucose (gluconeogenesis)
Fat - either oxidized by skeletal muscles for energy; or broken down so it can move into adipose tissue (re-esterification)
Body protein can be converted to glucose and put back into blood (gluconeogenesis) - see "In the blood" section for how the new glucose can be used or moved.
Body fat / adipose tissue can be moved back to blood - see "In the blood" section above for more details on how the fat can be used or moved. Central to your question, exercising a particular muscle uses fat or glucose from blood and it doesn't matter whether that fat or glucose came directly from food, from glycogen, from protein (gluconeogeneseis), or body fat. Your muscle doesn't care how the glucose or fat got into the blood or whether fat in the blood came from food or from any particular body fat from a particular area of your body.
For example, my arms now have the least fat but my primary exercise is running. Overall, it would appear that I've used fat from my arms to fuel my leg muscles. The fat moves into blood and is circulated to the muscles using it.5 -
dawn_westbury wrote: »For muscle gain yes... if you do 7,983 crunches everyday and nothing else... you'll HAVE a nice six pack UNDER then fat! Etc .. I WISH you could spot lose fat!!!!!
crunches alone will NOT give you a 6pack no matter how many you do. everyone already has a 6 pack it just depends on how well developed the muscle is and how low of body fat you have to be for them to appear.1 -
Nony_Mouse wrote: »dawn_westbury wrote: »For muscle gain yes... if you do 7,983 crunches everyday and nothing else... you'll HAVE a nice six pack UNDER then fat! Etc .. I WISH you could spot lose fat!!!!!
'Cept you don't gain muscle mass when eating at a deficit
I know, but you get what I’m saying1 -
Thankyou all. Very helpful information.0
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 392K Introduce Yourself
- 43.5K Getting Started
- 259.8K Health and Weight Loss
- 175.7K Food and Nutrition
- 47.4K Recipes
- 232.3K Fitness and Exercise
- 400 Sleep, Mindfulness and Overall Wellness
- 6.4K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 152.8K Motivation and Support
- 7.9K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.4K MyFitnessPal Information
- 23 News and Announcements
- 990 Feature Suggestions and Ideas
- 2.4K MyFitnessPal Tech Support Questions