Do you want to have a firm and flat stomach? Then this article is written for you! I understand that you probably want to start training your abs right away, but I advise you to read my introduction carefully first. In it I tell about the BIGGEST and most persistent fairy tale on the subject of getting a firm and flat stomach.
After reading this article, you will know exactly what to do to achieve your goal. You don’t need to look on other websites either, because they usually only tell half the truth.
In this article you will discover:
- Why you can’t lose fat in just one place.
- 3 great benefits of abs / abs exercises.
- 3 important parts to get a flat stomach.
- How to Lower Your Fat Percentage.
- What are the 4 types of abs.
- 3 more tips for a flat stomach.
- Sounds logical right?
Unfortunately, even something that sounds very logical can lead you on the wrong track.
As has been shown, spot reduction is far from effective. The term spot reduction means that you can lose fat in a specific place by doing special exercises.
Of course, it is right that you get a burning sensation in your abdominal area when doing abdominal training. But that doesn’t mean that fat is being burned there. That’s just not how our bodies work.
Here are some research that has shown this:
One study observed 24 participants doing abdominal exercises 5 times a week for 6 weeks. The results showed that the participants hadn’t burned belly fat (source).
Another study (from 1983!) Looked at a 27-day sit-up program. Here, too, the participants had not burned any belly fat (source).
Yet another study shows that if you exercise your biceps with weights for 12 weeks, you lose fat all over your body, not just your arm (source).
Why that doesn’t work, one might ask.
This is a very good question!
In fact, you might think that the muscles you are exercising are also directly burning neighboring fat cells.
The body does not work this way, however, and it is therefore nothing more than a myth. In order to be able to burn fat, it must first be broken down before it can enter the bloodstream.
When the fat gets into the bloodstream, it can also be burned. The fat that is then in the bloodstream can come from any part of the body.
I’ve also never seen someone with obesity that still had a six-pack because they are fanatical about abs training.
The logical change in the body is to lose fat evenly throughout the body, as seen here:
A study here on healthyhappy.de has shown that the vast majority of my visitors already know that losing localized fat is not possible.
Your abdominal muscles get bigger and stronger, which makes the muscle pads more visible (but the layer of fat above must first be gone).
Since diet adjustment has a much greater impact on fat burning, this is the most important sub-area. For example, a Harvard study shows that people who are overweight who do sports (without adjusting their diet) hardly lose any weight or fat (source).
Of course, everybody is different, but if you take this data and my customer experience together, you come to the following classification:
Sub-areas to achieve a flat and firm stomach
- Nutrition: 50%
- Compiled exercises: 25%
- Abs workout: 25%