I decided to write this post after talking to someone about reducing your belly area and crunches.
First of, crunches alone do not work! You cant keep doing 500 crunches a day and expect your belly area to go down. It only works one part of your muscle area. Plus you also need to do some cardio to take off the excess fat in that area. Yes you may be building muscle inside but with excess fat on top, you wont see anything.
Only a combination of strength training exercises and cardio workouts like jogging, skipping and walking lead to trimming down. Thus your tommy will trim down and strength training firms the muscles
Cardio is the key to fat loss. Burns a lot of fat and you sweat as well, so the key to a flat belly, besides the obvious nutritional problem, is cardio workouts!
If you look at your diet, most people will find its a hot mess, so:
Cut back on the ab spot training alone, increase your cardio workouts, do more intense calorie burning cardio and add some weight training into it.
Take an account or keep a food diary of your diet intake to have an idea of just how much you are consuming and drinking. Many people forget that drinks have calories and forget to account for this part. also, condiments, oil and all of that add into your calorie intake so watch that teaspoon! You may find that you will need to decrease your calorie intake after you keep this diary
Spread your calories into 5-6 smaller meals instead of the usual 3 large meals. Use smaller plates. Eat a source of complete, high quality lean protein with each meal (egg whites, lean meat, fish, protein powder, etc). Choose natural, complex carbs such as vegetables, oatmeal, yams, potatoes, beans, brown rice and whole grains ( i am still working on this myself lol)
If you are at a decent weight, i suggest about 3 cardio workouts per week, and also add strength training days to it. But if you need maximum fat loss, then you will need more days of cardio to burn the fat off.
There are several types of cardio – stationary cycling, stairclimbing, elliptical machines, treadmill, and even aerobic classes, take a dance class, zumba, run outside, it does not have to be indoors, make it fun, do something you love and you know you will stick with.
Drink lots and lots of water, avoid the calories from soda, alcohol and sugary drinks