There is none! And if there was, I would be out there making millions on it rather than revealing it on my blog for free ;)! As depressing as it is, no amount of crunches will guarantee a washboard stomach because truth be told: spot reduction does not exist. Spot reduction is just an advertising gimmick, which sits on the shelf right next to anti-cellulite cream. Think about it: if it was possible, chatterboxes/gum-chewers would have no facial fat.
As I mentioned last week, I’ve started working out with a personal trainer in an attempt to incorporate weight training into my workouts. Word on the street is that lifting weights is the secret behind fat loss. I am definitely enjoying this new challenge, both mentally and physically. Anyhow, so today my trainer had me doing what seemed like a billion squats and lunges and various lateral exercise. By the end of it, I was kind frustrated…and not because my legs felt like jelly. I turned to him and said: ‘To be honest, I really want to tone my triceps and stomach so can we please do more exercises for those parts?’ His answer really placed things into perspective and put it this way, I shall never question a professional again:
If you’re looking to change you’re physique, compound exercises should be your priority. Multi-joint, compound exercises like squats, dead lifts, presses and rows work most of the muscles of the body, along with their stabilizers. This, in turn, helps to release the hormones responsible for muscle gain, and fat loss. Isolation exercises like bicep curls and crunches aren’t challenging enough to accelerate the fat burning process. In other words, they don’t burn as many calories or elevate your metabolism to the extent that compound exercises will, and hence don’t result in as much total body fat loss.
(Hope I haven’t lost you yet :lol:)
If you don’t believe me, I challenge you to complete 50 push-ups with the same ease at which you would complete 50 crunches. Cough *I told you so* cough :). Not as easy, is it? Don’t feel bad, the reason being is that push-ups require a higher caloric expenditure than crunches. Moreover, push-ups sculpt your chest, shoulders, triceps, while working your core. Crunches can’t do that!
In case any of the above went completely over your head, here’s a summary: no amount of abdominal work or tricep pushdowns will guarantee fat loss from your abs/bingo wings. If you want to lose weight from a specific region (i.e. locally), you have to think regionally (i.e. a total body workout).
Using more muscle groups. . .
- Means more calories burned during exercise.
- Allows you to get a full body workout faster.
- Allows you to lift heavier loads and build more strength
- Allows you to exercise longer with less muscle fatigue balance.
- Improves joint stability and improves muscle balance across a joint.
- Decreases the risk of injury during sports.
- Improves coordination, reaction time and keeps your heart rate up and provides cardiovascular benefits.