{"id":315917,"date":"2020-12-15T11:21:00","date_gmt":"2020-12-15T10:21:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=315917"},"modified":"2021-12-02T11:27:08","modified_gmt":"2021-12-02T10:27:08","slug":"stomach-crunches-and-sit-ups-why-they-do-not-help-you-lose-stomach-fat","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/stomach-crunches-and-sit-ups-why-they-do-not-help-you-lose-stomach-fat\/","title":{"rendered":"Stomach Crunches and Sit Ups: Why They Do Not Help You Lose Stomach Fat?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/stomach-crunches-and-sit-ups-why-they-do-not-help-you-lose-stomach-fat\/#How_to_lose_stomach_fat_and_how_much_body_fat_is_normal\" title=\"How to lose stomach fat and how much body fat is normal?\">How to lose stomach fat and how much body fat is normal?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/stomach-crunches-and-sit-ups-why-they-do-not-help-you-lose-stomach-fat\/#Why_cant_you_lose_belly_fat_with_hundreds_of_crunches_and_sit-ups_a_day\" title=\"Why can&#8217;t you lose belly fat with hundreds of crunches and sit-ups a day?\">Why can&#8217;t you lose belly fat with hundreds of crunches and sit-ups a day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/stomach-crunches-and-sit-ups-why-they-do-not-help-you-lose-stomach-fat\/#What_part_of_the_body_loses_fat_first_when_you_lose_weight\" title=\"What part of the body loses fat first when you lose weight?\">What part of the body loses fat first when you lose weight?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/stomach-crunches-and-sit-ups-why-they-do-not-help-you-lose-stomach-fat\/#What_needs_to_be_done_to_successfully_lose_belly_fat\" title=\"What needs to be done to successfully lose belly fat?\">What needs to be done to successfully lose belly fat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/stomach-crunches-and-sit-ups-why-they-do-not-help-you-lose-stomach-fat\/#After_all_is_there_anything_you_can_do_to_promote_belly_fat_burning\" title=\"After all, is there anything you can do to promote belly fat burning?\">After all, is there anything you can do to promote belly fat burning?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/stomach-crunches-and-sit-ups-why-they-do-not-help-you-lose-stomach-fat\/#What_to_remember\" title=\"What to remember?\">What to remember?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>It sounds quite logical. If you want to lose stomach fat, you need to exercise the abdominal area. And as the endless host of articles with guaranteed <em>tips for a flat stomach in as little as seven days <\/em>guarantee, you will get the coveted six-pack very soon. Or is it all a little more complicated than that and even hundreds of stomach crunches will not help you lose stomach fat? Let&#8217;s see what is and what is not in the power of sit ups and stomach crunches.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Achieving at least partially visible muscles in the abdominal area is the dream of many athletes and healthy lifestyle enthusiasts. Who knows why a <strong>chiselled stomach<\/strong> and a <strong>very low percentage of body fat<\/strong> are considered a symbol of success and health, but the opposite may be true? Due to this, people embark on a variety of challenges, extreme diets, detoxes and training plans, from which they are promised guaranteed results and even greater self-confidence or happiness in life. However, in many cases, all of this does not help to get toned abs in a split second. Everyone should want to be the <strong>best<\/strong> and <strong>happiest version of themselves<\/strong>, but you also need to think about what this means specifically for you, and then try to achieve your most daring dreams.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_to_lose_stomach_fat_and_how_much_body_fat_is_normal\"><\/span>How to lose stomach fat and how much body fat is normal? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Getting rid of excess fat anywhere on the body is a huge benefit to your health, but also to your self-confidence and self-satisfaction. Excess intra-abdominal (visceral) or subcutaneous fat is associated with an increased risk of developing insulin resistance, type 2 diabetes or heart disease. <span class=\"tadv-color\" style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong data-rich-text-format-boundary=\"true\">Visceral or intra-abdominal fat<\/strong>&nbsp;can be found in the abdominal cavity around the internal organs. Its excess is associated with a number of diseases, such as type 2 diabetes or heart disease.<\/li><li><strong data-rich-text-format-boundary=\"true\">Subcutaneous fat<\/strong> is located in the subcutaneous tissue between the skin and muscles and can be felt easily by anyone in the form of a skin fold. Within normal limits, it is not associated with a greater risk of developing a number of civilisational diseases, and is thus is an aesthetic rather than a health scare issue. <span class=\"tadv-color\" style=\"color: #ff6600;\">[2\u20133]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">What percentage of body fat is considered normal?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>For a <strong>healthy young man<\/strong>, the normal amount of body fat is up to about <strong>20% of total body fat<\/strong>, but any number above this refers to overweight. <span class=\"tadv-color\" style=\"color: #ff6600;\">[5]<\/span><\/li><li>For a <strong>healthy young woman<\/strong>, the normal amount of body fat is roughly up to <strong>30% of total body fat<\/strong>, and any number above this refers to overweight. <span class=\"tadv-color\" style=\"color: #ff6600;\">[5]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/IMG_0356-_-OK-1124x750.jpg\" alt=\"How to lose weight in the abdominal area and how much body fat is normal?\" class=\"wp-image-198237\" width=\"843\" height=\"563\" title=\"How to lose weight in the abdominal area and how much body fat is normal?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_0356-_-OK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_0356-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_0356-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_0356-_-OK.jpg 1894w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Why_cant_you_lose_belly_fat_with_hundreds_of_crunches_and_sit-ups_a_day\"><\/span>Why can&#8217;t you lose belly fat with hundreds of crunches and sit-ups a day?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>What happens to muscles when you burden them with strength training with your own bodyweight, barbell or dumbbells? That&#8217;s right, they get stronger and bigger. The same thing basically happens when you exercise your stomach in the form of crunches or sit-ups. Does that mean you lose weight by strengthening your abdominal muscles? Unfortunately, no, but luckily, <strong>we all have abdominal muscles, but some can hide more under a larger layer of body fat.<\/strong> On the other hand, exercising using crunches increases the strength of the abdominal muscles and most likely their volume.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>It would be nice if we could say we&#8217;re going to exercise our abdomen or legs and lose fat in these areas. However, that&#8217;s not how our bodies work&#8230; <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">When you work out your abdomen, you work out your abdomen&#8230;<\/h3>\n\n\n\n<p>At the University of Illinois, scientists tried to answer the same question we are asking ourselves today. A total of 24 volunteers (14 men and 10 women between the ages of 18 and 40) were randomly divided into two groups. The research group had to<strong> work out using seven exercises on the abdomen five times a week for 6 weeks after 2 series and 10 repetitions.<\/strong> The control group enjoyed rest and time off, while both groups followed a zone diet, i.e. a diet with the same energy intake as before the intervention. <span class=\"tadv-color\" style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">And&nbsp;what&nbsp;was&nbsp;the&nbsp;result&nbsp;of&nbsp;the&nbsp;study?<\/strong> In the research group, there was an increase in abdominal muscle strength and muscular endurance,&nbsp;while <strong>there was no loss of total body fat or fat stored in the subcutaneous tissue of the abdomen<\/strong> compared to the group that did virtually nothing. And that must be pretty upsetting when you work out your stomach every day to make it smaller and still nothing. It needs a more comprehensive approach, which we&#8217;ll discuss in a moment. <span class=\"tadv-color\" style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Further research tested a 27 week training program consisting of a progressive model of sit-up type exercises, with 13 men training a total count of 5,004. What did the scientists find? <strong>Body weight and body fat percentage didn&#8217;t change, even the size of the fat cells on the abdomen remained the same,<\/strong> similar to the size of the abdominal skin fold (the amount of subcutaneous fat). <span class=\"tadv-color\" style=\"color: #ff6600;\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>And the latest study from this review looked at 40 overweight or obese women and the effect of a 12-week intervention where participants were divided into two groups, the first group following dietary measures and exercising using abdominal exercises, and the second group only following dietary measures. <strong>Both groups lost weight, but the difference was negligible.<\/strong> What&#8217;s more? Again, researchers found no difference between groups in the loss of body fat in the abdominal area. <span class=\"tadv-color\" style=\"color: #ff6600;\">[8]<\/span> If you are looking for best abs exercises, read our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/21-best-self-weight-exercises-to-strengthen-the-abdomen\/?secret=EptqEFWkcx4Lx4vHgsGM2TH4FRbRkRsT\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"21 Best Body Weight Exercises to Strengthen Your Abdomen. (opens in a new tab)\">21 Best Body Weight Exercises to Strengthen Your Abdomen.<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/IMG-20201117-WA0000-1124x749.jpg\" alt=\"What part of the body loses fat first when you lose weight?\" class=\"wp-image-198250\" width=\"843\" height=\"562\" title=\"What part of the body loses fat first when you lose weight?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG-20201117-WA0000-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG-20201117-WA0000-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG-20201117-WA0000-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG-20201117-WA0000.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_part_of_the_body_loses_fat_first_when_you_lose_weight\"><\/span>What part of the body loses fat first when you lose weight?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Just as you <strong>can&#8217;t control where your fat is stored, you can&#8217;t control where your body first breaks it down.<\/strong> In the first instance, many people store fat around the abdomen, which is mainly associated with lower testosterone levels and increased levels of the stress hormone cortisol. <strong>Women are generally more prone to storing fat reserves on the thighs and buttocks,<\/strong> for which they can &#8220;thank&#8221; the female sex hormone oestrogen.<span class=\"tadv-color\" style=\"color: #ff6600;\"> [9-10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hormones, genetics and overall lifestyle interfere with the complexity of this issue. Some are lucky enough to have won the genetic-hormone lottery, and fat is stored evenly throughout their body and evenly eliminated from the body. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">There is therefore no point in trying to lose weight from&nbsp;one specific part of the body <\/strong>because it is simply not possible. Personally, I like the <a class=\"ek-link\" href=\"https:\/\/www.instagram.com\/p\/BurpeiijDt3\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"comparison (opens in a new tab)\">comparison<\/a> of spot reduction with a pool and bucket of water: <em>\u201cTrying to spot reduce fat by exercising that part of your body (e.g. the abdomen) is like using a bucket to empty just one corner of a swimming pool.\u201c<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"28324,8350,28792,28936,7185,36631,29117,49009,36025,36340\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_needs_to_be_done_to_successfully_lose_belly_fat\"><\/span>What needs to be done to successfully lose belly fat?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Now that we know for certain that there is no magic spell to target fat loss, let&#8217;s look at good old-fashioned and time-tested tricks that actually work, but are usually neglected.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\"><li>A <strong>calorie deficit<\/strong> is crucial for successful weight loss. Essentially, dietary approaches and diets are mere tools to achieve a calorie deficit. <strong>Set a calorie deficit of 10-20%,<\/strong> which is sustainable in the long run and will help you for the long haul. If you don&#8217;t know how to do it, we&#8217;ll explain it in the article <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-calculate-energy-and-macronutrient-intake-for-weight-loss-or-muscle-gain\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"How to Calculate Your Energy and Macronutrient Intake for Weight Loss or Muscle Gain? (opens in a new tab)\">How to Calculate Your Energy and Macronutrient Intake for Weight Loss or Muscle Gain?<\/a><\/strong><\/li><li>An<strong> overall improvement<\/strong> <strong>of your diet plan<\/strong> will bring you more vegetables, fruits, high-quality proteins, fats, carbohydrates and plenty of fibre instead of low-quality and highly industrially processed foods such as various sweets, salty delicacies and fast food. By giving up alcohol, or at least reducing its consumption, you will save several hundred calories and avoid morning headache. <strong>As a result, you will probably spontaneously reduce your energy intake and start to lose weight <\/strong>without any pain.<\/li><li><strong data-rich-text-format-boundary=\"true\">Sufficient protein<\/strong> is crucial for optimal function of the immune system, regeneration and growth of muscle mass, a greater feeling of satiety after a meal, and proteins can even help to control the relentless cravings not only for sweets. Following strength training and weight loss, <strong>maintain a protein intake of about 1.6-2.0 grams of protein per kilogram body weight.<\/strong> Remember that increasing training capacity and having a greater caloric deficit also means greater protein requirements. A high-quality whey or vegetable vegan protein can also help with sufficient intake. <span style=\"color: #ff6600;\">[11-14]<\/span><\/li><li><strong data-rich-text-format-boundary=\"true\">Complex strength training<\/strong> is an ideal aid in changing your body. <strong>It strengthens, tones and grows muscles<\/strong>, helping to build an attractive physique with developed abdominal muscles. <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-create-a-proper-training-program-for-home-workouts\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Put in good strength training (opens in a new tab)\">Put in good strength training<\/a> about <strong>three times a week<\/strong> and be patient and persistent. In case you are not sure about setting up a training plan, read our article <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/what-to-eat-and-how-to-exercise-to-finally-gain-muscle\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"What to Eat and How to Exercise to Finally Gain Muscle? (opens in a new tab)\">What to Eat and How to Exercise to Finally Gain Muscle?<\/a><\/strong><\/li><li><strong data-rich-text-format-boundary=\"true\">Endurance&nbsp;sport&nbsp;is&nbsp;an&nbsp;ideal&nbsp;means&nbsp;of&nbsp;burning&nbsp;excess&nbsp;fat&nbsp;reserves.<\/strong> You don&#8217;t have to become a lover of cycling or <strong>jogging,&nbsp;<\/strong>simply try to do any aerobic sport you like every day. Go for a long walk, roller-skating, cross-country skiing or swimming. An average 65-kilogram woman burns roughly 540 kcal during an 8 km\/hr run and an 80-kilogram man roughly 660 kcal.<\/li><li><strong data-rich-text-format-boundary=\"true\">As&nbsp;much&nbsp;exercise&nbsp;as&nbsp;possible&nbsp;during&nbsp;the&nbsp;day<\/strong> means more energy burnt, which reflects in more effective weight loss. <strong>Try to walk as much as possible,<\/strong> run up the stairs instead of the elevator or escalator, and maybe start looking at home cleaning as a kind of circuit training.<\/li><li><strong data-rich-text-format-boundary=\"true\">Any physical activity you enjoy counts.<\/strong> Movement costs the body the energy it has to take somewhere. And the difference between watching TV for an hour and playing sports on augmented reality games with a game console could be a hundred calories. If you are interested in staying active at home, read our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/5-tips-to-stay-active-motivated-and-never-stop-exercising-even-at-home\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"5 Tips to Stay Active, Motivated and Keep Exercising at Home. (opens in a new tab)\"><strong>5 Tips to Stay Active, Motivated and Keep Exercising at Home<\/strong>.<\/a><\/li><li><strong data-rich-text-format-boundary=\"true\">7- 9 hours of sleep every day<\/strong> is crucial for maintaining optimal levels of testosterone, hunger and satiety hormones (leptin &amp; ghrelin), maintaining cognitive function and, last but not least, a combative immune system. If you want to find out more about sleep, read our article <strong><a class=\"ek-link\" href=\"http:\/\/how-to-improve-sleep-and-how-it-affects-health-and-muscle-growth\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"How to Improve Sleep and How Does it Affect the Health and Growth of Muscle Mass? (opens in a new tab)\">How to Improve Sleep and How Does it Affect the Health and Growth of Muscle Mass?<\/a><\/strong><\/li><li><strong data-rich-text-format-boundary=\"true\">Less life stress<\/strong> will bring more peace to your life, a more <strong>resistant immune system<\/strong> and a more balanced hormonal system due to lower levels of the stress hormone cortisol, which is also associated with higher levels of fat storage in the abdominal area. In addition to breathing exercises and meditation, cold water therapy can help with the reduction of chronic stress. In case you want to learn more about it, read our article <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-get-stronger-immunity-thanks-to-cold-water-therapy\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"How to Get Stronger Immunity Thanks to Cold Water Therapy?&nbsp; (opens in a new tab)\">How to Get Stronger Immunity Thanks to Cold Water Therapy?&nbsp;<\/a><\/strong><\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/IMG-20201117-WA0003-1124x782.jpg\" alt=\"How to lose stomach fat quickly?\" class=\"wp-image-198263\" width=\"843\" height=\"587\" title=\"How to lose stomach fat quickly?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG-20201117-WA0003-1124x782.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG-20201117-WA0003-400x278.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG-20201117-WA0003-1536x1068.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG-20201117-WA0003.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"After_all_is_there_anything_you_can_do_to_promote_belly_fat_burning\"><\/span>After all, is there anything you can do to promote belly fat burning?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>One study looked at whether the storage of fatty tissue in relation to the energy coverage of movement mattered. The researchers compared changes in subcutaneous fat adjacent to the active muscle. Irrespective of the intensity of exercise, <strong>increased blood<\/strong>&nbsp;<strong>flow and lipolysis (\u201cfat breakdown\u201d)<\/strong> were observed in the subcutaneous fat adjacent to the active muscle. But does it have any real overlap with everyday life? Unfortunately, no. <strong>The increased lipolysis effect was very minimal <\/strong>and quite negligible in relation to overall lifestyle and all the factors that interfere with weight loss. <span class=\"tadv-color\" style=\"color: #ff6600;\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Some research even suggests a <strong>slight positive effect of strength<\/strong> <strong>training and subsequent cardio on the targeted fat loss.<\/strong> In simple terms, if you put more weight on your upper body during strength training and then do cardio, you will probably draw a little more energy from the fat reserves stored in the upper half of your body. Again, however, this effect is subordinated to all conditions of successful weight loss and is rather a <strong>potential \u2018biohack\u2019 method,<\/strong> the effect of which on spot reduction has not yet been sufficiently confirmed. On the other hand, if you do a few exercises on your stomach during training and then do thirty minutes of cardio, you will do absolutely nothing wrong, and on the contrary, you will do something good for your body.<span class=\"tadv-color\" style=\"color: #ff6600;\"> [16-17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">When losing weight, it is always about the ratio of burned energy vs. received energy<\/strong>. <strong>High quality fat burners<\/strong> contain thermogenic substances that stimulate the body to produce more heat, which <strong>costs energy.<\/strong> At the same time, they contain substances that have a <strong>positive effect on<\/strong> <strong>inflammation and concentration<\/strong>. As a result, you can do more work during training, which results into more calories burned, and contribute more to the weight loss mosaic. If you are interested in how to increase the efficiency of a fat burner, read our article <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/6-tips-to-improve-the-effects-of-a-fat-burner\/#utm_source=facebook&amp;utm_medium=post&amp;utm_campaign=COM-FBNF-blog\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"6 Tips on How to Improve the Effects of a Fat Burner. (opens in a new tab)\">6 Tips on How to Improve the Effects of a Fat Burner.<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/image00033-1124x749.jpeg\" alt=\"How to burn stomach fat?\" class=\"wp-image-198304\" width=\"843\" height=\"562\" title=\"How to burn stomach fat?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/image00033-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/image00033-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/image00033-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/image00033-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_to_remember\"><\/span>What to remember?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Unfortunately, <strong>no exercise can conjure up a chiselled<\/strong> &#8220;<strong>six-pack&#8221;<\/strong> on your stomach or burn belly fat. However, stomach crunches and sit-ups can help strengthen and build abs, especially the straight abdominal muscle, a desired&nbsp;six-pack.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Visibility of the abdominal muscles<\/strong> is not a matter of strength or volume, although it is somewhat related, but it is the <strong>amount of subcutaneous fat.<\/strong> This is the main \u201cculprit\u201d of your abdominal muscles not being visible. If you bet on a reasonable training and diet plan, you will try to exercise whenever you can, and will make sleep a priority, then you are well on your way to successful fat loss not only on your stomach but all over your body.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>According to current scientific knowledge, due to strength&nbsp;training you can slightly increase the breakdown of fats as a source of energy in the desired area during subsequent cardio activities. During your workout, include a few challenging abs exercises and then go for a run on the treadmill. But it is still a drop in the ocean of an overall approach to weight loss, not a revolutionary method.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">But the question is, does having a six-pack give you a greater sense of well-being or happiness?<\/strong> However, that&#8217;s up to each and every one of you.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Do you have experience with belly fat loss? Share your advice and tips in the comments. If you liked the article, promote it by sharing so that your friends can learn more about effective weight loss.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fit-balls-and-balance-pads\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFit balls and balance pads\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>How to lose belly fat? In this article you will learn why hundreds of stomach crunches daily will not help to achieve a chiselled six-pack. But we will advise what can really help.<\/p>\n","protected":false},"author":65,"featured_media":198280,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[93],"tags":[6305,6449,6365,7475],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-315917","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-how-to-lose-weight","8":"tag-abs","9":"tag-exercise","10":"tag-weight-loss","11":"tag-workout","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Stomach Crunches and Sit Ups: Why They Do Not Help You Lose Stomach Fat? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"How to lose belly fat? 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