The Biggest Fitness Lie

The biggest fitness lie is about removing stubborn belly fat and lower abs.  Do a google video search and you will see there are literally 70 million videos on the secrets of removing belly fat! Why? Because 1/3 of Americans are obese and spend $400 Billion annually on fat loss.  People desperately want to believe there is an easy way to lose belly fat, tell them you have a revolutionary shortcut and they will shower you with money – 70 million videos telling you  shortcut for losing belly fat.   There are no supplements/devices/plans you can buy that make removing belly fat easier or faster! Losing fat in the abdominal region is 10% cardio and 90% nutrition and you can get excellent custom fat loss meal plans online for free.

 

70 million belly fat videos

70 million belly fat videos

Stubborn belly fat and spot fat removal

Look in any medical textbook and you will note that “stubborn belly fat” will not be mentioned anywhere.  The kind of fat over your belly is not any different than the fat in your cheeks.  There is no such thing as ordinary fat vs stubborn fat – its all just fat, excess calories being stored.

Hans: What exercises should I do to get rid of my stubborn belly fat??
PILLOW SCREAM!!! YOU CANT DO SPOT FAT REMOVAL!!!!

This is the root of the biggest fitness lie. You cant target fat removal. All you can do is lower your bodyfat percentage and the body will decide when its time to remove the fat over your abs. Doing ab exercises do NOT remove the fat over your abs. If you want to get rid of the fat hiding your abs, CARDIO is what you need to do, not ab exercises!  I can’t tell you how it breaks my heart when I walk into a gym in the first week of January and see obese people wasting all their time doing ab work in an effort to “target belly fat”.

useless belly fat products

useless belly fat products

The myth that you can remove fat in focused areas by doing special exercises is not new. The vibrating belts of the ’50s were promoted for fat removal around the mid-section. Its just not possible to focus fat removal on a particular area, surgery is the only way to do spot-removal of fat deposits.  There are some drugs (like AZT) that cause the body to redistribute fat and focus it in the mid section but as far as I know, nobody has been able to do this in a desirable fashion.

Why belly fat and love handles are hard to remove

Fat is LIFO (Last In First Out). For 99% of men, the first fat is added over the lower abs, then in the love handle area.   This means that love handle fat and lower ab fat is the absolute last thing to come off when you are cutting.  There is no shortcut, no special exercises, all your other fat has to come off first.  That’s why belly fat is “stubborn”, because you have to remove ALL your other fat before the fat over the lower abs gets removed.  Most men start taking the fat off the lower abdominal region when they drop below 7% bodyfat.

Why-belly-fat-is-stubborn

 

So, why is belly fat stubborn?    When you first start losing weight, you can still eat a LOT of food and still lose weight.  As you lose weight your BMR (Basal Metabolic Rate) drops because there is so much less of you to feed so you need to drop your calories even more to keep your fat loss going.  Many people mistake this for a fat loss plateau, no, its just math.  The less you weigh, the less you can eat.  Look at the above image.  If you weigh 500 pounds then a 25% cut gives you 5000 calories a day, that is a LOT of food shown in the upper right hand corner.  Contrast that to the daily 1500 calorie limit if you are 150 pounds – most restaurant salads are more than that, and that is just one salad.  THAT is why belly fat is stubborn because the more you lose weight, the harder it is to lose weight and you have to lose that last little bit of fat to get it off the belly.

 

How to lose stubborn belly fat!

Want to see the lower abs? – EAT LESS!
Want a “flat tummy” – EAT LESS!
Cant get rid of stubborn belly fat? EAT LESS!

A little cardio helps fat loss but recent research has suggested that it can be counter-productive to fat loss which is no news to bodybuilders who have known for decades that abs are made in the kitchen, not the gym!  Note however that this does NOT mean you can skip your cardio.  Cardio is still the #1 most important thing you can do for your health.  If you only have time for a weight workout or a jog then JOG, its WAY more important!

HOW TO LOSE BELLY FAT

  1. Do a little cardio, daily walking is fine.
  2. Choose a meal plan that lets you hold a consistent daily deficit without needing weekly cheats.  If you are ever hungry, you will fail – I guarantee it.  If you want a free weekly meal plan that is not only healthy and high in protein so you can continue to gain muscle, make a free account at CustomMealPlanner and use one of the weekly meal plans available there.
  3. Get lots of sleep so  you lose fat and not muscle.

HOW TO GET AMAZING LOWER ABS

  1. Do a little cardio, daily walking is fine.
  2. Choose a meal plan that lets you hold a consistent daily deficit without needing weekly cheats.  If you are ever hungry, you will fail – I guarantee it.  If you want a free weekly meal plan that is not only healthy and high in protein so you can continue to gain muscle, make a free account at CustomMealPlanner and use one of the weekly meal plans available there.
  3. Get lots of sleep so  you lose fat and not muscle.

Lower ab workouts for aesthetic 8-pack abs!

Tell a bodybuilder you have the secret to remove that stubborn belly fat over their lower abs to give them the 8-pack they always wanted and they will gladly give you $97 for your useless made-up program. Why useless because when it comes to abs, GENETICS is rule #1! How do you go from a 6pack to an 8pack or a 10 pack? YOU CANT! Everyone has different ab genetics, the shape and number of cobblestones in your abs cannot be changed no matter how many ab exercises you do.

Look at the top row of guys in the below image, these are all genetic grand prize winners in the abdominal category. 8-packs, 10-packs, good symmetry.  Then look at the genetic losers in the bottom row and by the way, I include myself in the genetic loser category.  We have a number of bodybuilders with very low bodyfat and despite that, they barely have abs at all despite being very muscular and concentrating on ab work.  Note also the the “bosu-ball abs” is not a genetic condition but one brought on by growth hormone enlarging the intestines to barrel like proportions.

Some people only have a 5 pack and some have an 8pack or 10pack – it is what it is.  If you are concerned about appearance, all you can do is lower your bodyfat.  Note however there are huge performance and health benefits to doing core exercises, just not always aesthetic ones.

genetic ab types (abdominal)

Scooby’s belly fat

Let me use ME as an example, I have a very typical male fat pattern so lets look at how I gain fat. Here is me when I did my contest a few years ago. The numbers are the skinfold thickness. The bigger the number, the more fat under the skin hiding the abs, definition and vascularity. For most guys, its gotta be under 7mm skinfold to see definition and vascularity. You see that in my lower ab region I had 7mm and you can see these two veins as well as a sixpack of sorts.

15lbs-of-Fatthe biggest fitness lie

Lets look at me now. You will note that the skinfold in the leg and pec is almost the same whereas the belly fat has doubled hiding my abs. Why is that? Because the first fat guys add is over the lower abs!!!  Notice how the arms and chest look similar in both photos but the waist in the left image is much larger.  The left image has pronounced love handles and is lacking the veins in the belt-buckle region.

why-you-dont-have-lower-abs

As an aside, this is why simply measuring your waist daily is one of the most accurate ways to see if you are gaining fat or losing fat because under the beltline is the primary place fat is stored.

Plastic surgery for spot fat removal

OK, there clearly IS something you can buy for spot fat removal but I did not mention it until the end here because I do not recommend it – plastic surgery.  In my view, cosmetic surgery is needless health risk.  Yes, its minor surgery but its not uncommon for people to die from complications or mistakes made during simply surgeries.  Liposuction, injections, ab sculpting, and all other kinds of fat removal procedures are available from cosmetic surgeons.   Again, my website is about health and fitness of which plastic surgery is the antithesis.

The biggest fitness lie!

 

 

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the biggest fitness lie