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So my first workout myth buster that I am going to write about is something that is a massive MASSIVE irritation to me and I also believe to most fitness trainers in Kochi. Most people come to me for weightloss and that is to be expected since our lifestyle and society has developed to the point where we dont need to do manual labour for ensuring there is food on our household table. We have supermarkets, work from home and as a result we have many life style diseases, posture problems, and the biggest "problem" that makes people come to Ashante Nenju. That is, "aashaane, wfh aanu, office work aanu, vayar chaadi, onnu kurakkanam." and always after normal group session athletes and clients constantly ask us for abs workouts sometimes they even find their own corners to crank out a few crunches before calling it a day. However how many of you have asked whether crunches actually work.
But do crunches really work? The short answer is no. Crunches won’t make you thinner, and here are some reasons why:
Crunches don’t burn enough calories
One of the main factors that determine weight loss is the balance between calories consumed and calories burned. To lose weight, you need to create a calorie deficit, which means burning more calories than you eat. Crunches are not very effective at burning calories, because they only target a small muscle group and don’t raise your heart rate much. According to Harvard Health Publishing, a 155-pound person can burn about 112 calories in 30 minutes of moderate crunches. Compared to a circuit training session, or a conditioning piece like the infamous WOD "FRAN" which allegedly burns 10 calories in a minute doing crunches for a caloric deficit is a waste of time.
Crunches don’t spot-reduce fat
Another misconception about crunches is that they can help you lose fat from your belly area. This is based on the idea that you can spot-reduce fat, which means targeting a specific body part for fat loss. However, this is not how fat loss works. When you lose weight, you lose fat from all over your body, not just from one area. Your genetics, hormones, and lifestyle factors determine where you store and lose fat. Doing crunches won’t change that. You may strengthen your abdominal muscles by doing crunches, but they won’t be visible if they are covered by a layer of fat.
Crunches can cause injuries and posture problems
Crunches are not only ineffective for weight loss, but they can also be harmful for your health. Crunches put a lot of stress on your lower back and neck, which can lead to injuries and pain. They can also cause your abdominal muscles to become too tight and your back muscles to become too weak, which can result in poor posture and alignment. Crunches can also worsen diastasis recti, which is a condition where the abdominal muscles separate during pregnancy or childbirth. This can cause a bulge in the belly and increase the risk of hernia.
What to do instead of crunches
If crunches are not the answer, what should you do instead? Here are some tips to help you lose weight and get a flat stomach:
Eat a balanced diet that is rich in protein, fiber, healthy fats, and fruits and vegetables. Avoid processed foods, added sugars, and refined carbs that can spike your blood sugar and increase your appetite.
Drink plenty of water to stay hydrated and flush out toxins. Water can also help you feel full and prevent overeating.
Consistently come for group sessions and always ALWAYS ask for accessory work from your trainer, they will more than often give you strength training exercises or you can specifically ask for heavy weightlifting. Strength training exercises that work your whole body and build muscle mass. Muscle burns more calories than fat, even at rest.
Manage your stress levels and get enough sleep. Stress and lack of sleep can disrupt your hormones and increase your appetite and cravings. They can also affect your mood and motivation. Try to find healthy ways to cope with stress, such as meditation, yoga, breathing exercises, or hobbies. Aim for seven to nine hours of quality sleep per night.
I hope this blog post helps you understand why crunches and generic abs workouts won’t make you thinner and what to do instead. Remember that losing weight and getting a flat stomach takes time and effort, but it is possible with the right diet and exercise plan. Good luck! 😊