Where are my abs!!

I can feel my abs, but I can’t see them!

I wanted to take a moment and address a question that I receive quite often in regards to abdominal fat.  It seems as if at least once a week I have someone approach me and ask the question “What abdominal exercises can I do to lose my stomach fat?  I constantly train my midsection and can feel my abs, but are unable to see them due to this layer of fat.”  Fortunately for these individuals there is a very simple answer to their question, there is none! 

There is a common misconception amongst our population that by doing different abdominal exercises I can reduce my levels of subcutaneous fat in that area.  The truth though is spot reduction is merely a myth.  By doing strength training you are building the muscles under the layer of fat.  To put it simply is you are creating an optical illusion.  The abdominal muscles temporarily push against the layer of fat making look as if you are losing it.  Most individuals in the fitness community would agree that one cannot reduce fat in one specific area of the body.  When you lose fat your entire body is losing fat. 

There are several factors that go into shredding fat from your body.  The two most important factors are diet and aerobic training.  Through intense cardiovascular training one will begin to burn away the excess body fat they have stored.  For sedentary or mildly active individuals this may just mean starting to walk a few miles every evening.  For the more physically fit or active individuals this may mean jogging several miles or conducting sprint intervals for time.  When intense cardiovascular training is coupled with a healthy diet one will begin to see tremendous changes.

 A simple approach to diet is the best for the average individual looking to just live a healthy lifestyle.  One such approach, as explained by the International Sports Sciences Association (ISSA), is the 1-2-3 diet.  Basically this diet states a person should break their food intake down into six parts.  One part of my diet should then come from fats, two parts from proteins, and three parts from complex carbohydrates.  A basic guideline for fats is to take in minimal saturated fats and try your best to consume zero trans fats.  Below I have laid out an example of the process for how to calculate how much of each I should take in.

Fats 1 Gram = 9Kcal

Proteins 1 Gram = 4Kcal
Carbohydrates 1 Gram = 4Kcal

Total Daily Calories: 2000

2000 divided by 6 parts = 333Kcal per part

Daily Intake of Each:
Fats: 333Kcal or 37 Grams
Proteins: 666Kcal or 167 Grams
Carbohydrates: 999Kcal or 250 Grams

The bottom line is that by one conducting a strict strength training program they should not expect to see a great amount of fat loss rather an increase in muscular hypertrophy.  For individual looking to trim down especially in the “abdominal area” they need to focus on training the cardiovascular or endurance system and maintain a well-balanced diet.