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In order to lose fat, our primary goal should be to increase our metabolism and not store any more fat by eating including too many calories in our diet. The fat that will be lost will be lost throughout the whole body and proportionately. The same goes for muscles. People think that isolating certain muscles such as the biceps, and doing countless amount of bicep curls will help them develop huge biceps. The body responds to progressive overload. Period. You have to place a greater stress on your body than the previous workout in order to build muscle. This also explains why people who workout the legs and doing exercises such as squats will stimulate maximum growth, and create a well-developed upper body. Yes you read that correctly. You can develop a huge upper body by working out your legs, with exercises such as the squat. The reason is because these compound exercises (multi-joint exercises), place the greatest stress on the muscles and nervous system, and forces it to grow and develop. That’s why squats are considered king for developing a lean muscular body. You want to use compound exercises as much as you can so you can place the most stress on your body in the shortest amount of time.

The other parts of the body will naturally develop since they will also be worked out. For example, when you are doing a pushing movement such as bench press for your chest, you will simultaneously be working out your triceps and shoulders. When you do a pulling movement such as overhand pull-ups or lat pull downs for your back, you are also working out your biceps. When you do squats for your quadriceps, you are also working the abdominals, shoulders, and hamstrings. So the point to take home is that your body is simultaneously working out many things at once, even if you think that only one thing is being worked. The body works as a whole, not as parts!

Now one can argue, what’s the point of working out the rest of the body and do only squats, if all systems in the body are affected at once? Well it has everything to do with the overall development. Doing only squats can develop your overall body, but you also want to stimulate every major body part so that you get maximum stimulation for that particular body part. And you don’t need to do that a whole lot either. Only working out each body part once per week for a total of 5-6 sets for that body part can help you develop an amazing body. You should also take each set to muscular failure, the point where you cannot do another repetition, without breaking your good form. This is when you should set down your weights and rest for a few minutes or until you feel ready to go for the next set. For ab exercises such as swiss ball crunches, it is best to start with basic crunches and then slowly increase the intensity of the exercise by making it more challenging. You can use different positions on the ball as it gets easier, or even add weights to continually make progress. Exercises such as rope crunches are great because you really work the abdominals, and you can make progress by using the set weight on the machine. Usually I don’t recommend doing machine, but there are a few exercises that can be extremely beneficial.

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Every time you work out, you create micro-tears in the muscle tissue and then with proper nutrition and adequate rest, you rebuild the muscle fiber even stronger and larger than before. So this is why it’s only necessary to workout the abdominals just like any other muscle, and let them build back stronger and larger. The interval training for cardio will speed up your metabolism so you will lose fat even while resting, and watching your diet by consuming less calories than your weight maintenance levels will allow you to safely lose weight gradually.

However, one thing to note is that you cannot spot reduce. There is a misconception that you can reduce fat from one area of the body only by working out that specific body part only. People think that they ONLY have to workout the abdominals in order to lose body fat from that area. Anyone who tells you this can be done, doesn’t even matter if it’s your local personal trainer, clearly doesn’t have a solid understanding of the body and its processes. The body doesn’t work as separate parts. With the body, the sum total of all the processes determines what state the body will be in. The body works in harmony with all its intricate parts, and all have their functions and roles. However, the most important thing is that the body looks at the overall picture, and works from that standpoint. Nothing is separated from one another. The body is infinitely complex and intelligent. When you cut yourself, your body produces certain clotting factors in the blood, which start to heal the wound immediately and stop the bleeding. The body works systematically to keep the body functioning optimally. The problem is that we treat our bodies like machines, like a clock. Our bodies have an inherent intelligence to them that no clock possesses. When is the last time you saw a clock fix itself when one of its parts stopped functioning? The clock stopped ticking, and stopped working completely. Only when you (an intelligent being) replaced that part with a working part, did it start working again. However, our bodies are so intelligent and complex that if something stopped functioning properly, our bodies would somehow compensate to keep our bodies going, while simultaneously trying to heal the “broken” part. It’s an automatic process unlike a machine. We created machines. We possess an inherent intelligence that no machine possesses and so it is important to realize that it is physiologically impossible to spot reduce. When you place stress on one part of the body, you are simultaneously placing stress on the whole body. Every part contains the whole! This is an amazing thing about us, and we want to get it to work to our advantage so that we can be our ideal selves and reach our ultimate goals in life.

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If you truly want your muscles to show, then you must build muscle and lose fat. For example, lets look at the abdominals. Most people look at their bellies and think that all they need to do to lose the fat is to do as many crunches as possible, or use the latest gadget in helping them “develop” their abdominals, or at least losing the fat in that area. If this were true than most people in the gym would have 6-pack abs or a flat stomach within a few weeks of doing only crunches. You’ll never see this in the gym. So what is the best way to lose abdominal weight? The key is to increase your resting metabolism by doing high intensity interval training, doing low repetition abdominal exercises to failure which truly target the oblique and the abdomen muscles, and burning more calories than you consume throughout the day. That’s it! This is simply the best way to lose abdominal weight. You don’t need the most expensive gadget out there as you see on infomercials or do a million crunches. Everything you need to develop 6-pack abs or reduce your belly fat is in your local gym and your kitchen!

The reason why you cannot see your abs is because there is a layer of fat covering the muscle tissues in your body. If you ever want to see your abs you need to lose the fat so they will finally be visible. It’s kind of like how the clouds cover the sun on a cloudy day. The sun is always there, but is not visible to us. Our muscles are like the sun, and the fat is like the clouds. Once the clouds are gone, the sun will shine brightly, just as your abs will make their presence. It’s also essential to do a few exercises such as swiss ball crunches and rope crunches to help develop the abdominal muscles. This will ensure that when you lose the fat, your abdominals will show up as rock solid. You can accomplish this by doing 3 sets of 10-12 repetitions on swiss ball crunches and 3 sets of 10-12 repetitions of rope crunches. There are a lot of great exercises you can perform to lose abdominal weight, but you want to find exercises that will constantly challenge you. You want to be able to monitor your progress for your abdominal exercises just like any other muscle group. Don’t treat them any differently. You want to make progress every week.

Also, one of the best ways to lose abdominal weight is to rest your muscles! You only need to work your abdominals once a week just like every other muscle. This may not sound like a lot, but remember that you if you stimulate the muscles with enough stress, they will build back stronger. If you workout your muscles before they have fully recovered you they will never fully develop. You have to give your muscles a rest! Remember, muscles don’t grow in the gym, but when you are out of the gym and resting!

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