{"id":13291,"date":"2017-08-11T09:30:46","date_gmt":"2017-08-11T13:30:46","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=13291"},"modified":"2019-04-19T10:58:44","modified_gmt":"2019-04-19T14:58:44","slug":"abs-mistakes","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/abs-mistakes\/","title":{"rendered":"4 Mistakes People Make On The Quest For Abs"},"content":{"rendered":"<p>It&#8217;s the hottest month of the year and everyone is striving for that coveted six-pack\u2014or at least a slimmer middle. And everyone has their own ideas about what they need to do to score the results they want. Some of them are right on track. Others, not so much.<\/p>\n<p>Here, experts share the four most common strategies that, although well-meaning, can sabotage your abs efforts and keep that dream middle out of reach.<\/p>\n<h2><strong>1. Getting Caught Up with the Little Stuff<\/strong><\/h2>\n<p>Spend too much time on the interwebs (or just talking with your health-fanatic friends about the latest diet craze), and you can quickly get sucked into trivial little ideas about fat loss, explains board-certified sports dietitian <a href=\"http:\/\/georgiefear.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">Georgie Fear<\/a>, R.D., C.S.S.C., author of <em>Lean Habits for Lifelong Weight Loss<\/em>.<\/p>\n<p>\u201cYou see people who won\u2019t eat bananas because they are high in <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/02\/06\/sugar\/\">sugar<\/a> or peas because they are high in starches, but who can\u2019t lose weight because they are still eating too many calories overall,\u201d she says. \u201cThey get so focused on the details that they can&#8217;t see the big picture.\u201d Sound familiar?<\/p>\n<p><strong>The solution: <\/strong>Before you get too laser-focused on the little things, remember that shedding fat is about taking in fewer calories than you burn. So focus in on the few key behaviors that have the biggest impact on your calories-in-calories-out equation, Fear says.<\/p>\n<!-- Shortcode [rr-products] does not match the conditions -->\n<p>Exercise is definitely a major way to help you move the calories-out needle, but adjusting your nutrition can be an even more effective strategy. After all, it\u2019s far easier to swap out a 400-calorie dessert for a 100-calorie piece of fruit than it is to burn 300 calories at the gym. To start shaving extra calories out of your day, Fear recommends nixing sugary, processed foods and cutting way back on alcohol. For most people, those two simple changes make a significant difference, she says.<\/p>\n<h2><strong>2. Skipping the Weights<\/strong><\/h2>\n<p>In many exercisers\u2019 minds, cardio is still king. But when it comes to torching that layer of fat hiding your abs from view, it\u2019s anything but. In fact, 2015 research from the <a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/25530447\" target=\"_blank\" rel=\"noopener noreferrer\">Harvard T.H. Chan School of Public Health<\/a> shows that, minute-per-minute, strength training is far more effective at fighting abdominal fat compared to cardio.<\/p>\n<p><strong>Related: <\/strong><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/07\/21\/cardio-strength-training-weight-loss\/\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>Why Cardio Isn\u2019t The Best Way To Lose Weight<\/strong><\/a><\/p>\n<p><strong>The solution: <\/strong>Cardio (especially high-intensity cardio) still has a place in your workout routine, but if you\u2019re aiming for a tighter, more chiseled-looking stomach, resistance training is where it\u2019s at. \u201cTry to strength train at least four to five times per week, even if it\u2019s only for 30 minutes at home,\u201d says <a href=\"http:\/\/www.barrosofit.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">Mark Barroso<\/a>, C.P.T. Barroso recommends focusing your lifting sessions on \u201cstructural exercises\u201d that recruit one or more large muscle groups at once while loading the spine. Think barbell back <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/06\/22\/improve-squat\/\" target=\"_blank\" rel=\"noopener noreferrer\">squats<\/a>, <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/07\/25\/improve-your-deadlift\/\" target=\"_blank\" rel=\"noopener noreferrer\">deadlifts<\/a>, and standing shoulder presses. Because these moves recruit multiple major muscle groups, they give you a huge <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/06\/14\/natural-metabolism-boost\/\" target=\"_blank\" rel=\"noopener noreferrer\">metabolic boost<\/a>\u2014but they also work your core in a big way. (But more on that next\u2026)<\/p>\n<h2><strong>3. Putting Too Much Focus on \u201cAbs Exercises\u201d<\/strong><\/h2>\n<p>Crunches and planks are great, but if you spend so much time performing them that you don\u2019t have time for all of those structural exercises we just mentioned, there\u2019s a problem. After all, findings published in the <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/18076231\" target=\"_blank\" rel=\"noopener noreferrer\"><em>Journal of Strength and Conditioning Research<\/em><\/a> show that structural exercises actually train the muscles of the core more than traditional core-specific exercises do (think supermans and side-bridges). And they definitely burn more calories.<\/p>\n<p><strong>Related: <\/strong><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/06\/30\/best-abs-moves\/\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>The 5 Most Effective Abs Exercises<\/strong><\/a><\/p>\n<p><strong>The solution: <\/strong>Program your workouts so that you save exercises specifically for your abs for right before your cool-down. That way you can make sure every single upper, lower, and total-body exercise you perform also hits your core, says Barroso. Squeeze your core like you\u2019re about to get punched in the gut and maintain good posture with a long, neutral spine as you perform your structural lifts, he says. You\u2019ll immediately feel (and see) your core working like never before. Bonus: Engaging your core increases your total-body strength, meaning you might even be able to go up in weight.<\/p>\n<h2><strong>4. Going Super-Low on Carbs<\/strong><\/h2>\n<p>Despite what fad diets everywhere would have you believe, <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/03\/31\/cutting-refined-carbs\/\" target=\"_blank\" rel=\"noopener noreferrer\">cutting carbs<\/a> can easily throw your six-pack results into reverse. \u201cIt can sap your body of the energy you need for tough workouts and decrease sleep quality, which is repeatedly linked to weight gain and higher levels of abdominal fat,\u201d says Fear. Research published in <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/18681982\" target=\"_blank\" rel=\"noopener noreferrer\"><em>Nutritional Neuroscience<\/em><\/a> even shows that people following very low-carb diets spend less time in the restorative REM stage of sleep. (This may be because the hormones your body produces to help convert fat into energy when carbs are M.I.A. also affect sleep.) Plus, when you cut down on whole-food carbs, you automatically reduce your <a href=\"https:\/\/www.vitaminshoppe.com\/c\/fiber\/N-cp99ju\" target=\"_blank\" rel=\"noopener noreferrer\">fiber<\/a> intake, she says. That can trigger constipation and bloating, and leave you feeling hungrier\u2014none of which will give you the sleek-looking middle you want.<\/p>\n<p><strong>The solution:<\/strong> Fear recommends paying less attention to cutting all carbs, and more attention to replacing refined carbs (like white bread, crackers, and pretzels) with whole ones (like sweet potatoes, quinoa, and fruit). \u201cFocusing on good-quality choices is all most people really need to do,\u201d she says. To keep your carb intake under control, fill a quarter of each meal\u2019s plate with starchy carbs like whole grains or potatoes and half of your plate with non-starchy veggies (like leafy greens or zucchini) or fruit. (Save that last quarter for carbs.)<\/p>\n<p>If you exercise for more than an hour, you may need some additional carbs to fuel your performance and promote recovery on those days, says Fear. On more intense workout days, up your starches to fill a full third of your plate, she says.<\/p>\n<p><em><strong>Diggin\u2019 What\u2019s Good? For more essential health facts, tips, and inspiration, joi<\/strong><\/em><em><strong>n our Facebook communities,\u00a0<a href=\"https:\/\/www.facebook.com\/groups\/EatingHealthyVitaminShoppe\/\" target=\"_blank\" rel=\"noopener noreferrer\">Eating Healthy<\/a>,\u00a0<a href=\"https:\/\/www.facebook.com\/groups\/StayingFitVitaminShoppe\/\" target=\"_blank\" rel=\"noopener noreferrer\">Staying Fit<\/a>, and\u00a0<a href=\"https:\/\/www.facebook.com\/groups\/2181619318818336\/\" target=\"_blank\" rel=\"noopener noreferrer\">Keeping It Keto<\/a>\u00a0today!<\/strong><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>It&#8217;s the hottest month of the year and everyone is striving for that coveted six-pack\u2014or at least a slimmer middle. And everyone has their own ideas about what they need to do to score the results they want. Some of them are right on track. Others, not so much. Here, experts share the four most<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/abs-mistakes\/\">Read More <span class=\"screen-reader-text\">4 Mistakes People Make On The Quest For Abs<\/span><\/a><\/p>\n","protected":false},"author":60,"featured_media":13297,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[4,9,10],"tags":[12,29,270,45,46,70,438,149,448,504,221,262],"class_list":["post-13291","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-the-latest","category-weight-loss","tag-abs","tag-belly-fat","tag-body-fat","tag-carbs","tag-cardio","tag-diet","tag-get-lean","tag-lose-weight","tag-physique","tag-six-pack","tag-strength-training","tag-workout"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>4 Mistakes People Make On The Quest For Abs | What\u2019s Good blog<\/title>\n<meta name=\"description\" content=\"It&#039;s the hottest month of the year and everyone is striving for that coveted six-pack\u2014or at least a slimmer middle. 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