Weight loss occurs when you expend huge energy than you consume. Performing five minutes or 10 minutes of crunches without stopping burns only about 23 calories. A pound of fat equals roughly 3,700 calories, so it would get nearly 12 hours of crunches to lose 1 pound. Instead, look to intense cardiovascular exercise, such as running, which burns twice as more calories and specifically targets abdominal fat.
No, crunches don’t make you lose weight. Having a sustained calorie deficit is the only way to do that. Here is a list of things you can do to help you lose weight and reach your calorie deficit:
- Whole Eggs: They’re high in protein, healthy fats, and can make you feel full with a very low amount of calories.
- Potatoes: More specifically boiled potatoes can help you lose weight. They are high in potassium which is a nutrient that most people don’t get enough of and it can help control high blood pressure. You’ll also get full fast which in turn makes you eat less.
- Tuna: This is a low calorie high protein food. This is a lean fish so it doesn’t have much fat. This is what body builders use when they’re on a cut.
- Beans: This food tends to be high in protein and fiber, which leads to satiety.
- Leafy Vegetables: They are low in both calories and carbohydrates, but loaded with fiber. This can increase the volume of your dinner without increasing your calories. This is perfect to satisfy your hunger and help you lose weight at the same time.
- Fruit: It’s healthy and contains a lot of fiber. People that eat both fruits and vegetables are said to be the healthiest people out there. It’s tasty and healthy for you which is a good combo.
It’s a lot more complicated than that, and the short answer is “no”.
You can’t lose fat from one particular area of your body. Crunches, done properly, just build up your abdominal muscles. But you might not actually notice, if there’s a lot of fat over the top of them.
Doing strength training in general, especially combined with cardio, does seem to help people lose weight. Using your muscles increases your metabolic rate, using more energy round the clock. Subjectively, I think many people find it helps you to control your appetite a lot.
NO. Doing crunches will strengthen your core. Crunches, and other exercises that strengthen your core, help build your abs to make them bigger, stronger, toned. That is, from a visual perspective, they help give your abs that “block” look.
The only way to lose weight is to be in a caloric deficit. That is, burn more calories than you consume everyday. To increase the number of calories you burn daily, do cardio exercises in which you maintain a fast heart rate throughput the workout. Good exercises to keep an elevated heart rate include running, swimming, circuit training, etc. Look into HIIT if you are interested in burning fat.
If you are trying to show off a 6-pac, you need to do both of the abdominal exercises, AND cardio. If you keep doing ab exercises without doing cardio, and you have fat around your belly, then you will never see your abs because they will be hiding under the layer of fat.