CHAPTER 2
All of Your Questions Answered
THE WORST FOODS FOR YOUR ABS, THE TRUTH ABOUT ARTIFICIAL SWEETENERS, AND THE FASTEST WAY TO FIT INTO YOUR SKINNY JEANS.
What’s the fastest way to lose weight?”
It’s the one question that is asked repeatedly at Women’s Health, and for good reason. For many women, the answer seems like a puzzle. Whether you’re an apple or a pear, it can feel very frustrating trying to find the right program for you. But no matter which fruit you identify with, the right program should empower you to successfully drop excess weight, look great in your clothes, and feel confident about your reflection in the mirror.
The truth is, there’s no one “fastest” way. It really depends on your lifestyle, food preferences, and how often you make health a priority. The simple answer is a combination of diet and exercise, but that’s the type of answer that has frustrated you in the past.
Here’s what you need to know for your future: You deserve to lose weight. You work hard, and you should reap the rewards. So savor this answer: Anyone can eliminate their belly and jump onto the body transformation highway. Even better? The road isn’t as bumpy as you think, but it does require a few changes, and requires you to throw out some old tricks and habits. To put you on a fast track to a flatter belly, we posed the most common abs-related questions to the Women’s Health fitness and nutrition experts. They’re here to eliminate your confusion, end your frustration, and provide a perfect road map to looking and feeling better now. These aren’t just answers—they are the secrets you need to banish your former body and replace it with the one you’ve always wanted.
I’m losing pounds but not inches. What’s wrong?
Usually this means you’re not weight training or eating enough protein, says Alan Aragon, MS, a nutritionist in Westlake Village, California. Doing both is the key to eliminating fat and building muscle—as opposed to just losing weight. That’s the real key to looking like you have a new body, rather than just seeing a different number on the scale. Resistance training burns calories during your sessions and stimulates your metabolism afterward. Make sure you get enough protein after a workout by adding either 6 additional ounces of meat or 2 scoops of protein powder; each option yields about 40 grams of protein.
Alan Aragon is a nutritionist with more than 18 years of success in the fitness field. He earned his master's degree in nutrition with top honors. Alan is a continuing education provider for the Commission on Dietetic Registration, National Academy of Sports Medicine, American Council on Exercise, and National Strength and Conditioning Association. He maintains a private practice designing programs for recreational, Olympic, and professional athletes including the Los Angeles Lakers, Los Angeles Kings, and Anaheim Mighty Ducks. Alan is a contributing editor and resident weight loss coach of Men's Health magazine, and runs a research review that can be found at alanaragon.com.
Eric Cressey is president and co-founder of Cressey Performance, a facility located just west of Boston, Massachusetts. He is a Certified Strength and Conditioning Specialist (CSCS) and received his master's degree in kinesiology, with a concentration in exercise science, through the University of Connecticut Department of Kinesiology. You can find his work at ericcressey.com.
How often do I need to exercise to lose fat?
It might sound surprising, but you don’t need to exercise to lose fat. You can shed your unwanted pounds by making sure you eat fewer calories than you burn, says Aragon. (This should show you the importance of a good diet.)
However, if you avoid exercise, you won’t retain as much muscle, which means it’ll be harder for you eliminate your muffin top and have flat, sexy abs. You can lose weight without exercise, but if you don’t retain or build muscle, your metabolism won’t be as efficient, which means you’ll have to eat even less food to see the same results.
So how much exercise should be done to help with fat loss? Take note, gym haters, it’s really not that huge of a commitment. With just 30 minutes a day, 3 days a week, you can eat the foods you want and fast-track your weight loss. You’ll find all the exercises you need starting in Chapter 7.
Counting calories is mainly a way of staying consistent with an eating plan that will allow you to lose weight, says Aragon. But that doesn’t mean you need to do it to be effective. In fact, we’ve created a no-calorie counting method that sparks fat loss. The foods in this diet are flexible so that you can choose your meals. But they also focus on foods that are energy dense, such as protein-filled foods, fruits, vegetables, and grains. You’ll be able to eat more of these foods and feel full without expanding your waistline. You’ll eat better, and, without realizing it, you’ll be dropping pounds, too.
In a word, no. Your belly is formed by eating too many unused calories. If you overeat, you’ll store fat, regardless of where those calories are coming from, says Aragon. French and Swedish researchers have examined many different populations, including Asian countries, New Guinea, Uganda, and Northern Cameroon. The leanest and healthiest populations typically eat more carbs than protein or fat. Controlling weight gain is more about total calorie balance than any particular food. With that said, some people find it easier to control their weight when they reduce or avoid carb-heavy foods that they have a tendency to overindulge in, adds Aragon. But if you can control your intake, enjoy the carbs. The best way to prevent overeating is to make sure most of your carbs come from raw fruits and vegetables, while leaving a minor proportion for desserts.
Are protein shakes only for men?
No way! Don’t be fooled by the big-muscle guys pictured on protein containers. Women can absolutely benefit from protein shakes, especially if they have a tough time hitting their protein requirement through regular whole foods. There’s nothing sex-specific about protein shakes—but I bet you’ll feel a whole lot sexier after incorporating them into your plan and seeing the results.
Will eating smaller meals control my hunger?
Your meals are like your fashion sense: It’s all personal preference. Some people do great with a grazing pattern, while others prefer more substantial meals with less frequency. But there’s a catch: When people are eating fewer calories than they’re used to, they tend to prefer eating two to three larger meals rather than four to six small ones throughout the day, says Aragon. As for more frequent meals being better for your metabolism? That’s just a myth that’s been recently disproved by science. Canadian researchers proved this in 2010 when they compared three meals versus six meals.
How do I know what fat is okay to eat?
There’s no need to avoid any particular type of fat, except for partially hydrogenated vegetable oils, which contain the harmful type of trans fat. Recent research has shown that saturated fat is actually good for you and isn’t linked to heart failure or cardiovascular disease, says Aragon.
In fact, your diet probably doesn’t include enough fat. The standard American diet lacks omega-3 fatty acids, which can be found in fish like salmon and sardines. Aside from that, the majority of the fats you eat should come from whole, minimally processed foods like meats, dairy, eggs, vegetables, fruits, nuts, seeds, avocados, grains, and olive oil.
Should I take supplements to see my abs?
Most fat loss supplements are a waste of money, and most of them have risks that outweigh the small edge toward the goal of fat loss, says Aragon. The most potent fat loss supplements contained caffeine and ephedrine, but that combination was banned from the market due to too many reports of adverse, dangerous effects. The truth is, the actual fat loss caused by any supplement is minor and is even less significant in people who are overweight or have a substantial amount of weight to lose, says Aragon. Bottom line: The best and only real way to see your abs is to focus on two things: what you eat and how you exercise.
Can I just do cardio, or do I need to lift weights to see my abs?
We can’t stress this enough: Lifting a little bit of iron isn’t just for the boys. When you add resistance training to your routine, it can speed up the weight loss process by making your muscles more efficient fat-burning furnaces, says Aragon. What’s more, it’s also good for your bone health and cardiovascular health, as well as optimizing glucose control so your body processes carbo-hydrates better. Plus, in addition to flattening and sculpting your abs, you’ll gain definition in your arms and legs. Imagine yourself slipping on a little black dress and turning heads all night. Can you think of better motivation to pick up a dumbbell?
Can I have dairy and still lose my belly?
There’s nothing wrong with a little moo juice. In fact, researchers from the University of Tennessee found that dairy might help the loss of belly fat when you’re on a diet. You can even enjoy higher-fat cheeses and yogurts if you prefer. The trick is, make sure you don’t eat too much. Cheese and milk are both high in calories, so keep a close eye on your portion size—and enjoy!
What are the worst foods for your abs?
Your focus shouldn’t be on the worst, but instead on what’s best. A great diet—like the one you’ll find in this book—highlights the healthy, nutritious foods that make dropping pounds as effortless as texting. It’s impossible to judge foods in isolation from the rest of your diet. What matters most for shedding belly fat boils down to calories in versus calories out. It might be tempting to call a certain food, like a candy bar, “bad” for your abs. But if that candy bar is part of a diet that’s dominated by whole and minimally processed foods, it could actually be “great” for your abs. Those small indulgences are often what helps you adhere to your program. This is why cheat meals actually work: Virtually no foods are off-limits as long as they’re a small portion of what you eat.
I sit at a desk all day. Is there anything that I can do at work to improve my abs?
Get up from your desk as often as you can. A minimum of every half hour, try to at least stand up and stretch, then walk around, take a trip to the restroom, or take a lap around the office, says Aragon. This process is important because it increases your non-exercise activity thermogenesis (NEAT). Your NEAT plays a big role in the number of calories you burn, so even small movements like fidgeting or tapping your heels can contribute to your overall transformation. This will also help prevent your desk job from altering your posture, which can play a role in your slowed metabolism (not to mention an aching back!).
Won’t gaining muscle make me look bulky?
Weight training can be very deceiving. When you see men lifting huge, heavy dumbbells, it’s easy to assume that’s the reason why their muscles are popping out of their T-shirts. But you have to understand that it’s tremendously challenging for women to gain muscle like a man, says Eric Cressey, MA, CSCS, strength coach, and owner of Cressey Performance in Hudson, Massachusetts. The reason: Women have far less testosterone than men, which makes it an uphill battle to add significant muscle mass, let alone enough size to make you look bulky. That alone is enough reason to not worry about any negative impact of pumping a little iron. What’s more, putting on major muscle mass is a struggle for many women because it takes a high volume of strength training in combination with lots of extra calories. On this plan, you’ll be eating just the right amount of calories and doing just the right amount of reps to achieve long, lean muscles—not a bulky, bodybuilder bod.
Is it okay to have artificial sweeteners?
This is an area of big debate among nutritionists, but there’s no scientific evidence that artificial sweeteners make you fat. That said, make sure you don’t abuse diet soft drinks, which are filled with fake sugars, says Aragon. As a good rule of thumb, you should limit your intake of artificial sweeteners to 3 to 4 servings per day at most, whether it’s from a diet soft drink or some other artificially sweetened product. If your diet consists mainly of real foods, you can enjoy a little sugar, whether it’s artificial or not!
Isn’t running the fastest way to lose weight?
Running is a great form of exercise, and it can be very good for your overall cardiovascular health. But the way that most women approach running— with long, slow jogs—is not an efficient way to blast away your fat, says Cressey. If running is your preferred form of exercise, then stick to interval training. This form of exercise has you working at a high level of intensity for short periods of time, followed by quick rest periods. Overall, your cardio workouts will be shorter but much more effective.
However, if you want to shed pounds fast, you’ll want to spend the bulk of your exercise time performing resistance training. As we already mentioned, lifting weights won’t make you bulky (promise!), but it will give you great definition and shape. And adding that lean muscle tone helps you burn more calories, even when you’re not exercising. Bottom line: Resistance training doesn’t just take body fat off—it keeps it off.
Can I get flat abs without doing any crunches?
You want to lose belly fat as fast as possible, right? In order to do that, you need exercises that activate the most number of muscle fibers, says Cressey. Crunches simply don’t cut it. When you perform multi-muscle and multi-joint exercises, you’re actually working your abs whether you realize it or not. This is why movements like squats, deadlifts, lunges, chinups, and pushups are so effective. They work the muscles you feel (legs, arms, chest, back, shoulders) and your abs simultaneously. Any workout that incorporates these moves will keep your core working overtime and ensure that you’ll see a flat belly in no time.
These compound exercises allow you to do more in less time. They stimulate greater fat loss, and they also carry over to a healthier overall lifestyle. Whether it’s picking up a toddler or reaching to put something up on the top shelf, compound movements prepare you for what life throws your way. And a little bit of strength goes a long way in making your life easier, such as preventing nagging issues—like throwing out your back or having sore knees— that occur naturally when you avoid these types of exercises. These exercises will create such incredible changes to your body that you’ll not only be happy with your newfound strength, you’ll also be thrilled every time you walk past a mirror.
I’ve been told not to eat late, but usually I’m starving after my shift. What should I do?
Your body isn’t on a 24-hour clock. What counts is whether you burn more calories than you ingest by the end of the day (or better yet, the week), says Aragon. If your cravings surface at night, any combination of fruit, nuts, nut butter, or dairy (such as milk, yogurt, or cheese) makes a perfect pre-bed snack.
If I sit on an exercise ball instead of a chair at my office, will I lose weight?
Sitting on a ball might help strengthen your core, but it won’t help you shed significant calories. The misconception comes, in part, from studies on non-exercise activity. Fidgeting, a common example, is often cited as a way to help burn extra calories. Mayo Clinic researchers found a significant increase in energy expenditure if you fidget while standing. But that effect is not as pronounced if you fidget while seated, says Aragon. So any difference between ball sitting and chair sitting is probably too small to have a real impact. But there are other little ways to move around that do keep you more active: walking over to a co-worker’s desk instead of e-mailing, standing up while talking on the phone, or just taking a brief lap around your office every so often.
I always gorge after a workout. Bad habit?
Postworkout is actually the best time to have the largest meal of your day—as long as it’s a reasonable size and not a full-on gorge. That’s because you’ve just reduced your body’s fuel reserves, and food can help aid your recovery. Also, when your body is in a recovery state, incoming calories and nutrients stand a better chance of being absorbed by muscle tissue instead of being stored in fat tissue.
If your goal is to curb uncontrollable hunger after a workout, make sure you’re filling up on beef, poultry, or fish. Solid foods are more filling than liquid foods, and protein is the most filling of all. Pair some of that meat with whole food, high-fiber carbohydrate sources, such as beans, because fiber can also help you feel fuller faster.
I love pasta. Will it be impossible for me to lose weight?
Believe it or not, you can eat carbs and still drop pounds with ease. As you’ll find out, every food is fair game on the eating plan you’ll use in this book. But there are exceptions to every rule, and eating plate after plate of pasta is a recipe for disaster for anyone. Your easy fix? Try spaghetti squash, which has almost the same consistency as the traditional Italian fare, but with only a fraction of the calories. (We promise, you will be shocked how good this tastes).
Just cut the squash in half and microwave for 6 to 8 minutes. Then, use a fork and run it through the squash—from top to bottom—to create spaghetti-like strands. Add a sauce or some veggies or meatballs, serve and enjoy.
What’s the fastest way to jump-start my weight loss?
Eat more food. Seriously—but make sure your selections are more nutrient-dense foods that will leave you more satisfied with fewer calories. A great example of this is a technique known as carb-swapping, says Aragon. The process is simple: Replace any processed food you eat (think rice, pasta, and bread) with fruits and vegetables. While there’s nothing wrong with those original foods, they tend to be higher in calories and don’t leave you satisfied, which means you’re forced to eat more than you probably want.
That’s why fruits and vegetables are the perfect speedy weight loss replacement. These natural foods are not only filled with vitamins and minerals, they’re also lower in calories. That means you can eat more without overindulging. What’s more, fruits and vegetables are also loaded with belly-filling fiber that will keep you satisfied longer and fight off your hunger pangs. And the sugar in fruit will satisfy your sweet tooth, without impacting your insulin levels and thus avoiding fat storage.
If you listened to all the flawed abs advice out there, you’d be doing upside-down crunches until you passed out. After all, some people tell you to do crunches, some say planks, and others insist that you avoid them entirely. The truth is, there’s a place for almost every type of abdominal training, but not all of them will help you look great in a bikini. Here’s the truth about how you can make the most of every rep.
Myth #1: High-rep workouts make your abs grow.
Reality: Your progress will plateau if you do the same exercises, regardless of reps.
You need to intensify your workouts to teach your abs to stabilize your body- weight. Add either one of the following: more challenging variations of bodyweight exercises, or weighted abdominal exercises once the unweighted versions become too easy. Matt McGorry, CFT, a trainer at Peak Performance in New York City, recommends the triple plank. This combo—a front plank followed by a left-side plank and a right-side plank—forces you to contract your abs for long intervals, which helps carve your midsection. Start by maintaining each plank for 15 seconds and work up to 60 seconds. When you hit that level, start adding sets, resting only 30 seconds between them. If planks on the floor are too easy, put your feet on a small box.
But don’t forget: “No amount of abs work can take the place of a well-planned diet and a total-body workout,” McGorry says. Abs won’t magically appear as you work out; they show when you’ve built all the muscles in your body and cut the fat around your midsection.
Myth #2: Abs workouts involve a lot of movement.
Reality: Exercises that require steadiness are best.
When you bend your spine during crunches or situps, you risk injuring it, says Stuart McGill, PhD, a professor of spine biomechanics at the University of Waterloo in Ontario. Doing those exercises isn’t the best way to target your abs anyway, because you’re really just repeatedly bending the disks in your back, not forcing your abs to resist motion. That’s why McGill suggests exercises that encourage spinal alignment and stability, such as planks. Your abs do all the work to keep you stabilized and lower your risk of back injury. (If you have back pain, see a physician before starting any abs regimen. Some abs exercises can make back problems worse.)
Exercises that prevent movement are especially good for building lateral abdominal strength, which is what helps your body stay in proper form under pressure (like when you play sports or do squats and deadlifts). McGill suggests the suitcase carry: Hold a heavy dumbbell in one hand and then walk increasingly long distances while maintaining perfect posture. This actually burns more calories than crunches do—and isn’t nearly as tedious!
Myth #3: Rotational exercises are best for building your obliques.
Reality: Rotational exercises don’t build obliques well at all, and can harm the spine in some cases.
Your obliques surround and accentuate your abs and protect them from damage when you rotate your body quickly. So while exercises like twisting side to side while holding a weight can help you build your obliques, they may not be the best way to build foundational strength, and they can force your spine to rotate under stress, says McGorry.
Instead, use heavy compound exercises—like squats and deadlifts—to make your obliques work harder to keep your spine aligned. For more challenge, add unbalanced moves such as the single-leg lunge or a deadlift with one dumbbell. These types of exercises require your body to adjust to uneven stress while your spine is in its neutral position, which further stabilizes your core and builds your obliques (as long as you maintain proper form).