The first time I entered the ketogenic nutrition program, I wasn’t aware of its shortcomings as related to my workouts routine and results. Everything I learned I did in a hard way, picking the nuggets of truth as I went along.
How does it Work?
Ketosis can be defragmented into burning fat as a primary source of energy, instead of carbs, which subsequently leads to weight loss and leaner figure. Fatty acids are processed in the liver producing ketones – an ultimate body fuel. If you are on a ketogenic diet, you can burn your fat stores, or the meal you’ve just eaten. The body doesn’t care. Above all, it is a natural process that has evolved since the dawn of mankind, when hunting-gathering was the business of the day. Our body can adapt to using fat reserves when food is scarce, like in winter period. Ketogenic diet exploits this ability tricking the body into believing that you don’t eat enough, while you eat heartily on protein and saturated fats rich food.
Keto and Muscle Gain
After a week onto the ketogenic nutrition I realized that I couldn’t strain myself as much as I used to. I even had to forget about CrossFit for a while since I literally couldn't go through WOD, let alone finish the whole session. In the beginning I though there has to be an adaptation period to it, so the body needs to adjust to the new nutrition regime. However after a month or so, I not only wasn’t I able to lift and push more, but I felt more exhausted at the end of my training session. Then I started asking around, reading, watching and talking to few fitness instructors and I got a straight answer – you are not getting enough carbs, dude. And there it was. By cutting on carbs I denied my body of a valuable energy source.
How Carbs Help Muscle Growth?
The result of my little research was that low carbohydrate intake is not only related to poorer performance due to lack of energy, but also that carbs are essential in protein synthesis. Carbohydrates are triggering a series of hormone-related processes. One of them is release of insulin form the pancreas. Insulin is a hormone with many talents, one of them being driving amino acids into muscles, and my mid-sized banana equivalent of 30 g carbs a day just didn’t work. But increased carbohydrate intake misses the whole point of ketogenic diet.
When our body starts losing storage carbs, it also starts losing water and sodium on a faster rate. Apart from increased hydration, you need to supplement sodium losses that can lead to low pressure and lack of energy, known as “low blood sugar”. In the workout sense it can cause sluggishness or slight nausea. Aside from their role in muscle repair process, branched chain amino acids supplements (BCAA) help during low carb workouts in burning stored fatty acids as fuel. Some protein supplements I use, like 180 Nutrition products combine protein, fiber, omega 3, vitamins and antioxidants, supporting the body metabolism and energy efficiency.
As an extremely low-carb, high fat diet, Ketogenic nutrition program might be challenging for body-builders as it cuts back most carbohydrates, which help muscle growth. As such, it is hardly recommendable to get onto the keto unless you are ready to invest in quality supplements.
I am most definitely an example of a person who went from being a lazy, wishful thinker who just wanted to look good for himself to actually having that personally ideal body. The recipe is simple, you just have to work hard to get what you want, and there are no two ways about it! I have dabbled in many training methods to reach my goal, but nothing got me more interested in achieving my goals than CrossFit. Now, I know a lot of people are against that severe regime of working out, but I found a certain pleasure in it, as lots of other people did, too and have naturally grown accustomed to it the moment I saw results.
First off, people in time started to ask me what it is I actually do to shape and sculpt my body, or, to be precise, what CrossFit is and I always tell them that it’s somewhat of a lifestyle, a particular mind-set that helped me overcome psychosomatic difficulties that prevented me from physically (and mentally) being what I am today. You adapt your body to a high level of workout intensity that constantly varies and inevitably involves lots and lots of movement. However, it’s not like exact science, it’s not a specialized fitness program, but it optimizes your physical capabilities in almost every aspect. So if you want to excel in stamina, strength, raw power, speed, dexterity, balance, coordination, flexibility, etc… there’s currently no better choice.
Since it’s all about maximizing your capabilities, let me tell you what trainings look like in the first place. Along with all those combinations of elements, one of the key characteristics is working out on a daily basis, also known as “workout of the day”, or abbreviated WOD. You can exercise individually, or in a group, but the point is to be consistent, diligent and just keep putting your back into it. You can clean and jerk (C&J), deadlift (DL), front squat (FS), pull-up (PU), use dumbbells (DB), kettlebells (KB), or your own bodyweight (BW). There is practically a short abbreviation for everything, for instance, AMRAP is as many reps as possible, EMOM is every minute, on the minute, RX is reaching the prescribed goal, PR is striving for a personal record and RM is the maximum amount of weight that you can move for one repetition. As you can see, there are many approaches to exercising, you just have to choose which one appeals most to you. You can also check Wodnut for additional details if something has peaked your interest, as it once did mine, especially regarding the gear necessary for this vast variety of training sessions.
Also, bear in mind that it’s recommendable to get rid of all the bad habits and vices if you want to properly commit to this type of exercising regime in order to achieve the best results. I’m not saying you should give up on everything, but at least try to cut down alcohol and cigarette intake and try to get a decent amount of sleep of about 8 hours per day. Gear up for your training, train properly and responsibly, do not force the matter, invite some friends if you’re up to it and just keep your mind on the prize. Before you know it, you’ll start to feel the change in your body and your mind and, trust me, if you stay the course, the results will be most rewarding.
The worst nightmare and the greatest fear of an athlete is to suffer an injury that could get him, or her, out of shape, out of the gym and missing important training sessions. If you are an athlete, you are well aware that every day counts and it gets really easy to become almost apathetic while you are forced to stay still and lay in bed, while in your mind you are still running circles.
The following list will hopefully lift your spirits up, and get you back on the track. Many sportsmen achieved impressive results in the past, despite their injuries, and there is no reason why you couldn’t do the same.
Motivation – Do you want to be a person that makes excuses, or do you want to be a person who forces other people to make excuses? It is as simple as that! Just ask yourself what sounds better to you: “I can’t win because of my injury” or “I won, despite my injury.” You don’t need any additional motivation but to look yourself in the mirror and promise yourself that you will not try to do impossible things, in fact, you will achieve impossible things, you will conquer yourself and after that you will defeat anyone who dares to face you. Not because positive thoughts bring positive results, but because your determination is all that is keeping you away from success. Get up, get out and start stretching. Greatness awaits you!
Start slow – Feeling motivated now? Good, but let’s take it down a notch. Patience builds warriors, just understand that you will need to devote more time than you previously had to. Expect the worst, work for the better. Have short sessions, and don’t push yourself to the limit right away. Follow instructions to build your injured muscles and joints back to previous shape. In fact, you want them to be stronger than ever. Start with walks, bring along a partner to accompany you, or if you don’t have one, you don’t need one, all you need are headphones. Find some motivational music, something you actually enjoy and something that moves you, after that just set your goals gradually and follow them.
Therapy - Your physiotherapist will certainly help you stay motivated and keep you informed about your progress without visiting doctors all day. A massage is always recommended, you need those muscles relaxed, and look for necessary support in physio equipment, and use it as long as you need to. Even when you feel ready to conquer the world, continue with regular checkups and follow every advice from your therapist. You are building a machine, and the machine needs maintenance.
Diet – Are you eating sweets to release those endorphins that are making you believe that you are happy? Get back on track and have your diet updated. Your doctor will certainly advise you what you need, but you already know what is good for you. Have a proper intake of vitamins, proteins, you need to get stronger than you ever were so keep track of calories, sugars, everything that you consume must be checked and good for you.
Now, if you feel ready, fill your water bottle because you need to stay hydrated. It is extremely important that your muscles are relaxed and prepared for what’s coming. Before you start exercising again for the first time after injury, get an approval from your therapist or a doctor, you can’t be careful enough when it comes to that. Your mindset needs to be in a perfect harmony with your body, and while you are imagining that moment of victory, you are certainly not picturing anything else than a well oiled engine, carved in muscles, hard as a rock. Build your way up to that moment, keep yourself motivated, keep your body in perfect condition and fear nothing but your lack of will.
If you have seen the Guardians of the Galaxy, you must have noticed the chiseled body of Chris Pratt. Having a great looking and handsome Hollywood actor to star in an action movie is nothing unusual, but what makes it so special and memorable is the fact that Chris Pratt wasn’t that lean and handsome guy before the movie. His efforts to get that amazing body are legendary. These are some of the tips and tricks that he used so you can consider tailoring them to your needs and goals.
Shedding Fat with no Cardio?
One of the first interesting things that Chris revealed about his routine is the fact that he didn’t really use numerous repetitions with smaller weights and tons of running and cardio. Moreover, one of the two versions of his routine consisted mainly of different types of weight lifting in three series with 10-15 reps. The other one is all about pushups, squats, pullups and other similar exercises. Therefore, even though there are some workout routines based on cardio, it seems that the bulk of excess weight got shed by him doing the exercises that are usually considered primarily for muscle building.
One look at Pratt’s exercise plans shows you that there were no complicated machines, equipment and gear involved. Most of his success is due to the hard work, discipline and simple, basic exercises. The list includes pullups, pushups, situps and squats, while all the equipment needed was a treadmill, dumbbells and barbells. Any gym has those, and all you need to do is make a plan that make the most of those simple exercises and stick to it.
Consistency and Goals
In his interview, Pratt explained to his fans that he firmly believes that an hour a day of good exercise and letting go of some junk food can give proper results in six months. That is exactly what he did. Also, he told his fans that he was always focused on the positive rather than on the negative aspects of his exercise and his appearance and that is what made his goals realistic. One of the most important things is to set realistic fitness goals and stick to them by making and constantly revising your plan on how to achieve these goals.
Naturally, hiring a personal trainer is something that is expected of a Hollywood star. On the other hand, it is not something expected from an average person. While Pratt claimed that he achieved his goal only by hard work and diet, it is obvious that those who don’t have the luxury of having a personal trainer can get some help in the form of supplements. However, the only time you should consider using any sort of supplements, should be when they are from a proven source. My personal recommendation for all the Aussies out there is AminoZ - excellent variety, awesome customer support and loads of free samples.
Setting some goals regarding your exercise and your diet is essential for success. However, setting the goals is just one part of the solution of the weight problem and the other part is discipline. Chris Pratt has proven that he has it and he said that he believes anyone could do it. You might take his word for it and give it a try - after all, there's nothing to lose but fat.
Do you remember when your last workout was? If the answer is no, skip the introduction part and start reading the list below. This is where you will learn how to loose fat on an easy and a healthy way, with no worry of gaining that same weight back. Now, for the rest of you who actually do work out often, do you remember your last workout? Are you maybe exercising with some of the equipment from this list? Please be aware that you might be burning the fat from your body, but if your muscles are not developing the way they should then you're doing more harm than good.
So is this article going to help you to burn your fat with a new and an exciting product that requires no exercise for some low price and with a minimum effort? The answer is no, because there is no way to do that and please be aware that even when you are using any supplements, it is simply mandatory to work out. But still, we can help you to find a way to do it, easy and healthy, just by following the advices from professional athletes and nutritionists. Now let's start and put that right foot in, and no foot out.
You know what to avoid when it comes to food, you probably heard it over a hundred times and there is no reason to read the same list of no-no’s again. But, do you know what should you eat to burn your fat faster? And the easy part is that this food doesn’t have to taste like sand and paper! Not that we know how those things actually taste like.
· Cocoa actually helps you to burn fat, because it’s full with antioxidants. There is a stress hormone called cortisol that literally stacks all of the fat on your belly, so when you drink hot chocolate don’t feel guilty about it, because it helps you to reduce it. Even a cup of coffee is full with antioxidant chlorogenic acid, and it stimulates your body to burn more fat. Again, you should drink it without adding white sugar or cream.
· When it comes to meat, you should know that not just chicken, but even a pot roast helps you to fight the fat out of your body believe it or not. If you work out you know how much proteins are important, so find a way to add a regular intake in your diet.
· Red wine will help you lose weight! The new research actually proved that when it comes to alcohol beverages, drinking wine actually helps you to burn fat.
All jokes aside, your diet should be properly balanced, eat more meals per day, and you should monitor your vitamin intake. Always skip dinner or keep it light.
Not all exercise is good. Your personal trainer should inform you about that. However, you should always be on the move and find a way to workout on a daily basis. Here are a few exercises that you can always count on helping you to lose weight, and they are not that exhausting in the same time:
· Bicycle is your best friend, and you probably know this already. We can talk about how this is also environmentally friendly and yes, we should all ride bicycles instead of driving cars, but the amazing fact is that a 60 minute ride burns almost 500 calories. In the same time, there is no pressure on your knees and joints, every muscle is involved, and even your heart will thank you in the long run. It’s a no-brainer, so find some cool bicycle accessories and leave your car at home.
· There is hardly any exercise that could compete with the previous one when it comes to burning fat and keeping it easy and healthy, but running is also a great workout, and it can help you boost your energy level. It’s not a great choice for your joints, but when you start losing weight it will get easier.
Remember to breathe properly, it is very important when it comes to burning fat. Don’t force yourself, but do increase the level of effort on a daily basis. When you feel prepared to step your game up, you can still keep your workouts moderately easy.
As easy as it could be, and it’s healthy at the same time. Remember that cortisol hormone we mentioned it before? Your lack of sleep is stimulating it to store fat, and makes you feel hungry even when you’re not. Sleep is important to regulate your blood sugar level, and you should sleep at least 8 hours at night. Of course, with a proper diet this is easier, and you will have more energy to exercise on the following day.
This is an easy and a healthy way to lose weight, just follow these steps and soon you will notice a difference. However, you should check your hormones and get an advice from your personal nutritionists of course. One final advice - always stretch before and after your workout.
Workout supplement timing is probably one of the most important things you need to consider when taking muscle supplements since it can make the difference between wasting your time getting totally ripped. If you recently thought about taking your workout to the next level, but have no idea about the types of supplements you should take and especially when to take them, rest assured. We went ahead and covered that below for you, so let's see what you can do in order to get big and rock solid muscles by taking supplements at the right time.
Pre-workout supplements work by a simple principle: they increase your blood circulation, muscular potential and your energy availability. Therefore, when you supplement your body with these three vital factors, you'll be able to greatly optimize your strength and performance and make way for meeting new fitness goals. But when should you actually take these supplements to reap such amazing benefits? According to professional bodybuilders, these supplements should be taken 30 minutes before you start training and never later than that.
Intra workout supplements
Intra workout supplements are taken during the actual training in order to help you increase your endurance and muscle gains. The way they act on your body though depends on the brand you use, but generally they make nourishment possible during excessive activity and what you'll probably love to hear about this is that it doesn't trigger performance costly mechanical digestion and other physical processes that hinder your ability to build muscle.
As a result, your muscles will grow at an amazing rate, while your performance is also going to be greatly maximized. To offer you some examples of great intra workout supplements, they include creatine, nitric oxide stimulants and a wide range of other potentiates.
Post workout supplements
Have you noticed that bodybuilders who have the best gains have, on top of an unbelievable work ethic in the gym, a perfect post workout nutrition? Taking post workout supplements is vital after you finish your training since it plays a crucial role in helping you build muscle. The reason they work is because:
1. Once your workout is over, your muscle are almost depleted of glucose, nutrients and AAs, so by taking the supplement you have the guarantee it's going to be immediately absorbed. So for instance, if you go for a protein drink that has a high concentration of leucine, a large percentage of it is going to trigger an increased anabolic activity and that’s because it makes it exactly into your cells.
2. Taking workout supplements immediately after you've finished your training can make the difference between tearing down the muscle you've already built up in order to meet metabolic needs or build extra muscle. Therefore, if you don't use a post workout supplement, you not only compromise the muscles you've already built, but also refuse to grow them.
To make sure that won't happen, consider taking supplements that are rich in raw protein, carbohydrates and amino acids and your body will have everything it needs to start building a lot of muscle right after you finished your training.
Despite the rich festive diet, recent health research has shown wintertime is a season when the human organism is most prone to malnourishment and diseases. Blame it on the chilly weather and more severe virus outbreaks, ascribe it to less sun, fewer fresh food supplies and lower mobility or even tick it off to human tendency to go all lazy, lethargic and soft over the holidays, the medical facts still stand. If you want your body to stay healthy and keep flu at bay, odds are you’ll need lots of vitamins, minerals and supplements to tide you over to the first sunny days of spring, so here’s a list of some nutrients you should always have at hand during the holidays.
As you probably already know, vitamin C helps our immune system stay strong and virus-proof, and it’s an inevitable part of recommended treatment in case you catch a flu or a similar wintertime infection. Vitamin C contributes to speedy recoveries from viruses and colds, so make sure you get lots of it daily over the holidays either through citrus fruits, salads or supplements.
Another small blessing for the immune system, zinc is an anti-viral mineral that keeps our bodies healthy and well-protected in the face of winter viruses and helps us recover faster after a bout of sickness, cold or infection. It’s often recommended as a follow-up element for vitamin C in tablets or lozenges so don’t be surprised if your doctor asks you about your zinc intake the next time you come in complaining about your poor immunity.
Vitamins A and E
Well-known for their high antioxidant powers, vitamins A and E keep your liver healthy and help prevent free-radical oxidations that can trigger auto-immune diseases. A lack of these vitamins is also closely connected to some artery and heart conditions, as well as premature skin ageing and even cancer, so just to stay on the safe side, get your fair share of vits A and E this winter.
Proteins are the organic compounds responsible for out muscle tone, nails, hair and other tissues, as well as enzymes and antibodies, so you should ensure that your daily diet includes sufficient protein quantities. The recommended daily protein intake totals 0.8 grams per kilogram of body weight so if you’re finding it hard to cram all those proteins onto your plate, you can get a pack or two of protein powder to mix some shakes and smoothies and drink them along with some snacks.
Due to lack of sun and lower activity level in the snowy season, our mood can experience some unpleasant swings and depressive bouts despite the general festive cheer. To keep your mind from brooding and your body well-nurtured, include some Q10 supplements in your daily food intake to boost oxygen use in cells, keep your energy levels up and ensure a seamlessly functioning metabolism.
It’s the season to be jolly, and the fact that the supplies of fresh fruit and veggies are poorer shouldn’t stop you from keeping your body happy and in shape. With enough fibers, daintily prepared food, sufficient hydration, enough vitamins and minerals and a careful selection of supplements, your immune system will be able to successfully deal with all nasty viruses and colds luring around your home or office, so be your own Santa and treat yourself with adequate nutrition this Christmas.
Being a champion in the sports arena sure is cool, but once you get off the solid ground and find yourself on a very wobbly surface like deep snow piles or dangerous-looking ocean waves, showing off some mean athletic stunts and looking great while doing it stops being so simple and hassle-free. But hey – there’s no shortcut to success, especially not if you want to make a name for yourself in aquatic sports, so you’d better buckle up, throw on some sweet Australia-made bikini swimwear, grab your favorite gear and hit the waves!
Surf the Monster Waves off the West Coast
As one of the most popular aquatic sports in good old Aussie, surfing claimed its rightful place in the local athletic crowd back in the late 1960s. Since then, Australia has become a popular surfing destination and the ultimate wave-shredding playground for professional surfers worldwide. From the monster waves off the West Coast and the famous Rip Curl Pro professional surfing event in Bells Beach, Victoria, to the miracle long-board rides at Crescent Head in New South Wales, there’s lots of surfing spots for riders to choose from, so pack your gear and stamp your surfing mark all over the continent.
Scuba Diving among Impressive Reefs
Another adrenaline-pumping aqua sport highly popular in Australia is scuba diving. Thanks to its beautiful marine flora and fauna, Australia offers a range of scuba diving and snorkeling spots for keen oceanic adventurers who are looking for more in their holiday destination than mere sunbathing and poolside cocktails. If you want to see some true marvels of nature during your stay on Australian coast, put on some bikini swimwear, grab a mask and scuba tank and check out the stunning beauties of the Great Barrier Reef, Solitary Islands Marine Park, Jervis Bay and Adelaide coastal area – we guarantee you’ll love every second of the dive.
Conquering the Whitewater – Watch out for the Rapids!
Though Australia is better-known for its wonderful beaches and spectacular reefs, there is a number of canoeing and kayaking organizations ready to help you pick the right boat and gear for your daredevil whitewater conquests. Why settle with a boring peaceful holiday if you can have a real-life ultimate survival adventure? Those who love paddling over some mean rapids or sea kayaking with superior style should try the Multiplex Avon descent, Blackwood River, Moreton Bay, Ningallo Reef or Penguin Island. Extremely fun and challenging, Australia’s whitewaters will make you fall in love with the land’s beautiful scenery, untamed rivers and all canoeing thrills it has to offer.
The path to the league of water-borne champs is not easy. Surfers, divers and canoeists sure look amazing doing their aquatic thing, but even the pros have to start somewhere. Don’t be put off if you don’t master that surfing trick right off, and don’t feel miserable if your canoe gets out of hand at the first rapid. No risk, no gain: you need to invest time, sweat and effort to become an aquatic star, so grab that board and join the game down on Australian waves and rapids – after all, you only live once.
When most people think about the combination of summer and fitness and beauty, they usually think about getting ready for the summer, getting fit for the bikini or the swim trunks and getting all sexy and beautiful for the summer months when the romance is always in the air. The really smart people actually see the summer months as the perfect time to get more attractive and fit with a few tricks that are only possible in summer. So what are these tricks?
Swim and run outside
Sure, you can run and swim all year long, but unless you live somewhere with perpetual summer, you will have to do it indoors, especially the swimming part. During the summer, you can engage in extensive swimming and running workouts that you will do in fresh air, getting the best possible exercise for your money. There is one thing that you need to be careful about, however and that is not to do it in the middle of the day when the sun is too harsh. Do your swimming and running early in the day or towards the dusk.
Let the sun give you a tan
We tend to be quite paranoid about sunbathing and getting a tan these days and for good reasons. However, there is nothing wrong with enjoying a bit of sun earlier in the morning or later in the afternoon when the sun is not that strong. Also, no one can deny that there is nothing quite like the real sun tan. Of course, we would urge you to use sun screen and to use other superior quality skin care products that will ensure your skin gets the hydration and protection it needs more in the summer months.
For the ladies – embrace the sun-kissed hair
There are very few hair styles, if any, that are as romantic, as carefree and as enticing for a man’s eye than the messy summer hair with highlights that only the sun can make. There is no hairstylist in the world who can replicate those highlights. It goes without saying that you need to take care of your hair more closely during the summer, as it can get damaged and dry easier than usually, but if you do care for it, it becomes sexier and more beautiful than any other time of the year.
The summer is the perfect time to walk barefoot as much as you can. For one, no one will look at you as if you just escaped the mental health ward in the local hospital and it is also warm enough for you not to need any shoes. Barefoot walking has a ton of advantages and beneficial effects to your legs, your feet and your spine, provided that you do most of your walking on natural surfaces and not concrete and other superhard manmade surfaces.
Do yoga on the beach
Yes, this may seem like a cliché that no one needs to see or do in their life, but until you have tried it, you cannot understand what the word serenity means. It is best to get to the beach very early in the morning where there is possibly an odd dog-walker there. Strike up your favorite position and you will be transported into a world of perfect serenity, which will have intense beneficial effects on your fitness and your mind.
When starting up bodybuilding education is the key to success. Many people who start going to the gym do not have a workout plan or a nutrition plan, and that is one of the biggest mistakes. Get a personal trainer or a friend that is an experienced bodybuilder to show you the ropes and do some research online. Here are some of the most common mistakes novice bodybuilders make.
1. Respect your body’s limits
The point of training is to reach your full potential by pushing yourself to the limit (not over it). People have given up on sculpting their body believing they were not made for the gym because they had overexerted themselves. Pushing yourself too hard can not only dwindle your motivation but you can get seriously injured. Figure out your limits by trying out different training techniques, when you have found your limit slowly increase the intensity of your workout to step out of that comfort zone.
2. Make your workout vary
Doing the same regime can get tedious very fast by changing variables like number of sets, tempo, pounds lifted your motivation will not disappear. Same goes for your body, if you keep doing the same routine you are probably not engaging all your muscles. From time to time, try changing your routine completely to enhance your body’s ability to adapt quickly and stay sharp.
3. Keep an eye on your diet
This is probably the most common mistake people make when they start bodybuilding. If you want to get the most out of your workout keeping track of your nutrient intake is immensely important. Training breaks down muscle tissue so if the proper nutrients are not present the body cannot repair itself and there will be no muscle growth. A great way to get an edge is to use bodybuilding products that will add valuable nutrients to your diet. Remember these supplements do not replace food they simply add to their nutritious value.
4. Recovery time
You may think that training every day will get you better results but you are awfully mistaken. Not giving your body time to recover will diminish your training and your result as well. After each workout fill up on carbohydrates, drink more water than you think you need and get enough sleep. Recovery aides to your muscle growth so do not take it lightly.
5. Don’t let your mind give up
Let’s face it a big part of bodybuilding is mental durability, if you do not have it you are not at the gym. It is important to keep on track, list your goals and stick to them, measure your progress and stay motivated. Try to imagine how you will look and the emotions you will experience once you reach those goals.
6. You cannot burn off fat in one specific area
Many believe that doing ab workouts will burn off the fat around the abdominal area, this is one of the most common misconceptions. You are working the muscles not the fat. When working out fat is breaking down over your whole body. So if you want to lower your fat percentage, lower your calorie intake, it as simple as that.