1) So crunches don't work?

Yes, crunches work your abs but they are ton of better exercises to do for your core. People waste time doing a crazy amount of crunches when they should be doing more effective moves. For example, a study conducted by Peter Francis, Ph.D., and Jennifer Davis, M.A., at the San Diego State University Biomechanics Lab showed that the vertical chair knee raise stimulates up to 210% more abdominal activity than a regular crunch! What’s more, compared to crunches, deadlifts and squats are much more effective for your core and they burn way more calories giving you more bang for each rep you perform.

2) How should I train for maximum fat loss?

Go hard and go heavy. High intensity exercise training has been shown to stimulate lipolytic hormones, including growth hormone and epinephrine, which promote greater post-exercise energy expenditure and fat burning.1 This after-burn effect following intense exercise bouts is associated with a boost in metabolism and is referred to as EPOC or excess post-exercise oxygen consumption. Studies show that high-volume, whole-body resistance training significantly elevates resting energy expenditure up to 72 hours post exercise in both trained and untrained subjects.2,3 As shown by Bo-Han Wu and Jung-Charng Lin in a study conducted at the National Taiwan Normal University, EPOC after training with heavier weights (75% of 1RM) is higher than after training with lighter weights (50% of 1RM). The study also demonstrated that the increased energy expenditure after heavier strength training is mainly derived from fat burning.

3) Why is belly fat so hard to lose?

Everyone is different, but in general your stomach is one of the top areas your body loves to store fat. Unfortunately, it’s also one of the last areas to go when you’re eating right and exercising hard. When I was competing in bodybuilding, my abdominals (lower abs to be specific) were the last body part to get etched out before a show. Changes in hormonal levels due to aging, stress and lack of proper sleep add more unwanted belly fat to your physique. There is no such thing as spot reduction and fat loss (in the abdominals and any other region) is a factor of nutrition, exercise and overall caloric expenditure.

Focus on Complete Range of Motion (Full Flexion – Full Extension)

     Strength/weight training for muscle growth is most effective by implementing a complete range of motion for every exercise.  Studies done at the University of Rio Grande in Porto Alegre, Brazil have found that full range of motion and partial range of motion can both trigger muscle-growth, however full range of motion has a more positive effect on strength increases.  With these strength increases, more muscle fibers must be recruited to lift the heavier weight and in turn, more of these muscle fibers are left to be repaired, after training.  

Reference:

http://www.ncbi.nlm.nih.gov/pubmed/?term=Effect+of+range+of+motion+on+muscle+strength+and+thickness.++Ronei+S+Pinto,+Naiara+Gomes,+Régis+Radaelli,+Cíntia+E+Botton,+Lee+E+Brown,+Martim+Bottaro

Intake Carbohydrates with Protein after Training Sessions

     Although there are quite a few philosophies about enhancing muscle recovery for growth after training, recent studies support the ingestion of high-glycemic carbohydrates alongside protein, immediately post-workout for the most effective recovery.  Studies at McMaster University in Hamilton, Ontario demonstrated that carbohydrates will work to increase insulin response and replenish depleted glycogen stores in muscle and in the liver.  Meanwhile, the stimulated insulin response will work to shunt amino acids to damaged muscles for more efficient repair; consequently increasing muscle growth.

Reference:

http://www.ncbi.nlm.nih.gov/pubmed/19036894

Maintain a Consistent Sleep Schedule, and Catch Plenty of Sleep

     I’m sure you’ve heard it before, “Sleep for growth”.  The truth is, there is much science to support this simple phrase.  In fact, lack of sleep is related to increased cortisol levels, improper glycogen storage, decreased growth hormone production, and impaired delta wave sleep.  This combination makes it difficult to increase muscle mass as high cortisol levels are related to muscle-breakdown, decreased glycogen storage is related to low energy and weakness in the gym, and decreased growth hormone production and delta wave sleep are directly related to inadequacies in wellbeing and the body’s ability to recover from intense exercise.  

     Scientists have found that 8-10 hours of sleep is the ideal amount of time to sleep, thus avoiding the negatives mentioned above.  Instead, proper amount of sleep will work to regulate hormone production, improve glycogen storage, and decrease cortisol levels.  The result is mood and energy enhancement, less fat gain, and an easier ability to pack on lean muscle mass.

Reference:

http://www.ncbi.nlm.nih.gov/pubmed/?term=Sleep+and+muscle+recovery%3A+Endocrinological+and+molecular+basis+for+a+new+and+promising+hypothesis