Debunking Ab Myths & Misconceptions
Myth Busted: “You Can Spot Reduce Belly Fat with Ab Exercises” (Here’s Why Not)
For months, I did hundreds of crunches daily, thinking I was melting fat directly off my stomach. It’s a compelling myth, but biologically impossible. When you lose fat, your body draws energy from fat stores all over your body based on your genetics, not from the muscles you are currently working. Doing ab exercises strengthens the muscle underneath the fat, but it doesn’t burn the fat on top. The only way to reveal those muscles is to lose overall body fat through a consistent calorie deficit from diet and full-body exercise.
“Crunches Are the Best Ab Exercise”: Why This Myth Is Holding You Back
I used to believe the path to a six-pack was paved with crunches. This myth holds you back because crunches only target a small portion of your core, often strain your neck and lower back, and have a very limited range of motion. True core strength and aesthetics come from a balanced routine. When I swapped endless crunches for planks, hanging leg raises, and anti-rotation exercises like wood chops, my core became stronger, my posture improved, and my abs developed in a way crunches alone could never achieve.
The Truth About “Negative Calorie” Foods for Abs (Spoiler: It’s a Lie)
I once read that eating celery would burn more calories than it contained, magically helping me get abs. The idea of “negative calorie” foods is a persistent myth. While foods like celery and cucumbers are incredibly low in calories, your body is extremely efficient at digestion. It still results in a net calorie gain, however small. The real benefit of these foods isn’t magic; it’s that they are full of water and fiber, making you feel full on very few calories. This helps you maintain a calorie deficit, which is the real secret to revealing abs.
“You Need to Train Abs Every Day for a Six-Pack”: The Real Science
When I first started, I trained abs every single day, thinking more was better. This is a myth. Your abs are a muscle group just like your biceps or chest. They need time to rest, recover, and rebuild after being broken down during a workout. Training them daily leads to overtraining and poor results. I finally saw real progress when I started treating my abs like any other muscle, hitting them with intensity 2 to 3 times per week on non-consecutive days. This gave them the recovery time they needed to actually grow stronger and more defined.
Myth: “Genetics Mean I Can Never Get Abs.” Here’s How I Defied Mine.
My family has a “stocky” build, and I believed for years that my genetics made abs impossible. I used it as an excuse. This myth is powerful but false. While genetics determine the shape of your abs (e.g., a four-pack vs. a six-pack) and where you store fat first, they don’t prevent you from getting lean. I defied my “bad genetics” by focusing relentlessly on what I could control: my diet, my training consistency, and my patience. It took me longer than some, but I proved that hard work and discipline can overcome a less-than-ideal genetic hand.
“Fat Burner Pills Will Give Me Abs”: The Expensive Truth
In a moment of desperation, I bought a bottle of “fat burner” pills, hoping for a shortcut to a six-pack. The expensive truth is that there is no magic pill. These supplements are often just a cocktail of caffeine and other stimulants that might slightly increase your heart rate and metabolism, but the effect is minimal. Any weight loss comes from the placebo effect of you “being on a diet.” I spent $50 on a bottle of false hope when that money would have been better spent on chicken breast and vegetables—the things that actually work.
Debunked: “Cardio is the ONLY Way to Lose Belly Fat for Abs”
I used to be a “cardio bunny,” spending hours on the treadmill because I thought it was the only way to lose belly fat. This is a common myth. While cardio helps burn calories, it’s not the only, or even the best, way. A program built on resistance training is often more effective. Lifting weights builds muscle all over your body, which increases your overall metabolism, meaning you burn more calories even at rest. The real key to losing belly fat is a calorie deficit, which is most sustainably achieved through a combination of diet, strength training, and some cardio.
The “Six-Pack by Summer” Pressure: Why This Mentality Fails
Every spring, I’d fall for the “six-pack by summer” pressure. This short-term, high-pressure mentality always failed. I would adopt extreme, unsustainable diets and workouts, burn out by June, and then rebound, ending up worse off than before. The approach that finally worked was abandoning the deadline. I focused on building small, sustainable habits—like eating protein at every meal and training consistently—that I could maintain year-round. My abs appeared as a side effect of a healthy lifestyle, not a frantic three-month crash course.
Myth: “Women Will Get Bulky Training Abs.” The Surprising Reality.
As a woman, I was scared to train my abs with weights, fearing I’d get a “bulky” or blocky waist. This is a pervasive myth. Women do not have the natural testosterone levels to build bulky muscle easily. The reality is that training your core with resistance—like weighted crunches or cable wood chops—is the key to creating dense, defined abdominal muscles. The result isn’t a bulky waist; it’s a tighter, more toned, and “cinched” appearance. The fear of getting bulky is what holds many women back from achieving the strong, defined core they want.
“I’m Too Old to Get Abs”: Age is Just a Number (And I’ll Prove It)
At 48, after years behind a desk, Mark thought his chance for abs was long gone. “I’m too old, my metabolism is too slow,” he’d say. This myth is an excuse disguised as a fact. While metabolism can slow slightly with age, it’s primarily due to muscle loss from inactivity. Mark started a consistent strength training program to rebuild that lost muscle and cleaned up his diet by cutting out processed foods. A year later, at 49, he had visible abs for the first time in his life, proving that discipline and consistency work at any age.
The Myth of the “Perfect Ab Diet”: Why One-Size-Fits-All Fails
For years, I jumped from one “perfect ab diet” to another—keto, paleo, low-fat—and failed every time. The myth is that there is one single best diet for everyone. The truth is, the perfect diet is the one you can stick to consistently. I finally saw results when I stopped following rigid rules and created my own plan. I focused on a simple calorie deficit and a high protein intake, but allowed myself the flexibility to include foods I enjoyed. A diet that works for a 22-year-old bodybuilder might not work for a 45-year-old working mom.
“Abs Are Only About Vanity”: The Functional Benefits No One Talks About
I used to think getting abs was just about looking good at the beach. That’s a huge misconception. The journey to visible abs forced me to build a truly strong core. The functional benefits were life-changing. My chronic lower back pain disappeared. My posture improved, and I stood taller. I could lift heavy things without fear of injury. I felt more stable and powerful in every physical activity. The aesthetics were a great bonus, but the real reward was building a foundation of functional strength that improved my quality of life.
Debunking “Quick Ab Fix” Gadgets You See on TV
I’ve seen them all: the vibrating belts, the ab rockers, the plastic contraptions promising a six-pack in five minutes a day. I even bought one once. These gadgets are based on the myth that there’s an easy shortcut. They are designed to make money, not to deliver results. They often encourage improper form and can’t replicate the intensity needed for real change. The day I threw my ab gadget away and started doing effective bodyweight exercises like planks and leg raises was the day I started making real, tangible progress.
Myth: “You Need Hours in the Gym for Abs.” My 20-Minute Reality.
The thought of spending hours in the gym was so overwhelming that it stopped me from even starting. I believed the myth that more time equals more results. The reality is that intensity and consistency trump duration. I built my abs with a 20-minute routine, performed four times a week. It was a high-intensity circuit of compound movements and core work. Because I knew it was short, I pushed myself harder. This approach was sustainable and fit into my busy life, proving you don’t need to live in the gym to get great results.
“Low Carb is the Only Way to Get Abs”: Unpacking This Popular Belief
For a long time, I believed carbs were the enemy of abs. The low-carb myth is popular because cutting carbs often leads to quick initial water weight loss, which can be deceptive. While reducing refined carbs is smart, you don’t need to eliminate all carbs. In fact, complex carbs like sweet potatoes and oats fueled my workouts and helped me build muscle. The real key to abs is a consistent calorie deficit. Whether you achieve that by cutting carbs or cutting fats is a matter of personal preference and sustainability.
The Misconception About “Toning” Your Abs (And What Actually Works)
Many people, especially women, say they want to “tone” their abs. The misconception is that you can achieve this with light weights and high reps. “Toning” isn’t a real physiological process. The toned look is the result of two things: 1) building the abdominal muscle through challenging resistance training, and 2) reducing the layer of body fat on top of that muscle so it becomes visible. You can’t just “firm up” fat. You have to build the muscle and then lose the fat to reveal it.
“If I Just Lose Weight, My Abs Will Appear”: The Missing Piece of the Puzzle
After losing 30 pounds through dieting and cardio, Sarah was frustrated. She was much thinner, but her stomach was still soft and undefined. She fell for the myth that weight loss alone reveals abs. The missing piece of the puzzle is muscle. If you don’t have well-developed abdominal muscles to begin with, there will be nothing to see even when you get lean. She started a consistent core strengthening routine, and after a few months of building the muscle underneath, the definition she was looking for finally started to appear.
Myth: “Starving Yourself is Key to Visible Abs.” The Dangerous Downside.
In my desperation to see my abs, I tried drastically cutting my calories, essentially starving myself. This is a dangerous myth. While a calorie deficit is necessary, an extreme one is counterproductive. My energy plummeted, I lost muscle mass (making my abs harder to see), my metabolism slowed to a crawl, and I was miserable. The healthy approach is a modest, sustainable deficit of 300-500 calories. This allows you to lose fat while preserving muscle and energy, which is the true key to getting and keeping visible abs.
“Six-Pack Abs Are Unhealthy/Unsustainable”: Setting the Record Straight
People often claim that having a visible six-pack is inherently unhealthy or impossible to sustain. This is a misconception that confuses the extremes with the norm. While achieving a “stage-ready” bodybuilder level of leanness is indeed unsustainable and unhealthy for most, maintaining a healthy level of body fat where your abs are visible (around 10-15% for men, 18-23% for women) is perfectly healthy and sustainable. It simply requires a lifestyle of consistent, balanced nutrition and regular exercise, which are markers of good health, not poor health.
The “Ab Genetics Lottery”: How Much Does It Really Matter?
A friend of mine seemed to get abs just by looking at a dumbbell, while I struggled for months. It felt like he’d won the “ab genetics lottery.” Genetics do matter—they determine the shape (six-pack, eight-pack, or even a four-pack), symmetry, and insertion points of your abs. They also influence where your body prefers to store fat. However, genetics do not determine whether you can have visible abs. Everyone has abdominal muscles. Revealing them is a matter of lowering your overall body fat, a process that is controllable through diet and exercise, regardless of your genetic hand.
Myth: “More Ab Exercises = Better Abs.” Quality Over Quantity Explained.
I used to think a good ab workout meant doing 10 different exercises for a total of 500 reps. This “more is better” approach is a myth. The quality of your reps is far more important than the quantity. I saw better results when I cut my routine down to just three exercises, but I focused on perfect form, a slow and controlled tempo, and progressively adding weight. Ten perfect, weighted reps that truly challenge the muscle will stimulate more growth than 100 sloppy, rushed reps using momentum.
“Sit-Up Challenges (100 a Day!) Will Give Me Abs”: Why This is Inefficient
I once joined a “100 sit-ups a day” challenge, hoping for a quick fix. It’s an inefficient myth. First, it completely neglects the lower abs and obliques. Second, it encourages poor, rushed form, often leading to back and neck strain. Third, your body adapts quickly to the same stimulus, so the benefit diminishes over time. A much more efficient approach is a balanced, 15-minute routine three times a week that includes exercises for your entire core and focuses on progressive overload, not just mind-numbing daily repetition.
Debunked: “You Can Eat Whatever You Want if You Train Abs Hard”
My gym buddy used to do a killer ab workout and then immediately eat a giant burger and fries, claiming he “earned it.” This is a fundamental myth. You can’t out-train a bad diet. A 20-minute ab session might burn 150 calories, while that burger meal could easily top 1,200 calories. The visibility of your abs is almost entirely dependent on maintaining a calorie deficit to reduce body fat. No amount of training, no matter how intense, can compensate for a consistent calorie surplus. Abs are revealed in the kitchen, not just the gym.
The Myth of “Burning Off” a Bad Meal with Extra Ab Work
After a big pizza dinner, I used to feel guilty and try to “burn it off” with an extra-long ab session the next day. This is a myth based on a misunderstanding of energy balance. A few extra sets of crunches might burn 50 calories, which is a drop in the bucket compared to the pizza. This mindset also creates an unhealthy relationship with food and exercise, viewing them as punishment and reward. The better approach is to accept the indulgence, get right back to your normal healthy routine, and understand that one meal doesn’t ruin your progress.
“Abs Are Only for Young People”: Stories of Mid-Life Six-Packs
It’s a common myth that once you pass 40, the dream of a six-pack is over. I’ve seen countless stories that prove this wrong. I know a 52-year-old father of three who started his journey overweight and pre-diabetic; today he has a defined core. I’ve seen a 60-year-old grandmother who took up weightlifting and now has visible abs. The principles of building muscle and losing fat—consistent training and a clean diet—work at any age. It might require more patience and diligence, but the idea that it’s impossible is simply an excuse.
Misconception: “All Core Exercises Are Ab Exercises.”
Many people use the terms “core” and “abs” interchangeably, but they aren’t the same. Your abs (rectus abdominis, obliques) are just one part of your core. Your core also includes your lower back muscles, pelvic floor, and diaphragm. Doing a squat or a deadlift is a fantastic core exercise because it strengthens this entire cylinder of muscle. However, it’s not a direct ab exercise like a crunch. Understanding this distinction helps in creating a well-rounded program that builds a strong, stable core and also targets the “six-pack” muscles for aesthetics.
“Waist Trainers Will Give Me an Hourglass Figure & Abs”: The Squeezed Truth
The myth of the waist trainer is promoted all over social media. The squeezed truth is that they do nothing to build muscle or burn fat. When you wear one, it simply compresses your torso, giving a temporary illusion of a smaller waist. Any weight loss from wearing one is just water loss from sweating. They don’t strengthen your core; in fact, relying on them can make your natural core muscles weaker. A cinched waist comes from building a strong back and core and lowering your body fat, not from a restrictive garment.
Myth: “Feeling Sore Means Your Ab Workout Was Effective.”
For a long time, I judged my ab workouts by how sore I was the next day. If I wasn’t wincing when I laughed, I thought I hadn’t worked hard enough. This is a myth. Muscle soreness (DOMS) is just a sign of your body responding to a new or intense stimulus. As your body adapts, you’ll get less sore, but that doesn’t mean the workout is less effective. The true measures of an effective workout are progressive overload—are you getting stronger, doing more reps, or holding a plank for longer?—not your level of pain the next day.
“You Can ‘Sculpt’ Your Abs into a Specific Shape”: Genetic Realities
I used to see models with perfectly symmetrical eight-packs and wonder what exercises they did to get that shape. The myth is that you can “sculpt” your abs. The reality is that the shape, symmetry, and number of your abs are determined entirely by your genetics. You are born with a certain pattern of connective tissue bands crossing your rectus abdominis. No exercise can change a genetically determined four-pack into a six-pack, or make crooked abs straight. You can only make the muscles you have thicker and more visible.
Debunked: “Electrostimulation (EMS) Ab Belts Actually Build Muscle”
Those ab belts that shock your muscles promise an effortless six-pack while you watch TV. This has been a popular myth since the 90s. While EMS is used in physical therapy to prevent muscle atrophy, these commercial belts lack the power to create strong, meaningful contractions needed for muscle growth (hypertrophy). They might create a “tingling” feeling, but they can’t replicate the intensity and load of an actual workout like a weighted crunch or an ab rollout. They are a passive gimmick preying on the desire for an easy fix.
The Myth of the “Overnight Ab Transformation”
Fitness influencers often post “overnight ab transformation” photos that are incredibly misleading. The myth is that dramatic change can happen in days. The reality is these photos are usually taken hours apart. In the “before,” the person is relaxed, bloated, and in poor lighting. In the “after,” they are dehydrated, have a muscle pump from a workout, are flexing hard, and are under perfect, shadowy lighting. Real transformations take months or years of consistent effort, not a few hours of clever trickery. Don’t compare your real journey to a fake highlight reel.
“I Need Expensive Supplements for Abs”: What Really Moves the Needle
When I started my journey, I thought I needed a cabinet full of expensive supplements: fat burners, BCAAs, testosterone boosters. This is a myth perpetuated by a billion-dollar industry. The truth is, 95% of your results will come from the things that don’t come in a bottle: a consistent calorie deficit, hitting your daily protein goal from whole foods, getting enough sleep, and training with intensity. While a simple whey protein powder can be a convenient tool, it’s not a necessity. Focus on the big, free things first.
Misconception: “Visible Abs Equal Peak Health.” Not Always.
We’re conditioned to believe that a shredded six-pack is the ultimate sign of health. This is a dangerous misconception. It’s possible to have visible abs while being deeply unhealthy. You could be starving yourself, over-training, not sleeping, and mentally stressed, all while maintaining a low body fat percentage. True health is a holistic picture: good energy levels, strong performance, healthy blood markers, and a positive mental state. Visible abs can be a byproduct of a healthy lifestyle, but they are not the sole indicator of it.
“Drinking Gallons of Water Will Magically Reveal Abs”: Hydration Facts
I once read a headline that said “Drink water to melt belly fat.” While it’s a nice thought, it’s a myth. Water contains no magical fat-burning properties. However, proper hydration is a crucial tool in your ab journey. Being well-hydrated helps regulate your metabolism, improves workout performance, and, most importantly, reduces water retention and bloating. When you’re dehydrated, your body holds onto water, which can mask ab definition. So while water doesn’t melt fat, staying hydrated helps reveal the work you’ve done.
Myth: “You Should Feel Ab Workouts Primarily in Your Lower Back.” (Red Flag!)
For years, I thought the lower back burn I felt during sit-ups was normal. This is a huge red flag and a dangerous myth. Pain or strain in your lower back during ab exercises means your form is wrong and your hip flexors are taking over, putting your spine at risk. A proper ab exercise should be felt primarily in your abdominal muscles. If you feel it in your back, you should stop immediately and correct your form, perhaps by choosing a different exercise like a plank or a dead bug.
“Leg Raises Only Work Lower Abs”: The Full Story
It’s a common cue to say “leg raises are for lower abs.” This myth is an oversimplification. Your rectus abdominis is one single sheet of muscle that runs from your sternum to your pelvis. You can’t truly isolate the “lower” portion. However, exercises like leg raises and reverse crunches place a greater emphasis or stress on the lower region of that muscle, causing it to work harder. So, while you’re technically working the entire muscle, leg raises are indeed the most effective way to target and develop that stubborn lower ab area.
Debunking the “Ab Imbalance” Fears (e.g., “Too Much Upper Abs”)
I used to worry that I was developing “too much upper abs” and creating an imbalance because my top two abs were so much more prominent. This fear is largely a myth. The “imbalance” you see is almost always a matter of body fat distribution, not muscle. Most people lose fat from their upper abdomen first, revealing the top abs while the lower ones remain hidden under a stubborn layer of fat. The solution isn’t to stop training your upper abs; it’s to continue to lower your overall body fat until the lower abs are revealed.
Myth: “Getting Abs is All About Discipline, Not Enjoyment.”
The image of an ab diet is one of bland chicken and broccoli, and workouts are seen as a joyless grind. This myth that the process must be miserable is why so many people quit. I found success only when I rejected this. I found healthy foods I genuinely loved to cook. I chose forms of exercise that were challenging but also fun. While discipline is required, you can and should find enjoyment in the process. If you hate every minute of it, you’ll never stick with it long enough to see results.
“Certain Foods Magically Burn Belly Fat”: The Clickbait Trap
You’ve seen the headlines: “Eat this one weird fruit to burn belly fat overnight.” This is a clickbait myth. There is no single food—not grapefruit, not apple cider vinegar, not green tea—that can magically target and burn fat from your stomach. Fat loss happens systemically, all over your body, when you are in a calorie deficit. While certain foods are healthier and more conducive to a fat-loss diet, the idea of a “fat-burning food” is a marketing gimmick designed to sell you a product or get your click.
The Misconception That Abs Require a Bodybuilding Lifestyle
Many people think getting abs means adopting a full-blown bodybuilding lifestyle: two-hour gym sessions, six precisely timed meals, and no social life. This is a misconception. You don’t have to be a professional bodybuilder to get a six-pack. For the average person, visible abs can be achieved with 3-4 intelligent workouts per week, a consistently clean diet based on whole foods, and healthy lifestyle choices like getting enough sleep. It requires dedication, but not a complete sacrifice of your normal life.
“If I Have a Six-Pack, I Must Be Strong”: Strength vs. Aesthetics
I once saw a very lean guy with a fantastic six-pack struggle to lift a moderately heavy box. It was a perfect illustration that aesthetics don’t always equal strength. You can get very lean through diet alone and have visible, but weak, abdominal muscles. True core strength is built through heavy, functional training like deadlifts, squats, and loaded carries. Having a six-pack means you have low body fat. Being strong means you’ve built functional, powerful muscle. The two are not always the same thing.
Myth: “Once You Get Abs, They’re Easy to Keep.” The Maintenance Truth.
After months of hard work, I finally got abs. I mistakenly thought I could relax and they would stay forever. This is a myth. The truth about maintenance is that it requires the same lifestyle that got you there in the first place. Your body is always striving for homeostasis and is very good at storing fat. While maintenance doesn’t require a strict calorie deficit, it does require continued consistent training and mindful eating to avoid slipping back into old habits and a calorie surplus. It’s a continuous lifestyle, not a finish line.
“Fasting Alone Will Give Me Abs”: Why It’s Not a Complete Solution
Intermittent fasting became my favorite tool for fat loss. However, the myth is that fasting itself is a magic bullet. Fasting is simply a method of scheduling your meals that can make it easier to eat in a calorie deficit. It doesn’t magically burn more fat than a traditional diet with the same number of calories. Furthermore, if you don’t combine fasting with a high-protein diet and resistance training, you risk losing significant muscle mass along with the fat, which is counterproductive to achieving a strong, defined look.
Debunked: “Targeting ‘Love Handles’ with Side Bends”
For years, I did endless dumbbell side bends, thinking I was shrinking my “love handles.” This is a classic myth based on two fallacies. First, love handles are body fat, and you cannot spot-reduce fat. Second, the muscles underneath the love handles are your obliques. Doing heavy, repetitive side bends can actually build up the oblique muscles, potentially making your waist appear wider, not smaller. The real way to reduce love handles is to lower your overall body fat through diet.
The Myth of Needing a “Perfect” Body Fat Percentage for Visible Abs
Online charts will tell you that you need to be at exactly 10% body fat to see abs. This myth of a “perfect” number is misleading. Ab visibility is highly individual. Due to genetics, some people might have clear abs at 14% body fat, while others might need to get down to 9%. It also depends on how well-developed your ab muscles are; thicker abs can show through at a higher body fat percentage. Don’t get obsessed with a specific number. Focus on your look in the mirror instead.
“Ab Workouts Will Make My Waist Thicker”: The Nuance
This is a common fear, especially among women. The nuanced truth is that it depends entirely on the exercises you choose. If your routine is dominated by heavy, weighted side bends or high-volume Russian twists, you can indeed build up your oblique muscles and create a wider, “thicker” waistline. However, if you focus on exercises that strengthen your deep transverse abdominis (like planks and vacuums) and your rectus abdominis (like leg raises), you can build a strong, defined core while maintaining or even creating a more tapered waist.
Misconception: “Abs Are a Summer-Only Goal.” Year-Round Benefits.
Many people treat abs as a seasonal accessory, only working on them from April to July. This is a misconception that misses the bigger picture. The process of achieving and maintaining a strong, defined core—consistent exercise, clean eating, good sleep—has year-round benefits. It leads to better health, more energy, less back pain, and improved athletic performance. Viewing it as a lifestyle instead of a short-term project ensures you reap these incredible benefits 365 days a year, not just during beach season.
“If I Follow a Celebrity Ab Routine, I’ll Look Like Them”: Unrealistic Hopes
I used to read magazines and eagerly copy the ab routines of my favorite celebrities, hoping to replicate their look. This is a myth based on unrealistic hopes. You will never look exactly like them because you don’t have their genetics, their body fat distribution, their team of personal chefs and trainers, or their potential access to Photoshop. While their routine might be effective, following it won’t change your fundamental body structure. It’s better to find a program that works for your body and your life.
Myth: “Diet Sodas Are Fine for My Ab Diet.” The Hidden Impact.
I swapped all my sugary sodas for diet versions, thinking I had found a free pass. This is a subtle but impactful myth. While diet sodas are zero-calorie, their intense sweetness can desensitize your palate, making naturally sweet foods like fruit taste less appealing and increasing your cravings for other intensely sweet, high-calorie treats. For some, they can also cause bloating and gut irritation. While they won’t directly make you gain fat, I found that cutting them out made it much easier to stick to my clean eating plan and manage cravings.
“Getting Abs Will Solve All My Confidence Issues”: The Deeper Truth
I used to believe that the day I finally got a six-pack, a wave of confidence would wash over me and solve all my insecurities. This is a powerful myth. The truth is, while I did feel a sense of pride and accomplishment, my underlying insecurities were still there. True, lasting confidence comes from the inside—from appreciating your body for its strength and health, not just its appearance. The discipline and self-respect I learned on the journey did more for my confidence than the final aesthetic result ever could.