Needs ways to lose the belly fat!

[K-MAN]

Can anyone tell me ways to exercise lose strictly the belly fat, and ultimately gain abs that show.

Also, any suggestions on healthy diets plans would help.

Thanks to all!

[EmAnJ]

Eat less, exercise more. Do cardio and start burning off the fat. Eat less sugar and refined carbs, stick to whole grains, choose veggies over fruit and white meat over red.

[needscoffee]

You can't lose fat in only one place unless you liposuction.

[MeanOldLady]

You mean acai berry won't solve all my problems?

[Markxxx]

You cannot spot reduce. Actually your abs are one of the easiest muscles to work. You will find after a few weeks of ab exercises your abs are really tight and strong. Too bad you got the fat over them so you can't see them.

I have six pack abs, and believe me the ony way to get them is aerobic exercise. You have to run (or other aerobics) your butt off.

The thing is you CAN control how much you weigh, but not where the weight goes on. I have some Puerto Rican friends and they tend to store their fat evenly. So they can be even chubby and still look good, 'cause the fat is all over distrubuted.

With my all my fat goes right into my gut. You've all seen the thin guy who looks like he's pregnant? Well I'm not that bad, but that is genetics. As I said, you control how much you weigh but not where the fat goes

And the first place you put it on, is the last place you take it off.

So just find a book with ab routines and you'll do fine. Then start exercising aerobically.

In the end this is what really matters. You can live without a six pack but you can't live without a heart so make sure you always do aerobic exercise to strenghten your heart first. Then work on your physique.

I eat junk mostly so it doesn't even matter what you eat, as long as you keep your calories low.

Your body needs about 1 gram of protein per KILOGRAM (not pound but kilogram) of weight. So decide what you want your daily caloric intake to be. Subtract the protein requirement and divide what's left between fats and carbs. Your body needs both so don't exclude one or the other totally.

If you go below 1,500 calories, it's hard to get your vitamin requirements and nearly impossible if you go below 1,200 calories, so then add a good "one-a-day" mulitvitamin. You can pick these up on sale at the end of they year.

I used to get bored running till I found books on tape. They made it possible for me to work out and enjoy it. Now I "read" all the books I meant to read but never got around to

[Giraffe]

Have someone punch you in the stomach every day. That will both firm things up and build valuable character.

[the lone cashew]

Heh. MeanOldLady, I love you and am proud to be in your fan club.

Eat less, exercise more. Do cardio and start burning off the fat. Eat less sugar and refined carbs, stick to whole grains, choose veggies over fruit and white meat over red.

This is an excellent post right here, ^^, sums it up with no nonsense.

[Rand Rover]

Everyone knows acai berry doesn't work. But there's this one crazy old tip from a local mom . . .

[msmith537]

I still can't figure out how "The Situation" has those abs given the amount they drink on The Jersey Shore. And don't tell me it's "youth". That dude looks old as shit.

[panache45]

You cannot spot reduce. Actually your abs are one of the easiest muscles to work. You will find after a few weeks of ab exercises your abs are really tight and strong. Too bad you got the fat over them so you can't see them.
Actually, abdominal fat is beneath the abs. Although I have a belly, when I flex my abs I can feel them a fraction of an inch below the skin.

I have six pack abs . . .
Cite? ;)

[panache45]

Have someone punch you in the stomach every day. That will both firm things up and build valuable character.
And if they punch you hard enough, you'll lose your last meal, accelerating the weight loss.

[Gestalt]

I still can't figure out how "The Situation" has those abs given the amount they drink on The Jersey Shore. And don't tell me it's "youth". That dude looks old as shit.

His face is way busted, but I think he's actually younger than Pauly D. Crazyness, I know.

[MeanOldLady]

Everyone knows acai berry doesn't work. But there's this one crazy old tip from a local mom . . .And...? And??! Does she know the one rule that I must OBEY?

[Hello Again]

And...? And??! Does she know the one rule that I must OBEY?
Don't let random jerks punch you in the stomach. That's how Houdini died.

No need to thank me.

[rhubarbarin]

Abs are made in the kitchen, as they say. If you drink beer, stop. Avoid sweeteners and excess starchy foods. Keep your net daily carbs under 150 grams, doesn't matter if you get them from 'whole grains' or not (it's all sugar in the body, keep total sugar intake low). Eat plenty of protein. Strength train, don't waste you time (and your muscles) running all the time. If you're a guy, you'll probably get pretty ripped from my advice. If you're a woman you might need further tweaking to see the results you want.

I speak as someone who has nice abs - but in my case, genetics and metabolism have ensured I've never had excess fat there. I don't do cardio other than very mild, everyday activities, unlike Markxxxx (I also eat zero junk). I don't think you need to run your butt off to have great abs, even if you're chubby to start. Eat right, lift heavy, bodyweight exercises.

[Count Blucher]

[Gold Finger]"No, Mr. Bond. I expect you to lose weight!!!"[/Gold Finger]

[Try2B Comprehensive]

If you instead target 'fitness' as your goal everything else will fall into place. I'll wager you'd end up looking better compared to getting your wish.

[beowulff]

As a side effect of my Cardiac-friendly (no saturated fat) diet, I've lost 20 lbs since the middle of July. For the first time in my life, I'm getting visible abs. 20 years ago, I used to weight-lift like a fiend, including doing a crazy amount of ab work, and I still wasn't able to see as much definition as I can now.

It all comes down to diet...

[K-MAN]

You cannot spot reduce. Actually your abs are one of the easiest muscles to work. You will find after a few weeks of ab exercises your abs are really tight and strong. Too bad you got the fat over them so you can't see them.

I have six pack abs, and believe me the ony way to get them is aerobic exercise. You have to run (or other aerobics) your butt off.

The thing is you CAN control how much you weigh, but not where the weight goes on. I have some Puerto Rican friends and they tend to store their fat evenly. So they can be even chubby and still look good, 'cause the fat is all over distrubuted.

With my all my fat goes right into my gut. You've all seen the thin guy who looks like he's pregnant? Well I'm not that bad, but that is genetics. As I said, you control how much you weigh but not where the fat goes

And the first place you put it on, is the last place you take it off.

So just find a book with ab routines and you'll do fine. Then start exercising aerobically.

In the end this is what really matters. You can live without a six pack but you can't live without a heart so make sure you always do aerobic exercise to strenghten your heart first. Then work on your physique.

I eat junk mostly so it doesn't even matter what you eat, as long as you keep your calories low.

Your body needs about 1 gram of protein per KILOGRAM (not pound but kilogram) of weight. So decide what you want your daily caloric intake to be. Subtract the protein requirement and divide what's left between fats and carbs. Your body needs both so don't exclude one or the other totally.

If you go below 1,500 calories, it's hard to get your vitamin requirements and nearly impossible if you go below 1,200 calories, so then add a good "one-a-day" mulitvitamin. You can pick these up on sale at the end of they year.

I used to get bored running till I found books on tape. They made it possible for me to work out and enjoy it. Now I "read" all the books I meant to read but never got around to
What methods are you using to make running fun, the only thing I can think of, is listening to music or running to a TV show.

Can you tell me what books your reading and the methods your using please, thanks...

[K-MAN]

You cannot spot reduce. Actually your abs are one of the easiest muscles to work. You will find after a few weeks of ab exercises your abs are really tight and strong. Too bad you got the fat over them so you can't see them.

I have six pack abs, and believe me the ony way to get them is aerobic exercise. You have to run (or other aerobics) your butt off.

The thing is you CAN control how much you weigh, but not where the weight goes on. I have some Puerto Rican friends and they tend to store their fat evenly. So they can be even chubby and still look good, 'cause the fat is all over distrubuted.

With my all my fat goes right into my gut. You've all seen the thin guy who looks like he's pregnant? Well I'm not that bad, but that is genetics. As I said, you control how much you weigh but not where the fat goes

And the first place you put it on, is the last place you take it off.

So just find a book with ab routines and you'll do fine. Then start exercising aerobically.

In the end this is what really matters. You can live without a six pack but you can't live without a heart so make sure you always do aerobic exercise to strenghten your heart first. Then work on your physique.

I eat junk mostly so it doesn't even matter what you eat, as long as you keep your calories low.

Your body needs about 1 gram of protein per KILOGRAM (not pound but kilogram) of weight. So decide what you want your daily caloric intake to be. Subtract the protein requirement and divide what's left between fats and carbs. Your body needs both so don't exclude one or the other totally.

If you go below 1,500 calories, it's hard to get your vitamin requirements and nearly impossible if you go below 1,200 calories, so then add a good "one-a-day" mulitvitamin. You can pick these up on sale at the end of they year.

I used to get bored running till I found books on tape. They made it possible for me to work out and enjoy it. Now I "read" all the books I meant to read but never got around to
What methods are you using to make running fun, the only thing I can think of, is listening to music or running to a TV show.

Can you tell me what books your reading and the methods your using please, thanks...

[runner pat]

If you don't find running fun, don't. You're more likely to stick with an aerobic activity you enjoy.
Try cycling, swimming aerobic dance/classes, fast walking. Indoors there are several machines for home use or at the gym.

[lorene]

Everyone knows acai berry doesn't work. But there's this one crazy old tip from a local mom . . .

And...? And??! Does she know the one rule that I must OBEY?

Why are there sometimes 3 weird tips/rules I must obey? And is this the same local mom with the tooth-whitening tips and the at-home job that pays 87k/year?

Um, to the op: what EmAnJ said.

[Anne Neville]

Give up the idea that you can spot-reduce. You can't, at least not without surgery.

Eat less. There are various ways to do this. I'm on the No S Diet (http://www.nosdiet.com/) and the Nine Inch Diet (http://www.nypost.com/pagesixmag/issues/20090104/Fitness+Special+Nine+Inch+Plate+Diet). In No S, you don't eat sweets, snacks, or seconds at meals, except on days that start with S (Saturdays, Sundays, and Special days). In the Nine Inch Diet, you replace your plates with 9" plates (which are smaller than the plates most Americans use now). I like these plans, because they don't require me to weigh or measure food or count calories, fat grams, carbs, or anything, or to write down what I eat. Maybe if you don't hate writing stuff down or doing arithmetic as much as I do, those other diets would work better for you. But remember, unless you actually eat less, no diet is going to work. How much you eat is at least as important as what you eat, if not more so.

Brian Wansink's book, Mindless Eating, is good. It talks about cues other than hunger that tell us to eat. It has a lot of tips on how to eat less without spending a lot of time or effort thinking about it.

If you eat out a lot, reducing the number of times per week you eat out is probably a good idea. Restaurants tend to put lots of butter, oil, salt, and sugar in their food, and tend to serve larger portions than you should be eating. You can also save some money this way.

[Lakai]

If you don't find running fun, don't. You're more likely to stick with an aerobic activity you enjoy.
Try cycling, swimming aerobic dance/classes, fast walking. Indoors there are several machines for home use or at the gym.

Those indoor machines are just as boring as running, and you have to spend more time on them to achieve similar results.

As a newbie runner myself, I would like to know Marxxx's running routine. Just out of curiosity.

[Telemark]

I used to run on treadmills, but now that I'm running longer distances I almost exclusively run outdoors. Even in nasty, cold, wet weather it's more enjoyable than running for an hour on the treadmill.

I have an MP3 player, but running outside, especially on trails, keeps me interested and alert most days. I do medium distance (4-6 miles) during the week, usually Mon/Tue/Thu and then a longer (10+ miles) on Saturday. That'll change as ski season starts up and I'm training for my first marathon in April so I'll have much longer runs (up to 20 miles) coming up. Adding a race every month (5K to half marathon) spices things up a bit, and I don't really care about my finish times for those. Throw in some trail running and interval training to shake things up and it doesn't stay boring for long.

[EmAnJ]

I run outside as well, even in the winter when there are a few feet of snow on the ground and it's -20C. I can't stand running on a treadmill and will avoid it at all costs.

I used to listen to music but got out of that habit and now listen to the silence around me, the sound of my feet, and my breathing. It's very peaceful and zen like.

ETA: Also, having goals, like running a 5k or 10k race is a good method to get yourself working towards running consistently.

[K-MAN]

I do try and make goals for myself, this does help me! I try making it to the gym, at least 2-3 times a week, sometimes 4.

I started running in April for my first time ever really (as exercise), I used to only bike and lift weights before that. Since I started running, I've lost about 25 pounds, but I think I've gain some weight back from lifting weights too.

I bought some running shoes around the time I started running. I've just recently noticed that my muscles above my ankles are starting to hurt(I think its call the Peroneus Longus or Tibialis anterior, or even the soleus). I don't know exactly why either, I stretch every time before I start jogging. Do you guys think it could be from my shoes getting too used?

My goal is to run a 5k one day or even a 10k would be amazing for me : ]


...I know one thing for sure about exercising, it has been rewarding ever since I've started doing it constantly ; )
Woman actually notice me!

[EmAnJ]

Ok, first of all, you aren't supposed to stretch BEFORE running, you're supposed to stretch after. Think of your muscles like a rubber band. If a rubber band is cold and you stretch it, it'll break. If you work it in your hands and warm it up, it'll stretch and not break.

Secondly, running shoes should generally be replaced after 500 kms or so (depending on your source). If you've been running pretty consistently since April, you probably need to replace them.

Finally, did you get fitted for your shoes, or just go in to a sports store and buy whatever looked cool? People have different strides. Some people roll their feet out or in, so need a shoe to help balance that. If you buy a shoe that isn't really for running, you aren't going to get the right support or cushion.

Also, where do you land with your foot when you run. Do you tend to run more towards your toes? That could by why your calves hurt (is it your calves or the shin? I got calves from your post for some reason).

If you want to start moving forward with your running goals, google Couch to 5K and go from there. If you're less interested in distance but more interested in increasing your calories burn during shorter runs, consider doing hill intervals or fartleks (you can google that too).

[K-MAN]

I tend to stretch before and after running...

I did get fitted for my running shoes, and those damn things where about 120 bucks! (In ATX).

The pain starts about 20mins into the run , this doesn't happen all the though. It's more in the calves.

I try to run more toward my toes, but I think I'm more running in the up motion, not leaning forward so much, ...since I'm running 95% on a treadmill.

[Dogzilla]

Female, 41, with six pack abs, checking in.

I got 'em from pole dancing. I wasn't overweight before I started, but I was soft. No muscle really, just fat. A bit of a poochy stomach (which I'm still working on). Seriously, most major cities have pole fitness classes. Take some cardio while you're at it; Zumba is really great for that. I found, as I advanced in the difficulty of the tricks I learned, the cardio just sort of naturally came along. I think any sort of dance fitness will give you the cardio, but pole requires you to lift your own body weight at angles you never before considered. It works your core, upper arms, biceps, triceps, quads, back... pole works everything.

Downsides to pole fitness:
•It hurts. I am constantly covered in bruises. I look like a trailer park hooker on a Sunday morning. ;) Learning pole tricks is 10% figuring out what you need to do, 30% building up the strength to do it and 60% getting used to the pain. It never doesn't hurt; you just get used to it.
•You can't spot tone, as mentioned upthread. My entire body is ripped, not just my abs. But how silly would that look anyway, if you had six-pack abs, but the rest of you was soft and doughy? Silliness! Might as well work your entire body. You're gonna have to anyway.
•Not everyone likes the 6' plastic hooker heels. Just sayin'.

Advantages:
• You end up with a tight, ripped stripper body. Nuff said.

[EmAnJ]

I tend to stretch before and after running...

I did get fitted for my running shoes, and those damn things where about 120 bucks! (In ATX).

The pain starts about 20mins into the run , this doesn't happen all the though. It's more in the calves.

I try to run more toward my toes, but I think I'm more running in the up motion, not leaning forward so much, ...since I'm running 95% on a treadmill.

Yes, good shoes are expensive, but so worth it.

You shouldn't be running towards your toes, you should be landing mid-foot. That could be what's causing the pain. Do you have the treadmill on an incline at all? Try to minimize any up and down movement as it's inefficient.

[beowulff]

Female, 41, with six pack abs, checking in. [snip]
My entire body is ripped, not just my abs.

All I can say is: CITE!
:D

[perfectparanoia]

Yes, good shoes are expensive, but so worth it.

You shouldn't be running towards your toes, you should be landing mid-foot. That could be what's causing the pain. Do you have the treadmill on an incline at all? Try to minimize any up and down movement as it's inefficient.

When I was running, that was pretty much all I ever focussed on with every step was training myself to hit in the middle. On the days when I focussed, I had no pain. On my distracted days, I had lots of pain. (I have since injured my knee and am now walking but try to focus on the same thing.)

[Dogzilla]

All I can say is: CITE!
:D

;)

Not without a tip. (Another valuable lesson learned from pole: never give up the skills for free.)

[beowulff]

;)

Not without a tip. (Another valuable lesson learned from pole: never give up the skills for free.)

Do you take PayPal?

(Why does this remind me of the recent Desperate Housewives?)

[Brown Eyed Girl]

If you instead target 'fitness' as your goal everything else will fall into place. I'll wager you'd end up looking better compared to getting your wish.

This.

I started with the goal of losing weight, which I have, although I'm not there yet. Now, I'm much more focused on the results of my efforts which is how good I feel and how far I can run or how much stronger I am, as opposed to all the little numbers.

Well, I watch my cholesterol numbers and my BP, but as long as they are in a good range, no worries.

[Rack-a-Bones]

The infomercials tell me I can get a belt to go around my abs and I don't have to diet or exercise. I put on belt, sit on couch, watch TV, and in 10 minutes I've done the equivalent of 10 million crunches. Why run/diet/exercise when you can buy a magic belt?

[Zjestika]

I run outside as well, even in the winter when there are a few feet of snow on the ground and it's -20C. I can't stand running on a treadmill and will avoid it at all costs.



How do you do this? I can run in most temperatures (within reason... not below 20F preferrably) if I bundle up but I have a really hard time with snow/ice. I worry about falling and I hate getting my feet wet from the snow neighbors have neglected to shovel. Are you just made of sterner stuff?

I hate the treadmill, too, and running in circles around the track at the Y. Usually in the winter I use the elliptical, but I can only do that for 30 minutes before I'm just so bored. While I can run outdoors happily for 60-90 minutes several times a week.

*bolding mine

[runner pat]

There are a few shoes made of Gore-Tex(mostly trail shoes), wool socks and various snap-on/strap-on devices to give you spikes on your soles.

If you have normal circulation, your feet move enough to stay warm.

[Zjestika]

There are a few shoes made of Gore-Tex(mostly trail shoes), wool socks and various snap-on/strap-on devices to give you spikes on your soles.



Do you have a particular product that you've used before? Do Yaktrax work well?

Or should I just go with these?

http://www.rei.com/product/806475

[EmAnJ]

What runner pat said, but I also run slower in the winter because I'm being more careful. I will slow and walk around really treacherous parts if I need to, but generally there is a packed down path in the snow so it's not too bad. I actually find running on the pathways that are 'cleared' to be worse because it does get so icy.

[runner pat]

Do you have a particular product that you've used before? Do Yaktrax work well?

Or should I just go with these?

http://www.rei.com/product/806475

We don't get snow where I live, I was just aware of some of the options available.

[elfkin477]

Female, 41, with six pack abs, checking in.

I got 'em from pole dancing. I wasn't overweight before I started, but I was soft. No muscle really, just fat. A bit of a poochy stomach (which I'm still working on). Having six pack abs and a poochy belly aren't mutually exclusive? :confused:

[Dogzilla]

Having six pack abs and a poochy belly aren't mutually exclusive? :confused:

I don't think so. It's a work in progress; I've been losing belly fat steadily. While my abs are coming out around my ribs and above my belly button -- there's almost no fat left there at all -- I'm still working on this tiny little pooch below the belly button. It's the result of too many years of poor posture: those muscles are weakest and also that which I'm working the hardest. I really need my lower abs for many of the pole tricks. I suspect that, as I continue dancing, the aerobic work will melt the rest of the pooch away and you'll see it all.

So maybe right now, it's more like a three-pack.

I was still just making two points: 1) Pole works everything and is an excellent overall toning/sculpting way to exercise; and 2) The only thing that melts fat away is aerobic exercise. My tiny pooch appears to be the last bit to go. My boobs were first. Of course. Dropped a cup size while I was busy getting a hardbody. :(

[rhubarbarin]

Having six pack abs and a poochy belly aren't mutually exclusive? :confused:

I sort of have both... I have this little fat pad around my navel, even though I'm skinny, lean (around 20% body fat) and have defined abs. I still think my abs count as a 'six-pack' but it's not like I don't have a bit to pinch on the bottom two of the pack. I would have to tweak my diet and exercise like a fiend to get my body fat low enough to make it go away.

[Manda JO]

For me, careful calorie counting and recording is everything. I lost 45% of my body weight in 14 months. There was quite a lot of exercise in there, too, but it was the calorie counting that made the difference. I even kept my calorie limit fairly high--never below 1500, and at times over 1700, because I was exercising a lot--and the weight came off. Consistency is more important than strictness.

[beowulff]

As a side effect of my Cardiac-friendly (no saturated fat) diet, I've lost 20 lbs since the middle of July. For the first time in my life, I'm getting visible abs. 20 years ago, I used to weight-lift like a fiend, including doing a crazy amount of ab work, and I still wasn't able to see as much definition as I can now.

It all comes down to diet...

At the risk of creating a zombie, I now have some photos that “put my money where my mouth is” in this thread: http://boards.straightdope.com/sdmb/showthread.php?t=616263

[Melysnl]

Run. If you're not a runner yet, start slow, like do intervals of 5 minutes running, 10 minutes walking.

Stop eating as soon as you're full. Chew gum when you're done eating. Put your food away immediately as you start to get full. Listen to your body. It's so hot now that I find that I just don't have the appetite that I have in the winter.

Drink green tea before you eat lunch and try to take a short walk after lunch.