Rip The Core…

I have a healthy bmi, I eat well, I play soccer and jog everyday and I do yoga. But I have this little lump of fat on my stomach that I can’t get rid of no matter how many crunches or sit ups I do daily. Any suggestions on how to tighten up my abs without a gym membership?

Exercise and eating healthy is the only way to go. Try checking what’s actually in the foods you eat in case there are any hidden variables that you didn’t notice before. If you’re already doing those things, then just give your body time =)

I strength train, do cardio, and eat well. But I don’t understand how stomach fat will just go away over time. How can I stay positive about losing this belly fat? Any explanations? Thanks.

you’re doing the right thing. stick with it. build muscle and watch what you eat (don’t skimp on protein).

muscle, even resting muscle, burns calories. you will lose weight all over, but if your fat deposit is centrally located, it too in time will disapear.

I’m 14, 5′5", and weigh 120 pounds. I don’t really look fat because my stomach is small compared to my chest. But i can tell it has extra flab i can never burn off. What are some good workouts for your lower stomach muscles below your abs that would flatten out my stomach?
i also run and workout atleast every other day for soccer, track, and lax. and under my flab is muscle which is making my stomach bigger is it possible it just won’t go away?

10 situps
10 V-ups (Touch your hands to your toes, but crunch your body so that they meet midway in the air)
10 lemon squeezers (Position yourself sitting up, put hands at side, and move your torso back into a laying position while extending your legs straight ahead. Now just row your legs to a bend while crunching toward them w/ your torso, then go back to laying position. repeat process)
10 back hypers (lay on stomach, basically a reverse cruncher)
10 Leg lifts (Lay on back, lift straight legs to 45 degree angle, then bring back to ground)
30 seconds of bicycles (Lay on ground, and mimick a bicycle pedal motion w/ your legs)
10 side crunchers each side
10 regular crunchers
30 seconds of flutter kicks (Lay on back, keep both legs straight. Lift them up bairly, now alternate between raising each leg a little bit and brining it back down. This one is tought at first, but after a week it will be easy. Try to think of being a swimmer while doing this one)
10 kick ups (Lay down, bring knees up toward chest, then kick legs upward to become straight in the air.)
10 side double leg lifts (Hard to explain, basically lay on side, and lift both legs simultaneously as high as you can. Will feel weird at first)
10 Forward Rows (Way too hard to explain, google it)
10 Russian Twists (Google it)
10 Scissor Kicks (Lay on back, spread leags apart in air, bring them back to center with one leg above the other, then alternate to mimick a scissor kicking action)
Finish with a bridge for however long you think you can do it.

Once this routine becomes easy, don’t up the reps, just do the whole routine twice. (Left a few out for explanation’s sake)

Then also do your run at night. Cut excessive fat out of your diet, but you can have a little still.

Do it and you will have some abs.

I have noticed gaining stomach fat more as I age, is that related to diet and exercise or hormone levels? If so, can I have blood tests to reveal which ones I am deficient in?

Weight has absolutely nothing to do with hormones unless your pregnant or in like your mid 50s or nearing menopause. Even then they have very little to do with your weight gain. Some hormones can promote food cravings, however, but that only usually happens for pregnant women. You should start exercising and eating healthier. Start cutting high carb and starchy foods out of your diet. Not completely, but limiting their consumption. Starches are like potatoes and High carb foods are like white bread, pops, white pasta, and white rice also don’t forget pastries, sweats, and junk foods;ex chips.

Exercise is important, but not nearly as important as diet.

Basically don’t exceed 1200 calories a day or else you’ll gain weight. If you want to lose weight just lower your calorie intake to 800-900 calories a day and then bump it up to 1200 once your happy with your size.

To achieve faster results you can tone your stomach area with exercises like crunches and sit ups. 100-200 of each at the beginning 5 x a week would greatly improve your results. Then 50 per each 5x a week after you pass a month would help you keep your results. It’s harder to earn the results and then later it;s easier to keep them. But to keep them you must stick to a exercise regime and a good diet.

I’m a little chubby in the tummy and thigh area. I’m an indoor, busy person who doesn’t have time to go out to exercise. I don’t want to spend money on drugs, exercising videos, and any other sort of equipment. What exercises can I do indoors that can help me lose the fat in the stomach and thigh areas, or, if that’s not possible, all the areas altogether?

If you have satelite Tv, there is a channel called Fit tv. They have many different shows from yoga to cardio. My friend lost 30 lbs doing the show called "shimmy" (belly dance). I think this is the best way to lose weight without going to the gym.

I have been doing ballet for 3 years and I am going to start bellydancing as soon as our post recital break is over. I feel very uncomfortable with my body and I know I am on the right track by eating healthy and exercising, but I am only seeing my stomach grow instead of shrink. I feel very fat compared to all the other ballerinas and even my best friend who is just a little toothpick. Why can’t I be naturally thin? Somtimes I wish I was anoerxic, and wish I could be but I can not make myself puke. How can I lose my stomach without hurting myself? I just want to be comfortable with me!

As you get into bellydancing you will find that it will tone your stomach and you will feel better about yourself. Bellydancing is one of those things that makes you feel beautiful and feminine no matter your size…the movements are perfect for a woman’s body and curves.

Interval training is supposedly good, but my heart rate maxes out near 180 (i actually think its higher and the treadmill maxes out at 180) or running slower at a constant speed trying to keep my heart rate in the "fat burn" zone? Supposedly both methods are good for burning fat, but which is better for burning stomach fat?

Interval training, but keeping your hear rate accelerated is the best. Jog at about 5 miles an hour or so for 5 minutes, and then sprint at about 8 mph for a minute and repeat through your workout.

I know swimsuit season is basically here but what can i do to lose stomach fat and upper thigh fat? I mean like what kind of exercises would be good to do and what types of food?

More raw veggies & fruit, less meat & dairy. Do not cut anything out though, and try to find some vegetable sources for protein (beans, hemp, etc).

Crunches for the stomach & bike/run/walk for the legs.

Good luck!

What are the best exercises to lose belly/stomach fat quickly?

There is NO THING like spot weight reduction. If you take care of your diet and exercise regularly , you loose weight all over. And as a principle when you gain weight it shows easily and primarily on stomach (and thighs, butts) so when you loose weight you will first feel the difference in stomach (and thighs, butts). Your clothes will be easier fit from stomach.

Do cardio and abs. Sit ups dont reduce stomach fat but tone up the muscles.

All the best

Hi im 5′4 and weigh about 120 pounds. My fat is mostly on my stomach and love handles. I was wondering if its possible to lose all my stomach fat in a month or less and if so how? I dont have access to a gym either =/.

try the little jack workout http://www.youtube.com/watch?v=TKCGe2Ezris it works wonders

I believe I have chubby cheeks, and while my friends insist it’s cute and it’s baby fat, I prefer to have them gone. And is there any excercises to get rid of stomach fat and to slim & tone down my thighs ?

Don’t eat late at night.
Eating late at night can cause you to store more fat in your waist and stomach. Stop eating 3 hours before your go to bed. If you need a snack, eat something healthy like a piece of fruit or a handful of nuts (unsalted).
Eat often, but in small portions. The less your body peaks and falls on the blood sugar scale, the less likely it will be to overeat and/or store unwanted fat. Ideally, cut calories, but don’t starve yourself. If you eat the right foods and eat often enough, you won’t find yourself eating huge portions and overeating in general.
Eat fats like fish oil, sunflower oil, flax seed oil. Also whole grains, legumes, and vegetables and limiting meats. Ease up on the salt and gassy foods that cause you to bloat.

Get out and move. After what you put in your mouth, what you do with your body will determine if you can flatten your belly. Get at least 30 minutes of cardio exercise every day, along with a properly executed abdominal workout. Train your body with strength training activities. Adding muscle tone will help you perform all daily activities as well.

You can also try these exercises:

Belly rolls strengthen your vertical abdominal muscles. Sit with your legs bent, with feet flat on the floor and arms straight in front of you. Exhale and roll back until your lower back touches the ground and stop for a moment. Inhale and roll back up. Repeat 15 times.
In the same position, exhale and roll back until your shoulder blades touch the ground and momentarily stop. Inhale and roll back up. Repeat 15 times.

This is a favorite of mine as inverted crunches work your lower back which improves posture and strength. Lie on your belly with your arms in front of you as though you are flying like Superman. Exhale, lifting your right arm and left leg as high as you can. As you inhale, lower slowly. Switch, lifting your left arm and right leg. Repeat 20 times.
In the same position, lift both arms and legs twenty times.

Burn your belly fat by doing sit and reach exercise.
Running and dancing early in the morning.
Simple stretching and jumping when you wake up in the morning.

Yoga.
Yoga exercise can help reduce the fat around your waist and strengthen your core while helping you maintain your fat levels. Yoga will also help you develop good posture.

Posture.
Stand up strait and hold in your stomach. This will strengthen your abs as well as keep your stomach from bulging out. Maintaining a good posture will instantly make your stomach look slimmer and your waist smaller.

Computer time.
When you are sitting at the computer, be aware of your posture. Are you hunched over with your stomach bulging out? Make sure you hold in your stomach so you don’t develop a pooch.

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Thighs:

Work the entire area of the thigh when working out. Work the inner, side, front, back and buttocks. Exercises such as the bicycle, leg lifts, leg slides, squeezing a stability ball and leg raises help slim the thighs.

Begin a walking routine. Walking helps slim down the body overall and won’t bulk up your leg muscles like jogging will.

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"face":

Exercise to burn overall body fat. Regular exercise leads to a leaner body and of course a leaner face. So burn those calories off and do some aerobic exercises such as jogging or brisk walking. Exhibit an active lifestyle for a slimmer face and body.

Constantly hydrate your system with 8 glasses of water everyday. Puffy cheeks are sometimes caused by bloating, which is a body’s reaction to water deprivation. So drink your way up to a leaner face.

Reduce your intake of alcohol and go for drinking milk instead. Alcohol is known to put on calories on your body, while drinking 1200 milligrams of milk everyday is known to help reduce fat. So make the right choice for a slimmer you.

Watch your salt intake. Salt is an active ingredient that causes bloating or water retention. Avoid salty foods and eat healthy ones instead. If you need to add salt on your recipe, do it with a salt shaker or sprinkle it with your hand instead of a spoon. This way you can control the amount of salt on your food.

Cheek Muscle Exercises
Face the mirror and try to touch your nose with your upper lip by protruding it upward. As you do this, elevate the corners of your lips and contract your cheeks up to your eyes. Hold this entire position for 10 seconds and then relax. Repeat this procedure five times.

Perform an exaggerated smile in front of the mirror. Close your lips and smile as wide as you can, as if you are trying to touch both your ears with the corners of your mouth. Hold this position for 8 to 10 seconds and relax. Repeat this procedure five times.

Close your lips and do a natural smile. Then suck both your cheeks as in doing the “fish face." Hold this position for 5 to 8 seconds and relax. Repeat this procedure 5 times.

Begin with mouth closed. Puff your right cheek, hold it for 8 to 10 seconds and relax. Do the same for the left cheek and repeat this procedure five times for each side.

Good Luck!

What is a good way to burn off my stomach fat so i can get abs properly? What type of exercise will help me lose stomach fat?

jogging is an excellent exercise because it let you lose weight
evenly throughout your whole body. If you want to lose weight in
specific areas, you should target them with exercises. If they are
your problem areas, they will be very difficult to tone. You will have
to work double on them. The best approach is this:
1. Lower/control your daily calorie intake (control for normal
weight, lower for overweight).
2. Run/jog to lower your overall body fat percentage.
3. Target your problem areas with exercises.
an excellent exercise, you can do it in front of your TV: sit on a
stool, and put your toes under something (piece of heavy furniture,
for example). In your hands hold a little dumbbell. Please, make sure
that it is not very heavy, start with one kilo, for example, or you
will damage your back and spine! Slowly move the upper part of your
body back, until it’s parallel with the ground. Stop for a second and
move it back to the sitting position. Repeat ten times. Every week add
to the number of repetitions. You will see the results in a week,
guaranteed! You will see or feel under the fat – if you have any – six
pack and muscles. Dumbbells do wonders. Much better than these
crunches – I came up to three hundreds and there was no results AT
ALL. With the dumbbells you will see it in a week.

I am 5′3 and weigh 127 but i i have lower stomach fat that makes me look gross in a bikini! Please help

do sit ups and try doing them down hill ( upside down) to help! it might be not fun but it works!

I am turning fourteen this year. I weigh sixty and I am 5′3 and a half. I have okay legs but the top of them are pretty fat and my stomach is a tiny bit overweight. I want to lose that. But i do not know how. I want to be healthy though. what exercises and diet would help me. My friend is super skinny but she starved herself :s…i couldnt do that anyway to tempting to eat.

You can not target fat loss. The key is diet diet and exercise.

You need to eat 5-6 small meals a day. Eat some protein with each meal! Cut out all refined sugar!!! Also add more fiber. The fiber and protein will fill you up, helping you to cut down on your unhealthy eating. Also by eating more than 3 meals spread out through the day you will kick your metabolism in high gear. Here is a general meal for a day:

Breakfast: 2 poached eggs
whole wheat toast
1/2 cup fruit

Snack: Cottage Cheese with veggie

Lunch: Turkey, lettuce, tomato, whole wheat bread sandwich
1/2 cup fruit

Snack: Protein Shake

Dinner: Turkey Burger ( no bun )
Side of brown rice
Side of Broc.

Then exercise regularly 4-5 days a week. Do both cardio and lifting. But on days that you do both. Do lifting before your cardio and you will maximize your fat burn. Cardio can be a sport: basketball, soccer, football, anything with losts of movement. Golf is a no no.

So Example :

Monday – 30 mins lifting then 1 hr cardio
Tuesday – 1 hour lifting
Wednesday – Rest
Thrusday – 30 mins lifting then 1 hr cardio
Friday – 1 hour lifting
Saturday – Rest
Sunday – 30 mins lifting then 1 hr cardio

For exercises check out:

http://www.xercisefactor.com

They have hundreds of exercise video clips

Also check out the Workouts tab. Members can now create your own workout routines from the exercise video database. You go to a video and just below it add it to an existing workout or create a new one.

I have one small roll on my stomach and need to loose it in a hurry, how can i do this? Otherwise I am in pretty good shape. I just want my stomach to be completely toned, no fat what so ever. Any help would be great.

My favorite: throw downs. This works best with a partner for added resistance. Lay on your back and have your partner straddle you head/neck. Lift your legs up (keeping straight and what not) to your partner and have them push your legs back down. Do not let your legs touch the floor, keep them straight.

Course, this can be down without a partner, but I find a partner makes it more effective, and they can throw you at different angles to work different muscles.

As with most stomach exercises, be sure to do it properly, etc, etc and use your abs, not your back.

I am a 16 year old female and have really small breasts. I heard that gaining body weight could make them bigger, so I gained some weight, except it all went to my stomach and now I am so fat!!

Are there any exercises or something that can enlarge my breasts, or transfer most of the fat from my stomach to my breasts?

No

Im 16 and im skinny; i just have a little pudge on my stomach. I go walking every day and i think im going to change it to running. How long will it take to lose stomach fat by walking ( assume 30 mins)? and for running?

Fat on your stomach is one of the hardest to get rid of. Running will help, it can burn around 600-800 calories/hour (but running for an hour is so hard! ) but walking helps a lot too, around 300 calories/hour (brisk walk).

Do some crunches too, it might look like you bloat up a bit after the first few days of doing crunches, but after your stomach will be more flat then before.

Try not to eat lots of salty and carbonated foods, that causes bloating. Drink lots of water — it flushes toxins out.

This sounds like a lot, but it isn’t much.

I’m not fat, but I have more fat on my neck and stomach than I would like. I would like to get rid of it fairly quick to have a more tone stomach and chin. How should I go about getting rid of this?

just plain old exercise
to tone up your stomache
and fat is supposed to come off along with other fat when you exercise
idk if they actually work but for your neck there are youtube videos that show how to tone that up
if not then i guess you may have to go under the knife ? :d
here are other options..
http://www.youtube.com/watch?v=LMo85HUsXA4
http://ezinearticles.com/?Get-Rid-Of-Neck-Fat—The-Absolute-Truth-Revealed!&id=615691
good luck !

I want to get rid of about 5 pounds of stomach fat.
AFTER, I want to get the abs.
I’m afraid if I try for the abs with the fat still in place,
it’s just gonna turn into bulk. Or is that completely false?

Calorie intake?
Exercise?
Detoxing cleanses?
Supplement pills?
Ect.?

Thank you so much for your timee.

Getting a nice set of abs is such a misunderstood process. It’s actually a lot easier than most people think which is why most people are in a never ending quest to get that perfect six pack – it’s because they’re doing all the wrong things.

When you eat more calories than you burn, your body takes those extra calories and stores them as fat somewhere on your body. For some people, the #1 fat storage area is around the thighs and for others it might be around the stomach – it differs from person to person. Sometimes the fat is perfectly distributed around the body so it’s not as big of a concern.

If an excessive amount of fat is stored around your stomach, the reason that you’re not seeing your abs is because your body fat percentage is too high. What you need to do is create a calorie deficit (take in less calories than you burn) so that your body is forced to use its fat stores for energy. After a few weeks of doing this, you’ll notice that your abs will start to show.

You first step is to figure out how many calories you burn each day. Use this calculator http://calorieneedscalculator.com for an estimate. Now you need to increase the amount of calories you burn by exercising more and decreasing the amount of calories you eat. Cut out junk food such as fast food, candy and sugar. Eat foods that are high in fiber: bread and pasta made from 100% whole wheat, brown rice, oats, fruits and vegetables.

You shouldn’t ignore targeting your abs with sit ups, leg raises and twists but doing hundreds of sit ups won’t do anything about the layer of fat that is covering them. Cardio and calorie restriction should be your main focus. If you need more details on getting a six pack, visit The Guide to Getting Nice Abs – http://www.straightabs.com

I am a fairly healthy and fit person, but all of my life I have battled the ‘pouch’ of fat in my lower stomach. I’ve tried a lot of things, but not matter how much pilates and crunches I do, it persists.

Any ideas? I am receptive to both dietary changes and exercise. Thanks.

Simple exercises like walking, running, swimming and biking for 30-45 minutes a day help significantly in getting rid of belly fat.

Crunches help to strengthen the external muscles of the abdomen and the obliques. Basic and oblique crunches are very effective exercises to get rid of stomach fat.

Push-ups also workout the abdominal muscles and help in burning the fat in the stomach area.

A good diet supplements a good workout. Eat fiber-rich food, plenty of fruits and veggies and stay away from saturated fats. Drink plenty of water to flush your body and to keep you hydrated.