I need to loose stuborn belly fat! As of now my exercise program includes 180 crunches. 180 leg lift crunches.
Question:
Answers:
Please read the recommendations below and review these links:
http://www.sixpacknow.com/preview3.html
http://www.bestabs.com/Resources/Exercises/Default.aspx
http://www.exrx.net/Lists/ExList/WaistWt.html
http://www.prevention.com/topic/0,5768,s1-21-0-1-ABC-0,00.html
http://www.webmd.com/content/article/71/81365.htm
http://www.bodybuilding.com/fun/ripple10.htm
http://exercise.about.com/od/abs/ss/abexercises.htm
http://www.healthatoz.com/healthatoz/Atoz/hl/fit/star/alert05222001.jsp
http://www.askmen.com/sports/fitness_top_ten/4_fitness_list.html
http://www.preventdisease.com/fitness/Strength_Exercises_abdominals.html
The following healthy living recommendations will help you if you’re trying to lose weight, tone up your muscles, have aspirations of building lean muscle mass, are attempting to get a wash board stomach, or just want to feel better:
*1) Burn more calories then you're consuming everyday and measure your results using the following formula: Calories Consumed minus Basal Metabolic Rate (BMR) minus Physical Activity minus the Thermic Effect of Food (TEF). A website that explains this formula in more detail and will help you determine how many calories you need to reach or maintain a certain weight is at http://www.primusweb.com/fitnesspartner/library/weight/calsburned.htm
Get an online, desktop, or cell phone diet and fitness calculator. This will allow you to easily calculate the above formula, set goals, log your daily calorie consumption, and register your physical activities.
Set realistic goals for your ideal body weight. Here are two websites that will calculate a suggested body weight:
Adults: http://www.halls.md/ideal-weight/body.htm
Teens/Children: http://www.kidshealth.org/kid/exercise/weight/bmi.html
It is difficult and unhealthy to lose more than one or two pounds per week. There are 3,500 calories in a pound. If you eat 500 fewer calories per day for a week you will lose one pound. If you burn through exercise 500 more calories per day for a week you will lose one pound.
Here are two articles on how to break through a weight loss plateau:
http://www.webmd.com/content/article/86/99147.htm
http://www.webmd.com/content/pages/18/102117.htm
*2) Eat natural and organic foods found on earth versus something created by a corporation to make money. Eat meals in small portions throughout the day and take a good multi-vitamin supplement.
Do not try fad diets or diet pills. Avoid “High Glycemic Load Carbs” (sugar, pastries, desserts, refined starches such as breads, pasta, refined grains like white rice; high starch vegetables such as potatoes) and drink lots of water. Read this article for more information on high GL Carbs:
http://www.hsph.harvard.edu/nutritionsource/carbohydrates.html
The following are food pyramids and several articles on what you should eat everyday:
Food Pyramids:
http://www.rayandterry.com/html/images/PyramidLRG.gif?osCsid=26a424be471d1337e7c2f105d5c64d9d
http://www.mypyramid.gov/
Antioxidant Superstars - Vegetables and Beans:
http://www.webmd.com/content/article/104/107638.html
Antioxidant Loaded Fruits:
http://www.webmd.com/content/article/104/107640.html
Good Carbs Mean Better Weight:
http://www.webmd.com/content/article/100/105783.htm
The Benefits of Protein:
http://www.webmd.com/content/article/85/98824.htm
Some Fats Are Good For You:
http://www.webmd.com/content/article/49/40075.htm
Antioxidants in Green and Black Tea:
http://www.webmd.com/content/article/104/107641.html
What You Should Eat Daily:
http://www.oprah.com/health/yourbody/slide/slide_yourbody_healthfood_201.jhtml
Best Foods to Fight off Disease and Keep You Healthy:
http://www.oprah.com/health/yourbody/slide/slide_yourbody_healthfood_101.jhtml
*3) Perform cardiovascular, core, and/or strength training on most days. Read a book or find a certified trainer to make sure you're doing all exercises correctly.
The following is a website and numerous articles on cardiovascular, core, and strength training:
Exercise Prescription on the Net
http://www.exrx.net/
Starting an Exercise Program:
http://www.primusweb.com/fitnesspartner/library/activity/startexercise.htm
Strength Training Basics:
http://www.primusweb.com/fitnesspartner/library/activity/trainbasics.htm
Cardiovascular Machine Workouts:
http://www.primusweb.com/fitnesspartner/library/activity/cardiowork.htm
Balance Your Way to a Stronger Body:
http://www.webmd.com/content/article/64/72314.htm
Understanding Your Training Heart Rate:
http://www.primusweb.com/fitnesspartner/library/activity/thr.htm
Exercise Errors:
http://www.primusweb.com/fitnesspartner/library/activity/errors.htm
Getting a Flat Stomach:
http://www.webmd.com/content/article/71/81365.htm
Weight Lifting - Does Order Matter:
http://www.webmd.com/content/article/80/96440.htm
Encouraging Exercise in Your Kids:
http://www.webmd.com/content/article/95/103524.htm
Strength Training Safe and Effective for Kids:
http://www.webmd.com/content/article/32/1728_81005.htm
*4) Get plenty of sleep. Sleep experts say most adults need between seven and nine hours of sleep each night for optimum performance, health, and safety.
*5) Educate yourself continually on health issues and make a life long commitment to good health. A great free publication is “Dietary Guidelines for Americans 2005”. A reputable test you can take to measure your biological age is at http://realage.com
Look at all areas where you can enhance your health. For example, make improvements in the quality of the air you breathe. Review outdoor air quality forecasts where you live and get an indoor air purifier.
Send me an email or yahoo instant message to "gainbetterhealth" if you have any questions and good luck!
*Click on all the source links below to get the full benefit of the recommendations. The answers presented to your health questions are not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition.
Other Answers:
You don't need that exercise program, you're already small.
You should do some pilates. every celb does it now. it keeps then fit and helathy. or you can do yoga either one is fine
Want to boost your metabolism? Be a musclehead. All you ladies out there who don't want to get "too big" lifting weights at the gym, listen up.
The one thing that really does help you lose weight or stay slim is how efficiently your metabolism works. So what does resistance training have to do with your metabolism? Science.
The reason an individual becomes overweight is scientific: They're taking in more calories then they're burning. On the rare occasion, it can be attributed to something else, but usually it's that simple. Crazy, huh? All this talk about losing weight and it really comes down to burning more calories or the same amount of calories you consume in a day. Did the heavens just part for you and the light coming shining down? Why have we gotten so far away from the simple truth of it all?
OK, enough preaching-let's get back to your muscles. If you're doing a cardiovascular activity (running, biking, swimming, walking), you burn calories for the duration of the time you're exercising. Now if you build muscles, your muscles become a calorie-burning machine. So let's say you lift weights for an hour. Your muscles will burn calories all day long.
I read about a study done by Tufts University that stated women who resistance trained for 15 weeks increased their metabolic rate by 15%. That's 1% a week! Walk that one around the block.
Why? By building muscle tissue, the ladies create tissue that burns calories even when they're not exercising. That's why when you go on a starvation diet, the first place your body attacks for calories is not the stored fat, it's the healthy yummy muscle tissue. Good stuff, those muscles.
I'm not talking about becoming Arnold. I'm talking about supplementing your exercise life with some form of resistance training. If you're truly paranoid about getting too big, then lift very light weights and do 12 to 15 reps. If you're not doing any kind of sport performance, then do time under tension training. That's where you do an exercise for a minute or two. Time under tension training isn't good for you if you're trying to be explosive (jumping or sprinting). It's not great for the fast twitch muscles. If you're just working out to look good and stay healthy, then it's wonderful. Any weight you can lift for 2 minutes isn't going to make you big. Trust me. Muscle is your metabolism and butt's friend. Love muscles.
If you want to take care of your metabolism function, then try to get decent sleep and don't skip meals (especially breakfast). You start off your day behind the metabolic eight ball if you skip the first meal of the day. Your body spends the rest of the day playing catch up, and you're not functioning at an optimum level. Once you get this system dialed-eating well, exercising, and adding resistance training to your life-it does become easier. It's like priming the water pump. Yes, you have to work hard in the beginning to get the water out, but once things start flowing, then you just have to tap the handle to get a bucket of water. Look at your calorie burning efficient self the same way.
I will say it one more time before I go-it's just science. Granted, overeating is a tricky emotional topic, but the way to stay a certain weight or get down to a desired number is very straightforward
This came off the net this morning.. Hope it helps. Good luck. Remmember that the impossible is possible... The human body can do almost any thing.
Why do you need to lose 15 pounds?
I would take a step off the scale and look only at your pant size. Muscle weighs more than fat. Why based everything on the scale?
Try pilates. Also, don't expect results IMMEDIATELY. It will take a good month before you see them.
Cutting down to 1200 calories a day isn't really that healthy. If you are really worried talk with a doctor.
My advice? Do pilates/yoga 3-4 x/week, run or walk each night, do weights 2-3 x/week (never day after day), and have fun.
You should watch what you eat but not hinder yourself from enjoying foods. Just enjoy foods in moderation.
How to make my stomach flat
http://www.askaquery.com/question/How-to-make-my-stomach-flat.html
How to lose bellyfat?
http://www.askaquery.com/question/How-to-lose-bellyfat%3F.html
Homeopathic Treatment for Excessive Fat and Weight :-
PHYTOLACCA BERRY's Mother Tincture is perhaps the safest and sure fire way of loosing excessive fat around abdomen. With Phytolacca Berry once you loose the excessive fat and weight you don't get it back because you body takes care of itself after that and keeps you from gathering up excessive fat. It is prescribed after having a baby too, to get the tummy to loose its flab and to make it flatter and tighter. And after loosing weight with this you don't get flabby it tightens up the flab and skin along with helping your body to shed the excessive accumulation of fat around the girth
The dosage is 15 to 20 drops of the tincture in half a cup of hot water thrice a day half hour before or after meals.
Avoid Chocolates, Coffee, Mints, Red Meat and Carbonated and Alcoholic drinks while taking Homeopathic Medicines. You have to take it for at least 30 to 45 days after that you start to feel the results.
To the best of my knowledge its the safest and the most sure fire way of loosing fat and weight and keeping it of for keeps. Excellent remedy for Obese people who cant seem to shed weight despite trying. Loose as much as you want to !
Homeopathic Remedies can be found at all Major Herbal Stores or could be bought on line, In most of the world Homeopathic remedies are quite cheap and easy to find and they do not need a prescription.
Take care and God Bless !
P.S
Regular active exercise is advised with all weight loosing medicines and remedies :-) Take care
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