Lose Your Belly Fat

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The best thing you can do is focus on what you are putting IN your belly. Eating the right foods and eating in the right way is the ultimate secret for flattening the belly.

1. Eating the right foods – I recommend foods high in quality protein (such as egg whites and chicken breast), high in antioxidants (such as nuts and berries), high in healthy fat (such as nuts), high in complex carbs (such as green veggies), and high in vitamins and minerals (such as all fruits and veggies).

2. Eating the right way – NEVER skip breakfast, eat 5-6 small meals a day instead of 2-3 HUGE meals (which will keep your digestive system running smoothly and will also increase your metabolism), and keep rotating your calories around each day to prevent your metabolism from getting complacent with your eating habits.

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Congrats on losing the 27 lbs.

Targeted muscle group exercises should help a lot. Check with a trainer or someone who is really really good in the gym.

John Jones, MD

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2-4week

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U will not get a flat stomach in 1 week trust me,no way…good luck though

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The main thing for a good set of abs is what i do:

The first important note is that you don’t want to damage your back. When i first went to the gym i would do 200 sit ups on a roman chair (which is a declined bench) and i thought i was awesome. After about a month i had a bit of a 6 pack but i could barely bend over or stand up straight. So i got a personal trainer and we now do the following.

On the edge of your bed lean back with your feet off the bed and your back on it, and raise yourself off the bed a bit and bring your knees towards you. Your abdominal muscles are used here to balance you and stop you falling off the bed.

On the ground sit on a pillow so your tail bone wont hurt, and put your toes under the edge of your bed to keep you down. And just do about 10-15 sit ups/crunches but do them really slow. Instead of doing 200 if you do them slow your back wont hurt and it will be doing the same thing. When reaching the lower part of the extension (nearly laying flat on the ground) hold the position and you will really feel your muscles work. (my whole body shakes and it is good for the abdominals as they are holding you up)

The best thing for abs however is as follows: At most gyms there will be a bar at about your height maybe a bit taller (it might be a chin up bar or handles etc), of course you can always use monkey bars in a park as well. What you want to do is grab the bar and just dangle off. Your feet should be off the ground and sort of just hold yourself up (this will also be good for your arms) now slowly raise your knees towards your chest and then slowly let them back down and repeat. You can also raise your entire legs so that they are in line with your pelvis (so you are in a sort of L shape) however this will really hurt and is probably a bit advanced. This is good for you abdominals for the following reasons: You are holding yourself up off the ground using your arms and by raising your knees your abdominals are keeping your body from swinging and they are tense. Lifting your knees then really tenses the abdominals and releasing them back so that you are dangling extends them fully.

I also recently started laying with my legs towards one side and doing sit ups. This does your (side abs) lats but you just cant lift yourself up as high.

Editor answers:

As a personal trainer, one of the most common questions I’m asked is “how do I lose stomach fat?”

Well to put it as simple as possible, you can’t.

No matter how may crunches you do, or leg raiser, you will not be able to target the fat in your abdominal region. The reason being, you can NOT localize fat removal. Doing sit ups and crunches only work the abdominal muscles and have absolutely no effect on the fat burned in that area.

When your body burns fat, it uses fat stores from where it can find fat. Your body does not know that it should be concerned with your love handles. The fat on your body is distributed differently on each of use. For many males, the majority (or most noticeable) is the fat on the stomach areas. When you lose fat, your body will do so in it’s own natural “balance.”

The best way to lose that ugly fat is through diet. Once your diet is in tune, you will slowly se the fat melt away. There is no hidden secret, magic pill, or piece of equipment that will quickly remove any fat. You have to work for it, and depending on your genetics, it may take awhile.

However, If there is one standard that most of the world uses to determine whether a persons body is in good shape it is a well defined set of abdominal muscles. The “ab” muscles are a visual symbol of a person that takes care of their muscles and, by association, their body as a whole. Although the later is not necessarily true, a good set of abs is a desired physical attribute for most to aspire to.

Which muscle groups to work
Building your abs is an exercise in personal discipline. Building each of the main ab muscles takes a concentrated effort. From a lay persons point of view there are three main abdominal muscle groups: the upper, the lower and the oblique’s. The upper ab muscles are often referred to as a “beer belly”, the lower abs as a “pooch” and the oblique’s as “love handles”. As the exercises that help strengthen these muscle groups are discussed, it should be pointed out that none of the exercises reduces fat levels. That is left to a proper diet and other exercises. For a total fitness plan, you may want to speak with your doctor.

Start with a pain free stretch
Personal discipline is one thing but stopping before you begin, because of a pulled muscle, is another. Begin you ab routine with a nice even stretching of your core body. Relax and roll any muscle you have between your upper neck and your waist. This might best be described as keeping your feet planted shoulder width apart, bending your knees slightly and making a 360 degree circle with your upper body(waist up.) As you do this you will feel muscle groups pulling as you stretch them. DO THIS SLOWLY and you will quickly find the ab groups you will soon be working.

Proper position and isolation
In performing each of the following exercises, proper positioning is important for getting the maximum effect out of each movement. The one position you will need in each exercise is bent knees. This angle, in reference to the floor, will generally be 90 degrees unless otherwise stated. What this does is isolate the abs and prevent your legs from helping the abs in the exercise. The next important tip is to not overextend your range of motion. The common perception for most of these exercises is to cover the full range of motion from the starting point of the exercise to the end. You will only need to cover about 30 percent of that range for the best isolation of the abs. Strangely enough, you will find this lesser motion more difficult.

The true ab exercise
The ab exercise that is truly the basis of getting toned ab muscles is the basic “sit-up”. People may call it a “crunch” or something else but the exercise that will get you the abs you want is a basic sit-up. It is how you do the sit-up that counts. Most people do them incorrectly. Perform a “crunch” by:
* Laying on the floor and bending your knees to a 90 degree angle with the floor. Heels on the floor with feet at a 45 degree angle to the floor. Interlace your fingers behind your head.
* Relax your arms and neck.
* Smoothly raise your upper body to a 30 degree angle while bringing your knees to your chest. Return to the starting position slowly and smoothly, repeat.
* Keep your arms and legs relaxed and move in a smooth motion for best results.

Working up to a Side Bridge
To be ready for the “side bridge” ab exercise you may need to work your biceps’ and your shoulders. For these exercises simply fill two or more 1 gallon jugs with water and begin curling them for 15 repetitions, this equals one set. Repeat and ad weight (more water or jugs.) For your shoulder use the same jugs and lift, with a slightly bent elbow, to the side. To perform the bridge:
* Lay on your side with straight legs one on top of the other. Place your hand just under your body at shoulder. Press down on your hand and raise your body up until the arm is almost locked (don’t let it lock.)
* Raise your o

Editor answers:

Sit ups and press ups hurt….. No pain, no gain.

Even though you are doing cardio to lose the fat you still need to do weights to tone the muscles up.

Try sit ups with a weight on your chest, and simple tricep dips and curl ups with dumbells.

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Crunches

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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.

Editor answers:

You need water for your body to burn fat. Without water, your kidneys can not do their job properly and your liver must pitch in to help. While it’s helping the kidneys, your liver can’t burn as much fat, so some of the fat that would normally be used as fuel gets stored in your body instead. Drinking more water lets the liver get back to its own job of turning fat into fuel.Your body needs water-it’s sixty percent water. But if you don’t drink enough, your body thinks it’s in danger and tries to hold onto all the water it can get. The water is stored between the cells and shows up as extra weight. Your feet, legs and hands may even swell up. When your body gets enough water, the stored water is released.

The more water you drink, the less you’ll eat. Water is nature’s own appetite suppressant. A glass of water before eating will help you feel full and eat less. You’ll also get rid of extra salt by drinking water (salt can also cause the body to hold onto water).

Drink at least 8, eight-ounce glasses of water every day. If you’re overweight, drink an additional glass for every Twenty-five pounds of excess weight. Now ,make sure you eat well each day.eat foods like fruit,veggies ,baked and boiled meats,no fried foods, no eating before bed , no junk food, no sugar ,no butter, no mayo,and eat fat free cheese drink milk it will help take off pounds around the belly and sides,no hot dogs or lunch meat.eat less bread,i like to make big meals like bake extra chicken with veggies ,then you can snack on leftovers,i hope i helped,

Editor answers:

I hate to tell you this but it isn’t going to happen in a week. Sorry. I can over time though. From the sounds of it though you aren’t overweight. You may have a bit of fat on your stomach but nothing crazy. Nothing a little exercise, a good balanced diet, and some cardio won’t cure. I would put the right foot forward this year and make a plan to become fit and healthy. Try keeping a workout or fitness journal. Set a goal and work towards it. Just make better food choices. Avoid sugars, candy, soda, tons of carbs, butter, and so on. Get a balanced diet with lean protein, some fruits and veggies. If you are consistent you will notice results.
Otherwise the only thing you can do in a week is avoid sodium and carbs, sugars, gassy foods like broccoli and beans. It will help but nothing will be permanent.
Good luck

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Exercise/Dieting is the way to get fat off. Nothing beats cardio, so try running, speed walking, biking, jumping jacks, anything like that.

Realistically, two weeks is a very short time to get a “flat tummy”, but just try to make yourself more active and eat healthier and the fat WILL come off.

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Try the lil jack workout http://www.youtube.com/watch?v=TKCGe2Ezris it really works

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Well try running for 20 mins.. Works for me

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Lol it takes time. There really won’t be any real dramatic changes in one week. You’l notice your results more so around the 6 month mark. Dieting is about 75% of it all. So try to get alot of whole wheat foods, take out any white breads. If you aren’t dieting, then sorry to break it to you, your never really going to see any results.

You need to change your workout.

Day 1—–Legs

Day 2——Arms

Day 3——Chest

Day 4——-Day of rest

Day 5- Legs

Day 6- Arms

Day 7- Chest

And then for each of the days, minus the day of rest, you could do about 15 minutes of situps. For your cardio, all you need to do is ride your bike once a week.

You could look into trying creatine for a while, although it may be costly. You will notice you will be able to do more reps and in turn lift more weight which will in turn put on weight. I’m actually still using some creatine suppliments myself.

I’ve also heard of that there are fat burner suppliments that will help burn body fat you have without removing what muscle mass you currently have. I just saw it in a magazine today, so don’t know if this stuff actually works. If anyone here can tell me their experiences with it i’d appreacite it.