Exercises to target belly fat loss

Mane1972

That is so ridiculous...care to explain?

"I know you can't spot reduce (i.e. I know you can't target a location for fat loss) but what exercises target belly fat loss (it's in the thread title)"

"You can't, eat right and exercise"

"Why do people have to turn around what you say and be such a**es about everything"

"ummmmmm"

.???

darrensurrey

HIIT preferably with weights eg burpess holding 2 x 10kg dumbbells going at it full speed rather than a half-hearted squat/extend/squat/jump 10 seconds on, 10 seconds off. If you don't feel like vomiting after 20 minutes, you're not lifting/moving hard enough. Probably more effective at shifting fat than anything else.

Running has potential assuming it's not plod-plod-plod-plod like most "runners" I see. SPRINT 10 seconds on, 10 seconds off. If you don't feel like dying after 10 minutes, you're not sprinting. Imagine the Usain Bolt zombie is chasing you and wants to eat your brains.

Or how about dumbbell clean and press with 10kg dbs? 10/10/10. Boom... vomit!

metacognition

Definitely try HIIT (high intensity interval training), noticed a difference in my body fat when I upped the intensity of my cardio.

Do 1 minute at high intensity, then recover for the second minute. Repeat for 50 minutes.

Sweet_Potato

I'd love to know this too. How do you eliminate belly fat without looking emaciated everywhere else? Obviously some people are able to do it. My core is nice and tight and the rest of my body is almost too thin, but that layer of belly fat just won't go away.

LoraF83

I have that same problem area and haven't tried this yet, so I don't know if it works. I just finished listening to the presentation from the link at the top of this page to "5 Foods never to Eat." It is an advertisement for an eating program, but it has some very good advise with the scientific explanation behind why it works. They say that you shouldn't eat things like muffins, whole wheat bread, orange juice, pasta, some cereals, etc. because they turn into sugar when they are digested. They said to stay away from all processed foods and stick to one ingredient foods, like steak, chicken, sweet potatoes (but they did say add a little butter and cinnamon to it), fruits, vegetables, breads made with sprouted grain or rice, nuts, rice, etc. They also said something about eating fats is not all bad, either, you just have to choose the right fats, like olive oil, eggs, nuts, etc., and they will actually help you lose fat. I can't repeat exactly why they said it works, but they said that if you choose the right foods, stop counting calories, eat enough of these foods to keep you from being hungry (as long as you don't go overboard), you will actually lose fat. I'm going to try it and will let you know if it works. I also watched a Dr. Oz segment about taking 100 mg of raspberry ketones, and it somehow tricks your body into thinking it is thin and increases your metabolism and decreases your fat. Again, I don't know if it works, but I am going to try it along with eating good foods and exercising, which is what he recommends. It isn't a miracle pill and should be taken with good diet and exercise. I know you asked for exercises, but I think with good diet and exercise in general, you should lose inches over your entire body. I hope so anyway!

So, you're going to give up counting calories (while using a site that promotes counting calories) in order to take the advice of an advertisement you happened to click on?

Not trying to be mean, but I'm not sure that's going to work out so well for you.

jlapey

I'm in my 2nd week of New Rules of Lifting for Women. I measured this morning and have lost and inch off my abdomen (2" below belly button) So far it's been mostly dead-lifts, squats and lunges and balance ball work. NO actual stomach targeted exercises. Your body takes fat from where ever it it wants, but these are good all-around exercises for the entire body. This and lots of protein.

Muddy_Yogi

To everyone who is saying I contradict myself, obviously you're not actually reading into my question. I know there's no such thing as spot reducing! Like I stated diet is the main key. So tell me when my diet is good and I have a crappy workout routine, am I suppose to see result? No! I'm simply asking what kinds of exercises are out there that have helped others and are good for burning calories and amp up cardio.

Thanks

You aren't getting the answer you are looking for because your first post does say that you are looking for exercises that target belly fat. FACT.

Now since you are looking for good calorie burners...mountain climbers, burpees, jumping jacks....to name a few...running, walking, swimming...I mean seriously...what are you into, what activities do you enjoy? Hiking, climbing, racing....There are no limits!

ArroganceInStep

.???

You asked what he meant by the holier-than-thou rebuttal. Folks were saying it's not possible, that their aren't exercises out there that target belly fat loss, that exercise doesn't work like that. Throwing back that they're so mean and were twisting the OP's words and that you're glad their not on your friend's list (I know you didn't make that claim, but you did agree with it) when those people were trying to help and steer the OP away from wasting time on stuff that won't give the results she's looking for is precisely a holier-than-thou attitude.

NeedANewFocus

Okay first off I KNOW there's no such thing as spot reduction! I know there's no exercise to specifically burn belly fat and that diet is the main issue to lose belly fat along with cardio. That's not what I'm asking. I wanna know different exercises that are known, or you do, that are effective for burning fat? What exercises burn more calories to help burn lower belly fat? (Burpees are more effective than curls...I wanna know exercises not diet)


*******there I changed the wording if this makes more sense*********

As you stated diet is the primary belly burner. Also , workouts that keep your heart rate in the fat burning zone like HITT routines will increase your body's desire to burn fuel.

tonitass

Get a really good trainer. I have one and he is awesome. He tells me what to do and I do it. I don't have to think about anything except what I am eating.

jlapey

I'd love to know this too. How do you eliminate belly fat without looking emaciated everywhere else? Obviously some people are able to do it. My core is nice and tight and the rest of my body is almost too thin, but that layer of belly fat just won't go away.

You need a good strength-training program. You can lose weight all you want, but if you don't build or at least maintain your muscle, you're going to look deflated. Lifting builds the muscle that give you that healthy look you want and will assist in eliminating that last stubborn belly fat. Check out "The New Rules of Lifting for Women" by Lou Schuler.

djsupreme6

metabolic conditioning will give you cardio and endurance and and you will keep the lean muscle while you torch fat in a major way

snightingale27

I am no expert on this topic, but I have done a lot of research because I don't want to waste time on trying different things that don't work. I usually look for things that are backed up scientifically and that make sense to me. I am just starting trying to lose weight and get in shape again, so I am not telling you this from personal experience (yet ), but alternating your exercise program every other day or every other week is supposed to help keep your metabolism up so that your body doesn't get used to your workout. Also, brisk walking is supposed to target belly fat. You are supposed to walk at a brisk pace and could add some arm movements or speed up for short bursts of a minute or so, and then go back to your original pace. That will help speed up your metabolism, which helps burn fat.

Woomytron

I ride my bike, and I just started 30 day shred. Planking is good too. I would just move whenever you can, cardio is really the key. Do something you like, dancing, walking, running. Just move that butt! haha If you find something that you really like then you are more likely to do it more often.

Sweet_Potato

I'd love to know this too. How do you eliminate belly fat without looking emaciated everywhere else? Obviously some people are able to do it. My core is nice and tight and the rest of my body is almost too thin, but that layer of belly fat just won't go away.

You need a good strength-training program. You can lose weight all you want, but if you don't build or at least maintain your muscle, you're going to look deflated. Lifting builds the muscle that give you that healthy look you want and will assist in eliminating that last stubborn belly fat. Check out "The New Rules of Lifting for Women" by Lou Schuler.

I do barre which incorporates a lot of strength training and lifting.

LaurnWhit

Bump!

jeannate52

http://www.bodybuilding.com/fun/maia2.htm

taso42

.???

You asked what he meant by the holier-than-thou rebuttal. Folks were saying it's not possible, that their aren't exercises out there that target belly fat loss, that exercise doesn't work like that. Throwing back that they're so mean and were twisting the OP's words and that you're glad their not on your friend's list (I know you didn't make that claim, but you did agree with it) when those people were trying to help and steer the OP away from wasting time on stuff that won't give the results she's looking for is precisely a holier-than-thou attitude.

I was driving to work. Thanks rtalencar85.

I can't believe it really takes 5 pages to convince people that spot reduction isn't possible, even when the OP herself starts out with the premise that it's not possible. And then the meta-commentary that people are holier than thou, etc.

It's like a well played troll thread, except, it's real.

CorvusCorax77

.???

You asked what he meant by the holier-than-thou rebuttal. Folks were saying it's not possible, that their aren't exercises out there that target belly fat loss, that exercise doesn't work like that. Throwing back that they're so mean and were twisting the OP's words and that you're glad their not on your friend's list (I know you didn't make that claim, but you did agree with it) when those people were trying to help and steer the OP away from wasting time on stuff that won't give the results she's looking for is precisely a holier-than-thou attitude.

I was driving to work. Thanks rtalencar85.

I can't believe it really takes 5 pages to convince people that spot reduction isn't possible, even when the OP herself starts out with the premise that it's not possible. And then the meta-commentary that people are holier than thou, etc.

It's like a well played troll thread, except, it's real.

For the record, I don't think Taso was being a jerk when he commented on the OP. The OP did contradict herself.

Now, OP, while I see that you contradicted yourself, I also understand that what you meant perhaps was that you want a flat belly, you know you can't spot reduce, so you want to reduce over all body fat because you want to get rid of that belly. I can understand that.

My advice is obviously to watch what you eat in terms of calories and macros.

but as far as exercise goes, whatever you do, make sure you do it with intensity. If you lift weights, lift seriously. If you do cardio, do HIIT. Intervals in anything with high intensity will get results. But i cant' stress enough the eating properly.

ETA: I do think the poster who said "i'm glad none of you are on my friends list" was pretty rude.

CorvusCorax77

http://youtu.be/SGGlENF7dto

jlapey

I'd love to know this too. How do you eliminate belly fat without looking emaciated everywhere else? Obviously some people are able to do it. My core is nice and tight and the rest of my body is almost too thin, but that layer of belly fat just won't go away.

You need a good strength-training program. You can lose weight all you want, but if you don't build or at least maintain your muscle, you're going to look deflated. Lifting builds the muscle that give you that healthy look you want and will assist in eliminating that last stubborn belly fat. Check out "The New Rules of Lifting for Women" by Lou Schuler.

I do barre which incorporates a lot of strength training and lifting.

Well, in that case, I say just keep at it and be patient. I agree with the person who said "Whatever you do, do it with intensity" and eat a balanced healthy diet. I hear (as I'm not there yet) that the last little bit is always the hardest'

psuLemon

Okay first off I KNOW there's no such thing as spot reduction! I know there's no exercise to specifically burn belly fat and that diet is the main issue to lose belly fat along with cardio. That's not what I'm asking. I wanna know different exercises that are known, or you do, that are effective for burning fat? What exercises burn more calories to help burn lower belly fat? (Burpees are more effective than curls...I wanna know exercises not diet)


*******there I changed the wording if this makes more sense*********

As you stated diet is the primary belly burner. Also , workouts that keep your heart rate in the fat burning zone like HITT routines will increase your body's desire to burn fuel.

Believe it or not, but the zone thing is a myth too. Below is a good article on it.


http://www.alanaragon.com/myths-under-the-microscope-the-fat-burning-zone-fasted-cardio.html

Mane1972

.???

You asked what he meant by the holier-than-thou rebuttal. Folks were saying it's not possible, that their aren't exercises out there that target belly fat loss, that exercise doesn't work like that. Throwing back that they're so mean and were twisting the OP's words and that you're glad their not on your friend's list (I know you didn't make that claim, but you did agree with it) when those people were trying to help and steer the OP away from wasting time on stuff that won't give the results she's looking for is precisely a holier-than-thou attitude.

Correct. I didn't write that. Agreeing with someone that people here can be nasty in no way makes me holier than thou. It makes me sad people can't be a little nicer for honest questions, not just this thread, many of them.

alanlmarshall

Okay first off I KNOW there's no such thing as spot reduction! I know there's no exercise to specifically burn belly fat and that diet is the main issue to lose belly fat along with cardio. That's not what I'm asking. I wanna know different exercises that are known, or you do, that are effective for burning fat? What exercises burn more calories to help burn lower belly fat? (Burpees are more effective than curls...I wanna know exercises not diet)


*******there I changed the wording if this makes more sense*********

As you stated diet is the primary belly burner. Also , workouts that keep your heart rate in the fat burning zone like HITT routines will increase your body's desire to burn fuel.

Believe it or not, but the zone thing is a myth too. Below is a good article on it.


http://www.alanaragon.com/myths-under-the-microscope-the-fat-burning-zone-fasted-cardio.html

Alsom HIIT does not keep the heart rate in the so called fat burning zone. It's the opposite of that. The benefit comes from increased thermogenic effect post workout and appetite suppresion among other factors. And you don't have to stay on a boring machine for hours at a time.

psuLemon

Okay first off I KNOW there's no such thing as spot reduction! I know there's no exercise to specifically burn belly fat and that diet is the main issue to lose belly fat along with cardio. That's not what I'm asking. I wanna know different exercises that are known, or you do, that are effective for burning fat? What exercises burn more calories to help burn lower belly fat? (Burpees are more effective than curls...I wanna know exercises not diet)


*******there I changed the wording if this makes more sense*********

As you stated diet is the primary belly burner. Also , workouts that keep your heart rate in the fat burning zone like HITT routines will increase your body's desire to burn fuel.

Believe it or not, but the zone thing is a myth too. Below is a good article on it.


http://www.alanaragon.com/myths-under-the-microscope-the-fat-burning-zone-fasted-cardio.html

Alsom HIIT does not keep the heart rate in the so called fat burning zone. It's the opposite of that. The benefit comes from increased thermogenic effect post workout and appetite suppresion among other factors. And you don't have to stay on a boring machine for hours at a time.

Oh I know HIIT is great to get an EPOC effect and I can tell you when I do HIIT, it definitely does NOT suppress my appetite. I am hungry like a horse most days after my training. And since it burns more calories during and post workout, I get to eat more so I am happy. But even with HIIT, it won't target any specific type of fat loss but it does help muscle retention.

alanlmarshall

Okay first off I KNOW there's no such thing as spot reduction! I know there's no exercise to specifically burn belly fat and that diet is the main issue to lose belly fat along with cardio. That's not what I'm asking. I wanna know different exercises that are known, or you do, that are effective for burning fat? What exercises burn more calories to help burn lower belly fat? (Burpees are more effective than curls...I wanna know exercises not diet)


*******there I changed the wording if this makes more sense*********

As you stated diet is the primary belly burner. Also , workouts that keep your heart rate in the fat burning zone like HITT routines will increase your body's desire to burn fuel.

Believe it or not, but the zone thing is a myth too. Below is a good article on it.


http://www.alanaragon.com/myths-under-the-microscope-the-fat-burning-zone-fasted-cardio.html

Alsom HIIT does not keep the heart rate in the so called fat burning zone. It's the opposite of that. The benefit comes from increased thermogenic effect post workout and appetite suppresion among other factors. And you don't have to stay on a boring machine for hours at a time.

Oh I know HIIT is great to get an EPOC effect and I can tell you when I do HIIT, it definitely does NOT suppress my appetite. I am hungry like a horse most days after my training. And since it burns more calories during and post workout, I get to eat more so I am happy. But even with HIIT, it won't target any specific type of fat loss but it does help muscle retention.

HIIT magically removes fat from the part of the body you feel most insecure about. That's what my trainer told me, and he went to broscience school. :sarcasm:

Sarauk2sf

I'd love to know this too. How do you eliminate belly fat without looking emaciated everywhere else? Obviously some people are able to do it. My core is nice and tight and the rest of my body is almost too thin, but that layer of belly fat just won't go away.

You need a good strength-training program. You can lose weight all you want, but if you don't build or at least maintain your muscle, you're going to look deflated. Lifting builds the muscle that give you that healthy look you want and will assist in eliminating that last stubborn belly fat. Check out "The New Rules of Lifting for Women" by Lou Schuler.

I do barre which incorporates a lot of strength training and lifting.

It's not really the same thing (although beneficial)

If you get to a too low of a body fat but still have a 'problem' area, the best thing to do is to build muscle to 'support' a lower body fat %. To build muscle you need a progressive loading strength training routine and, after the few pounds of newbie gains are used up, you need to eat at a surplus. Basically doing a bulk/cut cycle.

Sarauk2sf

I have that same problem area and haven't tried this yet, so I don't know if it works. I just finished listening to the presentation from the link at the top of this page to "5 Foods never to Eat." It is an advertisement for an eating program, but it has some very good advise with the scientific explanation behind why it works. They say that you shouldn't eat things like muffins, whole wheat bread, orange juice, pasta, some cereals, etc. because they turn into sugar when they are digested. They said to stay away from all processed foods and stick to one ingredient foods, like steak, chicken, sweet potatoes (but they did say add a little butter and cinnamon to it), fruits, vegetables, breads made with sprouted grain or rice, nuts, rice, etc. They also said something about eating fats is not all bad, either, you just have to choose the right fats, like olive oil, eggs, nuts, etc., and they will actually help you lose fat. I can't repeat exactly why they said it works, but they said that if you choose the right foods, stop counting calories, eat enough of these foods to keep you from being hungry (as long as you don't go overboard), you will actually lose fat. I'm going to try it and will let you know if it works. I also watched a Dr. Oz segment about taking 100 mg of raspberry ketones, and it somehow tricks your body into thinking it is thin and increases your metabolism and decreases your fat. Again, I don't know if it works, but I am going to try it along with eating good foods and exercising, which is what he recommends. It isn't a miracle pill and should be taken with good diet and exercise. I know you asked for exercises, but I think with good diet and exercise in general, you should lose inches over your entire body. I hope so anyway!

#1 Not necessary unless you have an intolerance or metabolic disorder for which limiting carbs would be beneficial

#2 No it does not.

The eating good foods and exercising does, assuming you are at a caloric deficit.

kittiebittie

Belly dancing?