Excessive Stomach fat
januarythoughts
Posts: 10 Member
Hello my fellow fitnesspals,
I try to do cardio at least 5 days a week and I'm seeing results all over except for in my stomach/waist area. Does anyone have a workout routine or specific exercises that I can incorporate with my cardio to help accelerate belly fat?
I try to do cardio at least 5 days a week and I'm seeing results all over except for in my stomach/waist area. Does anyone have a workout routine or specific exercises that I can incorporate with my cardio to help accelerate belly fat?
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Replies
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1. Cardio doesn't burn fat - You can lose weight without doing any cardio ever
2. There is absolutely no exercise that will TARGET fat. Your body decided where it goes on, it will decide where the fat comes off.
3. A cardio only routine is incomplete, you should be weight lifting as well.0 -
you cannot target fat loss. all you can do is continue to work hard with your exercise and nutrition. Fat will come off in what ever way your body deems it should. there are supposed to be a few foods that will help a little, but they are sketchy at best, there's no hard science that supports targeted fat loss (aside from intramuscular fat, but that's a whole different topic, and the increase are small).0
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1. Cardio doesn't burn fat - You can lose weight without doing any cardio ever
2. There is absolutely no exercise that will TARGET fat. Your body decided where it goes on, it will decide where the fat comes off.
3. A cardio only routine is incomplete, you should be weight lifting as well.0 -
Lifting weights should be the foundation of your plan. Free weights. Squats, Dead lifts, the basics. You wouldn't build a house on squish, pull of the excess fat by building yourself some muscle, that way when you are at rest, you burn more!0
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im sorry you can spot reduce FAT. the best thing to do is decrese callories and hit the weights the more muscle you have the more fat you burn. Muscle increases the motablisim which reduced FAT. stick with basic compounds 6-8 8-10 you will be fine it wont happen overnight but it will work
good luck0 -
She should hit the weights for stomach fat?0
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I would do a search for core muscle workouts. They always worked for me anyway.0
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You cannot spot reduce, you will eventually lose fat from your stomach, just keep at it! And as others mentioned, lifting weights is something I'd definitely recommend.0
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Work on building muscle. Lifting weights is a great way to do this. Find something that you enjoying doing. I personally love pilates and the dvd Squeeze for strength training, and I have definitely noticed a difference in my body since incorporating weights into my routine.0
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I'll probably get crucified for mentioning this, but - the hCG diet is supposed to target certain areas, including the belly.
Disclaimer: I have not actually tried it.0 -
Use weights. Lift heavy, you won't bulk up.0
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She should hit the weights for stomach fat?
For any fat. Like they said, you can't target fat loss from a particular region. Building muscle helps because increasing muscle will increase the number of calories you burn while at rest which, in turn helps to broaden the caloric defecit needed for fat loss. Cardio's burn occurs mostly during the exercise, without much increase in your resting burn. Core exercises tend to help just because it tones and develops the muscle in the region, not because they burn belly fat, specifically.0 -
My understanding is that you can not target a specific area to lose fat, all you can do is keep losing weight until your stomach fat finally goes away. Everyone is different, Ive seen people that are overweight who have a lot of fat in their arms and legs but their stomachs dont look that big. Other people have large stomachs but hardly any fat in their arms and legs. Unfortunately this is just a fact of life, apparently you have the body type where stomach fat will be one of the last things you lose, but keep at it and it will eventually happen.0
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It'll come off when it's ready to come off. As all these other folks have said, sadly... you cannot reduce fat in specific areas. Your body decides where and when to lose it.
That said, cardio is great for, um, cardiovascular fitness, but if you truly want to see changes in your body and fast, try incorporating weightlifting. You'll thank me later0 -
The belly fat is, unfortunately, the last to go. Core strength training (planks/sit-ups/etc.) help, as does lifting heavy, but spot reduction of excess fat is simply not how the body works.
Personally, I've lost over 100 pounds, and I have solid muscle definition in my arms, back, quads, chest, and calves, but this silly flabby deflated belly sack. It is going down, bit by bit, but it is very disheartening, but at least it motivates me to keep burning and counting the calories.
Keep it up, and you'll get there.0 -
I had it...but now it's gone. I have a tiny bit of loose skin, but at 50 I think it's okay.0
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I thought that lowering carbs was supposed to help. IDK though b/c I have belly fat too and when I try to lower carbs I have no energy (physical or mental). So, I just keep working out and hoping....0
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For me it seems like belly fat is the last to go. HIIT cardio workouts and lifting weights combined with proper nutrition...and most importand patience! Good luck0
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Hello my fellow fitnesspals,
I try to do cardio at least 5 days a week and I'm seeing results all over except for in my stomach/waist area. Does anyone have a workout routine or specific exercises that I can incorporate with my cardio to help accelerate belly fat?
That's usually the last to go. I had it all over and for me the last to go was there and the upper legs. A calorie deficit is what will get you there, not cardio. You can't cardio away too many calories but it would be nice if it worked that way. I learned this the hard way running marathon after marathon thinking the next would do it, nope it came down to calories calories calories. Ab exercises don't make your ab fat go away, they just make your ab muscles bigger.
Your body loses weight in chunks, not linear. I have found that you can do everything right and your weight loss seems to plateau but if you are patient and keep exercising and eating at a deficit (however slight) you will lose it, it will suddenly "whoosh". There are so many variables for the scale; water retention, digestion, hormones, allergies, sodium, carbs, water intake, DOMS, inflammation, the list goes on. People mistakenly think they lose or gain weight when they eat more or less because of these fluctuations.
Losing weight requires tremendous patience. You will not lose it when you want it or where you want it. The body does its thing. Some apparent plateaus can last a month or so. You cannot make it happen faster. You must focus on two things; calories and exercise. Nothing else matters. Scales and metrics don't matter. The day in and day out grind of exercise and calories are all that matters. It is not very exciting until things fall into place. You get your victories and you ride one victory to the next.
The scale is a trend tool. The scale is good but put it away and only check once a week and only use it as a trend tool. It will fluctuate, it does not matter. Take front side and back progress pictures at least once a month. You will see differences that the metrics won't tell you and it's that little bit of NSV that will keep you going until the next victory.
To say eat more is wrong.
To say eat less is wrong.
To find the exact calories needed for YOU to be in a healthy sustainable calorie deficit is the right answer. Wait, if you need to adjust by 100 do it, wait, adjust, wait, adjust, wait. The tortoise wins this race.
All that matters is calories. A healthy balanced diet within a calorie budget for a deficit that is right for YOU is all that matters for weight loss.
There is no mystery to weight loss, everyone thinks something is wrong, their metabolism is broken, they have low thyroid, they have menopause or whatever issue, they are as unique as a snowflake, whatever. I thought a lot of these things once too but once the doctor helped resolve the health issues for me I learned there is still no magic pill. Most people eat more than they need to and are not at good at estimating calories as they think they are. Most people have a lower BMR than they think they do. The only way to know for sure is to go to a lab and have it tested. It doesn't seem fair to have to eat less and feel a little hunger. It's hard to face the truth of it, very hard. It's not fun. It's drudgery at times. But if you learn to enjoy your smaller amounts of food (necessary to lose weight, since the reason we got fat in the first place was eating too much whether we knew it or not), and rejoice in your victories it can be done.
Exercise is for making your lean body mass pretty (especially lifting weights) for when the fat is gone. Losing fat with no muscle is ugly and cardio alone will not make you pretty. You cannot out exercise too many calories.0 -
She should hit the weights for stomach fat?
yep! you should hit the weights to reduce ANY fat!0 -
I also hold a lot of weight in my tummy - it is my problem area for sure. I do strength training 2 times a week, basic cardio - elliptical 2 times a week and a cardio class 1 time a week (usually kickboxing). It's been about 7 months. I have lost several inches off my waist and hip area and my entire body is toning nicely, BUT my stomach area is still VERY FATTY.
I spoke to my trainer about it yesterday and he said focus on the core muscles to held tone it up, but it will take time. He basically said it's the first area to gain and the last/hardest area to tighten back up.0 -
Work on building muscle. Lifting weights is a great way to do this. Find something that you enjoying doing. I personally love pilates and the dvd Squeeze for strength training, and I have definitely noticed a difference in my body since incorporating weights into my routine.
I highly recommend weight lifting to, but fat loss still comes down to calories.
Lifting weights is KEY. I recently had my DXA scan done and at 51.5 years of age I have the bone density of a super athletic 30 year old. That is a direct result of lifting for over 30 years. Now if that is not scientific proof that lifting weights keeps you younger I don't know what is! Also I believe it is why most people think I look much younger than I really am.
Start lifting now, lift heavy and change it up often, find a lot of weight routines with free weights, make it fun, embrace it, make it part of your life. Only 3 days a week is all it would take. Crank up your tunes and learn to love it, because your body will love it and it will make your quality of life better in many ways, especially when you get older like me.
Because of this I don't have to worry about osteoporosis. If you wait until you are older and your bones start to deteriorate it's a bit too late, you can't get back what you lost, and you can only start a resistance routine that will prevent further damage.
If you are female you don't have the hormones to get big naturally. I lift heavy and I'm still really tiny. My lean body mass is only 104 lbs and that is fairly heavy for a 5'1" female, and quite a bit of this is due to my having very dense bones from 30 years of lifting, not all muscle, and I'm still quite tiny.
My muscles really are not that big, but they show a lot of definition because I'm quite lean. If I gained some fat then I would have a softer more toned look (which is OKAY too!). Then if I gained more fat I would look bulky and hefty like I did most of my life until last year. YOU CAN HAVE WHATEVER YOU WANT. Lean and ripped, soft and toned, or hefty, it all depends on how much fat you leave on your body. Calories are the only thing that changes fat. Exercise is for changing or maintaining your lean body mass only. Lifting weights will give you the best bang for your buck for shaping your body. I finally changed my shape by putting lifting first and cardio 2nd. You cannot out exercise too many calories.0 -
As others have said, it comes off where it wants to first (frustrating, I know!) Give 30 Day Shred a try... it's a strength training, cardio, ab combo that helps you lose inches all over.0
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tiffany rothe has 10 minute workouts on youtube they are alot of fun and after one u feel the burn the next day i use them and see a lil tightening in my mommy tummy hope this helps0
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God. Two posts in one thread?
*shoots self*0 -
God. Two posts in one thread?
*shoots self*
*sigh* pass me the gun too.
Oh wait..0 -
The things that worked for me were 1) I had to loose more weight as you cannot spot train/reduce and 2) the stomach weight melted off as soon as I started lifting weights. Strength Training is key. A clean diet also..no excess sugars, processed foods or junk. As soon as I incorporated these changes into my routine, the stomach fat just dissappeared more and more every day and is now gone.
I hear that the stomach is also the very last place that weight comes off.0 -
Thanks for all the information everyone! It seems like I need to find a beginners weight routine to help with building muscle. Anyone know of a good routine to start with?0
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Kettlebell work outs have relly worked for me. Aslo, crossfit will melt the fat right off. I had lost nearly 60 lbs and people noticed but after doing crossfit for 3 months I could barely recognize myself in the mirror and everyone was asking me what I was doing. Within that 3 months I didnt lose a single lb but did lose 3 inches off my waist and 5 inches off my hips and 1 inch off each thigh. Keep in mind I didnt lose any wieght but gained muscle and the fat just vanished. I will never be thin but doing crossfit allows me to make the most of my body:) I carried almost all of my weight in my stomach so finding something to lose that was a huge deal for me:) Good luck!0
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God. Two posts in one thread?
*shoots self*
*sigh* pass me the gun too.
Oh wait..
PMSL :laugh:0
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