Workout to lose belly fat!!!

pauljsaunders
pauljsaunders Posts: 79
in Health and Weight Loss
Hi all,

Take a look at this link.

http://www.youtube.com/watch?v=g88xNdVpQdM


Just tried this exercise out - oooouch. It does what is says on the tin....
I only managed to do two sets, and he'e right you need to watch your back position..

I'm going to add this to my VARIOUS routine and see if there are any improvements over the next month...

I'll be interested to hear from other MFP members that give it a go and their result.....

Replies

  • silken555
    silken555 Posts: 478 Member
    Unfortunately there is no way to target fat loss. You'll lose wherever you're predisposed to lose first. That said, strengthening your core is always a good idea...:) If you want to lose body fat you need to start lifting/weight training. There are a ton of threads on MFP with info.
  • pauljsaunders
    pauljsaunders Posts: 79
    Thanks, that's interesting.

    I'm not going to be able to do much lifting as back in my 20's I put my back out trying to get fit for the fire service of all things haha. which has left me with a back situation that shows its ugly head from time to time...
  • Madame_Goldbricker
    Madame_Goldbricker Posts: 1,625 Member
    Swimming is a good go to for getting leaner if you can't lift weights. You could maybe incorporate that into a routine too.
  • astralpictures
    astralpictures Posts: 218 Member
    Cardio and diet are the most important things for losing fat, because cardio usually burns more calories than weight lifting (and you need to be in a deficit to burn fat). But mixing in strength training helps tone and sculpt your body so it looks good when the fat starts coming off :-)
  • pauljsaunders
    pauljsaunders Posts: 79
    Hi Hmmm2013

    Thanks for your input, much appreciated.

    That's a great idea, there's a pool just down the road from me... I'll give it a go...
  • pauljsaunders
    pauljsaunders Posts: 79
    Hi Astralpictures

    Sorry for the delay in getting back to you... (still trying to learn how to use the site... it doesn't let you know when there's a reply, if it does I dont know how to find it...)

    Thanks for the info... will it be as effective by reping with low weights?

    I really cant hurt my back again... 2 weeks out of work again just wouldn't fit in..... haha
  • SmallMimi
    SmallMimi Posts: 541 Member
    bump to watch later
  • erickirb
    erickirb Posts: 12,294 Member
    Cardio and diet are the most important things for losing fat, because cardio usually burns more calories than weight lifting (and you need to be in a deficit to burn fat). But mixing in strength training helps tone and sculpt your body so it looks good when the fat starts coming off :-)

    Actually cardio burns cals, not fat. If you don't do strength training while in a deficit a larger % of your loss will come from lean muscle instead of fat. so with cardio only a 10lb loss you may lose 6lbs of fat a 4lb of lbm, but if you incorporated strength training a 10lb loss would more likely have 8 lbs of fat loss and only 2 lbm. So with cardio only you would lose less fat than if you did strength training (with or without cardio) assuming the same caloric deficit.
  • 55in13
    55in13 Posts: 1,091 Member
    Unfortunately there is no way to target fat loss. You'll lose wherever you're predisposed to lose first. That said, strengthening your core is always a good idea...:) If you want to lose body fat you need to start lifting/weight training. There are a ton of threads on MFP with info.
    Strongly agree; in fact when you start hearing someone say that some exercise/food targets an area it is an indicator that their suggestions should be ignored or at least checked.
  • 55in13
    55in13 Posts: 1,091 Member
    Cardio and diet are the most important things for losing fat, because cardio usually burns more calories than weight lifting (and you need to be in a deficit to burn fat). But mixing in strength training helps tone and sculpt your body so it looks good when the fat starts coming off :-)

    Actually cardio burns cals, not fat. If you don't do strength training while in a deficit a larger % of your loss will come from lean muscle instead of fat. so with cardio only a 10lb loss you may lose 6lbs of fat a 4lb of lbm, but if you incorporated strength training a 10lb loss would more likely have 8 lbs of fat loss and only 2 lbm. So with cardio only you would lose less fat than if you did strength training (with or without cardio) assuming the same caloric deficit.
    Please quote some studies to back this up. The ones I have read do not. Both methods tend to come in around 80%. The strange thing is that so does no exercise at all, just a reduced diet.
  • Kiaser21
    Kiaser21 Posts: 1
    You target fat in CERTAIN areas with surgery.

    You lose fat more effectively in ALL areas, however, by targeting workout areas of your body with the most mass (your core).

    Think of it this way, most people will have about 60% of their total body weight in their torso, including a huge part of that weight being muscle or fat that can be damaged (damaging, meaning breaking down, meaning the building of muscles later or burning of fat). You'll gain the best metabolic gain by targeting workouts to an area with plenty of muscle and fat to engage, as opposed to just working on something limited like your calves.

    Strength training is CRUCIAL to fat loss, not just cardio. Damaging muscle fibers will end up burning calories throughout the entire day or so that it takes to repair it. Cardio will help with creating a calorie deficit, but strength training with make you burn more calories and increase your metabolic rate for the continued burning of calories throughout the day (or more).

    A good rule of thumb for workouts: Stretch, then cardio warm up for 5 minutes, then do all your strength training/weight lifting, then cardio to finish your workout (at least 20 minutes, but more if you need to increase your daily calorie deficit).

    As for diet, it really depends on your resting Basal Metabolic Rate (resting rate of calorie burn), and how active you are in the day. Try to stick to 9 parts protein, to every 4 parts good fats and 4 parts complex carbs. But above all, stay active.
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    Cardio and diet are the most important things for losing fat, because cardio usually burns more calories than weight lifting (and you need to be in a deficit to burn fat). But mixing in strength training helps tone and sculpt your body so it looks good when the fat starts coming off :-)

    Actually cardio burns cals, not fat. If you don't do strength training while in a deficit a larger % of your loss will come from lean muscle instead of fat. so with cardio only a 10lb loss you may lose 6lbs of fat a 4lb of lbm, but if you incorporated strength training a 10lb loss would more likely have 8 lbs of fat loss and only 2 lbm. So with cardio only you would lose less fat than if you did strength training (with or without cardio) assuming the same caloric deficit.
    Please quote some studies to back this up. The ones I have read do not. Both methods tend to come in around 80%. The strange thing is that so does no exercise at all, just a reduced diet.

    I wont quote any studies just real life. I strenght train mostly....my sister does Cardio...lots n lots of cardio ick...

    She is 5 ft 4 weight 129 bf% 27.6
    I am 5 ft 7 weight 171 bf% 26.4
  • physcodbzfan
    physcodbzfan Posts: 1
    Cardio and diet are the most important things for losing fat, because cardio usually burns more calories than weight lifting (and you need to be in a deficit to burn fat). But mixing in strength training helps tone and sculpt your body so it looks good when the fat starts coming off :-)

    That is absolutely incorrect. With cardio, you burn calories only when performing the exercise not much after wards. With lifting you're burning calories during lifting and also afterwards which is called the after burn effect. You continue to burn calories hours afters lifting.
  • 55in13
    55in13 Posts: 1,091 Member
    Cardio and diet are the most important things for losing fat, because cardio usually burns more calories than weight lifting (and you need to be in a deficit to burn fat). But mixing in strength training helps tone and sculpt your body so it looks good when the fat starts coming off :-)

    Actually cardio burns cals, not fat. If you don't do strength training while in a deficit a larger % of your loss will come from lean muscle instead of fat. so with cardio only a 10lb loss you may lose 6lbs of fat a 4lb of lbm, but if you incorporated strength training a 10lb loss would more likely have 8 lbs of fat loss and only 2 lbm. So with cardio only you would lose less fat than if you did strength training (with or without cardio) assuming the same caloric deficit.
    Please quote some studies to back this up. The ones I have read do not. Both methods tend to come in around 80%. The strange thing is that so does no exercise at all, just a reduced diet.

    I wont quote any studies just real life. I strenght train mostly....my sister does Cardio...lots n lots of cardio ick...

    She is 5 ft 4 weight 129 bf% 27.6
    I am 5 ft 7 weight 171 bf% 26.4
    What's missing is the "used to be" numbers (before losing, to know what % of loss was fat, which is what is being discussed) and the method used to determine the BF%. Those numbers are roughly equal given the margin of error of the most common BF% measurement techniques.
  • erickirb
    erickirb Posts: 12,294 Member
    Cardio and diet are the most important things for losing fat, because cardio usually burns more calories than weight lifting (and you need to be in a deficit to burn fat). But mixing in strength training helps tone and sculpt your body so it looks good when the fat starts coming off :-)

    Actually cardio burns cals, not fat. If you don't do strength training while in a deficit a larger % of your loss will come from lean muscle instead of fat. so with cardio only a 10lb loss you may lose 6lbs of fat a 4lb of lbm, but if you incorporated strength training a 10lb loss would more likely have 8 lbs of fat loss and only 2 lbm. So with cardio only you would lose less fat than if you did strength training (with or without cardio) assuming the same caloric deficit.
    Please quote some studies to back this up. The ones I have read do not. Both methods tend to come in around 80%. The strange thing is that so does no exercise at all, just a reduced diet.

    I think you should post your studies that show there is no difference; I bet they are in morbidly obese individuals.

    The less you have to lose the more important, strength training, adequate protein, and a smaller deficit become in order to retain lbm.

    As a survival mechanism the body will shed calorie hungry muscles in a prolonged caloric deficit, if it does not think it will be using them, the only way to let your body know you need them is to challenge them.
  • MsMel123
    MsMel123 Posts: 12 Member
    bump
  • 55in13
    55in13 Posts: 1,091 Member
    Cardio and diet are the most important things for losing fat, because cardio usually burns more calories than weight lifting (and you need to be in a deficit to burn fat). But mixing in strength training helps tone and sculpt your body so it looks good when the fat starts coming off :-)

    Actually cardio burns cals, not fat. If you don't do strength training while in a deficit a larger % of your loss will come from lean muscle instead of fat. so with cardio only a 10lb loss you may lose 6lbs of fat a 4lb of lbm, but if you incorporated strength training a 10lb loss would more likely have 8 lbs of fat loss and only 2 lbm. So with cardio only you would lose less fat than if you did strength training (with or without cardio) assuming the same caloric deficit.
    Please quote some studies to back this up. The ones I have read do not. Both methods tend to come in around 80%. The strange thing is that so does no exercise at all, just a reduced diet.

    I think you should post your studies that show there is no difference; I bet they are in morbidly obese individuals.

    The less you have to lose the more important, strength training, adequate protein, and a smaller deficit become in order to retain lbm.

    As a survival mechanism the body will shed calorie hungry muscles in a prolonged caloric deficit, if it does not think it will be using them, the only way to let your body know you need them is to challenge them.
    I will not bother digging them up since I am guessing you have seen them - you would win that bet. They were obese. But I have seen a lot of people make conflicting claims about which method causes more LBM loss and I never see any good data to back it up. Your last statement about survival is definitely unproven.
  • Brige2269
    Brige2269 Posts: 354 Member
    bump
  • RockinTerri
    RockinTerri Posts: 499 Member
    Unfortunately there is no way to target fat loss. You'll lose wherever you're predisposed to lose first.

    I know - the items of clothing I was hoping would fit better on me (tight in some cases before) are now loose! Sadly, they're ones I don't have various sizes of! LOL!
  • ajaxe432
    ajaxe432 Posts: 608 Member
    Cardio and diet are the most important things for losing fat, because cardio usually burns more calories than weight lifting (and you need to be in a deficit to burn fat). But mixing in strength training helps tone and sculpt your body so it looks good when the fat starts coming off :-)

    That is absolutely incorrect. With cardio, you burn calories only when performing the exercise not much after wards. With lifting you're burning calories during lifting and also afterwards which is called the after burn effect. You continue to burn calories hours afters lifting.
    wut?
  • TheRealParisLove
    TheRealParisLove Posts: 1,907 Member
    Actually cardio burns cals, not fat. If you don't do strength training while in a deficit a larger % of your loss will come from lean muscle instead of fat. so with cardio only a 10lb loss you may lose 6lbs of fat a 4lb of lbm, but if you incorporated strength training a 10lb loss would more likely have 8 lbs of fat loss and only 2 lbm. So with cardio only you would lose less fat than if you did strength training (with or without cardio) assuming the same caloric deficit.

    This depends on your body type. I lost 9% body fat and gained 4 pounds of muscle using cardio only (cycling, dance, running). I did not lose any LBM. I lift weights very rarely (2x a month) and for performance reasons only.

    Everyone is different. One person's experience can be quite different from someone else's. My husband is like you in that he can't do much cardio or it harms his LBM. He's an ectomorph and I'm a mesomorph.
  • CarmenNeitz
    CarmenNeitz Posts: 16 Member
    Thanks! I found this information with you and your sister more helpful.
  • 55in13
    55in13 Posts: 1,091 Member
    Cardio and diet are the most important things for losing fat, because cardio usually burns more calories than weight lifting (and you need to be in a deficit to burn fat). But mixing in strength training helps tone and sculpt your body so it looks good when the fat starts coming off :-)

    That is absolutely incorrect. With cardio, you burn calories only when performing the exercise not much after wards. With lifting you're burning calories during lifting and also afterwards which is called the after burn effect. You continue to burn calories hours afters lifting.
    wut?
    It is possible. When lifting at a level of intensity that few people ever achieve, studies find that the metabolism stays at a higher level than it was before lifting. It's not much higher and it is difficult to train hard enough to get it to happen. If you are in good enough shape to get the after burn, you probably don't need it. There is also HIIT cardio that has a similar effect and a similar disclaimer.
  • MissStatement
    MissStatement Posts: 92 Member
    I'll let the calorie afterburn debate rage on. OP, how bad is your back? I am not a doctor, physical therapist, or personal trainer so take this with a HUGE grain of salt. I can't tell you what you should be doing, but I wanted to share my bad back tale. When I was 30 I herniated two discs in my back (L4-5 and L5-S1) attempting to pick up a storage bin that was way too heavy. That one stupid move has caused me back pain that comes and goes ever since. The initial injury resolved with therapy, I didn't need injections or surgery thankfully, but still every so often it dogs me. I've been having pain long enough to know that when my back hurts, it is usually because my hamstrings are tight. I work in a sedentary job so I am prone to tight hamstrings. I also have a weak core that responds very well to lifting.

    This is totally counterintuitive, but my back feels best when I am exercising regularly, and when I say exercising regularly, I mean strength training with heavy weights. I started out on machines because I was afraid of injuring my back with free weights. I just started using free weights and my back is not bothering me in the least. I do goblet squats (I don't feel confident enough to try barbell back squats yet because I have another herniated disk in my neck (yay) that I am afraid of reinjuring), barbell deadlifts, pushups, dumbbell bench and overhead presses, cable lat pulldowns, cable upright rows, weighted hyperextensions, planks, and hanging leg raises. I am extremely careful in that the millisecond I feel my form is off and I am gettign close to failure, I stop. I choose a weight that generally causes failure after about 2 sets of 8-10 reps with all of the things I do.

    If you think it will not exacerbate your issues, try goblet squats and light deadlifts. Obviously if your doctor has told you not to, then you should listen. I swear by heavy lifting to keep the pain at bay.
  • pauljsaunders
    pauljsaunders Posts: 79
    Hi

    Thanks for your reply.

    My back was damaged while training to apply for the UK fire service.

    I twisted T9 = 11 and damaged a disc in the L region which is now compressing the spinal cord.

    I do agree that constate exercise does keep the pain away and I remain very mobile.....

    I think what I'll do is to start off light with short reps.... and see how things go...

    Many thanks... your reply has given me something to think about...
  • astralpictures
    astralpictures Posts: 218 Member
    Cardio and diet are the most important things for losing fat, because cardio usually burns more calories than weight lifting (and you need to be in a deficit to burn fat). But mixing in strength training helps tone and sculpt your body so it looks good when the fat starts coming off :-)

    That is absolutely incorrect. With cardio, you burn calories only when performing the exercise not much after wards. With lifting you're burning calories during lifting and also afterwards which is called the after burn effect. You continue to burn calories hours afters lifting.

    How is that absolutely incorrect? The main way to lose fat is by creating a calorie deficit, which means your body burns fat (and yes, a little muscle) from calories. Proponents of IF claim that doing cardio in a fasting state will burn more fat than muscle, but there isn't a lot of evidence supporting this yet.

    But a calorie deficit and losing fat should be controlled mostly through diet. Exercising, in terms of fat loss and not other health benefits, isn't about targeting areas, but rather about expending more calories to help with your deficit goal to burn fat. As I said, strength training has other benefits that are important and yes, you do burn calories doing so that will help burn fat. But I'd bet that I burn more calories doing an hour of cardio than you burn doing an hour of weight lifting and your supposed after burn combined. I throw in strength training to keep my muscles strong and to make my figure look better when the fat is coming off from my calories deficit.

    I've been going to the gym for almost 4 months now and have been doing about 80% cardio 20% strength combined with a healthier diet, and I've lost nearly 40 pounds and lots of belly fat from an unfortunate beer gut from my 20s. There are a few guys I work out with who have been going at least as long as me who weigh mid-200s and the ratios are reversed (probably even 90% strength 10% cardio or less), and they haven't lost much body fat at all around their mid-section in 4 months. Maybe you can lose fat while foregoing cardio, but these guys, and expect many others, cannot. As my belly fat gets to a closer level that I would like, my percentage between cardio and strength training will even out.
  • 55in13
    55in13 Posts: 1,091 Member
    Cardio and diet are the most important things for losing fat, because cardio usually burns more calories than weight lifting (and you need to be in a deficit to burn fat). But mixing in strength training helps tone and sculpt your body so it looks good when the fat starts coming off :-)

    That is absolutely incorrect. With cardio, you burn calories only when performing the exercise not much after wards. With lifting you're burning calories during lifting and also afterwards which is called the after burn effect. You continue to burn calories hours afters lifting.

    How is that absolutely incorrect? The main way to lose fat is by creating a calorie deficit, which means your body burns fat (and yes, a little muscle) from calories. Proponents of IF claim that doing cardio in a fasting state will burn more fat than muscle, but there isn't a lot of evidence supporting this yet.

    But a calorie deficit and losing fat should be controlled mostly through diet. Exercising, in terms of fat loss and not other health benefits, isn't about targeting areas, but rather about expending more calories to help with your deficit goal to burn fat. As I said, strength training has other benefits that are important and yes, you do burn calories doing so that will help burn fat. But I'd bet that I burn more calories doing an hour of cardio than you burn doing an hour of weight lifting and your supposed after burn combined. I throw in strength training to keep my muscles strong and to make my figure look better when the fat is coming off from my calories deficit.

    I've been going to the gym for almost 4 months now and have been doing about 80% cardio 20% strength combined with a healthier diet, and I've lost nearly 40 pounds and lots of belly fat from an unfortunate beer gut from my 20s. There are a few guys I work out with who have been going at least as long as me who weigh mid-200s and the ratios are reversed (probably even 90% strength 10% cardio or less), and they haven't lost much body fat at all around their mid-section in 4 months. Maybe you can lose fat while foregoing cardio, but these guys, and expect many others, cannot. As my belly fat gets to a closer level that I would like, my percentage between cardio and strength training will even out.
    IMO, you are very realistic and the people who push lifting as better exercise are more idealistic. I think it is possible to burn more calories lifting than with cardio. Will most people do it? No, not ever. I think the people who can do it only manage it some of the time.
  • astralpictures
    astralpictures Posts: 218 Member
    Cardio and diet are the most important things for losing fat, because cardio usually burns more calories than weight lifting (and you need to be in a deficit to burn fat). But mixing in strength training helps tone and sculpt your body so it looks good when the fat starts coming off :-)

    That is absolutely incorrect. With cardio, you burn calories only when performing the exercise not much after wards. With lifting you're burning calories during lifting and also afterwards which is called the after burn effect. You continue to burn calories hours afters lifting.

    How is that absolutely incorrect? The main way to lose fat is by creating a calorie deficit, which means your body burns fat (and yes, a little muscle) from calories. Proponents of IF claim that doing cardio in a fasting state will burn more fat than muscle, but there isn't a lot of evidence supporting this yet.

    But a calorie deficit and losing fat should be controlled mostly through diet. Exercising, in terms of fat loss and not other health benefits, isn't about targeting areas, but rather about expending more calories to help with your deficit goal to burn fat. As I said, strength training has other benefits that are important and yes, you do burn calories doing so that will help burn fat. But I'd bet that I burn more calories doing an hour of cardio than you burn doing an hour of weight lifting and your supposed after burn combined. I throw in strength training to keep my muscles strong and to make my figure look better when the fat is coming off from my calories deficit.

    I've been going to the gym for almost 4 months now and have been doing about 80% cardio 20% strength combined with a healthier diet, and I've lost nearly 40 pounds and lots of belly fat from an unfortunate beer gut from my 20s. There are a few guys I work out with who have been going at least as long as me who weigh mid-200s and the ratios are reversed (probably even 90% strength 10% cardio or less), and they haven't lost much body fat at all around their mid-section in 4 months. Maybe you can lose fat while foregoing cardio, but these guys, and expect many others, cannot. As my belly fat gets to a closer level that I would like, my percentage between cardio and strength training will even out.
    IMO, you are very realistic and the people who push lifting as better exercise are more idealistic. I think it is possible to burn more calories lifting than with cardio. Will most people do it? No, not ever. I think the people who can do it only manage it some of the time.

    I can agree to that. I should never say anything is not possible, but yeah... in most cases, it is unlikely. Training athletes are one case where they definitely will burn more than me, even doing high intensity cardio like sprints or spinning I bet. Most lifters I see don't go for an elevated heart rate though, since they do a set and then hang out and chat for 5 minutes. Repeat.
  • 55in13
    55in13 Posts: 1,091 Member
    I can agree to that. I should never say anything is not possible, but yeah... in most cases, it is unlikely
    I have heard long drawn out technical explanations, but the one that made the most sense to me was the simplest. Cardio is making your body work fast and just the mechanics of how you move keep you from being able to really go 100%. You start stressing joints and pulling tendons. Resistance training is slow and you can add resistance to the point where you are exerting 100% and not budging or barely moving the weight. But my point was and is that no one does that for very long, if at all. Most lifters top out the weight at a point where they can do a few reps and they do take breathers. Either way, you can burn plenty. I would not discourage either and I don't think either has a major advantage. But for most people, measured purely by burn over time, I think cardio will work better for them in the real world.

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