What are some good quality at home exercises I can do to help me reach my goal of losing fat on my stomach from home???
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03-04-2008, 07:20 PM #1
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03-04-2008, 09:27 PM #2
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03-04-2008, 11:13 PM #3
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03-05-2008, 03:22 AM #4
- Join Date: Aug 2007
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As has been stated, spot reducing definitely doesn't work so don't do a million ab exercises in hopes of getting a six pack. Diet, consistent resistance training, and sufficient cardio are necessary.
IMO, however, the best way to lose belly fat (and overall body fat) is through interval training. This form of training burns a lot of calories while you exercise and for hours afterward. At home, there are a few options especially if you are willing to take your workouts outside. Intervals can easily be done by running or biking. Try alternating between 2 min mod pace, 30-60 seconds vigorous pace for 20-30 min. Also, there are several at-home videos that incorporate the interval training idea- read the back label (I think Turbo jam and Tae-bo both do). I would aim to do 2-3 interval sessions a week and complete 5-6 cardio workouts in all per week. I would also focus on strength training 3-5 times a week, focusing on large muscle groups with exercises such as squats, lunges, chest press, etc. Strength training will enable your muscles to pull from your fat stores for fuel. Diet must be clean. Avoid overloading on salt and simple sugars. Focus on lean protein sources and complex carbs instead.
Hope this helps and good luck!
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03-07-2008, 07:43 PM #5
WOW! Nursenic you made a huge transformation in your health and body! Awesome!
I am trying to rid my belly fat and a bit on the hips. The rest of my body is small. I eat clean and feel the need to watch my calories due to the belly but then I feel it is hampering my muscle gain on the rest of my body.
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03-08-2008, 01:23 PM #6
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03-09-2008, 11:12 AM #7
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spot training doesn't work, however if you have more muscle in one area it will use more energy and therefor burn more fat from my understanding(it also appears this way looking at my own body) Also, you can look into products like napalm that have a good reputation for spot reduction(you just rub it on your skin every 12 hrs)
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03-09-2008, 05:22 PM #8
Run....run....run....and um...run =P It sucks that cardio is the best way to lose fat...that and time. I noticed when talking to people who just want to lose belly fat that they tend to not believe that cardio with a weight training routine is the best way to lose the pouch. That and they want instant results. These things take time and effort but in the end it's worth it...it's just making it to the end part that I don't see often.
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04-05-2008, 08:20 AM #9
cardio is prob the best op...
ok everyone told her to do cardio but no one actually recommended excercises here are a list of cardio in the link below. You also need to opt for healthier food and maybe what you normally eat cut back 500 cals. I am not an expert but I have been asking alot of the same questions. Maybe get a cardio video that you will like to work along with.
http://www.exrx.net/Lists/CardioExer...Exercises.html
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04-05-2008, 08:38 AM #10
Spot reduction actually seems to work-the question is how much effort for return. Localized glycogen use certainly is possible; and it seems localized lipolysis takes place also.
For best results, combine cardio with diet, and some high rep ab work.
I personally like cable crunches
http://www.exrx.net/WeightExercises/...ingCrunch.html
*edit-I realized you said at home; I'd suggest v-ups:
http://www.exrx.net/WeightExercises/...nis/WtVUp.html
and seated leg tucks
http://www.freetrainers.com/FT/jsp/E...ated_Leg_Tucks
for high rep work.Last edited by Defiant1; 04-06-2008 at 08:10 AM.
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04-06-2008, 06:41 AM #11
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04-11-2008, 01:59 PM #12
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04-11-2008, 02:04 PM #13
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yes the right diet and excersize helps to reduce body fat so u can see your abs, but just because u get down to 8% body fat doesent mean u will have nice abs if you never work them. u might get lucky but u gotta add ab workouts with your eating right cardio and weight training and then they will really pop.
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04-11-2008, 02:05 PM #14
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04-11-2008, 02:11 PM #15
no no no, you *CANNOT* spot reduce. some poster above said you could, they are wrong. the only way to reduce body fat is to create a caloric deficit in your body. in other words, burn more calories than you take in. do some searches to find a formula to determine your BRM (base resting metabolism aka how many calories you burn a day just being alive). then take note of what you are eating and calorie count. so, if your BRM is 1500 calories, and you are eating 2000 calories a day, you will not lose weight. In fact, you will gain a pound a week (500 x 7 = 3500 calories aka 1 lb). If you cut your calories back to 1500/day, and do enough exercises to burn 500 calories/day, then you will lose a pound per week.
So, in summation, eat less calories, eat cleaner calories (less fatty, processed, salty foods), and exercise a lot (do cardio - run, jog, swim, etc) and eventually you will lose the fat.
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04-11-2008, 02:24 PM #16
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04-11-2008, 02:28 PM #17
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04-11-2008, 02:30 PM #18
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04-11-2008, 02:34 PM #19
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04-11-2008, 02:41 PM #20
Are you gaining weight? You should see about 1 pound a month muscle gain and have enough energy and strength for your lifting workouts. Personally, I'd ditch the cardio and just focus on eating to gain muscle. That way your body doesn't get used to cardio and it becomes your ace in the hole when it's time to shed a few fat pounds. And you should have to do less cardio as you body is no longer used to it.
Seems like you should be eating more. Take a look at the calculators here http://www.hotnfit.com/nutrition_design.htm#top
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04-11-2008, 02:53 PM #21
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04-11-2008, 04:30 PM #22
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04-11-2008, 04:38 PM #23
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04-11-2008, 04:39 PM #24
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04-11-2008, 04:44 PM #25
Ok i got a question you guys, I see Toyboxx is 5'6, 115 lbs or so and 18% bodyfat... Im also 5'6, 160.8 lbs and also 18% bodyfat... i understand about the more muscles, less fat but she is sooo much smaller than me.. how can we both have the same bf% ? Oh dont get me wrong though I look alot better than what I used to be almost 2years ago and I am definitely happy with 18% and Im still going down....
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04-11-2008, 04:52 PM #26
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04-11-2008, 04:56 PM #27
The emphasis should be on heavy weights. You should be at or close to failure at the end of each exercise. Three sets of 12 would be fine. About a 30 second rest in between sets. Personally I prefer to pyramid. That is, with each set the weight goes up and the reps go down. Either set of 15, 12, and 10 or 12, 10, and 8.
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04-11-2008, 06:09 PM #28
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I JUST GOT MY BF TAKEN BY MY PERSONAL TRAINER AND THATS WAS SHE TOLD ME IT WAS, BUT SHE ALSO TOOK MY MEASURMENTS WRONG, SHE MEASURED MY WAIST AT A 25 AND ITS A 24.5 AND MY HIPS ARE 35 AND SHE MEASURED ME AT 36, SHE DID IT SO QUICK, ITS LIKE SHE DIDNT CARE, SO I REALLY DONT KNOW WHAT MY BF IS. SHE TOOK IT WITH ONE OF THOSE THINGS THAT YOU PUT YOUR HANDS ON YOU HOLD IT STRAIGHT OUT IN FRONT OF YOU AND I THINK YOU JUST ENTER IN YOUR MEASUREMENTS & IT TELLS WHAT YOUR BF IS.
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04-11-2008, 07:52 PM #29
Those handheld body fat calculators are inaccurate and they should not be used. The best method is a handheld digital caliper used my a personal trainer that has experience and knows the proper method. I used a handheld monitor and it said i was 18 % body fat which sounded high to me and then had my body fat taken by a professional using a caliper and it was 15.9, so do urself a favor and get ur body fay checked with a caliper.
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04-11-2008, 11:38 PM #30
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