how can i get abbs and lose some belly fat?
i am definetly not heavy but im definetly not skinny either. i need 2 lose some belly fat and maybe try 2 get a little bit of abbs. not 2 much. is there any way i can do that without using big equiptment?
thanks saundra g and anggg!!!!!!!! the website got me thinking and the 100 crunches idea is the best ive heard! thx again!
September 28th, 2010 at 2:09 am
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September 28th, 2010 at 3:01 am
bsmallah masha2la! ( <-- its a arabic word so u dont get jinxed) u should do crunches around 50 the 1st 2 days then work ur self up adding 10 each day until u reach 100 a day.. or even 150// dont over work urself. to get rid of the belly fat do cardio excersizes.. which means, dancing,jogging ,running, swimming, etc.. best of luck :))
September 28th, 2010 at 3:17 am
Doing crunches is not the way to LOSE belly fat. It’s not a great idea. I have trained for 15 years and I can tell you for a fact that just doing crunches/situps will not give you abs if you have fat covering them.
Why? Because your abs will STILL be covered with subcutaneous fat which you can only get rid of with diet and aerobic exercise. You need to start running, swimming, cycling for 30-45 minutes a time and watch your diet. Smaller meals but regular, without huge amounts of carbs. Include protein in each meal.
Cut down on sugary foods, alcohol, bread, potatoes. Get a book and check out foods glycemic index ratings. Eat foods lower down the scale.
All doing situps will do ( by itself ) is strengthen your back and abdominal muscles, but it won’t get rid of the fat. Heed this advice I know what I am talking about.
You can also read more information on burning fat at http://www.burnfatreports.com
September 28th, 2010 at 3:25 am
There’s only ONE WAY to lose fat – and that is to create a calorie deficit. However, there are two ways to create a calorie deficit – one is to decrease your food intake so you are eating less than you burn, the other is to increase your exercise and activity so you are burning more than you eat.
Of the two ways to create a calorie deficit, burning the fat is far superior to starving it. You see, cutting calories too much causes weight loss at first, but it also causes muscle loss and it eventually leads to a decrease in metabolism, so the weight loss stops. This is very common on conventional diets, right? You lose weight in the beginning, but then you hit a plateau that you just can’t break through. Cutting calories even more at this point only digs you even into a deeper “metabolic hole.”
Eating more of the right foods (up to a certain point) actually increases your metabolic “heat” like putting wood on a fire. Food is energy; food is fuel, and it produces (metabolic) heat.
Exercise burns calories and creates a calorie deficit, but the real advantage of exercise over diet is that exercise increases your metabolism, dieting slows it down. Exercise also has major health benefits, while starvation can only create health problems.
So if you eat more (healthy foods) and exercise more, you get a double increase in metabolism. If you eat less and exercise less you get a double decrease in metabolism. That makes complete sense doesn’t it?
So, if you’re “not big on exercise,” you can certainly lose body fat with diet alone, as long as you have a calorie deficit, but you’re stacking the odds against you because ultimately, restrictive low calorie diets always cause metabolic damage. No matter how hard you try, you’ll almost always hit a plateau before you reach your long term goal and you’re likely to gain all the weight back (not fun!)
I’d suggest you re-examine your definition of “exercise.” Fitness means different things to different people. Sitting on a bicycle in a health club might not be your idea of fun and you might not be big on that, but if you think hard enough, I’m sure that you can come up with some type of physical activity that burns calories which you can enjoy.
The IDEAL exercise program for fat loss has a combination of cardiovascular (aerobic) training and strength training. But ultimately, you’re not likely to stick with exercise long term unless you choose activities you enjoy – so pick something you enjoy, even if it doesn’t follow the guidelines of “traditional” fat loss programs. It’s better to do something than nothing, and all exercise counts.
Some people may have orthopedic problems which limit the type of exercise they can do. But nearly everyone can walk. So if you can walk, then walk. And almost everyone can do some type of strength training. Instead of focusing on what you can’t do or what you don’t like to do, direct your attention to what you CAN do and what you would like to do.
Maybe you don’t like being couped up inside all the time. Maybe you’d prefer hiking or jogging outside. Or maybe boxing or martial arts sounds cool to you. Maybe you like basketball or tennis. Maybe you’d enjoy classes, or yoga or pilates. Your options are nearly unlimited, but you have to do something or your body will begin to deteriorate.
As you increase your lean muscle mass, you’ll also get a permanent increase in your resting metabolic rate. Muscle is what drives your metabolism, keeps you young and makes you look more physically attractive. Others will notice how good you look, and you’ll feel better about yourself too. Yes, you may lose weight from diet alone, but you’re likely to end up a “skinny fat person” with a slow metabolism and very little lean body mass (not to mention, you’ll probably gain back all the fat)
Last, but not least, be careful what you say to yourself over and over because that tends to program your subconscious mind and create your self image. If you’ve been repeating to yourself for years, “I’m not big on exercise” or “I’m not an exercise person”, that eventually becomes a part of your identity. You always tend to behave in alignment with your identity in order to stay “true to yourself.”
If you’ve never exercised consistently before, then HOW DO YOU KNOW you’re not an exercise person? Did you “try” once briefly and quit? How can you be sure you won’t start to like it? It’s often hard in the beginning and sometimes doesn’t feel so good – especially if you haven’t worked out in years or you’ve let yourself slip physically. But it gets easier and starts feeling better the more you do it.
Maybe when you look in the mirror after just a few weeks and see your body start to change you’ll begin to like enjoy exercise a LOT. It can get addictive, you know. The endorphins that are released when you exercise are like opiates. Ever hear of “runners HIGH?” Ever hear of an “exercise addict?” What would YOU rather be hooked on? Forget about popping