bubbles

I exercise daily and have build up some muscles round my torso, but I still got a little belly which I want to get rid of.

I want to go on a diet, do you have anything in stock that helped you and could you post a plan or something here ?

Another question is: how is the fat decrease ? evenly or is there a technique to decrease esp. the fat round the belly ?

thx for any help in advance!

Tophat665

You probly already know this, but there is only one diet that works: Eat less and excercise more. All the rest just dress that one up in fancy clothes.

However, for a pot belly, I suggest more leg lifts or smimming, especially butterfly. It's the lower abdominal muscles (I refuse to be one of those people who abbreviates muscle groups) that give you the belly. Firm them upo and it should go away. Make sure you do lateral lifts, though, or you might get love handles.

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Plan9Senior

You cant target fatloss. Exercise and eat better. That is the only way to lose that gut. You should be aiming for a daily caloric defecit. Figure out your BMR and take in around 500 calories less then that per day for optimal results.

magua

Two things:

There's no spot reducing. It doesn't matter what exercises you do, your belly won't go away any faster than from any equivalent exercise. It's all about the calories.

Second, if you're thinking about getting a sixpack or a washboard, the abdominal exercises -- while good for you -- won't do anything visibly until you're less than 10% BF (male) or 24% BF (female).

So, eat less, more cardio.

tristar1

What is BMR?

Jim Kata

I could be wrong but I think your BMR is the number of calories you'd burn if you stayed in bed all day or if you wanted to stay the same weight. Im sure one of these people can clear that up for you. But I do think this site can help you.

skysooner

I do Weight Watcher's which is targetted at eating less and doing more cardio. It just puts it in a framework that I can manage. I have lost over 50 lbs on this diet in the last 6 months (with about 12 to go). Like they said, you can't target weight loss, but if your body is storing fat in a certain spot, it will generally remove it from that area as well. I do cardio everyday. I weight lift 3 times a week and watch what I eat most of the time.

SiN

BMR => Basal Metabolic Rate.

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Plan9Senior

You are exactly right. There are a ton of online BMR calculators that you can check out. Some are more detailed than others. Just google it.

BigBlueWrecking

Congrats....I need to lose about thirty myself. I am just trying to eat better and walk more. I can't do a lot of cardio because I had arm surgery and can't do anything to damage it (even ride a bike) and I can't lift for another 6 months or so.

I do crunches every night, just because that is exercise I can do, and walk some. I am trying to cut about 500-1000 calories a day and limit the carbs I eat.

Plan9Senior

Don't do crunches every night. You are doing more harm then good. They are like any other muscle and they need rest. Try adding weights to your abs training but not every day. Just remember, getting your abs to show is all about the diet and the BF%. You can do 500 crunches every 3 days and if your diet is crap, you will never see those abs.

BigBlueWrecking

Well...here is my dilemna....

There are so few exercises I can do right now. Here is what I can't do:

Punching bag
any weight lifting
golf, basketball, baseball, football or pretty much any sport.

The reason for this is because of a very severe arm surgery. The reason I have been doing crunches is just because it is something I CAN do. What do you suggest. I am really cutting my calorie intake and eating very little in the way of fat. I am also cutting carbs down, but not out.

I also heard abs were fast heal muscles and did not need a days rest, which was another reason I was doing it. I am doing the crunches just for exercise and not to get a 6 pack. I realie that my body fat is about 5-8% hirer than what it woul need to show off a 6 pack. I just thought it was a good way to do some exercise.

I hate running, but I know I need to do more of it. Other than that I am just walking my dogs, but that is also hard do to my arm injuries.

I am open to any suggestions and need your guys help. Thanks

Plan9Senior

Well since you are restricted with your exercise it just means you have to be a little more strict on your nutrition. A nice walk every night can get that heart going and burning calories. So can a daily bike ride. If you hate running, don't run. Exercise isn't supposed to be fun for everybody, but it certainly shouldn't be something you dread doing... so on that note do something that isn't on your top 10 things you hate doing .

Lunchbox7

Well said. Whenever people ask me how they can lose weight I always reply with the same thing: "You can eat what ever you want as long as you burn it off but the healthier you eat the easier it is to burn off". Its amazing how much sham is in the fitness industry.