i have lot of fat arround my tummy (stomach). which exercise helps to reducw it?

Answer 1

Are you trying to lose bodyfat? If so, the following info is all that you need.

The first things you want to eliminate from what you eat are: sugar, fried foods, and white flour. You want to eat as natural and unprocessed food as possible.

Sugar, anything with it is bad. From Coco-Crispies cereal, nearly all sodas, to a small bag a M&M's. All turn into body fat fairly quickly.

Fried foods. Chips, french fries, etc. All have very high levels of calories and fat. Cut out mayonaisse while you're at it.

White flour. White breads, spahgetti, Ramen noodles, most cereals, tortillas (corn & flour).

Your going to want to eat 5-7 small meals/snacks in a day. That may seem like a lot of eating, but look at it this way. Say your lost in the woods and you need to make a fire that will last all night. Will the fire last longer throwing all the wood you've collected into the fire once or twice during the night, or if you toss a couple of logs in once every 45 minutes-hour?

Your body is pretty similar. You need to feed it a little bit every 2-3 hours to keep it burning fat. The longer you go in between meals, the more likely your body is going to store what you eat as fat. This is because your body doesn't realize that there is food everywhere in the world we live in. It still thinks your a cave-man. And cave-men didn't get to eat very often. Sometimes once every 3-5 days...starving. So our body is designed to store what we eat as fat, because fat has the most energy (calories) per pound. So, if you sleep all night, then skip breakfast and don't eat until lunch at say 11:30am...you probably haven't ate anything in 12+ hours. So, your body thinks your starving, that there is no food to eat. Then you eat a nice, greasy, calorie-loaded slice of pizza. Your body will then store most of it as fat because it thinks there is a food shortage.

Aim for 250-300 calories at each meal/snack.
Also try to eat 20-30 grams of protein at each meal. And of course, your going to want to keep even healthy carbs to a minimum (less than 80 grams a day).

The healthiest carbs are:
Yams
Oatmeal (no sugar)
Sweet Potatoes
Brown Rice

OK carbs are:
Whole-grain bread/buns/tortillas (whole-grain should be the first name on the ingredients list)
Fruits

Aside from the carbs listed above, your meals should consist of:
Chicken breast
Turkey breast
Tuna
Salmon
Egg whites
Almonds
Low-fat cheese (cottage, string cheese)
Lots of vegtables
Lots of water

You need to drink 1 gallon (128oz)minimum per day. Water is what carries the toxins and fat you burn off out of your body through your urine. It also helps keep you feeling full and does wonders for your skin. If your urine isn't clear like water, drink more.

Also, take a multi-vitamin (like Centrum).

If you were to do cardio like ride a bike or jog for 20-45 minutes everyday AND diet, you'll be several sizes smaller in no time. But remember, losing weight is 90% about what you eat, not how much you exercise.

Bodybuilders and fitness models basically eat this way. Not only is it low calorie, low carb, high in protein and natural...it controls your blood/sugar levels and how your body uses the food based on the glycemic index.

Good luck!

Answer 2

Listen: you need to do 200 minutes of cardio a week. Remember fat does not turn into muscle, so you need to lose your fat while putting on muscle. The 45 minute thing is not true, but don't over 60 minutes at a time.

Do 5-10 minutes of cardio to warm up, then do your weight training. Do 30 to 60 minutes more of cardio, then go home.

The best time to eat is just after your workout within an hour when your metabolism is raging. For your muscles, incorporate some isolated soy protein or whey protein. Whey is more potent but the soy tastes better!

Don't look at your scale as the be all and end all, but get a measuring tape to check your progress, and that will show more tangible results.

Good luck and stick at it.

Answer 3

You cannot spot reduce but taking regular aerobic exercise like jogging, running, brisk walking (1hr), cycling, swimming, or stair-climbing, alongwith a low calorie diet can help to burn fat . To have firm, flat abs you have to tone up the abdominal muscles by doing crunches for upper abs and leg raises for the lower abs. Oblique crunches and side stretches will also shape up the sides to give a V shape

Answer 4

Exercise by itself doesn't just do it. You should think first of dieting. After you have found a diet that you feel is rite for you, then work on the exercise. Try not to use the popular 'crash' diets like low carbs or low this or that... Try to balance your meals. The secret is in what goes in your mouth.

Answer 5

just sit on the floor on ur hips. spread ur legs to the ground straight, bend from ur waist so that ur fore head touches ur knees. c that ur knees don't bend when u do so.
repeat this for 5 times and gradually increase each day depending upon ur capacity and pain to bear.
reduce fatty substances, drink lot of water.

Answer 6

spot reduction is a myth. try seeing Penn and Tellers Bullsh!t episode on Excercise vs. Genetics... workout could reduce it but it would take a long time and good diet practices too (no deprivation diet)

Answer 7

Cardio, lots of cardio. You can do as many crunches as you want, but youll never see major results until you hop on that treadmill/stationary bike/elliptical.

Answer 8

Cardio along with proper dieting is the way to go

Answer 9

Izzy S just gave the longest answer I've ever seen.

just wanted to share that.

Answer 10

sit ups work as well as crunchs and such
consult your doctor before any fitness regiment just for his opinion of your capabilities