How to loose fat around waist and abs? pls Help?

Question

I want to loose inches around my waist. I have lost almost 12 lbs in last 3 months. But cant get rid of this last thing. Can u suggest any exercise targetting the waist and abs..And I dont do gym..so something that can be done at home..thanks

Answer 1

My ideas? Try 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. Work hard, but don't over 60 minutes at a time. Do planks and other abs exercises on alternate days.

On training days, 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.

Read magazines like Shape, Womens Fitness, Fitness, etc to get tips and to stay motivated.

Good luck and stick at it. This plan has lost me 20 lbs in 12 weeks so far, just go for it!

Answer 2

Unfortunately you can't target fat loss. You can do abdominal exercises to help tone and strengthen your midsection though. I'd suggest that you continue doing whatever you were doing to lose that 12 lbs, and do crunches at home, along with my favorite ab/back workout, "the plank." It might be hard to explain and it might be very difficult to do at first, but you'll feel it the next day. Lie face down on the floor and prop your upper body up on your elbows (preferably on a mat or something) and prop your legs up on your toes. Tighten your abs so that your body is in a straight line (almost like you're doing a push-up) and hold for as long as you can, about one minute. You can also do this on one arm on your side to work your obliques.

Answer 3

You can not spot reduce fat any more than you can remove water from the left side of the pool.The lower back and lower abdomen is the last to go on 99% of men.If you have lost weight keep doing what has worked for you and it will happen

Answer 4

Getting rid of fat in general,building lean muscle, and defining your physique is 60% diet, 30% exercise, and 10% mental thought. You must eat the right foods, exercise more often than you don't. Meaning at least four days a week, burning more calories than you consume. Also, thinking positive thoughts about yourself and not putting yourself down.

Portion control is key. You don't want to overeat.
A portion should be the size of your fist. You should have one portion of carb and protein per meal. A portion size for fat is a handful.

Carbohydrates:
Apples, Bananas, Blueberries, Raspberries, Strawberries, Mangos, Pineapple, Tomatoes, Cucumber, Celery, Carrots, Broccoli, Asparagus, Green Beans, Sweet Potatoes, Corn, Steel Cut Oatmeal, Whole "Grain" Bread.

Protein: Egg Whites, Salmon, Tuna, Halibut, Chicken Breats, Lean Ground Tukey, Turkey Breasts, Protein Powder, Protein Bars (Power Crunch Bar, Cliff Builder Bar) You don't want a high calorie, high fat, high sugar bar. The two I listed are good ones, and they taste great too!

Fat: Organic Peanut Butter, "Raw" Almonds or Walnuts, Balsalmic Vinagerette Dressing. (Just a handful of nuts, with your breakfast, lunch, dinner.) Fats help with digestion.

You want to have 4-5 small meals per day. 2-3 hours apart.
You will never go hungry and your metobolism will not slow down this way! Stop eating 2-3 hours before bed. (Also, get 8 hours of sleep if possible, this is also a major key to losing belly fat)!

Meal Planning: (Preperation is key)

Meal 1: Protein, Carb, Fat (1 bottle of WATER)!
Meal 2: Protein shake or bar (A glass of WATER)!
Meal 3: Protein, Carb, Fat (1 bottle of WATER)!
Meal 4: Protein shake or bar (A glass of WATER)!
Meal 5: Protein, Carb, Fat (1 bottle of WATER)!

Remember to drink half of your weight in oz of water per day.
(ex: 120lbs = drink 60oz. of water per day.)

Exercise: (Do this in whatever ruitine suits you best).

Mon- light weights upper body, 30-60 min cardio, abs
Tue- cardio 60 minutes (Power Walk, Run, Elyptical, etc.)
Wed- light weights lower body, 20-30 min cardio, abs
Thu- cardio 60 minutes (Power Walk, Run, Elyptical, etc.)
Fri- light weights upper body, 30-60 min cardio, abs
Sat- cardio 60 minutes (Power Walk, Run, Elyptical, etc.)

It's very important to sign up to a gym, it offers more motivation and try not to be shy about it. Also, when working out, get enough sleep so your body can repair itself!

This is my plan that I have made after doing research. It has worked for me, and I've helped friends lose weight this way!
You have to stick with it and make it a lifestyle. Only eat junk food in moderation. Eventually you won't even crave junk food. I say anything in a bag, box, or container is what's going to keep you from attainig your goal. Keep it natural!
GOOD LUCK!

Answer 5

greetings--2 things--quick

1) get a good book on core abdominal exercises--and make certain your in good alignment when you do them. Then devote yourself to a long term plan, long term plans work best. every day do some of them. like brushing your teeth--every day!

2) watch your stress levels. cortisol (see research link below) is a stress hormone, one often triggered by worry, anxiety etc. learn how to manage negative states of mind. and learn exercises to shut down stress hormones.

Best of luck...dr jm

Answer 6

ok, check this out:

THERE IS NO SUCH THING AS TARGETED WEIGHT LOSS.

doing crunches and sit-ups will not make you lose belly-fat any more than running, swimming, or weight lifting.

the only way to lose that belly fat is to keep losing weight.

and congrats on your current weight loss! it's hard to do, but stick with it, and you'll see the results you want.

you can do it!

Answer 7

High intensity cardio and proper ab workouts