Tips to lose the spare tire ..... 16/f.?

Question

ok i've done it .... i got the spare tire .... gut to back .... there it is.
Help me out! I'm 16/f and i want to stop this in its tracks. I'm 5'10" 165 ..... and it all decided to concintrate "there." Any tips?

Answer 1

exercise

Answer 2

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 3

Get some exercise, but do activities that you'll enjoy. I just started rollerblading and I love it. Get a friend to rollerblade with you. Also, try bike riding, swimming, and going for walks. If you like doing something, you'll keep it up. As for food, cut out sodas and junk food (chips, cookies, candy, etc). Go easy on things like butter and oils. Your parents can help by cooking healthier meals. Think of it as a long term lifestyle change, not a diet. Good luck!

Answer 4

You need to burn the calories.. so you need to either be running for about an hour 2-3 times a week.. or using a stair climber! You need to get your heart-rate up and keep it up for a good hour to really burn the calories.. then you will shed the pounds and spare tire...

Answer 5

their is no easy way out. if you want to lose weight the best way to lose it is: a good balanced diet and exercise(preferably 3 times a week) pills are not an answer as they only help short term and you will double the weight with pills because they mess up your body

Answer 6

Don't target more than about 2 lbs per week. If you try to lose faster, your body will go into "starvation mode" and get very stingy about burning calories while at the same time very efficient about storing any calories that you do provide. And it will make you feel awful.

There is no site specific way of losing fat... the old myth about working your abs to burn belly fat isn't true. To get rid of love handles, you need to lose overall fat. That happens with exercise and watching your diet. More on that below.

The most effective way to lose fat is aerobic exercise in the "moderate" fat-burning range, ideally first thing in the morning before you eat. When you wake your body is ready to burn fat and your levels of growth hormone are highest at that time. Later in the day it can take up to 30 minutes just to put your body into a fat-burning mode.

Another overlooked way to burn fat is by lifting weights. Skeletal muscle has very high caloric needs... almost twice that of adipose (fat) tissue. Put on a little muscle and you will burn calories all day even at rest. Be aware that skeletal muscle weighs more, so with this approach you may see your weight increasing while your body fat is melting away. Not realizing this often stresses folks who think they should be losing weight as a measure of fitness. Forget the scale, look in the mirror and you will be happy.

To lose a pound of fat, you need to eliminate about 3500 calories. You can do this by burning more with exercise or by modifying your diet to reduce intake. You can easily find a list of calories for various exercises by doing a Google search on something like "swimming calories." You can the lists to estimate how many calories you are burning up with your routine.

For diet, keep a diary for a couple of weeks counting calories, grams of protein, and grams of fat intake. It is easy with online sources of nutritional information (type the name of the food and calories into the Google search engine) and packaging labels. That will let you quickly figure out where the fat is coming from in your diet.

Fat gives you 9 calories per gram. So take the number of grams of fat, multiply by 9, then calculate what percentage the fat calories are of your total daily calories. Restricting the calories from fat to about 20% of your total intake is ideal for a maintenance diet... that isn't overly restrictive. Of note, you need some fat in your diet. For instance, the body uses fat to produce hormones. Once you have a picture of how to modify your diet, you can drop the diary and just go back to it occasionally if you are wanting to tweek things further.

There is a subset of questions that goes further and asks about "How to get a six-pack?" The answer is the same. Six-packs are 20% abdominal exercise and 80% diet. There is one caveat... abdominal muscles will form in the position that you exercise them, so be certain to pull them tightly toward your spine while doing crunches, etc. Also, during most lifting, the "core is active" which means that you should be stabilizing with contracted abs then too. Fail to do this and the abs will form, but bulging outward and the result is not attractive.

If you are trying to build muscle as a way to lose fat, then you may need to increase total calories and specifically your protein intake. I target about 0.8 g of protein per pound of body weight each day when actively building. That is far more protein than most people need in their diets.


Aloha

Answer 7

count your fat grams, not your calories..stay under 28 fat grams a day...lay off the salt, soda pop (sugar and salt), no mayonaise, no fried foods, no fast foods, lay off the starches(potatoes, breads, pasta's), go for a good 15 minute walk everyday, and I will guarantee the pounds will come off!!!!

Answer 8

crunches and high protein low cal diet some aerobics , see a dietitian

Answer 9

You are to young to be thinking about that right now, just enjoy your life while you are still young.