i want to lose about 30 lbs around my stomach,what excercises should i do in my gym??

Question

treadmill?bicycle?jump rope?

other??

Answer 1

First, for all of the "quick and easy" weight loss diet pill suggestions, remember, if something sounds too good to be true... it probably is, particularly if you have to pay for it.


On Yahoo!Answers I find certain questions being asked repeatedly which is simply a reflection of new people participating. A couple of common questions amount to "How do I lose weight," or more specifically, "How do I lose abdominal fat?" I have gotten very positive responses from my answers when I paused to reply (and now beginning to get "It works!" emails that are very gratifying. I like helping people)... so have recently decided to put a good solid answer on my Yahoo!360 Blog (September 10) that I can point people to. These are my thoughts as a physician and athlete.

Don't target losing 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. If you do a Google search on say, "swimming calories" you will quickly find a website with tables of calories burned for a given exercise. You can use such 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 work 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 2

Cardio! Running, Ellipticals and bikes burn lots of calories, but everything depends on how much effort you put into it. You also need to remember that if you follow a constant routine (always doing the same thing) that your body will adjust to it and it doens't work as well. If you have a membership to a gym, you may want to consider getting a personal trainer once or twice a week. Also, if your focus area is your stomach, the first thing is to burn the fat, but also you need to tone your muscles (muscle burns more calories than fat). I do sit ups on an exercise ball (you have a greater range of motion) and you are forced to keep your center tight for balance. Talk to your trainer and keep up variety!

Answer 3

There's really no way you can target one area of your body with fat loss exercising. The best way to loose fat is to do moderate cardio excerises that are long-term. For instance walking, jogging, swimming, biking. Always remember that it takes at least 30 minutes of these activities for your body to start using fat as energy. Start out by doing these activities like 3 days a week for about an hour, going more/less depending on how in shape you are. Good Luck!!! Don't get discouraged because you don't see immediate results, you only get those from fad diets, and they don't last.

Answer 4

Exercise burns relatively few calories and you have to burn 3500 to lose just 1 pound.

Say you do 30 minutes on a treadmill and burn 175 calories (you'd have to pedal hard), it would take 21 days (3 weeks) to lose just 1 pound.

You're better off combining the exercise with a quick weight loss diet to get the results you want faster.

Check out Kimkins, our guys lose incredibly fast! Sign up for the free newsletter, too!

Answer 5

First you should go on a diet, because if you start working out with a 30 pound stomach, you may build up the muscle on top of your fat, and will make it more difficult for you to get the stomach you want.
Bicycle courses are rigourous, but do give you the desired results.

Answer 6

in a gym, ab workouts and elipticals. at home is where running should take place. carry a watch and for the first week or 2, run for about 10 minutes. gradually increase your minutes.

Answer 7

Do basic excerise from medium too vigurious effort and time.

Your whole body loses fat as you do, every part of it.
Then after you lose some weight, try doing sits ups and crunches too tone it.

Answer 8

If you've got a gym, just using it every day, regardless of the exercise, should help rid you of the weight. Go for it.

Answer 9

a good exercise for loosing wieght around the belly is Tony Littles Gazzell. its a machine that is like you are running on 2 suspended places were you put your feet.

Answer 10

I would say to check with the fitness coaches at the gym. They would best know. However before you start any program of excersize, you should check with your doctor.