What is the best way to reduce the waist?

Question

I am 36'' and i need to reduce it to 33''.....please help me.

Answer 1

A combination of the following!
Cardio work - 30 minutes 4 days a week
Ab work - 3-4 days a week (my faves are here http://www.healthandstrenght.net/abexe.htm )
Lots of water
NO MORE SUGAR
More vegetables (try for two with each meal!)
Never think negatively!

This should healthily take you time, but don't worry! By the summmer you should be there!

Good luck and Happy New year!

Answer 2

Here is what I've done:

I cut my carb intake. I ate no more than two pieces of bread per day.

I measured rice and potatoes in half cups, I did as many crunch exercises as I can per day.

I ate a lot of salads.

I ran, because running works your lower abdominals and I did I rotating variation of a pushup.

THe waist is the most difficult part to trim, it takes dedication.


Good luck

Answer 3

Exercise!

Answer 4

The best exercise, according to Schwartzenneger, is waist twists. He was always proud of his small waist and this is how he claimed to have achieved it

Answer 5

Eat with love and exercise a lot

Answer 6

Just exercise and eat healthy foods. That's all I know.

Answer 7

crunches
sit-ups,
squats
exercise
eat less/ drink water

Answer 8

MENAFN) Staying healthy and active, along with getting regular checkups, is the best way to reduce your risk of most forms of cancer, according to the American Cancer Society. Follow these steps to guard against the cancers that women face most: lung, breast, cervical, skin and colorectal.

First step is to know the risks by arming yourself with knowledge and finding out the basics about the most common cancers, including prevention tips and warning signs.

The second step is protecting yourself by remembering your regular breast exam. Setting aside 10 minutes once a month to perform an at-home checkup could save your life.

Maintain a healthy weight by determinig your BMI, hip-to-waist ratio, daily caloric requirement and more, eating an anti-cancer diet and stopping smoking.

Finally, get help getting in shape by joining other women who are striving to reach a healthier weight.

Key Questions Answered

BY MEMBERS OF BICYCLING MAGAZINE'S
FITNESS ADVISORY BOARD

Training. Fitness. Health. Nutrition. All of these topics are essential to good performance in cycling. In this chapter are answers to a wide range of questions from women, covering many areas of concern that may help you understand and solve similar problems that you may encounter.

Q: What's the best way to make sure I improve as a cyclist?

A: It may be as simple as keeping a training diary--and then using it to learn what helps you improve so you can repeat it (while avoiding methods that aren't effective), according to Elaine Mariolle, former winner of the Race Across America (RAAM).

During the year before her RAAM victory, Mariolle combined speed workouts with endurance training, an effective combination that can benefit any rider. She recommends using "a reliable cyclecomputer that calculates average miles per hour in tenths. This lets you measure your progress accurately and compare performances over the same route." Record your daily training data, plus notes about how you feel, what you ate, the weather, or any other factor that plays a role in the ride. Tally your miles for each week and month. Reading the diary later, you'll be encouraged by your improvement and see patterns that led to periods of strong riding.

Your diary will also help you plan in the future. For example, if you ride 2,500 miles this year without undue fatigue, you can confidently push to 3,000 next year--even if you don't do them all at once in RAAM.

Don't become a slave to those blank pages, though, and ride only to keep filling in numbers. "My philosophy is that you don't ride just in order to go faster or farther," says Mariolle. "You should have a good time, too. By keeping it fun, I think most people will surprise themselves with how good they can get."

Q: I'm about 50 pounds overweight and haven't been on a bike since I was a child. I want to start cycling for fitness and pleasure but don't know where to begin. What do you suggest for a terribly out-of-shape 30-year-old woman?

A: Start by adopting a high-carbohydrate, low-fat diet. Omit fried foods and baked goods, add lots of fresh fruits and vegetables, and eat red meat sparingly. Consult a dietitian in your area.

As for training, I suggest riding in an easy gear. Spin the pedals against low resistance. Set a goal of cycling 10 miles in 1 hour on a road bike. If you're riding a mountain bike with knobby tires or a hybrid with an upright riding position, you should try for 7 or 8 miles. Then gradually increase your speed and distance--about 2 miles each jump--as you become fit.

Two common mistakes made by beginners are trying to keep pace with more accomplished riders and pedaling in too high of a gear. So do your own thing at your own speed and enjoy yourself. Ride at least three times per week. Stick with it, and results will follow.

Q: I'm a new rider who cycles to firm my legs, lose weight, and stay healthy. I ride 15 to 20 miles on 4 or 5 days per week. To reach my
goals, should I be riding for speed or distance? And should I be cycling every day?

A: Firming muscles, losing weight, and staying healthy are three popular exercise goals. To reach them, ride for speed and endurance. Your training week should include:

Moderate days. To lose weight, forget the clock and ride moderate distances at a comfortable pace. For a rider of your level, this should entail two to four rides per week of 15 miles. Such workouts burn fat without overstressing your body.

Endurance days. To improve your stamina, go on one long ride each week, say, 40 to 50 miles. Don't worry about time, just aim to go the distance. A weekend club ride would be great for this.

Speed days. These are key to cardiovascular improvement and muscle tone. Twice a week, try to average at least 15 mph on your road bike while maintaining a brisk pedaling rate (cadence) of 85 to 90 rpm. Gradually increase speed and duration as you become fitter.

This schedule lets you rest 1 day a week. Recovery is important for building strength. (If you ride the road on a mountain bike with knobby tires, reduce the mileage guidelines by about half.)

Q: I start each season with goals and good intentions, but halfway through, I'm bored and slacking off. How can I avoid that?

A: Variety is the answer. First, vary your route to transform tedious rides into new experiences. Second, don't just plug away. Vary your pace by sprinting for road signs, attacking the hills, or boosting your speed for a few minutes as if you were riding a time trial. On days when you lack motivation, remove the pressure to do a specific workout. Explore a new route and enjoy the scenery. At the end of the ride, you may find that you almost averaged training pace. If you didn't, maybe you've been overtraining and you need a break.

Third, join your local cycling club. Organized rides or training sessions with other cyclists are usually more exciting than going alone. Plus, you'll learn about different training techniques, riding styles, and equipment to enhance your overall progress.

Caution: Don't ride with stereo earphones in an attempt to beat boredom. They reduce your valuable ability to hear what's going on around you. In fact, many states outlaw them because they've contributed to accidents.

Q: Help! I'm uncertain whether I need a heart-rate monitor.
How important are they to someone just starting out?

A: A heart-rate monitor (HRM) can be a valuable training device. With systematic use, you'll progress faster to a higher fitness level. If you're serious about becoming a good rider, it's a worthwhile investment of $90 (and up).

A HRM typically consists of a wristwatch-style monitor and a chest strap with electrodes. This strap uses radio waves to transmit your heart's electrical activity, which is then translated to beats per minute. This information is vital if you're following one of the popular training programs that require riding in certain heart-rate zones. The HRM helps you keep your heart rate in the range that's right for a given day's training. You won't go too easy and neither will you overextend yourself.

To burn fat and improve your aerobic ability without risking much stress to your body, ride at 55 to 65 percent of your maximum heart rate. At the other extreme, to improve your ability to ride fast and tolerate the painful buildup of lactic acid in your muscles, do short efforts with your heart rate pegged at 85 to 90 percent. (To find your maximum heart rate, wear your HRM, warm up well, then go all-out up a long, steep climb--and sprint at the top! Obtain your doctor's approval first, of course.)

Q: I'd like to start training, but I don't want to commit to a complicated schedule of so-many-miles at such-a-speed each day. Is there some general advice I could follow?

A: When I cook, I don't measure anything. I mix ingredients, taste it, and make changes. That's how training can work, too. You have a list of ingredients and you vary the recipe. The results will taste a little different for each cyclist.

Set some goals so you know how a given training week fits into the big picture of the whole year--or even the rest of your life. You can't control your work schedule, the weather, or your inherited talent. But you can control the thoughtful progression toward your goals. So get a big wall calendar with the whole year on it. Pencil in your rough goals and have a general idea of what you want to do each day to meet them.

Ten hours a week for training is a magical number for most serious riders. If you can train this much during each 7-day period, you can achieve most of your genetic potential. You'll have time to go hard but also to take some easy rides. If pressed for a suitable block of time, try doing two short rides a day. Go hard for an hour in the morning, then pedal easily after work to aid recovery and relieve the stress of the day.

Q: What is overtraining and how do I avoid it?

A: If you feel deeply fatigued for more than a day or so--your muscles ache, you're irritable, your appetite decreases, and your heart rate is elevated at rest or not responding normally during a ride--you're probably overtraining. Take a rest day, then cut your mileage and intensity until you feel like yourself again. Don't try to train through these symptoms, or you could suffer a significant setback.

Q: I purchased a bike trailer so I could take my 1-year-old son on rides. At present, he can tolerate only an hour, which allows for 12 to 15 miles about five times a week. How can I get the most efficient workout within these time and mileage constraints?

A: Pulling a trailer is a good workout. In hilly terrain, every pedal stroke can be like a leg press. The first priority is to install low gears, if you don't have them already. Your knees will thank you.

As for training methods, I don't recommend intervals or high-intensity regimens with a trailer. Such an approach will trash you, and the high speeds may endanger your child. Instead, think of a trailer ride as power training. It will develop muscle strength and may even contribute to time-trial performance, but it won't do much for your acceleration or leg speed. For that, you need to schedule time for riding without Junior and doing intervals or sprints. Perhaps you could do these at home on a stationary trainer.

As for your child, it's important to make the rides fun. Make the trailer into a veritable playhouse by loading in his favorite toys and plush animals. As he gets older, include books, food, and a water bottle. The longest ride that my wife and I generally take with our daughter is 2 ½ hours, and this includes a stop at a park. In general, think of the trailer as a family experience that provides training, not the reverse.

Q: I seem to perspire very little compared with my cycling companions. In fact, on very warm days, I overheat and need to slow down. My doctor gave me a clean bill of health and said that my problem is due to individual differences. Should I be content riding in my club's 13-mph category, or is there something I can do to move up to 16 mph?

A: Many women don't sweat as much as men. Instead, we rely on our cardiovascular systems to move body heat to the skin surface for dissipation. This works, but it can strain your system. This is what you're feeling when you say you have to slow down.

You should enhance your cardiovascular efficiency with a training program. Three times a week for 30 minutes or more, ride at about 75 percent of your maximum heart rate. (You can estimate your max by subtracting your age from 220.) Hold your heart rate at your 75 percent number, and the result will eventually be an increase in your blood volume and heat tolerance. In time, you should be able to join the 16-mph club.

Q: Whenever I ride fast for long periods of time, my knees hurt. This doesn't happen when I ride slowly in a low gear. Last year, I rode 4,000 miles, including several 100-mile days. After this much training, shouldn't my knees be able to handle the strain?

A: Your knee pain could stem from any number of physical problems, ranging from abrasion of tendons to roughness behind the kneecaps (chondromalacia). But even healthy knees can become sore if you're cycling improperly. Before subjecting yourself to the time and cost of a medical exam, try these possible solutions.

First, make sure your bicycle is properly adjusted. If still in doubt, consult a cycling coach or knowledgeable professional at a bike shop. Second, when riding, use moderate gears that allow you to spin the pedals at 80 to 95 rpm. Turning a big gear at a slow cadence can stress your knees. Third, rework your training schedule. Too many 100-mile days, especially if close together, may be taking their toll. Ride shorter distances, more often.

Q: I rode my first century last year in less than 6 hours. But while training for it, my legs became large, and I wasn't able to reduce my waist measurement. Can I ride so my legs stay trim?

A: Don't be afraid of developing a little size. You've discovered what may be true for many women--your previously unused leg muscles developed before you began to lose fat.

The best way to reduce your waist and not develop large legs is to do endurance riding all year. This means spinning with low pedal resistance and high revolutions (around 90 rpm). Aim for about 70 percent of your maximum heart rate. In this way, you'll burn plenty of calories, but you won't be doing high-intensity exercise that would increase muscle development.

If weight loss is your goal, remember that reducing fat in your diet is important. But don't skimp on calories when you're doing endurance cycling. Also, include some exercises that can help with toning, such as abdominal crunches to counteract the stomach "pooch" that cycling may bring on.

Meanwhile, rather than fret about slightly bigger legs, be proud of what they can do!