I am trying to lose my belly fast

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    Jan 20, 2010 8:55 AM GMT
    I want to lose my gut so my abs can start showing. What is the best thing to do? PS I am watching carbs and no sugar and I do cardio for 30 minutes a day
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    Jan 20, 2010 2:39 PM GMT
    cardio for 60!

    if you're simply attempting to lose the weight, its just calories in versus calories out!

    good luck!
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    Jan 20, 2010 3:54 PM GMT
    Good cardio for 60 (like dan said). Not the weak barely sweating sorority girl kind they attempt before Spring break.
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    Jan 20, 2010 4:02 PM GMT
    Pinny saidGood cardio for 60 (like dan said). Not the weak barely sweating sorority girl kind they attempt before Spring break.



    LOL RIGHT!

  • mapleleafstar

    Posts: 5

    Jan 20, 2010 4:09 PM GMT
    I am looking to have my abs pop out too. I feel them, they are in there. Just have to get my jiggly fat off first. haha
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    Jan 20, 2010 5:20 PM GMT
    okay i will try the cardio for 60. should i do it at a slow heart rate like around 130 or does it matter?
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    Jan 20, 2010 5:30 PM GMT
    Doing cardio for sixty minutes a day is silly. You need to do HIIT, 12 to 20 minutes a day, keep your calories up, train with weights, and eat small meals often.

    If you don't understand HIIT you'll need to study up on it. I get down to 4% body fat doing 12 minutes sessions twice a day. HIIT is up to 7 times more effective than ho hum cardio and, if you're smart, it will be your fat reduction exercise of choice.
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    Jan 20, 2010 5:35 PM GMT
    chuckystud saidDoing cardio for sixty minutes a day is silly. You need to do HIIT, 12 to 20 minutes a day, keep your calories up, train with weights, and eat small meals often.

    If you don't understand HIIT you'll need to study up on it. I get down to 4% body fat doing 12 minutes sessions twice a day. HIIT is up to 7 times more effective than ho hum cardio and, if you're smart, it will be your fat reduction exercise of choice.


    This man knows his stuff! icon_cool.gif
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    Jan 20, 2010 5:42 PM GMT
    man2muscle saidokay i will try the cardio for 60. should i do it at a slow heart rate like around 130 or does it matter?


    Your target heart rate will vary on your state of fitness and age. I routinely bring my heart rate to 190, and hold it, but, that wouldn't be wise for someone not used to doing it.

    220 - age = max

    In my case,

    220 - 49 = 171

    190 is well over my maximal rate, but, the cardiologist is o.k. with it because of my fitness level and 35 years in the gym. That may VERY MUCH NOT BE RIGHT for you, contingent to your level of health, training experience, and so on.

    If you have hypertension or heart disease you'll want to be careful. Steady as she goes.

    If you are new to the gym, best to have a CMP and T3/T4, testosterone, and fasting glucose test done before you get busy.

    I had a both a sonogram and EKG done back in September which I blew through with flying colors.

    ###############################
    Courtesy http://www.bodybuilding.com .
    High Intensity Interval Training!

    By: Jeremy L.

    What if I told you that you could burn more fat by doing less cardio? Well, with High Intensity Interval Training (also known as HIIT) you can do just that, burn more fat while spending less time in the gym. In this article I will explain how to get the best results from this new and cutting-edge type of cardiovascular training.

    You have probably been told, just like the rest of us, that in order to burn the greatest amount of fat you need to do cardio for 20 to 60 minutes at a moderate intensity. This will indeed melt the fat away, but HIIT is a more efficient and athlete-friendly way to train and burn fat at the same time.


    How HIIT Works

    running With HIIT, you will be working harder than you normally work but for about a quarter to a half of the time that you would normally spend on the cardio machine of your choice. HIIT is so intense and effective that you only need 15 to 20 minutes, tops!

    Here's What You Do:

    * Pick the cardio machine of your choice (treadmill, elliptical, rower, bike, swimming) and perform a 5 minute warm-up.

    * Then take time to stretch properly and you are ready to begin.

    * Start at a moderate pace for 1 minute, then crank up the pace to 90 or 95% of your Maximum Heart Rate (MHR).

    MAXIMUM HEART RATE (MHR) CALCULATOR

    Enter your age, then press "Calculate".

    Age:

    yrs



    Your Max Heart Rate:


    bpm

    Percentages Of Max Heart Rate:

    70% =
    75% =
    80% = 85% =
    90% =

    95% =

    * Continue at this effort for 15 to 20 seconds, then slow down to your starting pace for another minute followed by another all-out sprint for 15 to 20 seconds.

    * Do this for no more than 15 minutes.

    * After that finish your workout by cooling down for 5 minutes and thoroughly stretch afterwards.

    If you perform this right I guarantee that you will be totally exhausted after 20 minutes of this.

    #############################
    Courtesy bodybuilding.com
    Benefits Of HIIT

    A study at Laval University in Quebec, Canada found that HIIT cardio helped trainees loose nine (yes, 9!) times more fat than those who trained the traditional way (moderate speed for 20-60 minutes). Combine HIIT with your weight program and you boost your metabolism through the roof!

    The Reason HIIT Is So Successful Is This:

    1. When you work at a high intensity, you burn more total calories per pound of body weight.
    2. High Intensity workouts such as weight training and HIIT boost growth hormone levels.
    3. Elevates the body's metabolism throughout the entire day!

    What does this mean for you? The more calories that you burn in a day, the more weight you are able to lose. Even if weight loss is not your goal, HIIT is for you. Athletes will see better gains from doing HIIT cardio as opposed to traditional cardio.

    sprinting Unless you are training for a marathon, you do not keep a constant pace during your sport. All sports whether it be soccer or football, even baseball or basketball have a point where you need to change gears and hit a full sprint.

    HIIT will not only help your cardiovascular system, but will train the anaerobic ATP/CP system as well. Not only will you increase your cardiovascular endurance, but improve your raw speed and explosiveness as well!
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    Jan 20, 2010 5:48 PM GMT
    HIIT is def the way to go

    i did spin classes for ages...and i did loose alot of weight (i was 150kg).....then i started doing hiit on the bike for far shorter times............and it shattered my plateau!

    read up on it...you will not regret it! (and its HARD)
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    Jan 20, 2010 5:49 PM GMT
    HIIT will kick your ass.

    Simply put....

    Wind sprints
    bleachers
    lines
    burpies
    a fast basketball or soccer game or hockey game

    Shit like that.

    If you're a Real Jock and played high school / collegiate sports, HIIT is nothing new. It's just really like those first few weeks of practice.

    Here's the kicker: HIIT IMPROVES your cardiac threshold, and burns fat like no tomorrow.

    16 weeks of HIIT and some discipline makes you like this:

    9730_176046.jpg

    You'll want to keep your calories up to support the intense activity. If you don't, you'll drag ass, and compromise muscle.
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    Jan 20, 2010 8:36 PM GMT
    wow I am blown away! I can't wait to start! Thanks!
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    Jan 20, 2010 8:47 PM GMT
    chuckystud saidHIIT will kick your ass.

    Simply put....

    Wind sprints
    bleachers
    lines
    burpies
    a fast basketball or soccer game or hockey game

    Shit like that.

    If you're a Real Jock and played high school / collegiate sports, HIIT is nothing new. It's just really like those first few weeks of practice.

    Here's the kicker: HIIT IMPROVES your cardiac threshold, and burns fat like no tomorrow.

    16 weeks of HIIT and some discipline makes you like this:

    9730_176046.jpg

    You'll want to keep your calories up to support the intense activity. If you don't, you'll drag ass, and compromise muscle.


    Couldn't agree more Chuckystud. My basketball team was Provincial Champions and the sprints and running we did were out of this world. We were always way more conditioned then any team we played.

    HIIT all the way!
  • Tyinstl

    Posts: 353

    Jan 20, 2010 9:23 PM GMT
    chuckystud saidDoing cardio for sixty minutes a day is silly. You need to do HIIT, 12 to 20 minutes a day, keep your calories up, train with weights, and eat small meals often.

    If you don't understand HIIT you'll need to study up on it. I get down to 4% body fat doing 12 minutes sessions twice a day. HIIT is up to 7 times more effective than ho hum cardio and, if you're smart, it will be your fat reduction exercise of choice.


    Seconded

    If you do regular cardio for long periods of time you'll start to consume muscle once your glycogen stores are depleted if i'm not mistaken
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    Jan 20, 2010 9:43 PM GMT
    Cardiovascular training is to improve your fitness levels. If you simply want to appear healthy than skip it all together and strength train while monitoring your caloric intake. There are lots of muscular guys that follow this path and can give you a ton of advice on which routine to follow for this or that muscle group.

    The average person with a belly hiding their 8 pack isn't going to lose muscle mass from doing cardio. It would take at least 2 hours of intense cardio before that process might occur, and I'm finding it very difficult to imagine someone with a big belly capable of sustaining that intensity over weeks to notice any degradation.


  • ja89

    Posts: 789

    Jan 20, 2010 9:50 PM GMT
    I simply did ab workouts to help get my abs back to where they were. But i also used swimming to help me, with concentrating heavily on my abs during the sets.

    here's an example of an ab workout we would do for track practice.

    3 times through the set:
    30 single leg V-ups. (every other leg counts as 1)
    100 Russian twist with 45 lb plate
    15 sit ups with 45 lb plate

    i have many other ab workouts, but those usually killed me every time. As far as swimming, you can do a full cardio/ab workout in one session. If you know the proper technique to swimming all 4 strokes then there are countless possibilities to doing these such workouts. One that will work you the most is Dolphin Kicking on your back for a good distance. I know that will help you out a lot. I hope you can meet your goal and if you have any question about any other ab workouts, I will gladly let you know of many others. Good Luck
  • Celticmusl

    Posts: 4330

    Jan 20, 2010 9:58 PM GMT
    I'm doing one hour of cardio a day since December 26th(Was only doing it 3x a week before) and I have gained muscle mass, especially in the legs. I use heavy resistance at intervals on the elliptical and stationary bike. I have also lost fat as well.

    Of course, to gain the muscle I am doing resistance training 5x a week also.

    HIIT is great, just another tool in the toolbox, not the holy grail. I will post my NEW leg pics in about another month of this training, and so far they are pretty huge.

    My goal is getting down to 10% bodyfat by April 1st, and so far my body says it's working.

    Also, don't forget about the ab and lower back workouts to make the mid section tight.
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    Jan 21, 2010 12:03 AM GMT
    Several university studies show HIIT to be 7 to 9 times more effective than plain, tedious, cardio. I'd put the smart money on HIIT, in that's where the results are the best.
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    Jan 21, 2010 3:23 AM GMT
    Looks like I have some good insights now, but I have a few more things I need to address: I am hungry at night. I can't seem to resist. I am trying to eat things cheese, peanut butter, eggs and whatever else is considered low carb. It helps me to sleep. Is this okay or is it undoing all my efforts?
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    Jan 21, 2010 3:35 AM GMT
    Wow chuckystud that is great advice, thanks a lot.
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    Jan 21, 2010 4:12 AM GMT
    man2muscle saidLooks like I have some good insights now, but I have a few more things I need to address: I am hungry at night. I can't seem to resist. I am trying to eat things cheese, peanut butter, eggs and whatever else is considered low carb. It helps me to sleep. Is this okay or is it undoing all my efforts?


    That's your body telling you to eat, and that you have low blood sugar. Eat. You should eat at least four times a day, and, preferably, even eight times.

    Eat some carbs.

    The lowest I EVER go on carbs is 150 on 5 meals a day at 30 grams a pop, even pre-contest. Eat. You blood sugar is low and your brain is telling you to get it up. DOH! When I'm not concerned about leaning out I'll go 1200 grams of carbs or even more.

    You can get a glucose tester at Wally World for $10.00. Get one. Test your blood. See for yourself.
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    Jan 21, 2010 4:15 AM GMT
    man2muscle saidI want to lose my gut so my abs can start showing. What is the best thing to do? PS I am watching carbs and no sugar and I do cardio for 30 minutes a day


    You need to Run in place mate. I lost 40 pounds in 3 months two years ago doing that for fifteen minutes a day and changing my diet. When you run in place, make sure to get your knees as high as you can each time. Do it in your room cause you will look rather ridiculous while doing it, but it works. I got my mom to lose 22 pounds this way as well. This exercise really focuses on the belly fat and sheds it off......

    cheers
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    Jan 21, 2010 4:32 AM GMT
    HiIT IS CARDIO. I dare you, just dare you to take one of my cycling classes where I do interval training and then tell me it isn't HiIT and isn't cardio.

    I am tired of hearing people preach HiIT works for all body types, o it doesn't.

    My legs look like Chucky's after cycling. I'll post a pic next Monday when I am back in the studio.
  • Celticmusl

    Posts: 4330

    Jan 21, 2010 5:13 AM GMT
    Pinny said HiIT IS CARDIO. I dare you, just dare you to take one of my cycling classes where I do interval training and then tell me it isn't HiIT and isn't cardio.

    I am tired of hearing people preach HiIT works for all body types, o it doesn't.

    My legs look like Chucky's after cycling. I'll post a pic next Monday when I am back in the studio.




    HIIT has been around for aeons, but now it has a new name and studies to back it up.

    When I was in track and field in high school a century ago, we would walk, sprint, then run, then sprint again, etc. Trail biking is about the same thing as long as you keep up the intensity.

    HIIT might work for everyone if they do it correctly, but that doesn't mean everyone has to do HIIT to be active, fit, and in great shape. I was involved in an empirical study of Circuit Training at Kent State in the late eighties, and I do believe this way of training also has some pretty astounding stats to it's credit. I was at 16% bf at the beginning of a three month testing of Circuit Training, and at the end was at 13% without changing my diet.
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    Jan 21, 2010 5:17 AM GMT
    right now, i am trying to watch my carbs to lose the fat, but I dont want to lose my gains. Everyone says at the gym, that i CANNOT have my cake and eat it too; another words get fat and beef up or lose weight and twink out ..no offense! but i am stuck in the middle. i want abs, but i want muscles too. Will the program allow me to have both? This has been a hard road back working out and doing cardio along with giving up all the things I love like ice cream.