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Best Exercise to Lose the Stubborn Belly Fat
December 9th, 2009 | 
Author: Contrary to what you may have heard, the best exercise to lose the stubborn belly fat is actually a whole lot of fun and not as strenuous as you think. Of course, belly fat is very difficult to tackle or even get rid of. But by following a planned out exercise regime, you will see for yourself the tremendous effects it has on your belly fat.
A lot of people do opt for aerobic exercises as the best exercise to lose the stubborn belly fat and the reality is aerobics work but you can also do simple stomach exercises along with diet. However all of the above needs to be done with steadfast discipline as well as determination.
Stomach exercise is essential so that the lower as well as the upper abdominal muscles can be toned powerfully. This way they do not appear unsightly or flabby. A positive side effect of abdominal exercises is that you will suffer less from back related pains as you naturally develop stomach muscles and back muscles that are powerfully strong.
Did you know that the Rectus abdominals is the muscle that stretches down from the ribs to the hips? In fact, it isn’t known to many people that the external as well as internal oblique slopes down to the sides of the waist. After all this is their job to rotate the torso even as they focus on assisting the abdominal muscles to tighten while you exercise in curling and twisting movements.
Here are some exercises you can do but you must remember that you need to work the whole body, you cannot isolate fat you need to work on fat as a whole.
Crunch – Lie down on your back with your knees bent; slowly make sure that you lift your shoulders off from the floor. The focus is moving your ribs toward your hips. Reverse Curl – Once again, you must lie on your back, bend the knees towards the direction of your chest. Your hips should be on the floor. Then, contract your abdominal muscles at the same time. This would be good for your abdomen.
Abs exercise with a ball – Invest in a stability ball because it works as a fantastic device for the abs and lower back exercises you want to do. Because the exercise ball has a curve, your lower abdominal muscles become well trained with the wider range of motion. Bicycle exercise- This is one of the best abdominal exercises because you have to pull in your abs muscles really well. With these simple exercises, get started.
To learn more on how to lose abdominal fat select one of the links below. You will also get a Free Bonus ebook – “Training & Nutrition Insider Secrets for a Lean-Body”.
Benjamin Wise
http://www.articlesbase.com/health-articles/best-exercise-to-lose-the-stubborn-belly-fat-288841.html
Posted in exercise belly | 
Tags: Abdomen Exercise, Abdominal Exercises, Abdominal Muscles, Abdominals, Aerobic Exercises, Aerobics, Back Muscles, Best Exercise, Crunch, Exercise Regime, Hips, Knees, Ribs, Slopes, Stability Ball, Stomach Exercise, Stomach Muscles, Stubborn Belly Fat, Torso, Whole Lot
Best way to lose stubborn belly and hip fat?
I know this question is asked often, but after reading already answered questions on this topic, I didn’t get quite what I was looking for. I’m 15 years old, and I have baby fat around my tummy and hips which makes me self conscious to wear swim suits, or fitting shirts. I’m 15 years old, 5 foot 3 inches, and I weigh around 116-118.
I’m not concerned about dropping my weight in pounds. What I want is to lose the stubborn baby fat around my hips and belly(naturally).
I’m tired of telling my friends, "Naw, not today.. I don’t feel like swimming." because my babyfat makes me self conscious and extremely sad.
What is the best, matural way, to lose stubborn fat through diet and exercise?
I’m not going to be a vegetarian, I like meat. I’m still growing and I need the proteins, iron, and nutrients in meat. Vegetarian might be okay for "some", but I’m not a fan of vegitables for starters, but I depend a lot on meats.
Stop eating processed foods and do some abdominal exercises. Look up exercises on-line.
References :
walk and crunches, You will probably need a healthy eating plan i lost me baby fast by following a special diet it’s not easy but it’s worth it.
herbalife.com and 45 minutes everyday of exercises but i mean fast walking, jogging swimming, and even jumping rope.
References :
Not sure if that will help but you have to make strength exercises for the areas you mentioned
References :
yoga is the best way i think
References :
this will help you-All about weight loss-http://www.quick-weight-loss.blogspot.com
You answered your own question. And if you are 5′3 and 118 you are doing great. EXERCISE to feel better.
Cut down on White stuff-or eliminate it altogether–and replace all white stuff with brown stuff–whole grain bread-whole grain noodles-natural sugars-no sodas.
Yoga for long torso muscles, and weights for muscles instead of fat.
Go swimming–and enjoy being young and rejoice that your body WORKS.
Try thinking outside your own skin–like volunteering to help at a homeless shelter or read to cancer patients. You will be amazed at how wonderful life is when your belly fat is not the focus of your life.
References :
momma of grown children, boot camp survivor, same size as you when I was 20-48 years old
The most effective and simple way to say goodbye to that so called ’stubborn baby fat’ is to become pure vegetarian. Don’t go for processed and junk foods….they are most happily would act to grow more fats around your tummy….so avoid them. Say always no to chocolates, cakes, candies and coffee…..these four ‘c’s are enemy for your figure…..and mostly make sure to walk at least for an hour preferably nearby garden early morning. And dont eat anything between your walk and shower. Suceess is yours.
By the way, this process is very time-consuming. Don’t believe in miracle or "Instant Success"…..and just believe in yourself that you are to do it. Cheer up !
References :
The ONLY way you will be able to lose that unwanted fat around your stomach and hips is by reducing your overall body fat. You cannot "spot reduce" a certain area.
I have some suggestions for you if you want to lose body fat and tone up
Always check with your doctor before beginning any exercise and nutrition plan.
You need a good combination of aerobic activity and resistance training combined with a healthy diet. It is not recommended to lose more than 1-3 lbs a week. If you want to lose weight the correct and safe way that will stay off for the long-term, you need a good comprehensive exercise and nutrition plan.
A good program looks like this:
Always warm up and cool down
Muscular Strength & Endurance-you need a good resistance training program that includes exercises for all muscle groups (hips, chest, upper and mid back, legs (quads and hamstrings), shoulders, lower back, upper arms (biceps and triceps), calves, forearms, abdomen, and the gluteus maximus).
Your intensity should be 70-80% 1-RM or 8-12-RM, 8-12 reps, 1 or more sets, 3 times a week for 6 weeks or more when you begin a resistance program. You should begin with 1 exercise for each major muscle group and make sure the days you do resistance training are not consecutive meaning you don’t exercise the same muscle group two days in a row. As you continue your program you can add more exercises, add weight, and change up your program to include more days or just work specific muscle groups on specific days. As your muscles grow stronger you will be able to reduce the rest time between each set. You should rest for about 30 seconds between sets.
Muscle is metabolically active and therefore when you gain muscle it burns more calories and helps to raise your metabolism.
If you do not have money for a gym membership or do not have access to one, here is a great website to create a work out plan only using your body weight.
http://www.bodybuilding.com/fun/exercises.php?MainMuscle=&Equip=BodyOnly&Isolation=
You can also search for all kinds of exercises that use weight.
Here is another great website for finding some good exercises for different parts of the body.
http://www.preventdisease.com/fitness/Strength_Exercises.html
Here is a great link to a comprehensive musculoskeletal atlas of the body to help you understand what exactly you are working
http://www.preventdisease.com/home/muscleatlas/content.html#102
Also, if you are having trouble deciding what type of program you should be doing, here is a website that may help you to better understand the different forms of strength.
http://www.bodybuilding.com/fun/kelly2.htm
Cardiovascular Endurance-This part is extremely important for fat burning and enhancing your overall cardiovascular performance. You need to include a warm-up and cool-down. In order to have an effective cardio plan you must first make sure you remain in your target heart rate zone for at least 30 minutes a day (you can start out doing this for 3 days a week and build up) and then you can build up to 45-60 minutes a day. This will seriously help to burn fat as well as raise your VO2Max which is basically a number that represents the capacity of your cardiorespiratory system. The higher the number the more efficient your cardio system is. You can learn more about VO2 at the following website.
http://www.preventdisease.com/news/articles/vo2_max_how_fit_athlete.shtml
In order to determine your target heart rate, do the following:
know these numbers:
maximum heart rate= (220-age)
resting heart rate=(get this by counting your pulse for a minute when you first wake up in the morning)
heart rate reserve=(maximum heart rate-resting heart rate)
then calculate training intensity:
TI= Heart rate reserve x percentage(use 70%-85%) + resting heart rate
Now your training intensity number is important because this is the number you want to reach for a particular training intensity. This is the number your heart rate has to get to in order to be in the optimum cardio training zone.
You can perform the TI equation for 70% and then another for 85% to get a good range for your heart rate. This is your own personal target heart rate zone.
You can either count your pulse yourself or use a heart rate monitor while you are exercising. You can buy one at most electronic stores. I recommend the heart rate monitor because you don’t have to do anything and it lets you know where you are. Some even beep when you reach your zone or when you go above it. Mine has a strap you put on under your clothes and a watch that shows you your heart rate as well as other things. Now of course, any type of heart rate monitor will not be perfect because there are factors that are not taken into account, but it is one of the most accurate ways to keep track of your heart rate that is easily available to the public.
Here is a website to help you calculate your target heart rate zone
http://www.preventdisease.com/healthtools/articles/thr.html
Here is a good website for some information on how to measure your physical activity intensity
http://www.cdc.gov/nccdphp/dnpa/physical/measuring/met.htm
Now, I needed to tell you all of that so I can let you know what cardio activities will fit this type of requirement.
The following are great activities for a good aerobic plan:
cycling, jogging, running, walking, rowing, stair climbing, elliptical machine, aerobic dance, bench step aerobics, hiking, in-line skating, skiing, rope skipping, swimming, and water aerobics.
Any of these activities are acceptable only if you make sure your heart rate stays within your target heart rate zone. This does not count your warm-up or cool-down either. You need at least 30 minutes within your zone for the best benefits because for most people your body does not begin to burn fat until you have been working aerobically in your heart rate zone for at least 30 minutes. Of course all exercise is good for you, so even if you do not make it to your heart rate zone, it still is good for you and there will be benefits from it. Just work your way up, start slow, and you will be gradually improving your body’s cardiovascular performance and burning fat. Once your body gets used to performing aerobically it will begin to burn fat faster than someone who is not on a cardio program.
You can find calculators at the following website to calculate about how many calories are burned by different activities.
http://www.preventdisease.com/healthtools/tools.html#bctwr
Here are a few websites that will help you to begin a fitness walking program
http://www.preventdisease.com/fitness/fitness_walking.html
http://www.preventdisease.com/fitness/walking_schedule.html
Or if you prefer, you can begin a jogging program
http://preventdisease.com/fitness/fitness_jogging.html
Body Composition-this includes your body fat percentage, bone frame, as well as how much muscle you have. Most people focus on only weight, but you should not put as much focus on that as much as what your body fat percentage is (get it tested at an exercise facility with skinfold calipers). You should also get circumference measurements done. This includes your neck, shoulder, chest, waist, abdominal, hip (buttocks), thigh (proximal), thigh (mid), thigh (distal), knee, calf, ankle, arm (bicep), forearm, and wrist. You should be able to do this at a gym. You should get all of this information done before you start your program and then you can see how you improve.
You can calculate an estimate of your body composition and target weight here:
http://www.preventdisease.com/healthtools/tools.html#bctwr
The following website will help you to understand a little more about body composition
http://preventdisease.com/news/articles/muscle_vs_fat_measure_what_matters.shtml
Flexibility- Most people do not even think about this, but it is very important because it helps to prevent injury and it helps you to perform every day activities. It also has an effect on all your other programs. You should perform 10-12 flexibility exercises every day. Slowly stretch the muscle to a point of mild discomfort but not necessarily pain. Hold stretch for 10-30 seconds, and do 3-5 reps for each stretch. This should take about 15-30 minutes per session. If you do not have time to do this every day, try to do it 2-3 times a week.
Here are some good websites to learn more about flexibility and stretching
http://preventdisease.com/fitness/fundament/articles/stretching.html
http://www.cmcrossroads.com/bradapp/docs/rec/stretching/
Diet- You have to make sure that you eat right and that means following the food guide pyramid. All those low carb diets or fad diets out there will not help you lose weight safely. You can read more about the risks of low carb diets at the following website
http://www.preventdisease.com/news/articles/032006_low-carb.shtml
Know that 1 lb. of fat is equal to 3,500 calories. So if you eat 500 calories less per day for a week than you normally would (by either cutting back or changing what you eat or even by burning 500 calories from exercise) that is 3,500 calories and you should lose 1 lb. that week. I know that does not sound like a lot, but it is a proven fact that you should not lose more than 1-3 lbs. per week because it is not safe nor does it stay off. If you work to lose 1-3 lbs a week then it is much more likely to be the safe way and will stay off for long-term if you continue to live a healthy lifestyle.
I do not like the word diet because most people think of a diet as a short-term way of losing weight when the most effective way of losing weight is to completely change your lifestyle.
Here are some ways to change the way you eat:
Always follow the food guide pyramid with focus on fruits and vegetables and lean meat such as chicken or fish.
Make sure you get enough fiber and water in your diet. You should get 20-30 grams of fiber every day along with plenty of water. You can go to http://preventdisease.com/home/tips65.shtml to learn more about fiber and tips on how to get more in your diet. You should drink a total of 8 eight-ounce glasses of water a day at least. This is different for everyone, but you should be able to figure out about how much water you need a day. You can go to
http://preventdisease.com/news/articles/how_much_water.shtml to learn more about how much water you should drink.
Get your carbs from complex carbohydrates (pasta, rice, grains, cereals, potatoes, dried beans and peas) that contain whole wheat. When you buy something such as bread make sure the first ingredient is whole wheat and does not contain the word enriched. You can learn more about carbohydrates at the following website.
http://www.preventdisease.com/fitness/weightloss/articles/carbs.html
You can also learn how to choose healthy breakfast cereals at the following website
http://www.drmirkin.com/nutrition/N180.htm
Learn what serving sizes are and how to properly use them. This is very important because the average American consumes way too much and it is because serving sizes are out of control.
Even when you go out to eat or to fast food places you can eat healthy. Choose low fat or low calorie food items such as a salad ( fat-free cheese and dressing), grilled chicken sandwich, etc. When you go out to eat you can also split an entree with someone or ask them to put half in a to-go box in the back before they even bring it to you.
Always eat breakfast and never skip any meals. I have also done research on this and this helps to keep your metabolism up and makes sure you do not overeat, among many other things. Try for 3 meals a day with 2 snacks.
Try as much as you can to stay away from saturated and trans fat because they are both bad for you and should be consumed as little as possible. Mono and polyunsaturated fats or good for you but fat should only make up 25-35% of total calories. If the food label ingredient list contains "partially hydrogenated" that means it contains trans fat and should be avoided when possible. The following website offers a plan to follow to help fight fat
http://msn.prevention.com/article/0,5778,s2-4-60-105-1138-1,00.html
Watch out for your caffeine intake, you can find how much caffeine is in certain things at the following website.
http://health.yahoo.com/topic/nutrition/foods/article/mayoclinic/CE619C35-D037-4016-A9CBEA9A3ECBCEB6
A lot of people also focus on high protein but in reality you only need .8 grams of protein for every kilogram of your body weight.
People who are on a resistance training program may consume up to 1.2 grams of protein for every kilogram of body weight.
So for me I weigh 135 lbs. and I figure my body weight in kg as follows:
135 divided by 2.2= 61.4 kg
61.4 kg x .8= 50 grams of protein a day.
61.4 kg x 1.2=74 grams of protein a day.
My range is 50-74 depending on my exercise level.
You can check out this online calculator to find out about how much protein you need.
http://www.preventdisease.com/healthtools/articles/protein.html
The following website also has a list of the 29 healthiest foods or “power” foods and why they are so
http://www.bellybytes.com/articles/29foods.shtml
There is a formula you can use to calculate an estimate of how many calories you would need to eat every day to either maintain your current weight or to lose weight based on different factors.
You can go to this website to calculate an estimate of your total daily energy requirement from your BMR+AMR.
http://www.preventdisease.com/healthtools/articles/bmr.html
Here is a helpful website to understand how to manage your metabolism
http://preventdisease.com/home/weeklywellness163.shtml
Also here is a helpful website to find out what nutrients a food contains
http://www.nal.usda.gov/fnic/foodcomp/search/
Here are some other websites to help you understand how to eat healthier
http://www.preventdisease.com/fitness/nutrition/articles/healthyeating.html
http://www.preventdisease.com/fitness/weightloss/articles/management.html
http://www.mypyramid.gov is a great website to use to keep an online track of calories and many other things. It is free and also provides you with additional information to help you lose weight.
Here is another website to check out to understand the modes of fitness better.
http://preventdisease.com/fitness/fundament/articles/types_exercises.html
I have a powerpoint presentation on several of the fad diets that people are on today if you would like to contact me for it.
I also have a powerpoint presentation on the importance of breakfast if you would like more information on that also.
I would recommend you find a certified personal trainer and a registered dietician in your area to help you lose weight.
It is very important to know that not all personal trainers are educated the same and therefore you must make sure if you use one they are properly certified. The following website gives you more information on this subject.
http://www.preventdisease.com/news/articles/not_all_trainers_equal.shtml
References :
I’m an Exercise Science Major and Nutrition Minor
Several years of research
Please read the recommendations below. Also, go to the book store and locate the book "Weight Training for Dummies". In chapter 15 you will find excellent information on how to perform abdominal exercises correctly. Page 218 of the book dispels all the myths surrounding abdominal training.
The following healthy living recommendations will help you if you’re trying to lose weight, tone up your muscles, have aspirations of building lean muscle mass, are attempting to get a wash board stomach, or just want to feel better:
*1) Burn more calories then you’re consuming everyday and measure your results using the following formula: Calories Consumed minus Basal Metabolic Rate (BMR) minus Physical Activity minus the Thermic Effect of Food (TEF). A website that explains this formula in more detail and will help you determine how many calories you need to reach or maintain a certain weight is at http://www.primusweb.com/fitnesspartner/library/weight/calsburned.htm
Get a diet and fitness calculator that you can put on your computer or cell phone. This will allow you to easily calculate the above formula, set goals, log your daily calorie consumption, and register your physical activities.
Set realistic goals for your ideal body weight. Here are two websites that will calculate a suggested body weight:
Adults: http://www.halls.md/ideal-weight/body.htm
Teens/Children: http://www.kidshealth.org/kid/exercise/weight/bmi.html
It is difficult and unhealthy to lose more than one or two pounds per week. There are 3,500 calories in a pound. If you eat 500 fewer calories per day for a week you will lose one pound. If you burn through exercise 500 more calories per day for a week you will lose one pound.
*2) Eat natural and organic foods found on earth versus something created by a corporation to make money. Eat meals in small portions throughout the day and take a good multi-vitamin supplement.
Avoid “High Glycemic Load Carbs” (sugar, pastries, desserts, refined starches such as breads, pasta, refined grains like white rice; high starch vegetables such as potatoes) and drink lots of water. Read this article for more information on high GL Carbs:
http://www.hsph.harvard.edu/nutritionsource/carbohydrates.html
Do not try fad diets or diet pills. Here is an excellent food pyramid that anyone can follow: http://www.rayandterry.com/html/images/PyramidLRG.gif?osCsid=26a424be471d1337e7c2f105d5c64d9d
*3) Exercise on most days by doing cardiovascular training and/or resistance training activities.
Read a book or find a certified trainer to make sure your doing all resistance training exercises correctly. A great book to buy that teaches you the resistance training basics is “Weight Training for Dummies”. A superb magazine to buy with resistance training routines that will not get you bored is "Muscle and Fitness". Signup for the free newsletter. An excellent free online resource is at http://www.exrx.net/
A good book to buy that teaches you the cardiovascular training basics is “Fitness for Dummies”.
*4) Get plenty of sleep. Sleep experts say most adults need between seven and nine hours of sleep each night for optimum performance, health, and safety.
*5) Educate yourself continually on health issues and make a life long commitment to good health. A great free publication is “Dietary Guidelines for Americans 2005”. A superb book to read is “You The Owner’s Manual”. An excellent periodic publication is the “Nutrition Action Health Letter”. A reputable test you can take to measure your biological age is at http://realage.com
Look at all areas where you can enhance your health. For example, make improvements in the quality of the air you breathe. Review outdoor air quality forecasts where you live and get an indoor air purifier. Send me an email or yahoo instant message to "gainbetterhealth" if you want an indoor air purifier recommendation and if you have any questions.
*Click on all the source links below to get the full benefit of the recommendations. The answers presented to your health questions are not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition.
References :
My 25 years of health research and experience.
Source Links:
Calorie Calculators:
http://www.nutritiondata.com/
http://www.calorieking.com/foods/
Calculate Basal Metabolic Rate (BMR): http://health.discovery.com/tools/calculators/basal/basal.html
Physical Activity Calorie Calculators:
http://primusweb.com/fitnesspartner/jumpsite/calculat.htm
http://www.weightlossresource.com/tools/exercise/calculator1_2.cfm
Calculate Calorie Requirements:
http://www.primusweb.com/fitnesspartner/library/weight/calsburned.htm
Cell Phone Diet & Fitness Calculator: http://www.handango.com/PlatformProductDetail.jsp?siteId=1&osId=388&jid=864F14BAD8AEFX9A566E6X3ADCD1EE78&platformId=1&N=4294927681%2095584&productId=20058&R=20058
Desktop Diet & Fitness Calculator:
http://www.handango.com/PlatformProductDetail.jsp?siteId=1&osId=388&jid=864F14BAD8AEFX9A566E6X3ADCD1EE78&platformId=1&N=4294927681%2095584&productId=24053&R=24053
Free Online Diet & Fitness Calculators:
http://www.mypyramidtracker.gov/
http://sparkpeople.com/
http://www.fitday.com/
Body Weight Calculators:
http://www.halls.md/ideal-weight/body.htm
http://www.kidshealth.org/kid/exercise/weight/bmi.html
Natural and Organic Foods: http://www.wholefoodsmarket.com/products/index.html
http://www.wildoats.com/u/home/
Multi-Vitamin Supplement: http://www.carlsonlabs.com/product_detail.phtml?prodid=00122&categid=8688&PHPSESSID=98e0fc93b6652bcf3d1afa9324303f65
Glycemic Index and GI Database Website: http://www.glycemicindex.com/
Harvard School of Public Health article on Carbohydrates:
http://www.hsph.harvard.edu/nutritionsource/carbohydrates.html
MayoClinic Article on Water:
http://www.cnn.com/HEALTH/library/NU/00283.html
Food Pyramids:
http://www.rayandterry.com/html/images/PyramidLRG.gif?osCsid=26a424be471d1337e7c2f105d5c64d9d
http://www.mypyramid.gov/
Certified Trainers:
http://www.acsm.org//AM/Template.cfm?Section=Home_Page&WebsiteKey=3bb8c0a3-b699-44f5-99ca-4c9e64600c5e
http://www.nsca-lift.org/
http://www.acefitness.org/
http://www.nasm.org/
Weight Training for Dummies: http://www.amazon.com/gp/product/0471768456
Muscle and Fitness:
http://www.muscleandfitness.com/
Exercise Prescription on the Net:
http://www.exrx.net/
Fitness for Dummies:
http://www.amazon.com/gp/product/0764578510
Sleep Website: http://sleepfoundation.org/
Dietary Guidelines for Americans 2005:
http://www.cbsnews.com/htdocs/pdf/foodguide.pdf
You The Owner’s Manual:
http://www.amazon.com/gp/product/0060765313
Nutrition Action Health Letter:
http://www.cspinet.org/nah/
Realage Website: http://www.realage.com/
AirNow Website: http://airnow.gov/
Indoor Air Purifier Ratings: http://www.air-purifier-power.com/top-10-air-purifiers.html