Belly Fat

[ibike2]

Ok....This is a little early I know. The Holidays are almost over, next year is almsot here. And it is time to start thinking about getting serious on losing weight and training!

I carry most of my weight in my stomach. I was wondering if there were any exercises you would recommend.

Situps or Crunches? What kind? how many?? There are so many different ones to choose from. What works best for you?

Core Training?

Is there something you find that you eat that helps keep you full? I know that when I spend hours on my bike, I get hungry. I do eat when I ride and I do eat after I ride. How do you control the want to eat more than you actually need?

Any ideas? Any suggestions? Any help would be greatly appreciated!

Merry Christmas!!

[nscrbug]

I have always heard and believed the old saying that "abs are made in the kitchen". However, I am one that struggles constantly with my diet, so...for working my abs I generally tend to rely on a few key exercises - bicycle crunches (I do 4 sets of 30), stability ball crunches (4x30), prone planks (3 @ 1 minute), side planks (4 @ 30 seconds), and this one ab machine at my gym that I like to do.

[indysteel]

I don't think you can really target fat loss to a specific part of your body. That's not to say that you shouldn't work on your core, but don't expect that work to specifically remove belly fat. IMO, a mixture of resistance exercise (to build muscle and speed metabolism) and cardio to burn calories is the best way to go. As for diet, you might start with a food diary to track your eating habits. I like apples and almonds as a snack. I aim for nutrient dense and whole foods. I eat a lot of fruits, veggies, beans, whole grains and lean proteins, with some healthy fat thrown in. But too much of even healthy foods will make you gain weight, so portion control is important.

[Artista]

Indy is right. We have to work the whole package including diet, muscle building & cardio to make any significant difference in our body shape. Years of dieting only left me with a smaller version of my heavier shape. It wasn't until I started working the diet, muscle building & cardio that my shape really changed, including getting my waist trimmed up. The side benefit is what weight lifting did for my riding. All of those squats & lunges have enabled me to consistently beat my athletic, bicycling, husband up hills! (O.K., he still leaves me in the dust on the flats, but I'm happy to be able to do even one thing better on a bike than he can)

Interestingly enough, I never really focus on building my core. It seems that holding my abs tight during all of my weight lifting exercises is enough to keep my core strong & trim.

Also, consuming moderate amounts of protein helps to keep me feeling full while dieting to lose weight.

[ibike2]

[QUOTE=Artista;550525]We have to work the whole package QUOTE]

Guess I better take a minute and come up with an plan/program to: Work my whole package!

nscrbug: I am definately including your core exercises.

Thank you all for the info!

[itself]

Ok much of what everyone has already said:

1. Diet
2. Weight lifting: Muscle burns fat.
3. Core exercises

The key is NOT to go crazy. I work out with weights 2-3 times/wk, for only thirty minutes. My core exercises, twice a week for thirty minute periods each. Then get a ride in and a hike in when I can.

Don't say "I don't have the time." Make the time! You make time to go to work, to ride, to sleep. Make the time for these short workouts.