I have found that by running my stomach does get flatter. When you lose body fat you will thin out all over. It takes time but stick with it.
Fitness Minutes: (18,075)
1,260 4/20/12 9:12 A
running will help but I have read the best way to loose that belly fat is intense exercise such as interval training or skipping stuff like that
Fitness Minutes: (22,499)
518 4/20/12 9:06 A
Personally I find my stomach tighter and flater the day after a 3mile/5km run. I does help.
My husband is an avid biker. He can and has biked in 24 hours bike races without stopping! So he's a fit dude, but at 6'3" and 220lbs he wanted to lose a few pounds. He used to hate running but last year he took up running 2-3X a week and has dropped 25lbs! He has lost a lot of fat in his waist, he's always had slim legs and so he hasn't lost much in the legs. He's leaned out in the face, arms and shoulders as well but most of his weight loss is in his core.
I am a big fan of doing a little of everything and running a few times a week will help your waistline for sure.
You can get in a pretty good stength workout using just your own body weight for resistance. Examples of great body weight exercises include squats, pushups (modified or wall pushups if necessary) and planks.
A milk jug full of water is good for about 5 lbs. Resistance bands are a great low-cost ($10-15) purchase - versatile and easy to store - no stubbing your toe on those babies.
For a homebased workout I would suggest doing interval training. There are great programs that use your own body weight for resistance, are short duration but high intensity. Some of the ones I"ve used are Bodyrock.tv (they post a new workout everyday - newer ones use equipment but it you back to the beginning you'll find traditional bodyweight exercises), Tabata training (look it up on Google for different routines) or just functional strength. ALl of these focus on the basics for a full body workout using some variation on squats, lunges. pushups, pullups, and core.
Fitness Minutes: (14,252)
9,673 4/18/12 1:06 P
2-3 lb weights won't do much for you. :) They're fine in the beginning, but not worth much after you get used to them.
Kettlebells are something that are a great workout, but have a high potential for injury if you do them improperly. It's best to learn to do them in a class with a certified instructor. dragondoor.com (I think that's the right URL, someone correct me if I'm wrong) has the best DVDs for Kettlebell training... do NOT use a Jillian Michaels kettlebell workout. She's pretty terrible.
If you go to the fitness tracker, you can tell Sparkpeople what kind of equipment you have, and it'll generate a workout for you! It has demos and such that you can follow.
Fitness Minutes: (2,301)
74 4/18/12 12:18 P
Thanks for all of your feedback!! Sounds like strength training is in my future....any suggestions on at home excersises I can do and what equipment to use? (I'm a single Mom and work full time so getting to the gym is nearly impossible!) I currently just have 2-3 lb weights which I can't see doing much. Has anyone had any success in using kettle balls? any other thoughts? I do have the Jillian Michaels 30 Day Shred-would you consider this strenght training?
I really appreciate the input! Good luck to all of you as well!!
Edited by: JMM413 at: 4/18/2012 (12:23)
Fitness Minutes: (15,946)
1,078 4/18/12 10:07 A
I've noticed a difference in my stomach when I started running for my cardio as opposed to just using the elliptical. Maybe I'm just seeing things, but to me it looks different. But also as a runner, it's important to do strength training since it does engage your core a ton. That combined with eating well should yield you some great results!
When I first lost weight 5-6 years ago, that was the first spot where I lost any weight (my stomach). I was doing weight watchers, plus working out... and only doing a little bit of strength moves once every few weeks. I did gain some of that weight back and have been struggling losing my stomach since, but am working on it (and my overall health) currently.
I do a core class at my gym once a week, which makes my abs suck in my stomach more, plus I am amped up my workouts by combining a run/walk interval workout on the treadmill and then the elliptical. So far I am feeling more toned, which is what I am really looking at getting to this time around. But as always, I am hoping my stomach is the first to go! I have always struggled with it.
Running is no more, and no less effective in reducing stomach fat than any other form of exercise that burns the same number of calories. Of course, it does burn those calories in less time, and also helps build your cardio fitness.
You mention increased cardio, and healthy eating, but you don't mention strength training. ST is actually very effective in reducing fat, and changing body composition.
So, they're totally right about spot losing...BUT....
I do find that running slims my middle. I think it's because the impact and bounce in the workout force your core to engage in ways that a lot of cardio machines don't. Engaged core=tighter muscles. Tighter muscles tuck the fat in better.
UNIDENT is right - no single specific type of exercise will get rid of fat from a single, specific body part. Fat loss is a total-body process.
The first and most important thing is your nutrition - it doesn't matter how hard or how often you work out if your eating is a trainwreck, so make sure you're on target with your nutrition goals and calories.
The second most important thing you can do is lift weights. Many women are afraid to do this because they think they will bulk up - this is a total myth. You won't get huge or look like a dude if you pick up a weight. What you WILL do is help your body burn more fat by speeding up your metabolism and minimizing the muscle loss that occurs during cardio.
The third thing is cardiovascular exercise. You need this, but you also need weight training or else you will get unsatisfying results due to muscle loss. The more muscle you keep, the more calories you burn even at rest, so make sure you're lifting weights in addition to your running.
Your genetics and your body chemistry will also play a big part in where you lose fat first, where your trouble zones are, etc.
Unfortunately, no exercises target any particular body fat. Where you lose it from is determined largely by genetics and can't be over-ridden.
Keep up the regular exercise and healthy diet! Your body will lose fat from wherever you're genetically programmed to, but if the tummy is a trouble spot it will eventually catch up as you keep losing.
Fitness Minutes: (2,301)
74 4/17/12 2:49 P
In the last month I have recently started incorporating running into my treamill workouts. My goal has been to try running 2 out of my 4 miles logged which I have done. Along with eating more healthy I have lost 7 pounds in the last month but I'm just wondering if I will lose any weight in my stomach from running? After 2 kids it seems nearly impossible to lose my spare tire under my belly button....any input is appreciated!
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