You can't really spot reduce. Diet and some cardio exercise will help you lose weight overall, which will result in some loss around your gut.
I have disc problems in my lower back (ruptured two discs last year). I don't have a lot of pain now. For cardio, I walk and do the elliptical/cross-trainer - about 25-35 minutes four times per week, and I walk to and from work (about 30 minutes total per day).
I also work out with a trainer on strength training, specifically focusing on strengthening my core muscles and back. I definitely don't to sit ups. Core strength training tightens up your abs, which makes my abs a bit flatter.
Other options for activity include swimming, water exercise (like water running), tai chi (not cardio but good for you), yoga (not cardio but very good for strengthening your core).
Fitness Minutes: (292,213)
8/23/10 10:57 A
Ideally, you really should start with a talk with a full physical. Find if your doctor thinks you're healthy enough to engage in physical activity. If you're doctor gives the all clear, why not start with a daily walk ? Walking is excellent cardiovascular exercise. Cardiologists will tell you that walking for 30 minutes each day can reduce your risk for heart disease by over 30%. Not bad for a 30 minute walk.
Ultimately, weight loss is all about what you eat. You can't spot reduce areas of your body you don't like. As Motivated noted, it's an all body process.
So, if you eat right, watch your portions and get some regular exercise that includes some strength training, you will eventually lose fat off your entire body, not just your belly.
If you find you have a beer belly and want to get rid of it, you're going to have to cut back on the amount of beer you drink. A beer once in a while is okay, but if you're trying to lose weight, you don't want to do it every day. Beer has calories and the more you drink, the more calories you intake.
Most people don't realize how many calories they drink in the form of Starbuck's coffees, sodas, beer, alcohol, etc... caloric drinks add up fast. Do make sure you start drinking plenty of water. Water will help flush your system.
So, don't be afraid to talk to your doctor. You really should know what your starting numbers are i.e. blood pressure, blood sugar, cholesterol, etc... those will get better as you become healthier.
Burning fat is an all-body process, and there isn't much you can do to target where you lose weight from. Specific exercises will build up the core muscles, but will do nothing about the overlying layer of fat. So sit-ups would not be effective in reducing a beer belly anyway, even if you could do them.
What you can do is to reduce your overall body fat through a combination of cardio, all-body strength training and watching your intake, and sooner or later some of it will come off the belly.
Many people find something as simple as walking to be a great form of low-impact cardio. Swimming or water-walking is another good exercise if impact is an issue. Cycling is another option.
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