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HAWKTHREE's Photo HAWKTHREE SparkPoints: (67,647)
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11/24/17 7:13 A

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I think body build has a bit to do with the gut area. I can remember being criticized by my husband when I weighed 130 pounds (I'm 5'9") for having a gut.

Decades later, I still don't have a model-thin waistline. But I have noticed that pilates classes on machines (not on floor mats) has given me back an indent to my waistline. The machines give a whole body workout that forces using the core.

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There is no such thing as the final success in life. What is really meaningful is the courage to face the next minute, the next hour, the next day.


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NITEMAN3D's Photo NITEMAN3D SparkPoints: (278,311)
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11/24/17 12:02 A

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Men tend to grow a gut as the first sign of weight gain and when you go the other way, it's the last to go. So.... the only tip I can offer is to get to your ideal weight. Control your diet and use a regular fitness program to get to that point. That way, when you get to your final goal (no gut), what's under the fat will be toned and ready for display. Finally and most importantly, never quit!

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Dave A.- South Central PA, USA

"Never argue with stupid people, they will drag you down to their level and then beat you with experience." - Mark Twain


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RUBYREDSTAR19's Photo RUBYREDSTAR19 Posts: 7,381
11/15/17 8:05 A

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cardio and clean eating



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FREDDYTT's Photo FREDDYTT Posts: 159
11/4/17 12:40 A

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I lost 30 pounds in 10 weeks so far. I have lost weight before, different ways, but the most effective way by far is eating whole foods and doing full body, calisthenic exercises. I eat a balanced diet, that meets the guidelines put forth by SP and I stay within my recommended calorie intake AND within my recommended macros. I cant stress that enough. I read a lot of posts in the nutrition board where folks are not getting enough protein, or fiber. It seems to be common. I also read a lot of posts where the focus is cardio and not strength training. Assuming you are eating about 500-800 calories below your TDEE, and you are eating the correct balance of healthy, nutrient rich whole foods to meet your macro goals each day, the best way I found to lose body fat is HIIT, calisthenic exercises that involve strength training moves, that incorporate full body movements, balancing movements forcing you to stabilize, in a circuit with short breaks in between.

You can easily incorporate jumping jacks, burpees, mountain climbers, or running in place to get your heart rate up so you are at cardio levels within your 15, 20 or 30 minute work out. I don't believe in isolating muscle groups. Full body movements are best. Most people think the core is the stomach, but it is really all the underlying muscle below the muscles people train. These core muscles are engaged in stabilizing exercises, swimming and compound exercises. When you combine cardio with strength training, once your heart rate goes down, your muscles are still repairing themselves (recovering) for up to 3 days after the exercise. (depending on your physical ability, age and how you eat).

The metabolic activity you create by HIIT/strength training as suggested will definitely raise your metabolism and force your body to require more calories (including going after your fat stores when a healthy deficit is maintained). Every other day you stress the muscles, then rest, sleep, eat, recover. (I have had stressful work outs that have taken me 4 days to recover from at my age.) Then do it again. Over and over. You will raise your metabolism like that. Here is a perfect example of a 15 minute HIIT workout that includes cardio, strength training and stabilizing. Dont worry about keeping up with this guy. He is a machine. There are so many exercises available online that you can do with out a gym membership and without weights (or just dumbbells and exercise balls to switch it up).

www.youtube.com/watch?v=TkaYafQ-XC4&t=1s

Edited by: FREDDYTT at: 11/4/2017 (00:49)
OLGA18's Photo OLGA18 SparkPoints: (23,905)
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11/3/17 2:10 P

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If you want an area to look better, aside from losing weight overall, you need to develop the muscles that support that area. I am about 20 pounds from my goal weight but I have focused on developing muscle so I appear to have much less to lose than I really do. Strength training is the way to go. Not only does it strengthen your muscles and "tone" your body, it improves your posture. It's important to work all areas of your body and your entire core, not just your abs. Spark has videos but imo they are much too short to be very helpful so I use fitnessblender (as do many people here on spark) which is totally free and has hundreds of workouts. www.fitnessblender.com/

Edited by: OLGA18 at: 11/3/2017 (14:11)

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DAVIDOQUENDO1 SparkPoints: (3)
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11/3/17 8:07 A

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Losing weight is all about your diet. You need to make sure you are eating at a calorie deficit. Also adding in weight training to your workouts can help to boost your metabolism.
Here are few simple weight loss tips:
1. Start an exercise routine
2. Load up on protein
3. Drink plenty of water
4. Look into personal training sessions.
5. Make sure you are getting enough sleep
6. Strength training: strength training at least twice per week helps you preserve muscle mass as you lose weight.




ZRIE014 Posts: 91,984
10/24/17 1:00 A

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you want a program that you feel that you will want to support. you want to eat fruit and vegetable. you can also integrate an exercise program that can include crunches but it will not do it all.

LADYREDCOMET SparkPoints: (112,762)
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10/23/17 6:55 P

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What worked for me: eating less, eating more fruits and vegetables, and moving more (both exercise and non-exercise activity). But this reduced my overall body fat, not just around my belly. There's no way to spot reduce fat or otherwise control where the body fat reduction occurs.



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JLAND504 SparkPoints: (1,477)
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10/23/17 1:53 P

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Yea i know that much. I was looking for more of what methods worked for people. My only problem area is my gut and i hate it.



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SPARK_COACH_JEN's Photo SPARK_COACH_JEN Posts: 66,060
10/23/17 1:38 P

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There's no way to target fat loss to specific areas of the body. Your body decides for itself where the weight comes off and when. With a healthy diet and regular exercise, eventually it should come from those areas where you carry excess.

Coach Jen

"You may have a fresh start any moment you choose, for this thing that we call "failure" is not the falling down but the staying down." Mary Pickford

"No matter how slow you go, you are still lapping everybody on the couch."
MLGILLIAM90's Photo MLGILLIAM90 SparkPoints: (11,365)
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10/23/17 1:29 P

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Not that I'm one to give advice :) But I've read we can gain a lot of ab "workout" just by keeping our posture strong. I also sometimes engage my abs while I'm sitting at my desk or driving or whatever for a little boost.

JLAND504 SparkPoints: (1,477)
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10/23/17 10:51 A

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I am looking for new ideas and tips for losing my gut and thought i would start by asking what everyone's best practices and tips are.



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