How To Reduce Body Fat

Archive for December, 2009

I’ve noticed that I’ve gained a bit of fat just in the belly. What causes that and how do you eliminate it?

You can have that from water gain or over eating.You can do is fast walk and go for about one hour a day.good luck I hope you keep it up.

eating right, exercising and drinking lots of water.

i weigh 90 lbs and stand 5 ft tall. i want to reduce my body fat percentage from 15% to 10 % and reduce my waist from 24 to 23 inches or lower. any suggestions on on how i can achieve this without further reducing my weight? how many calories should i eat and what kind of exercises should i do?

Do you realize that anything under 12% body fat for a post-pubescent female is considered unhealthy and possibly dangerous? Your menstrual cycle would stop, your hormone balance would be thrown completely out of whack, and you run the risk of compromising your immune system.

If I were you, and I had a sincere desire to trim body fat that extra 3%, I’d begin lifting weights. The only healthy way for someone of your size to decrease your body fat percentage is to gain muscle. Find a personal trainer who knows how to REALLY weight-lift. Use the free-weight section of the gym. Challenge yourself. Don’t be afraid to gain some muscle.

Once you start gaining lean muscle mass, your metabolism will sharply increase. You’ll burn body fat, but you won’t lose weight. You’ll LOOK trimmer, leaner, and healthier. You’ll BE trimmer, leaner, and healthier.

As for what you should eat… don’t count calories. Eat healthy foods – lean meat, lots of veggies, some whole grains. Don’t eat a lot of sugars and bulky starchy foods. Don’t eat things with a lot of butter, oil, or grease. Eat when you’re hungry, don’t eat when you’re not hungry. When you start weight lifting, you’ll be hungry more often. This is normal, and you MUST listen to your body and give it the QUALITY fuel it needs. That helps your muscles strengthen, and will create lean muscle mass.

DON’T worry about "getting big". A lot of female athletes ask about this. You obviously have a very tiny frame. You will NOT get "big" by weight lifting. Instead, you will quickly become more trim and toned.

But please, please, PLEASE don’t try to drop down to 10% body fat unless you are under the direct supervision of a doctor. You could seriously hurt yourself. And PLEASE don’t drop any more weight. You’re already extremely tiny.

I am fairly thin, not skinny but quite thin.I do have a tiny belly which shows up when i’m fully loaded or have eaten a full meal.First of i would like to eliminate my belly fat and make it flat and eventually aim for abs.Secondly i would like to widen my shoulders and add some width to my arms.So help me with everything i need to know.
right now when i enter the Gym -
I head to the Tread Mill and spend a good 20mins
Then i head off to the weights – I don’t exactly do dumbells but instead i do the pulleys.

Well, you’ve already done the first step in working out an exercise plan yourself! You’ve got a list of goals. The next step is to determine which exercises are best to help you achieve those goals. Finally you need to put them together and mix it up!

1. Goals:

Eliminate belly fat
Build abs
Widen shoulders
Build arms

2. Exercises:

For fat – lots of cardio.
For abs – weighted crunches
For shoulders – shoulder press
For arms – bicep curls / bench press

3. Routine:

I’ll assume you’re a complete beginner and tell you what I’d do.
To start, 20 mins high intensity cardio. It’s up to you what you do it on, but because you need to be working hard all the 20 mins, I’d say pick your favourite machine (mine is treadmill) and do this to begin with every time. If you’re on a machine you don’t really like you may be tempted to slack off a bit. You need 20 mins good hard cardio to start with!

Once you’re done, hit the abs. Do 4 lots of 15 crunches with a heavy weight on your chest. For beginners use 25kg.

After abs, upper body. Working down from the top, start with shoulders. The seated shoulder press is ideal. The machine makes sure your form is correct, so you can build strength without worrying about dumbells. Pick a light weight and do 8 reps. Move to the next highest weight, 7 reps. Next weight 6 reps etc til you get to 3 reps of a weight. Next time in gym start on a weight heavier and do 8 reps etc etc so you finish by doing 3 reps on a heavier weight than last time. Keep adding weight like this every time.

Chest. Bench press is good for arms and chest. Follow the same routine as for shoulders.

Arms. Find the weight you can lift 5 times, so that on 5th time you really struggle. Do 5 reps. Next time in gym 5 reps. Next time 5 reps. Next time 4 reps of 1 weight heavier. Next time 5 reps of this heavier weight. etc etc.

There are lots of other weights and machines to use. Pick a few and do a few reps on each. Learn which ones target which parts of the body.

Finally finish with 10 mins of cardio. On a different machine to what you started with. Each time in the gym, do 20 mins hard on your fave machine, but finish with 10 mins light on a different machine every time. This stops the body getting used to a certain routine.

Same for the weights. Do each exercise in a different order occasionally. Do arms first and finish with shoulders. You need to keep mixing it up to stop the body getting used to a routine. As soon as it does you start losing.

Keep hydrated throughout with Lucozade or other energy drink.

As you get stronger, you’ll start to develop your own routine. As long as you’re increasing the weight over time you will build muscle.

This morning i woke up and had a pretzel w/cheese (like always). it fills me up for awhile and it tastes super good. after that we went to our family reunion, and i noticed my stomach was real upset. i decided to eat cuzz it looked good, and usually if i eat while i dont feel good, im fine, it was just my imagination. well this time, i ate lunch and my stomach felt TERRIBLE afterwards. it took about an our or 2 to go away. after a few hours, me and my brother cam home. after maybe an hour or so of being home (maybe at 4:00?) i ate a mini bag of popcorn (i usually dip this in chocolate for taste, only a little tho). after that my stomach felt fine, but my leg started to hurt and maybe 30 minutes later i started to get pains in my chest. i think it was heart burn, but i dont really know what that is so im not positive. now just recently i had a few bites of fat free yogurt, but it wasnt filling me up at all and i hadnt had dinner. i ended up having another pretzel (i very rarely have 2 pretzels in one day) and my stomach started hurting. i also noticed pains in my knee. as you can tell i have a horrible diet. ima 13 year old girl by the way. but my diet is terrible. i way a lot, but im not nessacarily over weight…according to wii fit (lol) i am at risk of overweight. i usually have one soda a day, a water bottle or 2 and depending on dinner a small glass of milk. i usually have one bag of mini popcorn, 1 pretzel and either baglebites, or my moms dinner. thats usually it unless i have a small snack of cookies but i reallyyyy wanna change my diet, but i hate veggies. fruits are all right, bt only certain kinds. i’ll eat a banana (depending on the brand), a green or golden delicious apple, green grapes, corn ON THE COB (lately my mom has been getting corn and it tastes horrible, so now i only like corn on the cob), almost any kind of junk food, very few meats, pb&j (no other sandwhiches), etc. i am super picky and every time i eat something i dont like, i really feel like its gonna come right back up. should i go on a diet? do ou have any idea why that happened today? what should i eat on my diet based on what i like? thanks
also i hate excersicing. if i liked it, what kind of excercises would be good for me to do? its embarassing to excersice or diet in front of my parents as my mom always tells me to diet (shes not saying im fat, shes saying she doesnt like my diet lol) so what could i do up in my room alone? i gues i would tell her about the diet, but fitness is super embarassing for me for some reason i dont know why. should i do sit ups? push ups? how much? how early? i cant really wake up to an alarm clock…i sleep through it. thanks again
right now im also starting to feel a little naucious. is this just the flu? or is it my diet? thanks
thanks…i guess lol. half the stuff you listed we dont have, i dont like, or i dont know what it is…also i wake up at 11:00 so there goes breakfast…i really dont know how much water i drink a day. i think i have 2 or 3 bottles…somethng like that. usually i drink half of it, and then an hour or so later i have another half a bottle of water. also i seriosuly have to eat after 7 oclock. i cant help it. its like my routine and i’ll feel like im gonna die of hunger if i dont eat after 7 (which btw is real bad cuzz then i’ll result to eating candy cuzz its the only food in my room lol). e have no green tea…and i dont like green tea. i love to swim and i’ve taken up horse backriding, so those may help with the outdoors excersice. i’ll do situps and push ups an stuff in my room, and i might even work out with my brother in our home gym sorta thing. we also have a tread mill, but ts intensly boring for me. i hate jogging (i dont even jog in gym at school), but i’ll figure it out
also with the horse back riding, the place is huge. i have to do a lot of walking to get to one side of the place to the other. i’ll be there for about an hour-2 hours. its also very easy to get dehydrated there so i’ll get plenty of water too its only once a week tho :/

that was sooooooo long lol! dont worry… well at least dont worry a lot. if you feel those uncomfortable feelings in your body continously, maybe see a doctor? its probably nothing, tho.
for breakfast, maybe cut the pretzels to… 4 times a week, maybe buy a fiber cereal? a banana with peanut butter is good, too.
for lunch, pb&j sandwitch, maybe grilled cheese sandwitch? use good judgement on what would be healthy, try to have a fruit and/or veggie with it.
dinner would probably be up to the cook in the house lol, maybe suggest chicken, beef… idk some kind of meat. try a new veggie and have that with dinner?
but its really important to have at least some fruits and veggies each day.
and something that you really gotta stop is the pop every day! lol sry. but really that is super not good 4 u… u can still have pop like a couple, few times a week. DEFINATLY stick with a bottle of water a day! that is sooooo good 4 u! milk is good, 2, try to get 2-3 glasses a day.

as for excersize, maybe try to get your mom to get a dog so you can jog/walk with it lol? lol yes do push-ups and situps in ur room. that is really good. do that workout machine 2. take walks and jogs.
do swimming more 2.

hope i helped!

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Keys to getting a six pack:
You can have the greatest, most muscular set of abs in the world, but if they are blanketed by a layer of body fat, who cares. In order to rid yourself of the extra body fat around your midsection, you need to incorporate effective cardio sessions into your fitness plan. You cannot spot-reduce the midsection by doing extra ab exercises like crunches or sit-ups. You first must burn off the body fat through proper cardio to properly define the area.

Abdominal training by itself will not do much. Cardio needs to be intense enough to do the trick. Three to four sessions a week of intense jogging, running, the Stairmaster, the elliptical, jumping rope, or biking should be enough to get the process in gear. Swimming, hiking, and taking aerobics classes are beneficial as well. Nothing beats jogging or running. It is the most intense, efficient, and effective method of burning calories. If running outside hurts your joints, try running inside on a treadmill or outside on a dirt path. It definitely is easier on the body.

Again, you NEED three to four intense cardio sessions a week to help create a calorie deficit and help rid the body of the fat that covers your abs.

Proper Nutrition:

Do not sabotage your results in the gym by giving yourself a passport to pig out. Ridding the body of fat once and for all is accomplished by proper nutrition more so than incorporating cardio. At the end of the day, if you have consumed more calories than you have expended, you add body fat. So you need to burn more calories than you consume.

Nutrition is important because you can reduce the amount of calories you take in, therefore greatly having an effect on the amount which you have to expend through cardio. Eat five to six small, well-balanced meals spaced apart about every three to four hours. Try to keep something healthy on hand.

If not, when you become real hungry, you will opt for something that isn’t as good for you. When you become overly hungry, all rational thinking goes out the window.

But it is important to get something in you. Not eating on time or at all is almost as bad as eating too much. Keep protein intake high (approximately 50% of daily calories), carbs moderate (40%), and fats minimal (10%).

Muscle fiber is made of tightly-wound protein molecules that is damaged during a workout, so you need more protein than the sedentary person to help that muscle tissue repair. Carbohydrates have an important role in the body, but do not base your meals on them. Try to avoid simple sugars like cane sugar, honey, fruit juices, syrups, and even a lot of fruit.

Drink at least a gallon of clean water each day as well. It will help in nutrient absorption and digestion and will help flush toxins from the body.

Bottom line, make sure you are supplying your body with well-balanced, healthy food every three to four hours.

Weight training The Abdominals:

Here is where most people go wrong in their attempt to develop their abs. I often ask those I train, “Would you train your biceps with sets of 50 reps with no weight?” Of course, they say “no.” How about your chest, 50 reps with no weight? Another no. I then ask, “Then why would you do that with your abs?”

Here’s an important key. If you want proper ab development, you need to add resistance (weight) to your ab exercises. Abs are muscles just like biceps, triceps, pecs, glutes, whatever. You need resistance to properly strengthen and build them. The same goes for abdominals

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Does drinknig green tea after meals really make you slim?

IF IT DOES there would not be enough tea plants to supply the demand of green tea leaves.

Good Luck

Is it good for weight loss (coupled with a low-calorie diet)? Or is it just effective for building muscle?
I’ve recently started jogging twice a day (around 30-45 min). I’m 17

Jogging is aerobics so it’s fat burning (after about 20 minutes).
It will build muscle mass at the beginning if you’re out of shape, otherwise, to build muscle mass, you need to do weight training, especially your upper body that is a little neglected when jogging.