hey... i'm new to this forum... there's lots of fat on my stomach and my thighs. My waist is like 38. The rest of my body is fine. eg my hands, my bottom and all that... i just want to reduce these two because i'm annoyed with being fat! what can i do? i dont wanna go on a diet because im already vegetarian (i've been one since i was born) and i dont eat too much but u know if im on vacation i just get a bigger stomach.. any suggestions for good exercise to reduce these two?
losing fat
- Thread starter arvsr1988
- Start date
You may be surprised to hear that some additional protein in your diet will probably help to burn fat. In addition to proper diet, working out large muscle groups will help your body to burn the most fat.
Squats are very good... You need to be careful when starting out doing these, especially if your knees are less-than-desirable. Start by doing them with little or no weight for a while. As your muscles, ligaments, tendons, and joints start to strengthen slowly add weight.
Higher weight and lower reps will strengthen, add bulk, and burn body fat!
In addition, you should workout the core muscles (i.e. abs and lower back) when doing any kind of physical fitness. Even though this area doesn't burn nearly as much fat, it is always an injury preventor to keep it strong!
Good luck,
Rip
Squats are very good... You need to be careful when starting out doing these, especially if your knees are less-than-desirable. Start by doing them with little or no weight for a while. As your muscles, ligaments, tendons, and joints start to strengthen slowly add weight.
Higher weight and lower reps will strengthen, add bulk, and burn body fat!
In addition, you should workout the core muscles (i.e. abs and lower back) when doing any kind of physical fitness. Even though this area doesn't burn nearly as much fat, it is always an injury preventor to keep it strong!
Good luck,
Rip
Situps are not so good for your lower back... Besides, working your abs will only burn a tiny amount of fat. If you want to see your abs you must be down to ~12% body fat. If you want them to shine, you must be at ~9% BF!! Work on burning fat by working big muscle groups with heavy weights. And, yes cardio is essential too, so biking and treadmill are great. Make sure you do at least 45 minutes per day 4 times per week to burn fat.arvsr1988 said:
Read about body fat measurement here:
-Rip
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Sorry to break the bad news, but there is no way you can spot reduce. It doesn't happen. You can't target an area on your body you specifically want to lose weight in, but you can do as the others suggested and tone your area.
When you do tone up the muscle in that area with the exercises mentioned, realize that if you're not doing enough cardio, you may end up looking thicker, since your muscle will be growing, but you're not addressing the issue of fat loss (which was your real concern to begin with).
Far from being at 9% bodyfat, you can develop your muscles to show at 15% or so. I've never been at 16% (I'm higher than that), but I've had that 6 pack with the abs and a small waist.
With a good cardio program (working up to the point where you're doing 4- 5 days per week of 45 min- 1 hour cardiovascular activity that raises the heart rate sufficiently so that you're feeling relatively challenged), you have to realize your "problem areas" are problems because it's the last place you'll lose and the first place you'll gain. It's unfortunate, but each person has their own body type, and when you lose weight, you'll just get the same body, but smaller. So in order for you to lose the fat around the middle, you'll have to realize it will take a lot of cardio. In the process, you'll lose weight from all parts of your body, you will become a bit smaller overall, but you'll at least lose fat around the middle.
Since your middle is your problem area, realize that you'll have to make sure you don't gain the weight back- so continue doing cardio and weight training, and watch your nutrition! You can be a vegetarian, but if you are eating a lot of the junk food stuff (potato chips, ice cream, etc.), then it won't make a difference if you are vegetarian or not.
Good luck!
d ross
When you do tone up the muscle in that area with the exercises mentioned, realize that if you're not doing enough cardio, you may end up looking thicker, since your muscle will be growing, but you're not addressing the issue of fat loss (which was your real concern to begin with).
Far from being at 9% bodyfat, you can develop your muscles to show at 15% or so. I've never been at 16% (I'm higher than that), but I've had that 6 pack with the abs and a small waist.
With a good cardio program (working up to the point where you're doing 4- 5 days per week of 45 min- 1 hour cardiovascular activity that raises the heart rate sufficiently so that you're feeling relatively challenged), you have to realize your "problem areas" are problems because it's the last place you'll lose and the first place you'll gain. It's unfortunate, but each person has their own body type, and when you lose weight, you'll just get the same body, but smaller. So in order for you to lose the fat around the middle, you'll have to realize it will take a lot of cardio. In the process, you'll lose weight from all parts of your body, you will become a bit smaller overall, but you'll at least lose fat around the middle.
Since your middle is your problem area, realize that you'll have to make sure you don't gain the weight back- so continue doing cardio and weight training, and watch your nutrition! You can be a vegetarian, but if you are eating a lot of the junk food stuff (potato chips, ice cream, etc.), then it won't make a difference if you are vegetarian or not.
Good luck!
d ross