I need help loosing belly fat

[schatzie77]

lookign for excersizes to loose stubborn belly fat... not alot just the last 10lbs to loose ... HELP! ...

[tbullock]

I lost my last 10 by using advo care, doing the 24 day challenge. I lost 12 pounds and 8 inches. Let me know if you are interested in learning more.

[Wyogirl]

I struggle with this too.  I just did a 3 day push and lost 5 lbs ... have kept it off for 15 days.  2 inches in my tummy!!!

[JenniLacey]

You can't target fat loss with exercise. It comes off where it is genetically predetermined to come off. Just keep losing weight while doing full body strength training to combat lean muscle loss and it should eventually come off. Don't overdo cardio because it raises cortisol levels which can contribute to belly fat.

Strength training exercises of which you are referring to; crunches, situps etc. are to build muscle and do not burn fat in that specific area.

If you still struggle with belly fat after losing weight the only answer may be body recomposition which requires a lot of patience and dedication. You would have to go through periods of gaining weight to gain more LBM and losing weight to cut fat, in cycles to help lower your body fat % while raising lean muscle %. This would be done with an intense weight training plan.

[Nick17]

Exactly.  You can't spot reduce a specific area of the body.  The best way to lose fat is through exercise and proper diet.

Cardio is great for burning fat as is strength training.  The advantage of strength training over cardio is that strength training will raise your resting metabolic rate, meaning you burn more calories at rest.  Do both.

[LewWagner]

Situps...lots and lots of situps

Side leg lifts

Doggies (on knees and hands, raise leg/hip sideways up to 90 degrees, do this 10 times alternating each leg and count down for reps so that 9, 8, 7, .)

Trunk twists

Scissor kicks while on your back

Bicycle pedaling while on your back and feet in the air

Lew

[LewWagner]

I humbly beg to differ Jenni and Nick,

All those gym apparatae?  Each has a picture on it showing what muscle groups you are hitting (like pecs and arms with bench press).  That reads to the fat being burned over that area.  I've found that lots and lots of situps greatly shrink my soft belly fat as well as tighten up my abs. Don't know if I will ever get down to the BMI where I can start showing my muscle striations and abs, but I'll keep plugging away at it...

Lew Wagner

[Nick17]

Lew, It's one of the great infomercial myths about spot reducing.  A person can do as many sit-ups as they can tolerate in a day, but unfortunately, it is not going to spot reduce the area.  It will work the muscle underneath the belly fat, but it will not burn the fat off.

you mentioned it helping you.  Did you also become more physically active overall while doing those sit-ups?

Exercises such as bench presses do not burn fat in the pec area.  Bench presses work the muscle (the pecs, anterior delts, and triceps) by causing stress to the muscle resulting in micro tears. As you keep benching, eventually you adapt to it, so you increase the load.  As you increase the workload your muscles adapt and grow, etc.  Strength work raises the basal metabolic rate (your metabolism at rest) thus, an increase in fat burn.

Read any credible source such as the American College of Sports Medicine, International Sports Science Association (who I am certified through) or any scientific journal, and you will see that spot reducing is one of the big myths out there.