Stomach workout

Tiesto

Hi all..
Im generally very active.I go to the gym usually 2/3 times a week but its my last year in college so sometimes i wud be a bit to busy.. anyways i have a little excess weight on the stomach which i would like to get rid of.
So what is the best way to get rid of it? I use the threadmill often.. usually run around 7k on it.. Is it the most effective way? I do some situps but i think there is too much fat there to tone it if u know what im saying....

petersmyname

Id recommend cycling for around 30 minutes per visit.. but make sure to keep your heart rate below 127!
Also try doing all your sit ups using a large exercise ball with your feet as close together as possible, just far enough apart to steady yourself..

g'em

pretty much comes down to diet. the flab will disappear from eating right, not from exercise.. some more of the same

loz

petersmyname wrote:

but make sure to keep your heart rate below 127!

why ?

petersmyname

Because in order to burn the most off and improve your cardiovascular fitness it is recommended to keep your heart rate within the 50 to 75 percent of your maximum heart rate, a range called your target heart rate.
127 is a general guideline that I stick to.. The key to it is to maintain your heart rate for the duration of your exercise. Its is said that keeping within your "target heart rate" is the fastest way to get fit and improve your circulation. It is very easy to do more harm than good if pushing close to your maximum heart rate.
But of course any exercise is a good thing!

Dragan

petersmyname wrote:

Because in order to burn the most off and improve your cardiovascular fitness it is recommended to keep your heart rate within the 50 to 75 percent of your maximum heart rate, a range called your target heart rate.
127 is a general guideline that I stick to..

Yeah, but this is completely reliant on your own level of health etc. Just because it's 127 for you does not mean it will be 127 for the OP.

t-ha

I have to step in here on this low intensity stuff. While you may be taking high percentages of your energy from bodyfat while performing LIT cardio - it's a high percentage of damn all! If the OP is too busy to maintain his active lifestyle, I'm guessing he's too busy to spend hours each week doing LIT (which is what it takes for you to burn up enough calories for LIT to be effective).

If you don't have alot of time, like g'em said, sort out your diet first. After that, HIIT training is exactly what you want if you're short on time and training less than usual. I prefer the sprinting variety. Basically, jog around for a minute & get warm, then sprint all out until you have to stop (usually 16 - 20 seconds or so for me), then jog slowly again for 30 seconds and get your breath back, then sprint again, then jog again for 30 seconds and so on. Do about 8 of these intervals, and start doing more as you progress, or cut your rest times down.

If done right, these should make you feel like dying, but luckily it's only for a couple of minutes, twice or three times a week if you're up for it. It melts fat, but again, just to restate it, your food intake is the single most important parameter.

Patto

I'm with t-ha on this one. IMO LIT is inefficient and boring. Unless I was training for a marathon I wouldn't ever bother with it again.:p

This article gives a few ideas on Tempo training. I think your HIIT session is a bit OTT t-ha.:p 8 reps of all out 200-300M sprints with 30 recovery that is animal!:eek: Do 10 minutes of short sprints (30-40M) and walk back then 100M at 65% and walk back for 12 reps. That will get you fitter quicker imo.;)

Gerschler outraged the running fraternity by announcing: ‘Steady running is wasteful of effort and inefficient.’
http://www.serpentine.org.uk/advice/coach/fh55.php

I found this link when I googled Speed stregth.

http://www.geocities.com/~slopitch/drsquat/1speed.htm

4. Endurance training reduces the inherent capability of the neuromuscular system for maximum power output (Dudley & Fleck, 1987).
5. Vertical jumping ability -- inherently a fast-twitch muscle function -- decreases with endurance training (Bosco et. al 1983; Ono et. al. 1976).
6. Strength training with weights induces little or no increase in aerobic power (max VO2 uptake), but markedly improves anaerobic endurance (i.e., short-term strength endurance such as the type necessary in sprinting, football, etc.) (Hickson et. al., 1980).
8. Endurance training performed concurrently with weight training (e.g., an every other day approach) interferes with optimal strength, power and size development in muscles involved (Hickson, 1980; Dudley & Djamil, 1985).
9. Concurrent endurance training and weight training markedly interferes with an athlete's ability to perform explosive movements, due mainly to adaptive responses in the muscle (Hickson, 1980; Dudley & Djamil, 1985; Dudley & Fleck, 1987).

Dragan

Some regular HIT sessions that i do for cardio.

60 seconds sprint, 60 seconds recovery, over and over.

I find the above is very good for days when my knees a re a bit sore, as it doesn't make them feel any worse than they are.

60 second run, 30 second sprint, 60 second recovery.

very good for working on my overall endurance and my cardio as a whole.

60 second sprint, 30 second recovery.

This is rough as hell, but well worth battling through a few times.

t-ha

Patto wrote:

I'm with t-ha on this one. IMO LIT is inefficient and boring. Unless I was training for a marathon I wouldn't ever bother with it again.:p

This article gives a few ideas on Tempo training. I think your HIIT session is a bit OTT t-ha.:p 8 reps of all out 200-300M sprints with 30 recovery that is animal!:eek: Do 10 minutes of short sprints (30-40M) and walk back then 100M at 65% and walk back for 12 reps. That will get you fitter quicker imo.;)

Gerschler outraged the running fraternity by announcing: ‘Steady running is wasteful of effort and inefficient.’
http://www.serpentine.org.uk/advice/coach/fh55.php

I found this link when I googled Speed stregth.

http://www.geocities.com/~slopitch/drsquat/1speed.htm

4. Endurance training reduces the inherent capability of the neuromuscular system for maximum power output (Dudley & Fleck, 1987).
5. Vertical jumping ability -- inherently a fast-twitch muscle function -- decreases with endurance training (Bosco et. al 1983; Ono et. al. 1976).
6. Strength training with weights induces little or no increase in aerobic power (max VO2 uptake), but markedly improves anaerobic endurance (i.e., short-term strength endurance such as the type necessary in sprinting, football, etc.) (Hickson et. al., 1980).
8. Endurance training performed concurrently with weight training (e.g., an every other day approach) interferes with optimal strength, power and size development in muscles involved (Hickson, 1980; Dudley & Djamil, 1985).
9. Concurrent endurance training and weight training markedly interferes with an athlete's ability to perform explosive movements, due mainly to adaptive responses in the muscle (Hickson, 1980; Dudley & Djamil, 1985; Dudley & Fleck, 1987).

Good post.

Except obviously calling my sprint protocol OTT. You're just lucky I don't go Tabata on your ass!!!

Clseeper

Lads keep a focus on things or he'll end up spending hours exercising.

I agree with Peter on the swiss ball [gym ball], get one of the instructor at your gym to show you all the routines or even better drop into an abs class once or twice just to learn how its done properly. There's an unbelievable amount of exercises youu can do with just that swiss ball.

Since your stuck for time you can get a swiss ball for home ~20euro [Argus] and just do localised exercises [abs and obliques] whenever you get some time. Great if you have the discipline. Bout 20 mins to start every second day and make sure to stretch or you'll wake you the next mornin having to roll out of bed.

t-ha

Clseeper wrote:

Lads keep a focus on things or he'll end up spending hours exercising.

We're talking Tabata - it takes about 4 minutes twice a week

Clseeper wrote:

I agree with Peter on the swiss ball [gym ball], get one of the instructor at your gym to show you all the routines or even better drop into an abs class once or twice just to learn how its done properly. There's an unbelievable amount of exercises youu can do with just that swiss ball.

Since your stuck for time you can get a swiss ball for home ~20euro [Argus] and just do localised exercises [abs and obliques] whenever you get some time. Great if you have the discipline. Bout 20 mins to start every second day and make sure to stretch or you'll wake you the next mornin having to roll out of bed.

Building up the core is always a great idea, however you choose to do it, but it really sounds like fat loss is also important to the OP.

t-ha

t-ha wrote:

If you don't have alot of time, like g'em said, sort out your diet first. After that, HIIT training is exactly what you want if you're short on time and training less than usual. I prefer the sprinting variety. Basically, jog around for a minute & get warm, then sprint all out until you have to stop (usually 16 - 20 seconds or so for me), then jog slowly again for 30 seconds and get your breath back, then sprint again, then jog again for 30 seconds and so on. Do about 8 of these intervals, and start doing more as you progress, or cut your rest times down.

If done right, these should make you feel like dying, but luckily it's only for a couple of minutes, twice or three times a week if you're up for it. It melts fat, but again, just to restate it, your food intake is the single most important parameter.

Yeah, it makes me feel like dying. I have to walk between each jog+sprint+jog bit.
And I certainly don't get only 30s recovery time o.o

~Leanne~

g'em wrote:

pretty much comes down to diet. the flab will disappear from eating right, not from exercise.. some more of the same

I have a problem with some excess weight around my thighs, tummy. Ive cut out white bread from my diet, cut out salt as much as poss. Cut take-aways to once a week and processed foods if only an emergency. Dont get much time to excersise, anything else i should be doing??
im not fat, im 5"6, 11st size 12.

g'em

Hi Leanne, like I said on teh other thread, why not start a totally new thread and put your stats up, there's no point in hijacking multiple threads!!! Will be only too happy to help you out