Spare tyre

ergonomics

Hi all.

I'm not very skinny but am generally happy with my weight. That said I seem to have developed a 'spare tyre' running round my tummy, under my belly button. Can anyone suggest exercises that would target this area? Thanks.

rubadub

Spot fat reduction doesnt happen (though some newer study showed it might happen but is a very slight effect).

Diet and exercise is the way to get rid of it. Overall fat reduction, though the belly might be the last place to go.

Colm_OReilly

rubadub's right. A decent exercise routine and diet will help you reduce excess fat, which will tighten up your tummy. If you need help, let us know and we'll recommend exercises/routines/sources of information.

ciggs

If you are happy with your weight I wouldn't really recommend dieting - I think if you do a few good workouts a week and spent time on tummy exercise ( Especially working on your lower tummy muscles ) that should help.

whitelightrider

Colm_OReilly wrote: »

rubadub's right. A decent exercise routine and diet will help you reduce excess fat, which will tighten up your tummy. If you need help, let us know and we'll recommend exercises/routines/sources of information.

Hi Colm. Id be interested in any routine that you might recommend for a 29 year old martial artist who's getting married in 8 months. Body fat is about 20% and I weigh 72kg and am 5ft 7.

BossArky

whitelightrider wrote: »

Hi Colm. Id be interested in any routine that you might recommend for a 29 year old martial artist who's getting married in 8 months. Body fat is about 20% and I weigh 72kg and am 5ft 7.

@Whitelightrider. I'm 26, now 72kg and 5ft 7.

At the end of 2006 I was approx 75kg, not much muscle and feeling podgy. Realised I had to turn things around.

Came up with a haphazard approach: did alot of 10 minute rows & 3km runs to warm up before weights in the gym.. about 3 or 4 times a week on average. Check out my fitness log for the specifics. It starts from the end of March but is roughly the same as what I was doing before that.

My log won't turn you into he-man, but got my weight from 75kg(Dec) to 67kg(June/July-ish)... and since then I've concentrated more on bench, squat and deadlift to put on muscle which has brought me back up to 72kg.

In a nutshell, I now have less fat more muscle. 8 months should be more than enough time to get your bodyfat down for the big day!

whitelightrider

BossArky wrote: »

@Whitelightrider. I'm 26, now 72kg and 5ft 7.

At the end of 2006 I was approx 75kg, not much muscle and feeling podgy. Realised I had to turn things around.

Came up with a haphazard approach: did alot of 10 minute rows & 3km runs to warm up before weights in the gym.. about 3 or 4 times a week on average. Check out my fitness log for the specifics. It starts from the end of March but is roughly the same as what I was doing before that.

My log won't turn you into he-man, but got my weight from 75kg(Dec) to 67kg(June/July-ish)... and since then I've concentrated more on bench, squat and deadlift to put on muscle which has brought me back up to 72kg.

In a nutshell, I now have less fat more muscle. 8 months should be more than enough time to get your bodyfat down for the big day!

Hey there Boss. Sounds like exactly what Im looking for. Ill take a look at your routine and eating tomorrow. Is it ok if I drop you a pm if I have any questions?

Colm_OReilly

How much time do you have a week? In 8 months I could turn you into a monster

If you've 3 hours a week I'd advise heading over to www.simplefit.org for basic programs that are mainly bodyweight orientated. You'll develop better overall strength as well as building up nice shoulders (which by contrast reduce the visibility of a belly if you have one)

If you're into weights (and I recommend everyone do some level of resistance training) then you could a 3 day a week routine based around the squat, deadlift, presses and some bodyweight exercises. Email me (info at crossfit dot ie) and I'll send it on to you.

If you're serious about a complete overhaul, head to www.crossfit.com and spend the time there understanding the philosophy and methods.

For diet, go Paleo - it's easier than people make out to make the transition and the health benefits are huge!

Congratz on the engagement btw!

Col

TKD SC

Colm_OReilly wrote: »

If you're into weights (and I recommend everyone do some level of resistance training) then you could a 3 day a week routine based around the squat, deadlift, presses and some bodyweight exercises. Email me (info at crossfit dot ie) and I'll send it on to you.



Col

Hey,
Could you send that routine over to me also?!
Thanks...

BossArky

whitelightrider wrote: »

Hey there Boss. Sounds like exactly what Im looking for. Ill take a look at your routine and eating tomorrow. Is it ok if I drop you a pm if I have any questions?

Yeah sure, pm with and I'll help out as much as I can.

whitelightrider

Colm_OReilly wrote: »

How much time do you have a week? In 8 months I could turn you into a monster

If you've 3 hours a week I'd advise heading over to www.simplefit.org for basic programs that are mainly bodyweight orientated. You'll develop better overall strength as well as building up nice shoulders (which by contrast reduce the visibility of a belly if you have one)

If you're into weights (and I recommend everyone do some level of resistance training) then you could a 3 day a week routine based around the squat, deadlift, presses and some bodyweight exercises. Email me (info at crossfit dot ie) and I'll send it on to you.

If you're serious about a complete overhaul, head to www.crossfit.com and spend the time there understanding the philosophy and methods.

For diet, go Paleo - it's easier than people make out to make the transition and the health benefits are huge!

Congratz on the engagement btw!

Col

Hey Colm,
Not sure herself would like a monster, although Im sure she'd prefer to see a nicely toned, less bf person beside her!!!
Im gona spend some time this evening taking a look at those sites and see what I can pull out of them. I might be back on to you again though for some tips and advice re diet and stuff.

celestial

Colm_OReilly wrote: »

How much time do you have a week? In 8 months I could turn you into a monster


If you're into weights (and I recommend everyone do some level of resistance training) then you could a 3 day a week routine based around the squat, deadlift, presses and some bodyweight exercises. Email me (info at crossfit dot ie) and I'll send it on to you.

Col

Hey Colm, just wondering if you could send me on your 3 day a week routine? I am planning on building myself up big-style (while shedding the rest of my gut) so any 'monster' programme you can put together for me would be fantastic!

solomani

I'd like to see it as well colm. solomani AT electric DASH rain DOT net.

Thanks!

Checked out your links as well - very good.

Kid Icarus

*jumps on bandwagon*

Hi Colm, any chance you could send it here please too?

acehole AT campus DOT ie

g'em

Kid Icarus wrote: »

acehole AT campus DOT ie

I read that quite differently when I saw it first

In future can I request that people PM a poster for extra information to let the thread stay on topic? Merci buckets.