Best exercises to reduce belly fat

09-11-2020 6:33am

Build up your chest, shoulders and back. Makes it look a lot better. Buy smaller plates.

Alf Veedersane · 09-11-2020 8:10am

Mellor wrote: »

What about a few planks?

Superset them with curls and BOOM! Bye bye belly fat.

Dtp1979 · 09-11-2020 9:19am

[Deleted User] wrote: »

Build up your chest, shoulders and back. Makes it look a lot better. Buy smaller plates.

Fractional plates are only useful with overhead pressing. It’ll never reduce belly fat

carbsy · 09-11-2020 9:28am

Dtp1979 wrote: »

Fractional plates are only useful with overhead pressing. It’ll never reduce belly fat

I think the poster meant smaller plates to eat food off!?!?!?

Black Sheep · 09-11-2020 9:30am

My top three belly-tightening secrets:-

1. Balance ball sit-ups. The instability of the balance ball makes this a more functional real-world ability to sit up. But this is just a bonus, the real secret is that repeated sit-ups actually compress belly fat into less noticeable, compacted rolls. This is PHASE ONE.

2. A lot of people know that taking cold showers has a skin-tightening effect. So when you take your cold shower the secret of PHASE TWO is that you hold an ice pack to the belly fat area you are trying to reduce, for added effect. If you have no ice pack you can use a pack of some frozen food but I recommend a low carb option like frozen peas, or carrot florets.

3. PHASE THREE is your final game-changer. To eliminate final stubborn belly fat we are bringing back a secret of the old school strong men: The corset. You need to size down, but very reputable medical studies from Chile have shown that the extreme compressive forces actually forces the belly fat remains into your blood stream and then they are excreted comfortably and safely from the body when you flush your system with a morning apple cider enema.

Alf Veedersane · 09-11-2020 9:46am

Black Sheep wrote: »

My top three belly-tightening secrets:-

1. Balance ball sit-ups. The instability of the balance ball makes this a more functional real-world ability to sit up. But this is just a bonus, the real secret is that repeated sit-ups actually compress belly fat into less noticeable, compacted rolls. This is PHASE ONE.

2. A lot of people know that taking cold showers has a skin-tightening effect. So when you take your cold shower the secret of PHASE TWO is that you hold an ice pack to the belly fat area you are trying to reduce, for added effect. If you have no ice pack you can use a pack of some frozen food but I recommend a low carb option like frozen peas, or carrot florets.

3. PHASE THREE is your final game-changer. To eliminate final stubborn belly fat we are bringing back a secret of the old school strong men: The corset. You need to size down, but very reputable medical studies from Chile have shown that the extreme compressive forces actually forces the belly fat remains into your blood stream and then they are excreted comfortably and safely from the body when you flush your system with a morning apple cider enema.

Proper lol at that.

turbot · 09-11-2020 9:48am

OP,

I suggest you just hire a good PT ( Vinny Gough is excellent, IMO ).

What I learned from him, that I had no idea that I didn't know before.

To burn fat, you ought to do HIIT / Ultra HIIT that engages as many different muscle groups as possible together, such that your heart is forced to pump blood around your whole body. 15-20 mins of that a day will very much boost your metabolism. If you do HIIT and hard keto for say 1-2 months, you'll lose weight WAY FASTER. Its much easier to do hard keto (almost no carbs, other than traces in say, green veg) than low carb which is painful.

09-11-2020 10:00am

carbsy wrote: »

I think the poster meant smaller plates to eat food off!?!?!?

Ha yeah I did. That's hilarious.

Dtp1979 · 09-11-2020 11:33am

carbsy wrote: »

I think the poster meant smaller plates to eat food off!?!?!?

I know. I was taking the piss

iguana · 09-11-2020 12:31pm

Alf Veedersane wrote: »

I'd venture that you're an outlier all the same.

Well I have ultra endurance goals that I'm slowly working towards so I suppose I am a bit of an outlier. I'm also very small, so my daily calorific needs, even with all the calorie burning activity is still very low. Which sounds like a simple thing to account for but it's worth me bearing in mind, especially if eating out as no restaurant designs it's portion sizes around the needs of a small woman.

AllForIt wrote: »

There is noting like loosing weigh by fixing your diet especially if you are not young. First of all it is the source of the problem, second of all you will loose the weight a lot faster then exercising and thirdly you will fix the problem that got you overweight in the first place for life if you stick with it. This means if for whatever reason you can't or intentionally stop exercising you won't put the weight back on because you have trained yourself to eat rationally.

This is very true. I was overweight a few years back and lost it by being more mindful about what I ate. Though I don't think I'd have been able to maintain that kind of diet long term. (Again, as a small woman my calorific needs are very, very low if my lifestyle is sedentary, so it's hard in a society with so much food to avoid over-eating.) But finding a physical activity that you absolutely love helps hugely. One, because it's physical activity and allows you to eat more. Two, because that buzz you get from doing something physical that you love gives you an endorphin hit that means you feel less desire to look for those endorphins in sugary food. At least it's that way for me. Though it is 'dangerous' if illness or injury means I can't live my normal life. I was sick for several months this year and my desire for chocolate and crappy food was stronger than it's been in years.

simongurnick · 09-11-2020 9:19pm

carbsy wrote: »

I think the poster meant smaller plates to eat food off!?!?!?

funny you mention that. I have been eating dinner off a side plate at times. Supposedly the brain feels full when we dont see white space on the plate. When I used it, I think I generally ate the same amount as a big plate, but what changed was I never went in for seconds...so there is something too it.

Thanks for all the advice folks. Actually put on a few pounds recently so going to put in a month of heavy discipline, then back to my regular routine with the goal of a pound a week for a year.
No beer, No snacks after 7 (both my nemesis) and aim to not go over 1700 cals a day. Will try to keep active along the way.
Cheers!

SixtaWalthers · 18-11-2020 6:06pm

In the beginning, I was doing planks roughly but it didn't work for me. Then I started doing ball planks and found them very helpful. Though it is also tough but it works on belly fat. However, you can also start using honey, lemon, ginger and cinnamon tea before going to bed. Even the use of honey and ginger tea is also very effective. This tea should be a water one.

Dtp1979 · 18-11-2020 6:29pm

SixtaWalthers wrote: »

In the beginning, I was doing planks roughly but it didn't work for me. Then I started doing ball planks and found them very helpful. Though it is also tough but it works on belly fat. However, you can also start using honey, lemon, ginger and cinnamon tea before going to bed. Even the use of honey and ginger tea is also very effective. This tea should be a water one.

Effective at kickstarting the fat burning effect?

SixtaWalthers · 18-11-2020 6:43pm

Dtp1979 wrote: »

Effective at kickstarting the fat burning effect?

My experience says it is only a very strict diet which can lead kickstarting the fat burning. Last month, I did a very low calories diet and it helped me. But, I can't say it is the best remedy for belly fat because belly fat goes at the end and it is the most challenging fat of the body

Dtp1979 · 18-11-2020 7:35pm

SixtaWalthers wrote: »

My experience says it is only a very strict diet which can lead kickstarting the fat burning. Last month, I did a very low calories diet and it helped me. But, I can't say it is the best remedy for belly fat because belly fat goes at the end and it is the most challenging fat of the body

No planks or any magic homemade potion will reduce belly fat.

Cill94 · 18-11-2020 7:55pm

SixtaWalthers wrote: »

In the beginning, I was doing planks roughly but it didn't work for me. Then I started doing ball planks and found them very helpful. Though it is also tough but it works on belly fat. However, you can also start using honey, lemon, ginger and cinnamon tea before going to bed. Even the use of honey and ginger tea is also very effective. This tea should be a water one.

Amazing! And like fools we've all been focusing on what we eat.

cfc88 · 24-11-2020 6:10pm

I think the best is fasted cardio then hit the abs sit ups crunches etc straight after .Also for best results eat clean always and stay away from beer .

bladespin · 24-11-2020 6:18pm

cfc88 wrote: »

I think the best is fasted cardio then hit the abs sit ups crunches etc straight after .Also for best results eat clean always and stay away from beer .

Good point on ht clean eating and beer, think if you want your abls to stand out then you will need to work them hard (like any other muscle group), probably be too weak after fasted cardio, would suggest the other way around, maybe?

cfc88 · 24-11-2020 10:46pm

I can't get off the beer that's the killer for me as well read your probably best off with whisky or vod instead .A few guinness after a hard weeks training probably about 4 is good for you I read .I would say any hiit training then finish off with some sit ups , crunches , leg raises , barbell roll outs etc . The higher the intensity you train at the more fat you burn .

Burpee conditioning
Dumbell swings
Jump rope
Shadow boxing h--t
Tabata intervals

rolling boh · 28-11-2020 5:25pm

From my expierence of losing my big belly was keeping my diet as clean as possible better food choices across the board a few treats but i got best results from a clean food week regardless of the amount of exercise i did which was mainly cycling .My overall diet is much better now and i found lots of good food choices along the way that to me is the only way to lose and keep off for good as long as you keep your diet clean .

Dtp1979 · 29-11-2020 1:47pm

It’s like people didn’t read the posts on here about what actually works.
Diet - calorie deficit
Diet - calorie deficit
Diet - calorie deficit

Planks, running, Tabitha circuits, sit ups,‘cycling do not reduce belly fat.

rolling boh · 29-11-2020 2:34pm

Would agree it's mainly diet but exercise has plenty of benefits I feel also gives you a little wriggle room on your diet huge changes are difficult for most to maintain . It's a lifestyle change to lose and keep weight off that is needed and for a lot of people not so easy .

Dtp1979 · 29-11-2020 3:27pm

rolling boh wrote: »

Would agree it's mainly diet but exercise has plenty of benefits I feel also gives you a little wriggle room on your diet huge changes are difficult for most to maintain . It's a lifestyle change to lose and keep weight off that is needed and for a lot of people not so easy .

Yes but it doesn’t burn fat.

rolling boh · 29-11-2020 3:53pm

was really just my expierence of dropping two jean sizes through improved diet and i got into cycling cannot pinpoint exactly what may have worked over something else but the belly went and has not returned and as others have said the belly was last to go .

Alf Veedersane · 29-11-2020 4:14pm

Exercise is great and everyone should for general health. And of course it will burn calories.

But the biggest driver of weight loss will be diet.

And the best exercise is the one you enjoy because you will be more likely to do it regularly.

cfc88 · 01-12-2020 5:09am

Martial arts stretching is good Muay Thai MMA etc .I worked on some flexibilty it hits the obliques reduces belly fat .Plenty of vids in youtube Muay Thai flexibility try and get to full split high kick level it takes months to get kick to head level you need the flexibility and strenght .

cfc88 · 01-12-2020 5:15am

You could join a boxing MMA Muay Thai gym probably your best bet for fat burning depending on age condition etc you might not be fight level but the fight game probably the best fitness ,Check this guys books Katie Taylors trainer he's got some good training techniques and books never gymless 1 dollar , infinite intensity , full throttle conditoning and low tech high effect core taining.

.

https://rosstraining.com/blog/store/

Alf Veedersane · 01-12-2020 8:47am

cfc88 wrote: »

Martial arts stretching is good Muay Thai MMA etc .I worked on some flexibilty it hits the obliques reduces belly fat.Plenty of vids in youtube Muay Thai flexibility try and get to full split high kick level it takes months to get kick to head level you need the flexibility and strenght .

Martial arts stretching doesn't reduce belly fat outside of the impact of burning a few calories.

Also, being flexible and mobile enough to do a head level high kick doesn't burn belly fat in and of itself either.

Mellor · 01-12-2020 9:23am

rolling boh wrote: »

Would agree it's mainly diet but exercise has plenty of benefits I feel also gives you a little wriggle room on your diet huge changes are difficult for most to maintain . It's a lifestyle change to lose and keep weight off that is needed and for a lot of people not so easy .

Exercise helps increase energy burned (TDEE). Making it easier to achieve a deficit. But ultimately weight loss its still down to diet.

Exercise, whether its running, cycling, etc. Won't target the belly soecifically over any other exercise.

cfc88 wrote: »

Martial arts stretching is good Muay Thai MMA etc .I worked on some flexibilty it hits the obliques reduces belly fat.

Stretching burns very little energy and in no way helps burn belly fat.

rolling boh · 01-12-2020 10:23am

I think with every exercise plan that shows the person in it looking fantastic has a bit in the small print that to get results it has to in conjunction with a balanced diet .

Dtp1979 · 01-12-2020 11:29am

rolling boh wrote: »

I think with every exercise plan that shows the person in it looking fantastic has a bit in the small print that to get results it has to in conjunction with a balanced diet .

Yes, which means the exercise itself will burn calories, not fat, which put you in a calorie deficit.

daithi7 · 01-12-2020 11:42am

I think nothing beats good aerobic swimming tbh. It exercises practically every muscle in your body, is non inflammatory, is very time efficient and even the action of the water on your body is beneficial for overall health.

Good diet (low gi, high veg, lean protein), regular vigorous aerobic exercise & some resistance training is the best combo for 99% of us. Belly fat is only a symptom of a legacy combo of too many wrong calories (e.g. sugar, beer) & too little exercise, reset your diet & exercise regime & this will eventually be assimilated by your body as it decides it needs the calories stored there... Good luck!!

JayRoc · 01-12-2020 3:47pm

cfc88 wrote: »

Martial arts stretching is good Muay Thai MMA etc .I worked on some flexibilty it hits the obliques reduces belly fat .Plenty of vids in youtube Muay Thai flexibility try and get to full split high kick level it takes months to get kick to head level you need the flexibility and strenght .

This thread is getting good.

Cill94 · 01-12-2020 6:42pm

JayRoc wrote: »

This thread is getting good.

It's the thread that just won't die

Alf Veedersane · 01-12-2020 6:54pm

High intensity abseiling through the medium of interpretive dance is the best exercise for shifting fat and also for toning.

simongurnick · 01-12-2020 8:02pm

Alf Veedersane wrote: »

High intensity abseiling through the medium of interpretive dance is the best exercise for shifting fat and also for toning.

Ah, sure I've been doing that for years.

Alf Veedersane · 01-12-2020 8:06pm

simongurnick wrote: »

Ah, sure I've been doing that for years.

You've been given all the advice you need on exercises at this point. Just do something you enjoy

simongurnick · 01-12-2020 8:11pm

Alf Veedersane wrote: »

You've been given all the advice you need on exercises at this point. Just do something you enjoy

Yeah, that's sound advice man. I would play soccer until my legs fell off, but ask me to go jogging for a while, no thanks.
Was hoping to find something out I might have been missing and I did get a few pointers, but appreciate all the different advice.
Put a few lbs back on so need to get my head together again. the diet side of things is very much a game of discipline.

Cheers all.

Alf Veedersane · 01-12-2020 8:58pm

simongurnick wrote: »

Yeah, that's sound advice man. I would play soccer until my legs fell off, but ask me to go jogging for a while, no thanks.
Was hoping to find something out I might have been missing and I did get a few pointers, but appreciate all the different advice.
Put a few lbs back on so need to get my head together again. the diet side of things is very much a game of discipline.

Cheers all.

You'll get more physically from playing football because you'll do it more than anything someone tells you might be more beneficial for calorie burn.

And that's why the diet bit is harder...if the exercise is enjoyable, the discipline with diet is harder. But it's often just a case of finding what works for you and it becomes less about discipline.

Mr. CooL ICE · 02-12-2020 11:05am

Alf Veedersane wrote: »

High intensity abseiling through the medium of interpretive dance is the best exercise for shifting fat and also for toning.

Crossfit HQ want their forbidden secrets back

iguana · 03-12-2020 11:40am

I wonder if part of the confusion is to do with the fact that exercise can change your body shape and its appearance. In terms of the belly area, my experience is a little on the extreme end, as I am a very small woman who was pregnant with a very big baby immediately after two surgeries on my belly area which stretched the scars before they could heal which is much worse than normal stretch marks. I also experienced diastasis recti (muscle separation) during pregnancy and 8 years on have protruding muscle on the lower right side. And I gave birth by c-section, which means I have an over-hang over the scar.

At a healthy weight with a body fat level on the low side for a woman, my belly area is a lumpy bumpy mess. Yes it looks worse if I'm overweight, so diet is important but the effects of diet are actually somewhat limited compared to exercise when it comes to the aesthetic of my belly area. With a strong well built core, only achievable through exercise, my belly area looks completely different. Strong core muscles pull the whole area up, the overhang over the section scar disappears, the protrusion becomes almost unnoticeable. When my abdominal muscles grow and become visible, they fill in my wrinkly scars in a way that stretches out the skin and makes it smooth again. When my pectorals, shoulder and back muscles are stronger and more easily flexible, my posture is better and my remaining loose skin is lifted. It sounds a bit weird but the bigger my chest muscles and less slouched my shoulders and back, the less visible the scarring on my belly button is.

The fact is that the kind of damage I have on my belly area will never be completely gone. I still wrinkle around the belly button area when I bend over or even slouch forward. I still have loose skin on my lower belly that will hang down in little upside-down triangles if I'm doing push-ups or a plank type pose. But even at that, core strengthening exercises have utterly transformed how my belly area looks in a way that diet alone never could have.

So it comes down to what you actually want/need to achieve. For many men in particular the belly area is the first place your body will store excess fat and the last place you will lose it. You can look like you are generally a healthy weight in the rest of your body but if you are carrying weight on your belly area, you mainly need to get rid of it with diet. For women, we tend to carry excess weight in three ways depending on our body shape, evenly all over for natural hourglass figures, hips and thighs for pear-shapes and on the tummy area for apples. We also tend to have weaker core areas, maybe due to a mix of biology and socialisation. So an awful lot of women, especially those in the first two categories, even without the kind of belly area damage that I have, will find that exercise will flatten/pull up a rounded lower belly.

beggars_bush · 12-12-2020 4:26pm

A smaller plate and a proper shopping list and planning meals are the best exercises

bladespin · 14-12-2020 10:40am

Fork put downs (not mine but loved it).

Bananahands · 14-12-2020 1:59pm

I found diet the biggest factor. I do intermittent fasting Monday to Friday ie. don't eat betweem 7pm and 12 noon. Cut out the processed carbs and anything with seed oils (worth looking into). No biscuits, share bags of crisps, chinese, pizza etc. Has led me to break that sugar habit and just question what I am eating a bit more. I prefer to train early mornings and being in a fasted state has not caused me any issues. I do of course look forward to lunch.
Overall when it becomes routine its easy. I still enjoy the odd beer and a feww glasses of wine.

Vestiapx · 17-12-2020 1:17am

You want to lose weight well i did a year in 15 where I went from a 19 stone strong person to a 14 stone athletic person.
Drink water
Don't drink anything but water
If you are hungry drink water
Plan any three meals a day
Dont eat outside those meals
I ate steak and cheese for breakfast
Salad for lunch and anything for dinner .
I also walked and I've always lifted weights but it's the water and calorie reduction that will make the difference .

Cill94 · 17-12-2020 2:22pm

Vestiapx wrote: »

You want to lose weight well i did a year in 15 where I went from a 19 stone strong person to a 14 stone athletic person.
Drink water
Don't drink anything but water
If you are hungry drink water

bb1234567 · 21-12-2020 5:19pm

Vestiapx wrote: »

You want to lose weight well i did a year in 15 where I went from a 19 stone strong person to a 14 stone athletic person.
Drink water
Don't drink anything but water
If you are hungry drink water
Plan any three meals a day
Dont eat outside those meals
I ate steak and cheese for breakfast
Salad for lunch and anything for dinner .
I also walked and I've always lifted weights but it's the water and calorie reduction that will make the difference .

I don't know why people set themselves such stringent rules! There's absolutely nothing wrong with a small glass of juice, a smoothie, milk soy milk, teas and coffes, there are so many drinks to choose from and no reason to just drink water. Needless pointless misery

Phillip876 · 24-12-2020 9:00am

There are number of exercises you can do to achieve your fitness goals. I'd suggest you to avoid doing random exercises for shedding weight. What I suggest you is to follow a proper workout plan which must be customized according to your present fitness level. Following a good diet plan also helps in gaining results effectively. I'd recommend to try vegan diet plan which I personally feel has ton of benefits especially when your focus is on weight loss. Here https://sportsinside.co.uk/blogs/post/11-best-tips-for-quick-vegan-weight-loss you can see tips which are quite helpful to lose weight effectively.

Tec Diver · 24-12-2020 9:16am

Exercise won't reduce your belly fat, only eating less sugar, refined and processed foods will do that. Flat stomachs are made in the kitchen, not the gym.

ThunbergsAreGo · 24-12-2020 9:17am

bb1234567 wrote: »

I don't know why people set themselves such stringent rules! There's absolutely nothing wrong with a small glass of juice, a smoothie, milk soy milk, teas and coffes, there are so many drinks to choose from and no reason to just drink water. Needless pointless misery

Because choice kills some people and it's easier to have clear rules.

That glass of juice, becomes a carton of juice, that gets added to the weekly shop etc.

I am pretty good at making good choices on food and can self regulate, but some can't for them clear A/B decisions simplifies the process and reduces temptation.

I tend to agree with you but it's not one size fits all

Best exercises to reduce belly fat

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