losing weight and toning up

Hi, I used to go to the gym over the summer and lost a fair bit of weight but iv got lazy since bein at uni and have a nasty jelly belly! I really want to lose some pounds and tone up ready for summer but want results as quick as poss, any tips with regards to exercise and eating? Main area of focus is my belly, its all podgy and mingin!
Thanks

Reply 1

Redefined

13

As far as I'm aware there is no quick fix (appart from surgery). It is alsoa good idea to work the whole body and not just one specific area.

Reply 2

Anonymous #1

Sit ups? When you've emptied your bowels in the morning, do sit ups before breakfast. And also last thing at night, preferably not having eating for an hour or two.

Also any other time you feel like them.

run.

i find crunches are good.. as well as this exercise where you place you arms on the ground and you lean on your elbows shoulder length apart and you sort of go on your tip toes... hold this position for 60 seconds and make sure you raise your body as you hold it ( i dont no if im being clear)

there is another exercise to tone the upper abs.. lie on your back cross your legs and raise them to point to the ceiling and try and touch your toes and tense your stomach for like 4 sets of 10 reps

Reply 5

sheepy05

running is the best way :smile:

Reply 6

lazydays

12

Running! Sit ups just tone, which is fine after you've lost the weight you want to.

Reply 7

black_mamba

14

Yep, the only way to loose weight is to do cardiovascular work (make your heart race) rather than sit-ups. You can't just pick a body part and work on it specifically to loose weight there.

I've also got a bit of a jelly belly which needs to go, the rest of me is skinny and it doesn't fit in! :redface:

Reply 8

pugnacious

FIrst things first you'll need to change your diet, cut down on fats and simple carbohydrates.

Situps is not a particularly good idea. It can be used to supplement a cardiovascular program, but you should not be dependant upon it to lose the fat your require to "tone up".

Also it is not possible to target weight loss in a certain area, fat loss will occur throughout all parts of the body, however physique can be maintained bu doing light weights (to maintain arm size for example).

SItups will be more effective to create stronger abs,however unless your body fat index is low enough, these will not be visible.

The best way to lose fat and tone up is through running, cycling or other forms of cardiovascular excercise. You should begin doing this about 3 times a week and increase as you feel appropriate. Another tip to achieve maximum results, each time track the maximum amount of time you can run/cycle for, then next time you go to the gym aim to beat it by 10 seconds. This will give you the greatest amount of fat burn, weight loss. Running for the same period every time you go to the gym will only be effective in maintaining your physique, consequently it is unlikely that you will realise the results that you require.

good luck, and stay motivated!

pugnacious

Reply 9

louise28k

OP

1

pugnacious

FIrst things first you'll need to change your diet, cut down on fats and simple carbohydrates.

Situps is not a particularly good idea. It can be used to supplement a cardiovascular program, but you should not be dependant upon it to lose the fat your require to "tone up".

Also it is not possible to target weight loss in a certain area, fat loss will occur throughout all parts of the body, however physique can be maintained bu doing light weights (to maintain arm size for example).

SItups will be more effective to create stronger abs,however unless your body fat index is low enough, these will not be visible.

The best way to lose fat and tone up is through running, cycling or other forms of cardiovascular excercise. You should begin doing this about 3 times a week and increase as you feel appropriate. Another tip to achieve maximum results, each time track the maximum amount of time you can run/cycle for, then next time you go to the gym aim to beat it by 10 seconds. This will give you the greatest amount of fat burn, weight loss. Running for the same period every time you go to the gym will only be effective in maintaining your physique, consequently it is unlikely that you will realise the results that you require.

good luck, and stay motivated!

pugnacious

Thanks for this advice, its helpful, im a member of a gym so what sort of programme would you recommend for weight loss?? Im rubbish with this sort of thing, i have no idea how long i should run for or how long i should do weights for. How long will it be roughly before i start to notice a difference?
Thanks!

Reply 10

welsh_will

1

Anonymous

Sit ups? When you've emptied your bowels in the morning, do sit ups before breakfast. And also last thing at night, preferably not having eating for an hour or two.

Also any other time you feel like them.

that advice is attrocious! DO NOT DO THIS!

What pugnacious said is correct.

louise28k

Thanks for this advice, its helpful, im a member of a gym so what sort of programme would you recommend for weight loss?? Im rubbish with this sort of thing, i have no idea how long i should run for or how long i should do weights for. How long will it be roughly before i start to notice a difference?
Thanks!

While cardio is improtant to losing weight, diet is also very important. If you dont sort out your diet then your be limiting you weight loss. Its better to eat 6 small meals a day rather than 3 meals with snacks inbetween. You should focus on eating proteins, healthy fat, and vegetables. If you want to lose weight you should cut out snack food, alcohol alltogher.

As far as cardio aim for 4+ sessions of Cardio per week (depending on how overweight you are). For losing weight your best bet is either the Eliptical/Cross-trainer at a fairly low intensity or go on the running machine; with running its best to work upto a target in stages, such as 4 minutes jogging, then 1 minute walking etc... or if thats too easy then 4 minutes intense jogging and then a shorter cool down period, then repeat. I think genreally speaking you'd be best going on the eliptical machine.

Toning doesn't exist. If you losing weight your best bet is still to do weights. I'm not really sure of a specific women's begginers weight routine but i'd try to emcompass some free weights and not just machine weighs. Try to do 2 weights workouts per week. You'll definately want to include squats, lunges and maybe leg extensions. As for upper body thats upto you, Press-ups and Crunches should be done (but not everyday as suggested!!!) maybe once or twice a week and with sufficient time inbetween for your muscles to recover.

You could do a lower/upper split, so lower being:
Squats 3x8-12
Lunges 2x20 per leg (you will have to work upto this)
Leg Extensions 2x8-12 (assuming you have one of these machines)
Crunches 4x10 -if you find crunches too easy, dont increase the reps, increase the weight, i.e. hold a plate on your chest.

upper body:
Bench Press (db) or Chest Press (machine) 2x8-12
Incline Flies (db) or Pec Machine 2x8-12
Pressups 2x10
Tricep Pressups 2x10- an alternative would be to do dips, assuming u have the bars/machine thingy to do them. (I have no idea what u call it :tongue:

)

Encorporate 2 of your Cardio sessions after the weights days, you will burn more calories because having done weight training your body will be at a higher metabolic rate.

Oh the other thing, when doing Cardio make sure your heartbeat is no more than 140-150 and you keep it at 60-70% of your max. This is the correct range for weight loss.. Time wise, maybe 30-40mins of cardio.

hope that helps...

Will

btw- creating a training log really helps. make sure u record your progress.

Reply 11

Redefined

13

You say your a member of a gym, is there not a personal trainer there that could help you out? Although there has been some good advice given in this thread.

losing weight and toning up

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