Getting rid of the belly?

[Nick]

Come on then, best excercise to get rid of this belly?

I do all the weights and cardio at the gym, but I want to get rid of this belly more than anything.

Doing more cardio is an option but I can't hit the treadmill or cross-trainer as I've got bugger all cartiledge left in my knees and they ache like crazy after a session on those things...

Reckon one of those abdominizer things is worth the money?

[Taz]

Nick, doing abs exercises won't get rid of the fat! This is a common misconception. My personal trainer and nutritionist have told me this.

Cardio is your friend. The quickest way by far is to do an exercise that supports your whole body and uses the largest muscles in your body (eg. jogging, stair-climbing or cross-trainer).

Doing weights will increase your muscle bulk so you will lose a few more calories by doing nothing!

Have you changed your diet? I started off in the gym without changing my diet and couldn't lose the flab on my belly. I saw a nutritionist and completely changed my diet and the weight just melted off.

So, to sum up, I would try:

1. The stair-climber machine (it's lower impact than jogging) - when you use this machine try not to hold on to the side rails. A common mistake people make with this machine is that they support their body weight by holding on to the rails so that their legs don't have to make an effort! That's a complete waste of time. Using the stair climber without holding on also increases your core body strength as your body will have to balance itself (lower back and abs will get stronger)/

2. The cross trainer (the skiing type that is zero-impact) - this is low-impact and will burn a lot of calories. Not as many as jogging but still good.

3. Swimming - this is really for toning rather than rapid weight loss.

4. Review your diet! If you're very concerned about the flab then see a nutritionist. It's quite cheap to get a diet review. I was surprised at how much I can actually eat without putting on weight! I actually eat more than before now - it's just that I have a very healthy diet.

5. The cycling machine is quite a good aerobic workout - give that a go if you've not tried it before.

6. The rowing machine is also good.

Try not to go into the anaerobic range of your heart-rate (i.e. maxed out). Weight-loss is achieved when your heart and muscles are working in their aerobic capacity (i.e. your heart-rate is somewhat lower than the maximum recommended heart-rate for your age). A common mistake many people make in the gym when trying to lose weight is that they push themselves too hard on the cardio machines and end up training outside of the weight-loss range.

[Edit]: One thing you can do is get a compression bandage for your knees before you train. This is like a tight sock for your knees and provides very good support. Many weight-trainers use this. You'll find that your knees won't ache so much after a workout. You can get one from Boots.

[Nick]

I'm fine on the diet front... used to be the head honcho at Champneys so nutrition and healthy, sensible eating is not a prob.

Its the machines I have a problem with. Becuase of the damage my knees have taken in the past, I can't use a cross trainer, I tried it and the pain in my left knee after just 10 minutes was agonizing... my knee is slightly twisted out, so the straight forward and back motion of the cross trainer just made it undoable. Similarly, the treadmill I can do for short periods but I use the bikes in the main.... but I'm getting soooo bored of them.

I do the rowing machine being careful to not bend my legs too far, well, not further than I feel isn't going to pop my knees but I just wondered if there was anything that would focus on that damn spare tire...

I try and do a cardio workout three times a week and then weights the other two times as I'm not too concerned about toning and stuff, I really just want to loose the flab.

[Stringent]

Try going running with someone. Not in a gym but proper outdoor running. Much more fun when with someone, so grab a similar sized mate and drag him along.

I've just started a 'cut the junk' diet. Used to eat loads of chocolates and stuff. Now I eat a bit more healthily, no chocolates or crisps. Just a nice jacket potato for lunch and light pasta for dinner. Oh and Weetabix for breakfast. Have you had YOUR Weetabix?

[herulach]

My advice? Get a road bike, and go join a club. 80 or 90 miles a week with them will soon sort you out, and its a damn sight more interesting than being sat on a static bike. Or, failing that, find your local mtb club, again, great exercise (although not quite as good fun+++ though) Since i started riding properly (about 30 miles a week with mtb club, and 25ish commuting) although i haent lost any weight (thighs are much bigger now) ive dropped maybe half my gut (just by simple how much can you pinch testing), this is since christmas by the way

[Lee H]

I'm fine on the diet front... used to be the head honcho at Champneys so nutrition and healthy, sensible eating is not a prob

So thats why breakfast at your house tasted so good.

As for those Ab things - they're evil and I'm sure are designed to ensure that within 10 minutes your shaking like the proverbial dog with muscle spasms in the stomach area.

[Lowe]

Cardio is the way forward, with a change in your lifestyle and diet. What are you currently eating at the moment? Smoking? Drinking much?

If you're struggling and hurting after machine cardio, then swimming really is the way forward. I don't agree that it's only for 'toning'. When you think about 'toning' what does that imply? Burning calories and improving definition? Err, well isn't that ideal?

Swimming makes you use all your muscles, it's good resistance exercise, and great for cardio. It's just a ballache since you've gotta get wet. Thing is, you need to push yourself a bit Nick, it's all too easy just to toddle along in the pool.

Considered a martial art? Something that would certainly make you lose the flab, and it's brilliant cardio work. Depending on the style chosen you can even avoid any serious contact so you don't have to face people at work with black eyes - that's not what a lot of clubs are about! I know TiG was wary but gave it ago and absolutely loved it...

It is important to cut back the drinking though - alcohol really piles the pounds on!

[Tumble]

When I pranged my knee, and tore the crap out of the cartilage, I was advised to use a cross trainer, and the recumbent bike for quite short periods but often to rebuild the cartilage. basically what happens is by moving the joint you are lubricating it, and it's the natural juices in there that rebuild cartilage... (what I was told by the physio anyhoo). He told me the important bit was not doing too much, and only carry on till it hurts - usually about 10 minutes on the bike, gradually moving the seat back to get more extension, on a low setting, and 2 minutes forwards on the cross trainer and 1 minute backwards. And rest in between everything, with stretches. balance balls are good too... It did work - I had 2 ops on the knee and now it's almost like new.. still complains if I push it really hard, but it's still getting better 2 years down the line.

As for the belly... I dunno.. I'm slowly getting rid of mine just by eating sensibly and simply walking/cycling where I can conceivably leave the motor at home - basically if I can get there, do what I have to and get back in an hour and a half, I will walk.

[kempez]

I'm trying to lose the (small ) belly I've attained through being lazy.

I go on one of those funky cross-trainers for 30mins on "Weight loss". I also do a quick 2000metres on the rower...working my way up

[Theo]

Personally, it sounds to me like the stationary bike is your best bet. The elliptical is built to simulate the motion of running whilst reducing the risk of impact that the treadmill has, though if it's hurting you - don't do it, yo.

As you most likely already know, clean foods, lots of fibre and a caloric deficit. Remove any snacking from your diet and replace with 5-8 small meals a day. Eat your carbs in the morning and post workout, and try to stick to the low GI end of the scale. If you like to drink try to limit it to one day a week, if at all.

Cardio 3-5 times a week.. fasted low intensity would probably be better for you - judging by your knee problems. Fasted meaning no carbs within a minimum 2 hours prior to your session. I prefer to do my cardio first thing in the morning before I eat, but that's not possible for everyone. You should aim to maintain your heartrate at around 70% of it's maximum capacity for 30-40 minutes.. I'd recommend getting a heart rate monitor if you fancy it. www.gaiamdirect.co.uk have some the best prices I've been able to find on Polar HRMs. I bought an F11 from there around 3 months ago and it's a right cracker. I've heard excellent reports on the cheaper models too.

And if you're bored on the stationary bike, take something to do with you. I do my cardio in the lounge, whilst playing on the gamecube!

[TeePee]

I'm with the guys saying 'Get out of the gym!' I prefer running over cycling, but each to their own. Personally I run around all over my local area late at night (when no one can see the flab rippling), 2-3 miles a night over different routes.

[Rave]

Another vote for swimming. If there's a 'fun' pool near you then so much the better- in my experience even splashing about, going in the wave pool, running up the steps to the slides etc. is good exercise if you do it for an hour, so take your kids and enjoy it.

[Swafe]

According to this site I have been reading 1lb of fat, is equivalent to 3500 calories, that means if you dont eat any extra than your allowance AND burn off 500 calories a day at the gym, each week you should lose 1lb, so you can work out how long you need to exercise and how long for to lose the amount desired

seems quite a small amount, but is right apparently, gonna start doing some cardio to lose my belly, but itll be a long way to go! i can do 500 calories on a cross trainer, althought im pretty knackered at the end so id be doin it every 2 days, couldnt manage it every day i dont think, so that means ill lose 1/2 lb a week, 1/2 a stone i wanna lose will take me 14 weeks, gulp

[Rave]

In my experience if you lose fat you lose water as well, so you don't need to undereat by 3500 calories to lose 1lb- so don't lose heart.

[Swafe]

Hopefully I can shed this 7lb a bit quicker then Today had a carby breakfast, which was burn off at the gym completely, and hopefully a fair amount of fat too, did 300 calories on a corss trainer preceeded by some weights, then had a low cal/carb/fat dinner just have salad for tea hopefully

[johnny02004976]

swimming is an amazing way to exercise, unfortunatly there's no pool near me so i got myself a bike. Great fun and a good way to stay in shape