Lose Your Stomach Without Going To The Gym
A reader asks…
How can you lose your stomach without going to the gym? I meant if you walk and jog can that help you lose your stomach, along with doing crunches and sit ups.
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2 Responses to Lose Your Stomach Without Going To The Gym
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First off, eat healthy because you can’t out exercise a bad diet.
Walking will help, but all the situps in the world won’t.
You can’t spot lose weight/fat. You’ll lose it all over your body, but the first place you’ll notice it is that your clothes will start it fit better around your mid-section.
As for cheap equipment, Without a doubt, resistance bands like the ones shown below. If you get a set with handles, straps and a door anchor, they can mimic all those fancy machines in the gym. I got my complete set for under $50. They kinda sat for a while, but I have a renewed interest in them when I found some free resistance bands workouts (link is provided below). It’s way better than trying to do exercises from a manual because the instructors explain proper form. They are also considerably cheaper than weights or a gym, not to mention portable. If you get the kind with the clips on the end, you can easily customize the resistance level as your body adapts. That will prevent you from plateauing and will keep your muscles challenged.
The fastest way to lose weight is to build muscle. (Women won’t bulk up because they don’t have the testosterone that men do.)
Each pound of lean muscle burns about 40-50 calories per day at a resting metabolic rate. Add 10 lbs of muscle and you’ll burn 400-500 calories. Add 20 lbs and you’ll double that. Forget about how much you weigh. The real results are in inches lost.
To build muscle you want to do high intensity resistance training. High intensity does not mean spending hours in a gym getting an intense workout and it doesn’t mean working out really hard so the sweat’s dripping down your fact. It means doing roughly 8-10 reps with a level of resistance that challenges you enough so that it takes a significant amount of effort to complete that last rep. Then rest for about 30 seconds and move to the next muscle group. Workout out every major muscle group like this 3x times a week like Mon, Wed, Fri and then rest two days. You do not have to spend hours in a gym to effectively build muscle and you don’t even need weights.
Here is some more information on where you can get free workouts for building muscle. There are new workouts posted Mon-Fri.
You cannot just do situps to help get rid of love handles or make your stomach flat, and you cannot get thinner thighs by just doing workouts for your thighs. If you were to look at a muscle anatomy picture, you will find that what we call love handles are simply our gluteus medius which goes up and connects to the external obliques and goes down to and forms the gluteus maximus which is connected to your lats. Doing the following will help with the entire area to tighten and tone up your muscles and help burn the fat around them. Hope all of this helps do lunges, stepup kickbacks, walking downhill, running, leg raises without weight or very light weight, yoga, push ups, lat pull downs, pull ups rowing, and deadlifts. All of this combined with a proper diet full of lean protein and carbs, and you should be in business. If you need anymore help email me. Do 3-4 sets and 15-20 reps of light –no weights at all.
Stomach
Bicycle
Reverse sit-up
Seated knee lift
Pelvic Tilt
Low Back
Stiff legged dead lift
Rear leg raise
Swan
Superman
Stomach and Low Back
Lower body toner/ stability ball
Side plank
Plank
Knee in, leg push back
Legs
Pile squat
Step up and downs
Standing still lunges
Inner leg raises
Outer leg raises
These are good for the lower ab area to help bring in the pouch that most people have.
Lower ab exercises
hanging leg reaises
reverse crunches
laying down leg raises
bicycle
pike and extend
pilates 100
Seated knee lift
Pelvic Tilt
bridging
seal / a pilates move
any pilates because it works on core stability
stability ball pelvic roll
My workout routine
I do a push pull workout on most days. 3 days a week i do strength training and the other 3 I do 65 minutes cardio moderate speed (3.5- 3.7) on an incline of 10-13. I take sundays off. to rest and relax. Push pull for example is doing triceps extension with or without a break then doing biceps curls and adding reverse or regular crunches in there to make sure I get abs in and it cuts down on time. I do abs a lot to keep my core strong. I try to get all of the muscles in that area to work together on the same day. do the amount of weight for what you want to accomplish. Say for toning, light weight ans high reps(15-20) and 3-4 sets. To build muscle, 2-3 sets and 10-12 reps. All beginners need to start with 1-2 sets and 8-10 reps with light weights. Remember to stretch after your workout to keep from cramping up.10-15 minutes of stretching is optimal. This workout can be done all at once or like you would do 2 a days.
monday- biceps triceps and shoulders/ cardio for 65 minutes
tuesday – cardio 1hr and 15 min/abs
wednesday – chest back and abs/ cardio for 65 minutes
thursday cardio 1 hour and 15 minutes
friday- legs/ cardio for 65 minutes
saturday cardio1 hour and 15 minutes/ abs
sunday- off
this routine has helped me lose 70 lbs of fat and 116 inches off of my entire body and gain 45 lbs of muscle after having a baby. I was 180 in march of this year and now I am 140 lean and solid at 5’1"( don’t look it though). Still losing fat and gaining muscle.