Calling All Flabby Abs: Exercise to Lose Belly Fat!

You want to lose belly fat. You know you need to exercise, but what should you do?

What exercises target belly fat? Do they work? Are they hard to accomplish?

Help!

The Belly of the Matter

In seeking to lose stomach fat, you are actually wanting to tone and tighten their abdominal and oblique muscles -- often called "core" muscles. This process of targeting the core zone produces a firmer and thinner look - a good thing! When you work your core, you'll also gain a longer and leaner look.

In addition, an ab toning program can boost metabolism, furthering the effectiveness of any weight loss program. (After all, you do want to lose belly fat every way you can, right?)

Into the Core

The core of the body is the muscle area from the hips on up to right under the breasts. To tone and trim your core, you need to concentrate on these muscles - the rectus abdominus and obliques.

The rectus abdominus muscles are long and flat, extending across the whole front of the abdomen. Commonly referred to as a "6-pack," this area can further be divided into upper and lowers regions. The obliques muscles are also referred to as "love handles".

These muscles run at an angle along the side of the abdomen. They are long and flat and composed dually. These muscles run at an angle along the side of the abdomen. They are long and flat and composed dually. The other muscle sets are referred to as the internal and external obliques.

How and Where?

Although a gym membership or expensive workout equipment is not a requirement, this is up to you. If you're just starting out, a session or two with a personal trainer might be all you need to get motivated.

However, all you really need to get started is an exercise mat and the ability to just do it -- crunches, that is.

Need more variety? Adding exercise balls and video guided workouts can provide a low cost path to torso toning too. Additionally, there are inexpensive pieces of equipment that may be purchased for home workouts.

Whatever you choose to do to get rid of the flabby belly, the most important thing is -- do it regularly! Three or perhaps four times a week will get you and your abs in tip-top trim before you know it.

Want more information on the trials of stubborn tummy fat? Check out:

http://www.losing-weight-over-40.com/exercise-to-lose-belly-fat.html

Why Do It - A Guide to Walking Fitness

What's so special about walking as an exercise? Frail old people who are barely able to move in nursing homes can walk. Babies walk. You do it in the course of your everyday life. So why a guide for walking fitness?

It's in the Design

The answer is that our bodies are designed to walk. It's basic and fundamental. You do not need special equipment to walk. Just go out and do it. Or grab your walking shoes and head out to the mall, where you will probably see other "mall walkers".

Treadmills are also a great way to get your walking exercise done. You can walk while you watch your favorite TV show. Most treadmills have variable speeds and inclines, even built in programs, which tell you how many calories, you are building. A brisk walk on the treadmill can burn 400 or more calories.

Exercises like jogging, tennis, and other exercises are often hard on our joints as we age. Walking is a low impact exercise. That means it does not injure or wear out your knees and other joints as you walk.

Walking to Lose Weight

Walking burns calories. It varies according to your speed and whether you swing your arms or "power walk". However, taking a regular walk each day will burn calories and eventually lead to better fitness and weight loss. Don't forget to drink extra water! So put those walking shoes on and get out there and start walking.

It is a good idea to stretch your muscles before you begin your walk. Proper stretching will help prevent soreness. You also need a warm up. This can be as simple as just starting with a slow pace for a few minutes before you increase the time and intensity of your pace. You also can warm up by walking in place or just moving around a little.

After your walk, cool down slowly by reducing your pace. Then repeat the gentle stretching. It feels so good. It also increases your flexibility and tones your muscles.

No Expensive Equipment Needed!

One thing you want to do is protect yourself.

More precisely, protect your feet.

Proper shoes are important to protect your feet and give you a little extra spring in your step. Walking shoes are also very comfortable. If you walk everyday, good shoes will wear out in a couple months. The wear should be on the bottom of your shoes and not the upper portion of your shoes.

How Far, How Fast?

So how do you know how far you've walked? Get an inexpensive pedometer. A pedometer counts off your steps during your walk. That is especially good when you are slowly increasing your walks daily. You can also keep track of the amount of steps in your daily life. The more you move, the better. You might find yourself parking a block or two away from where you are going to increase the number of steps.

If you're a (former) couch potato who wants to get walking, good for you! Start out slow -- if you can only make it five minutes, that's OK. You can gradually add time and speed until you can walk a mile in 15 minutes. Once you've made it to that goal, try 2 miles in 30 minutes.

Here's another piece of "equipment" that's totally optional. An iPod or MP3 with your favorite up-beat songs also helps you enjoy your exercise and makes the time and miles go by so much faster!

Is the weather where you are too hot ot too cold (or wet or snowy or...)? You don't have an excuse any more -- you can even walk at home! There are lots of DVDs out these days that pace and time you, so you know you are getting a good workout.

Start today, put on those shoes and get busy!

Here's additional information on walking as an exercise.

Get Fit and Not Fluffy -- Try Balance Ball Exercise!

Look down.

Is your midsection a little too "fluffy"?

Do you find that your balance and coordination aren't quite what they used to be?

Maybe it's time to get "on the ball" and get fit -- with a balance ball!

What the World is a Balance Ball?

Balance balls are large, sturdy, air-filled balls. They stretch about 50 cm to 65 cm in diameter and are used in exercise routines. Balance balls are referred to by a number of other names such as fitness, stability, Swiss, or Pilates balls.

Not very expensive, they generally cost in the range of $10 to $20, so buying one won't break the bank.

If you're looking for a fun but effective way to tone and stabilize your core muscles, the balance ball is a great solution. Regular use of this unusual piece of exercise equipment can help you lose weight and trim your body.

Balance balls also help gain and develop balance and also increase flexibility. These balls are especially useful for those who can't stand or walk for an extended period of time but still want to get and stay in shape.

How Do They Work?

Most commonly, exercises require you to sit or lay on the ball, and perform different movements. However, there are some exercises which can be done with the body on a floor or exercise mat.

It's not quite as easy as it looks! Sitting on a round ball, trying to align your core and at the same time perform various movements can be challenging.

It does get easier, though. Used regularly, the balance ball promotes better balance and control.

Core Performance - No More Flabby Abs!

Perhaps the greatest advantage of the balance ball is its ability to continually target your core muscles, even when you're focusing on a different area!

Your body's core runs from the hips up across the abdomen and up to the top of the ribcage. By toning your core muscles, you can get a slimmer, trimmer look -- even without weight loss! Combined with weight loss, the effect can be stunning.

Can you say, "goodbye flabby abs" and "hello 6-pack"?

Getting "On the Ball"

Your first step is to get a balance ball; the next is to be able to sit on it without falling off!

Once you've mastered that (it really doesn't take all that long), you're ready to take on the ball! You can learn different movements with a book, a DVD or by taking a class.

With the proper techniques and a little motivation, the balance ball is an easy way to meet weight loss goals, tone your body, develop balance and just plain have fun!

Check out more information about balance ball exercises and you can get fit, too!

Get Squeezed: Adjustable Lap Band Surgery

Adjustable lap band surgery is a bariatric (weight loss) surgery, and is the most popular of the possible surgeries to lose weight.

But is it safe? How is it done? Does it really work?

Here's some information on adjustable lap band surgery, and if it's right for you.

What Exactly is Lap Band Surgery?

Adjustable lap band surgery is where the surgeon puts a ring around your upper stomach, so that it holds less food. The ring is an adjustable band, and the lap refers to laparoscopic surgery (surgery made with a tiny incision and viewing instruments).

The theory behind the surgery is that when your stomach holds less food, you feel full sooner. Since you can only eat small portions at once, you eat less. Because you eat less, you lose weight.

Who Qualifies for Surgery?

Generally, bariatric surgery is performed only for people who are morbidly obese -- 100 pounds or more overweight. This can be adjusted downwards if there is a specific medical condition that would greatly benefit from losing weight (like type 2 diabetes).

The candidate must have tried and failed to lose weight many times. It's also very helpful to show a verifiable history of weight loss programs you've tried. For example, if you've tried Weight Watchers or Jenny Craig or something where there is a record.

Candidates must be in good health, aside from being overweight. Generally younger people (under 21) aren't accepted for surgery, but there may be situations where they can be accepted.

Does Adjustable Lap Band Surgery Work?

Yes...and no.

Yes, the surgery works well if you're motivated to lose the weight and adopt a new style of eating.

No, the surgery doesn't work well if you look for ways to cheat -- like drinking lots of sugary sodas or milkshakes instead of a healthy diet. Make so mistake, you can gain weight after surgery if you're intent on sticking to your own ways.

Check out more information about adjustable lap band surgery and see a short video.

60 Pounds Gone -- I'm Excited!

I've had a lot (and I do mean a lot) of ups and downs on my weight loss journey. Seems like sometimes the scales went up and my enthusiasm went down!

But, I'me happy to report that I have lost 60 pounds since June 15, 2007. Now maybe that seems like a lot, or doesn't seem like much. But they're gone and I don't want them back!

Sure, I'd absolutely love to have lost the 60 pounds in 60 days (as some ads would have you think). The real world just doesn't work that way. The weight comes off, sometimes 2 and 3 pounds a week...and some weeks the scale doesn't move.

Actually, it's good if the scales just don't move up!

So, I've done all this with a combination of 3 days diets (great for jump-starting when you're in the doldrums), NutriSystem and NuFit.

In the last few months, it's been mostly NutriSystem, with some NuStart supplements from the NuFit plan. Yes, NutriSystem, and I have my NutriBears to prove it! I'll tell you, those little bears sometime keep me on track -- they're so darn cute!

What's a NutriBear? You get them after every 10 pounds you lose, plus one extra when you reach your goal weight.

Hey, losing weight is hard. If it were easy, I'd have been thin a long, long time ago. But I;m happy to see that the weight is coming off. I'm looking forward to being at my goal weight this time next year.

Sluuuurp: The Liposuction Procedure and Vacuuming Fat

Those last 10 pounds won't budge. The cellulite is driving you crazy. You wish you could feel comfortable in a bathing suit again. You've heard about the liposuction procedure, and have considered it. But is liposuction for you?

The Big Slurp -- Vacuuming the Fat

Basically, liposuction works in two steps: The fat deposits are broken down to a liquid. This can be with ultrasound or a liquid injected into the fat. The fat is then suctioned out of the body. Sounds easy enough, right? As with most things, if it sounds too easy, there must be a catch.

Liposuction Facts

First, you can't be significantly overweight. Many surgeons won't remove more than 10 or so pounds of fat, so don't expect to use it as your weight loss plan. In addition, you can't have any major health risks.

Although the procedure is relatively simple, the recovery can be somewhat painful. Fortunately the liposuction procedure has improved over the last several years and the recovery time is shorter these days, and less uncomfortable.

You might have sagging skin where the fat has been removed -- for a few months or permanently. In any case, don't expect perfection immediately, but it does get better over time.

Liposuction Procedure Costs

First, remember that this is plastic surgery, not bariatric surgery. Therefore, unless you are exceedingly lucky, your health insurance won't pay for it.

You'll need to choose a surgeon with a good track record of success for the area of the body your want suctioned.

While you can certainly shop around for price (and the price does vary with where you live and how much fat you need removed), but be wary of a price that is much lower than the others. Bad liposuction is much worse than no liposuction.

Other Information

Still interested? Want to see a short video on liposuction? Here's a liposuction guide to get more information.

Eat More, Lose Weight -- For Real!

Eat more and lose weight. Sounds strange doesn't it? For so many years you've counted calories until you're blue in the face.

Can you really eat more to lose weight?

How many calories should you eat to lose weight?

The answers may surprise you!

Your Body in Denial

OK, so you've been dieting for years. Probably yo-yo-ing 10 or 15 pounds. And now you're finding it harder to lose weight.

Well, how about cutting calories a bit more? It works for a time, then the weight loss stops. You go lower and get the same results.

Why? Your body is in denial.

Calories and Losing Weight

The problem is not that you're eating too many calories, but that you're eating too few! If you're living on fewer than 1,200 calories a day, your body is likely going into starvation mode. And when that happens, it holds on to every ounce of fat that it can! Your body doesn't know when it will next get the food it needs.

So the trick is to get your body out of starvation mode and back into losing weight mode. Guess what -- you likely have to eat more!

Quality Counts

No, you can't take this as license to eat your daily calories as chocolate or ice cream or other snacks. Your body also needs nutrition to get out of starvation mode. Find a good, balanced diet of at least 1,200 calories a day and eat up!

Don't Worry - Be Happy!

You may not lose weight on your new healthy plan -- not at first. Your body is reluctant to come out of hibernation too soon, so it may take a couple of weeks until it's convinced it will keep getting the food it needs.

If you've been upsetting your metabolism for years, it will take time to get it back into sync. But it's time well spent, because you won't feel so deprived anymore.

Yep, you can eat more to lose weight!

Here's even more information about how to eat more, lose weight.