getting rid of the beer gut

Liposuction.


Go for a Jog. Just before bed, 5x Situps, 20 reps each. 1min break in between. Sleep.

Morning:

5x Situps, 20reps each. Well start at 5, then 10 and work forward.
 
Be aware peeps, cardio is a workout that will improve your overall fitness and help loose weight but if you exceed a certain percentage of your total maximum heart rate it becomes a lot more fitness and very little fat burn, not to mention reduced training tiimes which when your fitness is low leads to less weight loss.

To loose access fat quickly you do not have to bust your gut (PTP) it just takes you to get exercise slightly out of breath for periods of time over 30mins.

What you need to know is your maximum heart rate, then exercise within 60-65% of that maximum.

Heart rate monitors are on most gym equipment and the personal watch type can be bought very reasonably. The monitor will help you keep in the fat burn zone to increase your training time thus mantain maximum fatburn.


Auto online heart rate calculator


Manual Max heart rate calculation based on 23 yr old

To work out your max put your own age into the calculation.

220 - 23 (age) = 197
197 - 65 (resting heart rate) = 132
132 * 65% (low end of heart rate) OR 85% (high end) = 85.8 OR 112.2
85.8 + 65 (resting heart rate) = 150 112.2 + 65 (rhr) = 177
The target heart rate zone for this person would be 150 to 177
 
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You can't spot reduce fat, so no exercises will tone up a stomach which has a layer of fat on it.

Best thing to do is 35-45 minutes cardio at about 60-75% of your MHR (max heart rate), on an empty stomach (i.e. first thing in the morning or before tea).

You burn most calories from fat @ 60-75% of your MHR (in my case, this is around 130 bpm, and doing it for 45 minutes or so will deplete the glycogen in your system and start burning off the fat. I do it around 4-5 times a week, on a spin bike I got from ebay. I would definitely go for a spin bike rather than an "exercise" bike, as they (imo) are far preferable and much easier to use for long periods of time.

Also, try and reduce the overall number of calories you eat - you don't need to cut any foods out completely, but eat in moderation and try and reduce your alcohol intake. Eating 6 smaller meals rather than 3 large meals also keeps your metabolism going throughout the day.
 
Different things work for different people but to say that if your heartrate is near its max you won't be burning fat is nonsense.

Look at bodybuilders who get down to less than 5% fat. It's not by taking a leisurely stroll.

If you can take the pace then HIIT has proven to be extremely popular for losing fat. You also only need to work out for about 20 minutes at a time (which is a blessing as you seriously won't be able to do even this much when you start).

It involves working at near maximum effort for between 30-60 seconds, then coming right back down to light work for the same and keep repeating.

You can do it as sprints outside or by increasing your pace on the gym equipment.

I probably wouldn't recommend it until you've increased overall fitness but it's definitely worth considering after a few months.

Also don't bother wasting your time with sit-ups - they'll do nothing for you. Spend that time doing cardio or tweaking your diet.

Finally, reducing a belly is probably 50% willpower, 40% diet and 10% exercise so bear that in mind.
 
Johnny Girth said:
Different things work for different people but to say that if your heartrate is near its max you won't be burning fat is nonsense.
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Heart rate to high less fat burn

Heart rate in the fat burn zone maximum fat burn

Don't be so picky, no one likes trolls ;)
 
sormicoft said:
anyone suggest some exercises to try and reduce the growing beer gut i'm sporting these days,

i've already started amending my diet but would like some advice on shedding the belly
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You are a taxi driver right? So when you are calling at a house at 11.30 at night, get out of the cab and walk up the path and ring the door bell instead of blasting the horn. Voila! instant exercise and the neighbours get some sleep as well. :p
 
henry_hoover.jpg
 
[OZ] said:
You are a taxi driver right? So when you are calling at a house at 11.30 at night, get out of the cab and walk up the path and ring the door bell instead of blasting the horn. Voila! instant exercise and the neighbours get some sleep as well. :p
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lol i work in the east end of glasgow you think i'm daft enough to get out the car late at nite, not without a complement of armed escorts :)
 
im interested in a cheap excersise bike too , will it work

i feel i could just sit in front of the telly pedaling away for hours with no wind and rain haha
 
andy said:
im interested in a cheap excersise bike too , will it work

i feel i could just sit in front of the telly pedaling away for hours with no wind and rain haha
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Same, slap some tunes on and watch a family guy episode whilst cycling would be good...

now which one to get :)

I am fed up of running outside in the dark/wet/cold lol
 
andy said:
im interested in a cheap excersise bike too , will it work

i feel i could just sit in front of the telly pedaling away for hours with no wind and rain haha
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isnt a treadmill far better than an exercise bike? surely for fitnessand weight loss you would be far better off with a treadmill, i see one company on ebay that looks a bit dodgy to me, the prices on their website are about £400 and their ones on ebay are selling for £140 free postage
 
It depends, some people don't like the strain it put on their knees, but running is certainly a more intensive workout. £140 wont buy you a decent treadmill either I'm afraid.

OP, take a look at GordyR's sticky in the sports section. I'd suggest joining a gym if at all possible.
 
trojan698 said:
It depends, some people don't like the strain it put on their knees, but running is certainly a more intensive workout. £140 wont buy you a decent treadmill either I'm afraid.

OP, take a look at GordyR's sticky in the sports section. I'd suggest joining a gym if at all possible.
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strain on knees? dont be a woman, i hate people that use these stupid excuses you never used to hear this sort of thing 10 years ago
 
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