Fitness
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Apple Shaped - Best exercises to change it


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I am a definite apple shape.  The worst shape to be.  I keep all my weight on my belly.  It makes me very high prone to all the bad things like heart attacks etc and it makes exercising harder as my lung capacity seems to be miniscule.  What are the best exercises to lose belly weight fastest.  I quite like jogging and I have recently joined the gym and got the usual programme which always seems to be the same no matter where you go.  I want to ask you though if there is anything i could be doing extra to help shed the chunky belly! 

17 Replies (last)

You can't do anything about your genetics, and you can't lose fat from specific areas. Lose overall body fat and gain muscle, that's the best you can do. 

 

1.build time machine (bonus points if made with flux capacitor and delorian)

2.go back in time get different parents

3.get born with different genetics

4. Profit

 

I'm an apple shape too Undecided ... it sucks.

However, I've managed to 40lbs since Sept and my belly is waaaay smaller now, I've shrunk from size 18jeans to soooo close to a 12.

 All I've been doing is:

* powerwalking + jogging = "wogging" for at least 60mins 3-5x a week.  I push a double jogging stroller with two 1yr olds in it, and haul a wagon behind me with two 2yr olds in it.  we're quite the sight to see....

* ellipticalling 2-3x a week, resistance set as high as it will go, do it in 3-5min bursts full out then slow down for 5mins and repeat for at least 45mins

* swimming laps 2x a week if I'm not ellipticalling - I do the front crawl, breast stroke, side stroke, and when I'm getting winded I just lay on my back and kick as hard as I can Tongue out

* slowly getting into using weights - I herniated a disc last summer - 10lb dumb bells and I have an arm workout dvd

* sodium below 2,000mg/day (usually around 1500-1700)

* water at least 10cups a day - no pop or juice it sets off my cravings

* saturated fat below 15g (? I think it is) a day

 

anyway...I cannot believe the difference in my belly - yes it's still there, but I had 2 c-sections so had quite the mommy purse haha.  I'm hoping when I hit my goal weight of 149lbs (21lbs to go) that my purse will be a distant memory...

hope this helps!

I am an apple too.  I have lost 85 lbs since Jan of 2010 and that is still my biggest problem area but I started lifting heavier weights (New Rules of Lifting for Women) back in Jan, along with some cardio, cut out grains, processed foods and sweets and am finally losing some additional inches of my abd so plan to keep it up and see how far I can go! As you lose weight all over, it will come off your abd as well.  How much?  Time will tell.  Good luck :)

I, too, am an apple. I did low carb some years ago and lost about 50 lbs, but still had the belly. Having my son has made it worse. I am back (bc life and child have given me back the 50 lbs) and am just watching calories and walking/running 5-7 days a week for 30-45 min. I have lost about 20 lbs but mostly in my face..although my inches went down about 5 (not enough to see a pants size,sadly). Good luck, I sometimes think I am destined to have some belly. :-(
#6  
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I've been doing a fat burning yoga ("crunch workout") 1-4 x a week for the last 3 months and I see a decent all over slimming. It incorporates twisting crunches, and yoga poses that strengthen your stomach, back, and thighs. Strengthening your stomach muscles will help you burn the fat and lower the chances of back injuries.
#7  
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I am an apple and have noticed that cycling (spin) class has made a huge difference in my core area.

I am not sure what shape I am but I definitely have a pouch that seems to show if I eat too much sugar

I am really trying to eliminate sugar from my diet and just have natural sugars

 

- Drink your 8+ glasses or water, the more hydrated you are, the less likely you are to bloat hence emphasizing your midsection 

- Avoid foods in high sugar and sodium thus equaling less water retention and a ballooning look. 

In terms of exercise, I really wish there was a magic solution for ya but you being apple shaped just means that your body stores the fat in the middle. Tackling the fat is what's important, no matter where it is. Good ol' fat burning cardio and weight lifting to continue fat burning even at rest. 

But another thing I must add, I'm always a bit envious of apple shaped women. I don't know what shape I'am really, but my thighs and legs are huge and I feel like I'll have cankles for the rest of my life even if I lose weight. I've noticed apple shaped women have beautiful legs and such delicate-looking wrists and ankles. So in the meanwhile, play up your beautiful features :)

#10  
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As others have said, unfortunately, you cannot change your shape. The body puts fat where it wants to put it. The only way to lose fat is a calorie deficit, so you need to eat healthier and exercise a lot. Make sure you do weight lifting, because if you don't, your body may try to use your muscles for energy. Building muscle helps burn more fat. If you don't have time to go to the gym, at least do a few minutes of body-weight exercises. To maximize calorie burn, do weight lifting first, then cardio. You continue to burn calories for several hours after weight lifting because you're repairing muscles, but with cardio, you stop burning calories as soon as you stop moving. If you do cardio after weight lifting, you're burning calories from repairing muscle at the same time as your burning calories from moving. The main thing - don't get discouraged and throw in the towel if you have a bad day or do. Just start the next day with a clean slate and go from there. Oh, and don't neglect your back when you do core. Your back and abs need to be balanced or it will cause problems later. Good luck!

#11  
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I love your response yazzydee, we should all try and love the great bits ofour body even if there is something we would like to change. Personally I am proud of the colour of my eyes and enjoy making myself up for an evening out with my husband which makes me forget about all the work I need to do on my apple belly for a bit.

THE ONLY THING THAT REALLY MAKES THAT BELLY GET WHERE YOU WANT IT TO BE IS NO CARBS!!!! NO BAD CARBS THAT IS,SUGARY ANYTHING,BREAD, PASTA, RICE.

THEY SAY A LITTLE WHOLE WHEAT IS OKAY BUT IT BLOWS MY BELLY UP AND MESSY UP THE BATHROOM GOING IF YA KNOW WHAT I MEAN :[.

TRY CUTTING BACK ON YOUR CARBS (WAY BACK!)

lol

I was laughing at the Flex capacitor comment and for some reason the site made it look like I was laughing at all comments, which I am not. I have an apple shaped body. I store most of my weight in my mid section. Even when I was a small 127 pounds I had a bit of a ponch. Now I have a "purse" lol. I have had 2 csections and with my last child it is way worse than the first. I agree with everyone, there is no "easy way" or "magic cure" or "magic pill".  It's all about calories in and calories out. Weight training and cardio. I do agree with member vyasd that cycling makes a huge difference on the core area. It has work best for me in the past, coupled with light weight training and eating like a diabetic (although I am not diabetic). I just started my weight loss journey (again) one day ago and that is my plan, bike, weights, and watching my sugar intake.

#15  
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Original Post by yazzydee:

- Drink your 8+ glasses or water, the more hydrated you are, the less likely you are to bloat hence emphasizing your midsection 

- Avoid foods in high sugar and sodium thus equaling less water retention and a ballooning look. 

In terms of exercise, I really wish there was a magic solution for ya but you being apple shaped just means that your body stores the fat in the middle. Tackling the fat is what's important, no matter where it is. Good ol' fat burning cardio and weight lifting to continue fat burning even at rest. 

But another thing I must add, I'm always a bit envious of apple shaped women. I don't know what shape I'am really, but my thighs and legs are huge and I feel like I'll have cankles for the rest of my life even if I lose weight. I've noticed apple shaped women have beautiful legs and such delicate-looking wrists and ankles. So in the meanwhile, play up your beautiful features :)

 

#16  
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Your reply about apple shaped made me feel kind of good I've never thought of my apple shape as delicate wrists and ankles but I do have those and I guess I can be thankful even tho I do have a bit of a belly bulge!!  You've made me look at my shape in a whole another way Thanks you made my day!! Wink

Thanks for the post reply. I will try all of that and see what happens. I really wonder if it is sugar as I do hav 3 medium tim horton's coffees per day with 2 sugar packets in them. I also have two teas a day with a teaspoon of sugar in each. I drink tea, coffee or water.  I don't drink pop (unless I am at the movie theater), juice, smoothies, nothing. Mind you I do not exercise enough. I use to but after I had a car accident last year I hurt too much to move. Now I hurt too much if I don't move! It's weird. Through this car accident I got some chiropractic sessions which really helped me but also 10 personal training sessions which taught me the importance of flexibility training. I did weight training and cardio in the past but never stretched. Stretch does help reduce fluid retention. I need some help getting back on board with the every day committment of exercise. I walk 5 days a week for 30-60 minutes but I just don't think it's enought. Yesterday I weighed myself in the morning and I was 210 lbs and this morning I weighed myself and I was 214lbs???? how??? It is so discouraging. I will try weight training again, keep up walking, and watch my sugar and sodium to see if it helps midsection weight. I haven't ever tracked my salt intake. I haven't a clue what I should be consuming. I eat most things from natural state, barely having even canned food. I do add salt to my cooking and food plate though.

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