Original Post by richj43:
Recently I have lost 15 pounds from doing intense cardio on the treadmill, counting calories, and eating healthy. I'm almost entirely satisfied with my weight loss; however, I still want to work on my lower belly fat, and I don't think the cardio regimine I've kept up with is going to help if it hasn't already. I was reading a few forums saying that weight lifting and watching sugar intake will help, but I don't know what kind of weight lifting I should do. I usually do regular crunches with a 10lb weight, and the hanging high chair thing (don't know what the real name is). Can anyone give me some weight lifting exercises specifically designed to trigger my abdominal area, please? Also when do you know you've lost enough belly fat to begin to tone?
Fork putdowns and plate pushaways are the only exercise that will reduce "lower belly fat" or "upper belly fat" for that matter.
Often, thought, after losing weight through diet and "cardio" people, especially men (due to them carrying extra fat in the belly area), will finish with the "skinny-fat" look. This is not due to excess fat but rather a lack of muscle.
It is why resistance training is recommended while in calorie deficit.
10lbs and crunches are not weight lifting.
In the FAQs are a list of resistance training programs.
How bad do you want it? Because you'll have to want it real bad to get it. You'll need a strict diet and continued cardio to get rid of fat anywhere on the body.
I looked up resistance training and felt kinda silly that I didn't know what it was by the name. I usually incorporate a lot of the suggested exercises I found online into my work outs, but not as often as cardio. This might be a dumb question but is resistance exercises more beneficial/effective when done on the mats, or on machines at the gym? I feel as though doing the exercises on the machines would be better for me because I might have better form.
And I definitely want it, in no means will I give up my cardio! I have made a life decision that I will walk/jog for the rest of my life. I love the way I feel from it and the endurance I build up. I just figured cardio alone wouldn't give me the flat and defined stomach I used to have.
Neither. The most effective weight training exercises are with a barbell and a squat rack (for beginners, advanced lifters might do a bunch of other stuff)
Squats, Deadlifts, Bench Press, Pullups, Rows
Also, captain chair raises work your hip flexors more than your abs. Hanging ab raises would be more beneficial.