exercise

[iphetamine]

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I lost a lot of weight in the past 2 years, but it's still blubbery around the abs and I have love handles. I still do jog every once in a while, but are there other exercises I could do at home to harden the ab a bit?? I don't go to gym or play a specific sport.

 

[PharmDstudent]

leg lifts, side bends, side lying leg lifts

Google is your friend. 😉

 

[WVUPharm2007]

I lost a lot of weight in the past 2 years, but it's still blubbery around the abs and I have love handles. I still do jog every once in a while, but are there other exercises I could do at home to harden the ab a bit?? I don't go to gym or play a specific sport.

Probably have loose skin that's too stretched and will never tighten. That's why God invented the tummy tuck.

 

[iphetamine]

Probably have loose skin that's too stretched and will never tighten. That's why God invented the tummy tuck.

it's not really loose skin, i've got fat under there, i'm still like 4-5kg overweight.

 

[Requiem]

Exercises at home focusing just abs will not get you where you want to be. Doing ab crunches while 12 lbs overweight will not give you abs. It might just actually make your stomach appear larger as muscle becomes hypertrophied underneath the fat.

The best exercise you could do at home or anywhere right now is cardio.

Get involved in a sport, or make your running consistent - find something you enjoy and keep at it. There are a lot of things out there you may like; biking, swimming, etc.

Good luck.

 

[avuong]

🙂

 

[BugsNDrugs]

Exercises at home focusing just abs will not get you where you want to be. Doing ab crunches while 12 lbs overweight will not give you abs. It might just actually make your stomach appear larger as muscle becomes hypertrophied underneath the fat.

The best exercise you could do at home or anywhere right now is cardio.

Get involved in a sport, or make your running consistent - find something you enjoy and keep at it. There are a lot of things out there you may like; biking, swimming, etc.

Good luck.

+1. I have went through this same thing. Could never get the stomach I wanted until I lost the weight first. Cardio, my friend. Good luck!

 

[PumpkinSmasher]

it's not really loose skin, i've got fat under there, i'm still like 4-5kg overweight.

I am in your exact situation, I lost 70lbs in the last few years but still have fat around my mid section. I do crunches every morning and they do nothing as far as getting rid of the fat. The only solution is cardio, I know this, but still have a hard time keeping consistent with it.

 

[WVUPharm2007]

God invented liposuction, too.

 

[apteryx]

This seems like a weird place to ask for fitness advice. But, I was an exercise science major before I went pharm (I have an A.S. in Exer. Sci.!!!111!1). Just like everyone else said, cardio is what you need to do. For some people, it just takes a ridiculous amount of work to get rid of that middle section. And the more weight you lose, the harder it gets to get rid of that last bit of fat. Lifting weights to get some LBM (lean body mass) will also help, since the higher your LBM, the greater your metabolic rate.

And, of course, your diet. Twinkies and cheetoes don't lead to abs. Lots of protein, good fats and whole grains = win.

Then again, there's always bronkaid+caffeine pills...

 

[Vitamin K]

leg lifts, side bends, side lying leg lifts

Google is your friend. 😉

Wrong.

What others have said is correct. Only losing fat will harden your abs. There are a ton of different types of cardio, and very few of them require a gym. You have to change what you're doing if it isn't working for you. If you usually walk, try running. If you run, try sprinting instead of endurance, etc. Here's what I do (I compete in bodybuilding) when I get stuck in a fat-loss plateau:

1) Find some stairs and run up/walk down them. High schools or colleges area easy picks. Cement stairs are best, but bleachers work if you're coordinated.

2) Find a track and sprint the straights/walk the curves.

3) Join a bootcamp class. You'd be surprised how challenging it is, and it's do-able for people at any fitness level. You can always make your own too. Let me know if you need ideas.

4) Swim

There are a ton of options, but if you do the same thing all the time, a lot of people will slowly stop seeing results. Your body changes shape as a means of adapting, so you have to challenge it with new things that it hasn't seen before. Even if that means just upping the intensity of your workouts, then that's what you need to do.

 

[iphetamine]

I've been using my stationary bike at home for endurance, like 40-50min of steady pace. Then recently I changed to intense 20min, 30secs sprinting and 30secs slowing down. I really don't know if it's very effective or not, I saw it on youtube 😛 with 5min of warming up and 5min cooling down.

 

[solzont]

I've been using my stationary bike at home for endurance, like 40-50min of steady pace. Then recently I changed to intense 20min, 30secs sprinting and 30secs slowing down. I really don't know if it's very effective or not, I saw it on youtube 😛 with 5min of warming up and 5min cooling down.

It *is* effective. It's called HIIT training or High Intensity Interval Training. For the same amount of time, it has been proven to burn more fat than constant-pace cardio. The typical rotation is 1-2 min at each speed level say a 6.0-8.0 on a treadmill with a 2% incline for 14-20 min. Stairs are nice because they have intervals built in. Sprint up, trot down and repeat.

There are lots of caveats with training suggestions, but I'm trying to avoid hitting you with a wall of text. Give this a shot with some weight training to raise your resting metabolism and EPOC, combine it with a low-cal diet and you'll be great!

According to NIH guidelines, to lose 2 lbs/wk you'll need to drop you daily caloric intake by about 1000 Calories. If you're male you should try to stay at or above 1500/day.

Have fun!

 

[PharmDstudent]

Wrong.

Dummy!

The guy asked about exercises at home, and that's what I posted.



Those exercises work for me...

 

[charfdorn]

it's not really loose skin, i've got fat under there, i'm still like 4-5kg overweight.

You probably want to lose that first. Then you can do those leg lifts, crunches, side crunches, whatever, to tone up those muscles. But you need to see them first.

People store their fat in different places on their bodies, and it sounds like yours is in your midsection. All the suggestions on here are good ways to lose the weight.

Or, you can have your doctor tell you your triglycerides are fatally high and stop eating simple carbs, fried foods, saturated fats, white sugar, white flour, and just about everything else fun. I'm hungry all the time but my weight is in freefall.

 

[FarscapeGirl]

If you have the desire to bike ride, this can be a really easy way to lose weight. Part of the reason is it's easier physically to go out and ride for two hours than it is to run for two hours. And that's two hours you can be burning calories.

I used to be on the cycling team in college, and at times I got sick of eating because I had to eat so much to ride as much as I did. And I only went out for about 3 twenty-five mile rides a week.

Boy, I wish I still had that problem... Sigh.

 

[StaviZFingerZ]

Highly educated folks completely lose common sense when it comes to this topic. Exercise, aerobic or anaerobic is important for the well being of our health. And a gradual fat loss with a balanced diet, proper exercise, and rest is most desirable.

But get real, you can't spot reduce your fat unless you apply topical theophylline or get a surgery done. And to put your muscles into anabolism while putting your fat tissues into catabolic state is pretty hard to do.

I hate to bring this example up but I will. The prisoners in concentration camp ended up with skin and bones.. not because of their vigorous aerobic exercise...it was because of starvation.

You can exercise until you level Mt. Everest with a spoon... but if you intake more calories than your body uses, it doesn't matter what you eat or what exercise you perform... you're not going to get rid of the flab.

Starve yourself man!

 

[WVUPharm2007]

And there's lipo...

 

[Sparda29]

And there's lipo...

Too bad insurance doesn't cover it.

 

[Priapism321]

This is a silly topic, fat people eat too much, that is the problem. I always see them in the cafeteria at 6am getting multiple breakfast burritos and a sugar containing beverage, while I am grabbing my diet mountain dew and 100 calorie granola bar.

I feel like talking about this instead.....

http://www.theannals.com/cgi/content/abstract/aph.1L167v1

Whenever the word "novel" is in the title of a scientific article, the authors or ghostwriters are trying too hard. And, it is usually a giveaway that the agent is not novel.

 

[Requiem]

I hate to bring this example up but I will. The prisoners in concentration camp ended up with skin and bones.. not because of their vigorous aerobic exercise...it was because of starvation.

You can exercise until you level Mt. Everest with a spoon... but if you intake more calories than your body uses, it doesn't matter what you eat or what exercise you perform... you're not going to get rid of the flab.

Starve yourself man!

I know what you're trying to say, but that concentration camp came out of nowhere, and it was misinformed to be honest.

Having been to multiple concentration camp sites, it would be a disservice to say it wasn't because of their "lack of aerobic exercise". The extraordinary amount of manual and slave labour they were forced to do day in day out, on a calorie reduce diet as you say, was unimaginable. Putting that out there out of respect, not against you.

 

[StaviZFingerZ]

I know what you're trying to say, but that concentration camp came out of nowhere, and it was misinformed to be honest.

Having been to multiple concentration camp sites, it would be a disservice to say it wasn't because of their "lack of aerobic exercise". The extraordinary amount of manual and slave labour they were forced to do day in day out, on a calorie reduce diet as you say, was unimaginable. Putting that out there out of respect, not against you.

Not going to argue this point.

We North Americans are fat because we eat too much. Simple as that.

 

[PharmDstudent]

I know what you're trying to say, but that concentration camp came out of nowhere, and it was misinformed to be honest.

Having been to multiple concentration camp sites, it would be a disservice to say it wasn't because of their "lack of aerobic exercise". The extraordinary amount of manual and slave labour they were forced to do day in day out, on a calorie reduce diet as you say, was unimaginable. Putting that out there out of respect, not against you.

Yeah. That was probably the worst analogy ever!

Everyone knows that extreme starvation can lead to muscle wasting and all sorts of physical and mental problems.

 

[StaviZFingerZ]

Yeah. That was probably the worst analogy ever!

Everyone knows that extreme starvation can lead to muscle wasting and all sorts of physical and mental problems.

It's not an analogy.

It's a fact. I never said it was healthy. I said in order to lose weight, you have to spend more calories than intake of calories. Again, it's not an analogy rather an example of a fact.

People think eating certain type of food (high protein, low carb) and certain type of exercises will result in weight loss....like fat women eating 2 gallon worth of salad and swears she doesn't eat much.

People over-complicate weight loss. Lower the caloric intake below what you use. That is the only way to lose weight...there's no other way...ok except for surgery.

 

[PharmDstudent]

It's not an analogy.

It's a fact. I never said it was healthy. I said in order to lose weight, you have to spend more calories than intake of calories. Again, it's not an analogy rather an example of a fact.

People think eating certain type of food (high protein, low carb) and certain type of exercises will result in weight loss....like fat women eating 2 gallon worth of salad and swears she doesn't eat much.

People over-complicate weight loss. Lower the caloric intake below what you use. That is the only way to lose weight...there's no other way...ok except for surgery.

What do you know about losing weight??? How many freakin' pieces of pizza can you eat???

 

[StaviZFingerZ]

What do you know about losing weight??? How many freakin' pieces of pizza can you eat???

??? what's my ability to eat pizza got to do with my knowledge of losing weight??

 

[PharmDstudent]

^^^

Who sits there and chit-chats about their brisket cook-outs and crawfish boils and God only knows what else? HUH???


Come on! You can't be the leader of a game that you don't even play... JC

 

[StaviZFingerZ]

Ok...if you must know....if it's NY style pizza with thin crusty crust with just cheese...I can eat an 18 inch, the entire pizza.

My favorite pizza is PaPa John's Supreme...I usually eat 3 pieces..."dipped in garlic sauce" but I can eat the entire pizza...

Alright... where you going with this?

 

[StaviZFingerZ]

^^^

Who sits there and chit-chats about their brisket cook-outs and crawfish boils and God only knows what else? HUH???


Come on! You can't be the leader of a game that you don't even play... JC

Because I have cook outs, I eat a lot? What do you care about my weekend social events??
I also walk 18 holes carrying my golf bag??

???

 

[PharmDstudent]

Because I have cook outs, I eat a lot? I also walk 18 holes carrying my golf bag??

???

SO? I danced my *** off this weekend until my legs were throbbing at that party, walked around the French Quarter on Tuesday, and walked home with groceries some other day this week.


Count every freakin' calorie for months on end and then I'll listen to what you have to say about caloric intake, etc. 😉


EDIT: I don't give a **** about your weekend social events.

 

[StaviZFingerZ]

SO? I danced my *** off this weekend until my legs were throbbing at that party, walked around the French Quarter on Tuesday, and walked home with groceries some other day this week.


Count every freakin' calorie for months on end and then I'll listen to what you have to say about caloric intake, etc. 😉


EDIT: I don't give a **** about your weekend social events.

Then why bring it up?

I don't really care if you count calories or not... and I couldn't careless if you listen to what I have to say. I am not directing any comments to you.

You have a point to make??

If you're disputing my statement about calorie intake, go ahead..say I'm wrong and state your reasoning. But I fail to see what your motivation is here.

 

[StaviZFingerZ]

God invented liposuction, too.

No he didn't. It was an enterprising plastic surgeon.

 

[PharmDstudent]

Then why bring it up?

I don't really care if you count calories or not... and I couldn't careless if you listen to what I have to say. I am not directing any comments to you.

You have a point to make??

If you're disputing my statement about calorie intake, go ahead..say I'm wrong and state your reasoning. But I fail to see what your motivation is here.

It's too easy to say one thing and then do another.

Whatever...

I was going to write out a detailed, genuine response, but I don't feel like playing this game.

 

[StaviZFingerZ]

This is a silly topic, fat people eat too much, that is the problem. I always see them in the cafeteria at 6am getting multiple breakfast burritos and a sugar containing beverage, while I am grabbing my diet mountain dew and 100 calorie granola bar.

I feel like talking about this instead.....

http://www.theannals.com/cgi/content/abstract/aph.1L167v1

Whenever the word "novel" is in the title of a scientific article, the authors or ghostwriters are trying too hard. And, it is usually a giveaway that the agent is not novel.

Iclaprim, a Novel Diaminopyrimidine for the Treatment of Resistant Gram-Positive Infections (June) (CE)

Dude.... at the end of the day, are you even concerned about MRSA?? We got lots of drugs to treat MRSA... show me something for VRE if it's gram positive.

Then show me something that will take care of MDR Gram Negs...

 

[iphetamine]

hehe, I don't know what was going on between PharmDstudent and Zavi...


but thanks guys for the suggestions..

 

[OTFuturePharmD]

I have found the best way to reshape the body and get rid of some of the flab and love handles is pilates. I recommend the reformer or a really good mat instructor. Then add your cardio. You will find in 30 days your body will be different.

Plus as WVU says there is always lipo.


Does any one remember when Oprah was smaller when she was doing pilates? She looked great then.

 

[PharmDstudent]

I have found the best way to reshape the body and get rid of some of the flab and love handles is pilates. I recommend the reformer or a really good mat instructor. Then add your cardio. You will find in 30 days your body will be different.

Plus as WVU says there is always lipo.


Does any one remember when Oprah was smaller when she was doing pilates? She looked great then.

I've done pilates, and you're right- they can do wonders!- but my joints are too loose for that kind of stuff. My shoulders randomly fall out of socket sometimes already, so I don't need to put myself at greater risk. My ackles turn whenever I take walks through grassy areas, too.

 

[iphetamine]

Probably have loose skin that's too stretched and will never tighten. That's why God invented the tummy tuck.

I've done pilates, and you're right- they can do wonders!- but my joints are too loose for that kind of stuff. My shoulders randomly fall out of socket sometimes already, so I don't need to put myself at greater risk. My ackles turn whenever I take walks through grassy areas, too.

ouch!! >_<

 

[solzont]

SO? I danced my *** off this weekend until my legs were throbbing at that party, walked around the French Quarter on Tuesday, and walked home with groceries some other day this week.


Count every freakin' calorie for months on end and then I'll listen to what you have to say about caloric intake, etc. 😉


EDIT: I don't give a **** about your weekend social events.

I actually do keep a food log and I'm not sure if that's sad or good

 

[Dysic]

Play soccer.

Not only is it the "Beautiful Game", it's one of the most cardiac-intensive sports.

I play 4 times a week...and i can eat whatever I want, whenever i want 🙂

 

[WVUPharm2007]

Ok...if you must know....if it's NY style pizza with thin crusty crust with just cheese...I can eat an 18 inch, the entire pizza.

My favorite pizza is PaPa John's Supreme...I usually eat 3 pieces..."dipped in garlic sauce" but I can eat the entire pizza...

Alright... where you going with this?

Papa Johns is nasty. Now that I think about it, I can't stand any chain pizza...

 

[WVUPharm2007]

Play soccer.

Not only is it the "Beautiful Game", it's one of the most cardiac-intensive sports.

I play 4 times a week...and i can eat whatever I want, whenever i want 🙂

This is America. Nobody cares.

 

[LiveLoveFartRepeat]

<< If I see something saggin', baggin' or dragin', I'm gonna have it nipped, tucked or sucked >>

Dolly Parton referring to Plastic Surgery and me wanting to follow in her foot steps.

 

[prevacid]

the key is to have a well balanced diet, efficient exercising, and a good motivation

eat grilled food, get the salad instead of the fries with the light dressing, minimize the cheese on the sub, stay away from the fried stuff, hit vegies and fruits

for me, the key during the day is to drink a lot of water ( i like propel), by drinking fluids on a consistent basis, i feel full and then dont grab those unhealthy snacks

if that doesnt work, my best friend is a GI surgeon who does nothing but bypass, i can pass his card along 🙂

 

[StaviZFingerZ]

the key is to have a well balanced diet, efficient exercising, and a good motivation

I agree with this.

eat grilled food, get the salad instead of the fries with the light dressing, minimize the cheese on the sub, stay away from the fried stuff, hit vegies and fruits

Bah...nonsense. I could eat fried chicken everyday and lose more weight than the diet you prescribed. The key is the portion size..what good is 20 oz grilled salmon/steak/chicken with 3 tubs of salad and 5 apples, 2 oranges, and 3 bananas for dinner? I would lose more weight by just 1 piece of fried breast per day. It's not what you eat... it's how much.

Bottom line is...your body pretty much has to go into Ketosis to lose fat... Not to be confused with ketoacidosis. And ketosis occurs when your body is deprived of calories... Not saying this is healthy or not.

Necessary nutritional value is whole another topic.

for me, the key during the day is to drink a lot of water ( i like propel), by drinking fluids on a consistent basis, i feel full and then dont grab those unhealthy snacks

Well..water instead of junk food snacks...yeah not a bad idea but too many people overdo water. Look to the nature... animals only drink water to replace the water they lose usually signaled by thirst. Where did this whole 8 cups a day idea come from anyways?

 

[PharmDstudent]

This is America. Nobody cares.

 

[fhx06]

Not everyone has the same metabolism and what works for one person may not work for another so I wouldn't be so quick to judge how others' methods fail. There are definitely numerous methods available (I suppose this includes WVU's lipo) so find the right one that suits your schedule, lifestyle, and see how it works out.

Regardless of the method, I think discipline is needed to stick to the chosen plan. It's very easy to say what works and what doesn't but if a person can't stick to the diet plan, what good is it?

 

[dreezy10]

Abs are made in the kitchen!!!!!!!!!!!!!!

then cardio, then ab exercises. Then you have a 12 pack!

 

[StaviZFingerZ]

OH..completely forgot about the topical Theophylline's effect on lipolysis...which can be used for spot reduction of fat..I guess. There were some studies done on this with positive results.

We've actually bought a gallon of pure theophylline powder and mixed it with cream and used to give it out to people... No kidding.

BTW...that's what some of the cellulite creams on the market are..

 

[njac]

omg, so I got an EA Active for the Wii.

I just did the day 1 workout on "medium" and am totally gross and sweaty. Thumbs up so far!