Fitness, exercise, lose weight ..... in the home

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Is it possible to flatten my stomach by doing exercise in the house.

I hate going out for runs, and I hate going to gyms which are full of people.

I was thinking about getting an exercise bike, but they are quite expensive and I was wondering if they actually do much.

Since getting a desk job I have slowly been putting on weight over the past 2 years. ITs gotten to a point when you can see it bulging under the T-shirt. I dont like it at all!

Any recommended exercise I can do to lose weight and tone the bodY?

Hate to say it but in order to lose weight, excersice alone isn't enough - You need to watch your diet (I know, the D word). Get an excercise ball and do some crunches (like sit-ups) - they'll tone your belly.

I agree with Quirk.

Tim

whatever you decide to do, add weights to it, you will burn more calories and tone at the same time.

You can do sit-ups to tone your stomach. I also agree with Quirk.

I'm just going through all this as well. I went to the Dr. last week; he pointed out that 10 years ago at the same height I was 150lbs, now I'm 183lbs - yikes! He said he has a quite a few patients that have developed diabetes recently and that I need to do something. He could have told me I would drop dead of a heart attack tomorrow and it would have scared me less than the thought of putting a needle in my arm for insulin!

If you have the space,you could consider renting or making monthly payments on a Bowflex type system.Adding muscle will burn more callories as well as tighten muscle.One good habit I got into was making exercise less boring by doing it while watching a show on TV.I could never just sit and watch...so get on the floor during the nightly news and start doing some exercises and stretchs.Helps to increase protein and decrease fat and carbs but dieting wont work,has to be changing food habits.

I have a similar problem but I just need to tone muscle. Since I went vegan I've lost a lot of weight. I'm naturally thin and lanky anyway, but now I have to make sure I'm getting enough calories and start putting on muscle.

I have a complex theory about abs but I won't bore you with the whole thing. First, yeah, get fat off however you can -cardio and lower calorie intake. Increased muscle mass all around helps too, to burn calories all the time. There are tons of things you can do at home, and I find running to be nice and solitary even though you have to go out.

And of course even though ab exercises won't burn fat from the stomach, the sooner muscles start to show through, the better your waist will look.

Second, belly fat is caused by stress hormones that come out of your liver, because it gets deposited near your liver first. I never had anything like love handles until I had a loss and went through a really stressful time, and boom, there they were. They went away over time. So for that, manage your stress (i know, easier said than done but it can be done).

Third- what is in your intestines? Not many people want to think about that, but have you ever seen older people who have big lower tummies but aren't that fat otherwise? Seriosuly, stuff sits around in there. Meat hangs around a long time because it is hard to digest. Anything your body doesn't tolerate well- if it's bad it says "get out now" and you vomit or have diharreah- but if it's not that bad, your body ignores it and it sits there, especially refined foods without a lot of fiber. So try to figure out what foods make you not feel so great and cut them out. I also do the Master Cleanse, but 10 days of not eating is not for everyone. You could try one of those herbal cleanses.

I am 36 and probably have about 10-15 lbs I'd like to drop but I have a tiny waist and flat stomach, so something is working!

Best way to lose weight?

Consume meals consisting of around 300 calories every 3-5 hours. Start once you wake up. Meals can consist of whatever you want (a balanced diet is of course a must) but just make sure you don't go longer than 5 hours, and that you don't go over around 300 calories. Take your first meal upon waking, then in the time periods listed above until you go to sleep.

(EDIT: Make sure once you have lost the weight that you adjust the calorie intake to around 500 calories per meal. You'll have to adjust that amount based on individual factors. I.E. 500 is for average human. So give or take depending on if you weight stabalises or goes up or down)

Following above method will not spike your blood sugar so your body will not store any fat. Because you are eating so few calories the body will take it from your fat stores. Because you are eating quite frequently the bodies metabolism will never enter a starvation state so it will not catabolise your muscles for energy.


As for exercise:
If you want to do it in your home, and you feel you must exercise then I would suggest the following. Cardiovascular get an exercise bike and exercise for half an hour, take a 20 minute break and then exercise for a further half hour. Recent studies (http://lib.bioinfo.pl/auid:2411477 has a list) by Kazushige Goto show that the break increases the amount of ATP (fat releasing enzyme) in the body so that fat is burned for energy in the second routine rather than sugars.

As far as weights are concerned crunches can do some good, but for real muscle growth (in a reasonable time frame) you'll probably need to go to a gym. Of course unaided weight workouts (crunches, pushups, pullups, crouches etc...) do help they just take a lot longer.

As for flattening your stomache, your genetics plays a large part (as well as age, hormone levels and a myriad of other factors) as to where fat cells accumulate in your body. Reducing the general amount of fat on your body will reduce the size of your stomache.

I use a good quality mini-trampoline while I listen to music or watch TV. Increases stamina, is aerobic and keeps your balance primed, as well.

http://www.amazon.com/Roller-Slide-Abdo ... B000H994SS

Try one of these abdominal sliders you can get them quite cheap from argos I think and easy to store, the other option is an abdominal roller which are larger its like a frame to assist you as you do sit ups. Build up the exercises slowly too much too soon and you'll strain your back.

To lose weight and gain tone I would recommend reducing sugar and increasing protein in your diet, try protein shakes, omelettes, chicken salads, nuts, beans etc. If you don't like running just do some skipping with rope or dance to music.

If you don't like running, try DDR (Dance Dance Revolution). You can do it at home, listen to some great music, and is fun.

http://www.shovelglove.com/

These are simple exercises you can do in your home with no other equipment but a sledgehammer (cost me about $25 US). I've been trying them out lately, and they seem tough enough to burn some calories and they're kind of fun. Just pay attention to form or you can twist your back - there are videos on the website to show you how to get started.

If your weight is stable, attack the problem from three fronts.

1) Cut back on the crap in your diet. Don't go hog wild at first, cut out the afternoon soda and the late night chips or what ever. If you are still hungry substitute fruit and water for empty calorie snacks.

2) Amp up your aerobic exercise. Find a used exercise bike and ride it while you watch the tube. Or, if you can, take a walk every day or find a place to swim.

3) Do something to increase muscle mass. Muscles burn more calories than fat. Use weights or bowflex, or what ever you can find, to increase strength.

Get a scale and weigh yourself each morning, first thing, to monitor your progress. I'm in my 50's and have friends who are showing signs of diabetes and heart problems, it's scary! Good luck.