Bust the Beer Belly

[allegra]

Easy to follow , hard to do workouts

www.beginnertriathlete.com/cms/article-detail.asp?articleid=486

[dyn0888]

10 minutes continuous pole twists everyday is also effective in reducing beer belly: just keep your hips fixed, knees bent and abs tight aiming for stretching in the serratus and oblique regions; then explore different angles and intensity levels.

[Daimler]

and diet... which makes it harder...

[isteb]

stay away from carbs.. am told a cup of rice is around 200 calories.. i have mine early in the morning.. and lotsa running now am integrating weightlifting to my disciplines..

[mad_doc]

i so need to get my tummy to reduce it's size.....

already on a no rice diet and moderate exercise... but it still doesn't seem to work... maybe if i join the PNP training camp hehe ;D

[DarKman]

maddoc said:

i so need to get my tummy to reduce it's size.....

already on a no rice diet and moderate exercise... but it still doesn't seem to work... maybe if i join the PNP training camp hehe ;D

Try to exercise and only eat oatmeal with non-fat milk, honey, and fruits in the evening, 3 meals a day...no snacks in between. Lots of water.

I did that before (exercise was basketball) and for 2 months I didn't shed a pound. The following 2 months however I lost 40 pounds.

[allegra]

maddoc said:

i so need to get my tummy to reduce it's size.....

already on a no rice diet and moderate exercise... but it still doesn't seem to work... maybe if i join the PNP training camp hehe ;D

Record what you eat for 3 days , baka you might find something that may help you
I avoid sugar , rice , bread , starch
Unless of course , pag may heavry training
Avoid processed food as well , and eat only food that just died
curiously , eating fat doesnt make me fat , but I'm sure it will kill me one day

[mad_doc]

@ pedicab... i have to wait for an entire month? hays.... as they said... no pain no gain er loss


@ allegra... i currently am staying away from as many carbo items as i could... and preservative loaded food too... i get dizzy in the afternoon though.. not sure if it's from going hypoglycemia or just the pollution

and i am trying the exercise that was posted here.... its d@mn harder to do than it looks i currently have difficulty going down the stairs nyahaha (leg cramps ow ow ow)

[allegra]

maddoc said:

@ pedicab... i have to wait for an entire month? hays.... as they said... no pain no gain er loss


@ allegra... i currently am staying away from as many carbo items as i could... and preservative loaded food too... i get dizzy in the afternoon though.. not sure if it's from going hypoglycemia or just the pollution

and i am trying the exercise that was posted here.... its d@mn harder to do than it looks i currently have difficulty going down the stairs nyahaha (leg cramps ow ow ow)

Not all carbs can make you fat though
You need carbs for fuel!
Even the atkins diet recommends some carbs
Stick w/ carbs that are high in fiber , low calorie, and mababa sa glycemic index
ex. green leafy veg

[anthrax76]

i've tried 4 of the 14 crunch exercises for 3 days, then did some jogging on the 4th day. my legs hurt but i did bike commute to work on the 5th day. it was painful but i noticed i could hold a higher speed on the same gear.

anyway, i think i have to stop weighing myself for the next month or so. i'm planning to do the crunches every night, jog twice a week and indoor wall climbing every week.

[gadgets88]

Go for quality workout, do it nice and slow, no cheating.
Concentrate.

if you start getting tired, instead of cheating the exercise,
do a different one.


And...
about pole-twisting...
it's not as easy as it looks.
You're supposed to squeeze the midsection as you complete each twist.
One squeeze on each side.
as if somebody's going to punch you when you face the side.


Squeezing the tummy during exercises causes a connection between the brain and the muscles.
With enough belly muscle connections to the brain, you can squeeze your muscles at will and make it move around, forward and back, up and down.
I used to watch them bodybuilding competitions and it can be done.

A secret of building this muscle to brain connection real fast is to do it everyday,
not in the gym, not during exercise, but anytime of the day, anywhere.

You'll be surprised when one day you get the connection.



I think I also discovered this technique in some sex literature,
but it refers to a different muscle...
Same analogy.



How about some BEFORE and AFTER pics here, anybody?

[Taba®]

gadgets88 said:

Go for quality workout, do it nice and slow, no cheating.
Concentrate.

if you start getting tired, instead of cheating the exercise,
do a different one.


And...
about pole-twisting...
it's not as easy as it looks.
You're supposed to squeeze the midsection as you complete each twist.
One squeeze on each side.
as if somebody's going to punch you when you face the side.


Squeezing the tummy during exercises causes a connection between the brain and the muscles.
With enough belly muscle connections to the brain, you can squeeze your muscles at will and make it move around, forward and back, up and down.
I used to watch them bodybuilding competitions and it can be done.

A secret of building this muscle to brain connection real fast is to do it everyday,
not in the gym, not during exercise, but anytime of the day, anywhere.

You'll be surprised when one day you get the connection.



I think I also discovered this technique in some sex literature,
but it refers to a different muscle...
Same analogy.



How about some BEFORE and AFTER pics here, anybody?

Oi, this is getting interesting...more please!

[mad_doc]

haha... a lot of fringe benefits in losing da belly....

the recreation part included ;D rather more important part hehe... i noticed that i've lost my.... endurance tsk tsk

buttttt..................... nothing left to do but work those d@mn abs...

in the meantime ... will somebody please page the hospital to pick me up... i can't seem to reach my knees..... ( the paaaiiiiiiin!!!)

[gadgets88]

A CLARIFICATION please...

Warning to newbies who are trying the exercises the first time,
go easy, do not overdo. Do not squeeze the first few weeks of training.
Doing so might hit your muscles on the dot,
this will cause muscle pain,
extreme pain like having appendicitis,
which will disable you from doing the exercises for 3 weeks or so.


For starters, just do some light repetitions (reps).
3 sets of 10 reps of 1 type of crunches on your first day.

If no pain on the 2nd day, add your exercise ingredients as desired.
Again, just go easy on your 1st few months of working out that body.

As months go by, you can start concentrating and doing the crunches by squeezing.
If you have too much fat around the middle, you will not be able to see the muscles.
Not being able to see any improvements inspite of the "crunchy" exercises
does not mean you are not improving.
The muscles are growing inside.
As your torso becomes strong, your core strength improves,
which will allow you to do all sorts of gymastic moves.

Don't forget stretching, the ones that you do sloooowly,
not the bumpy jumpy type of stretch,
but the slooow pulling of the muscles.
Many western thoughts are against pulling muscles,
but a look at the eastern martial arts school will show you how flexibility is a prized ability.
Flexibility can be as easy as using a pulley,
tying a noose around one leg on one end or the rope,
and a hollow block of the other end.
And you stretch everyday.
This improves flexibility.

Watch the Chinese acrobats and understand that flexibility and strength are possible to acquire.
Watch Jet Li and Jacky Chan movies.



Remember that...
if you loaded up your fat for the past 5 years,
don't expect to lose your fat in 5 months.
A year or 2 is more sensible.
Like all sports, winning takes time.
Winning races, or busting the beer belly takes dedication, hardwork, and the right training... and those things take time.
There is no shortcut.
A visit to Dr. Velo might make you look like Jet Li,
but you won't be able to do simple stunts those you didn't train for.
So no shortcuts...


I'm looking for a volunteer who's willing to come over to our condo where we have a gym.

How about Carl (Cyborg) or Mike (Charlie Barkin) or Alain (Biker2006)? Anybody? ;D ;D ;D

So any of you guys who wanna hit the gym with me, just let me know. we have to schedule it.

Maybe 6pm-7pm every other day?
or 9pm - 10pm?


How about if we have an abs training project?
Like a tutorial with photos online here at the forums?
Maybe a before and after picture to inspire!


Interested victims (este volunteers) pls PM me...

[mad_doc]

sorta like a before... during and after project.... estimated time frame for effect is about 2 months.. though you should see effects immediately in about 2 weeks.... more or less hehe

[feline13]

I myself am in a project too.
Not beer belly reduction but more on body fat reduction.
I usually have myself tested via Bioelectric Impedance and the only time that I was 25% was when I was 101lbs.
I needed to gain weight for my height (5'1") and I was happy when I reached 109 but then, bodyfat increased to 28%-29%
I used to be eternally 28% even if i'm really physically fit - winning races (adventure races) etc. but as I added a more realistic goal of haveing 25% with my current wieght, that got me challenged.

I ate relatively small meals every 3hrs (6am / 9am / 12nn / 3pm / 6pm / 9pm)
with the right servings : (eg 1 serving of carbs = 1/2c rice or 2slices of wheat bread; 1 serving or meat = 1 deck of cards size fish, chicken breast,etc; 1 serving of veggie = 1cup cooked / 1/2cup raw; 1 serving of fruit = 1med banana, half slice mango; ect) as this would make your metabolism faster

I added cardio in my weightlifting - I added load to my weight training without neglecting cario days..

Now I'm happy to report that I have attained my goal and am pushing the bar to 22% Bodyfat.. haaayy wish ko lang.

And yes, I could see the cuts in my abs na. Nice.

Thanks so much for the link fafa lenard.. will be adding this to my routine..

[jr]

I consider myself lucky. I eat more white rice than any body in the family but never gain a fat belly. If I dont eat rice for one day actually I feel weak.
I do gym workout an hour 2x a week with 70 and 80% of my max weight (one day light/one day heavy) with 3 set 20 stomach crunch by hang on the bar and pull my legs up. So far I didn't gain weight and not adding my 31 inches waist line for the last 15 years. The last check for my body fat was 10%.

Sometimes in the genes.. but of course moderation of fat intake with exercise are the keys.

[allegra]

I could only do the crunches I've got a weak back
Small meals , lots of carbs during training day
small meals limited carbs ( high fiber veggies etc ) non training day
Unfortunately , I eat a lot of fat. Hard to find fat free pulutan
If I could only train more , I'd get rid of the beer belly

[feline13]

General Body Fat Percentage Categories (American Council on Exercise)

Classification Women (% fat) / Men (% fat)

Essential Fat 10-12% / 2-4%
Athletes 14-20% / 6-13%
Fitness 21-24% / 14-17%
Acceptable 25-31% / 18-25%
Obese 32% plus / 25% plus


Curious on how you'd get your figures?
If your gym doesnt' have it, 5Php and a mercury drug branch that has the devise would do.
The ideal time is to measure early morning... that's how I get to monitor my BF%

:b

[Great Teacher Ulysses]

don't drink beer...

i do drink a lot before but this past few years i'm happy to have suppressed my gigil over beer and other alcoholic beverages...

sometimes i drink a small amount 2-3 bottles every 3-5 months... blood is already alcohol free...

how did i do it? i just don't want to get lasing...

no beer belly to worry of...

plus u don't sweat and smell like old beer bottles.... hehehe

[allegra]

feline13 said:

General Body Fat Percentage Categories (American Council on Exercise)

Classification Women (% fat) / Men (% fat)

Essential Fat 10-12% / 2-4%
Athletes 14-20% / 6-13%
Fitness 21-24% / 14-17%
Acceptable 25-31% / 18-25%
Obese 32% plus / 25% plus


Curious on how you'd get your figures?
If your gym doesnt' have it, 5Php and a mercury drug branch that has the devise would do.
The ideal time is to measure early morning... that's how I get to monitor my BF%

:b

One of my friends has a fat scanner , 1500p from OSIM
My last was 14% that was more than a year ago
I bet I'm down to 10% now, too bad it's all in the mid section haha

[jr]

Mine done on the gym with personal trainer. They have this thing called caliper and measured most of the areas of the body were easily store fat from belly, lower and upper back, shoulder, arms and legs.

[Alphabolt]

this is a heartbreaking thread

[Patrick]

brokenuly said:

don't drink beer...

i do drink a lot before but this past few years i'm happy to have suppressed my gigil over beer and other alcoholic beverages...

sometimes i drink a small amount 2-3 bottles every 3-5 months... blood is already alcohol free...

how did i do it? i just don't want to get lasing...

no beer belly to worry of...

plus u don't sweat and smell like old beer bottles.... hehehe

Me too.

Getting rid of the belly needs more than exercise, but diet as well. If you want to see your pandesal you need more will power.

[feline13]

alphabolt said:

this is a heartbreaking thread

bwahahahahaha! you're funny arnel

[gadgets88]

Bodybuilding.com - Abdominals

This thread inspired me sooo much, I'm gonna start working out!

Will be getting a VA (volunteer assistant) to join me in the gym.



Abangan!

[arcireyes]

will it be dr. charlie, the favorite VA? ;D

gadgets88 said:

Bodybuilding.com - Abdominals

This thread inspired me sooo much, I'm gonna start working out!

Will be getting a VA (volunteer assistant) to join me in the gym.



Abangan!

[jr]

gadgets88 - Nice info .


Hanging Leg Raise.

My favorite abdominal exercises: You can do it anywhere as soon as there is something to hang with .




I do this once in a while but to much strain on my lower back and arm.

[Ben Dover]

dang! not only you busted the beer belly but looks like you also grew boobs, jr. 8o

[allegra]

Looks fake ( the boobs? ), but marvelous just the same

I bought new gym equipment to workout the chest ,shoulders , arms , and core
It's err..called a shovel
I just need a pickaxe for the lats hehe