If there is one part of the human body that we have covered more than any other in these pages, it has to be the stomach. There are many ways to work your abs. Do not make the classic mistake of thinking that crunches are the only way to strengthen abdominals. To build a six pack you need to hit your abs from all angles, work the different muscles with different exercises and apply varying amounts of resistance.
Although it is thought that abdominal bicycles are the best abs exercise, you really need to perform a variety. Here we list some classic abdominal exercises that will definitely provide the variation required to build a solid set of 6 pack abs.
There are many ways to work your abs and to develop a strong core and defined abdominals you need to work them in a variety of ways. Just doing the same crunches every day will not get the best results. Hit them hard and hit them often. Get inspiration from these video workouts.
1. 15 Minute Abs Workout for a Flat Stomach
This is a simple but effective 15 minute core workout for building abs. This stomach workout starts with several variations on the basic crunch, then move on to leg raises, stretches, full planks, side planks, then some more stretches from yoga, including the cobra and child postures. It finishes with some cat stretches to help strengthen the lower back.
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It is important to remember that performing stomach exercises is a great way of improving core strength, however these exercises alone will not help you to lose weight around the stomach.
To lose weight and belly fat you need to perform full body workouts and eat a calorie restricted diet to burn fat. This means that you have to reduce the amount of calories you are eating every day. In addition to this, you should aim to eat mostly low GI foods as these contain less sugar, and it is sugar that causes people to put on weight.
Full body workouts are simply when you exercise all your muscle groups. Intensive interval training combined with circuit training exercises is possibly the best way to lose weight. You need to get your heart rate high for short bursts by doing sprints (running, cycling, rowing all work equally well) and also work your whole body with squats, push ups, crunches, mountain climbers and other circuit training exercises.
Weight training is also a very effective way to burn more fat. It is recommended that in addition to doing this 15 minute abs workout you also do some basic beginners weight training exercises to help strengthen and tone the entire body. Getting a flat stomach requires much more than just perform stomach exercises.
These stomach exercises can form part of a regular full body exercise routine, and will certainly strengthen your abs to help you start to develop a flat stomach and six pack.
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2. Two Minute Abs Workout Video
Get out your exercise mat, put on your stereo, and do this simple but effective abs workout with Violet Zaki. Although called a 2 minute workout, you really need to incorporate it into a longer exercise routine.
It has all the classic leg raises, tailbone raises an of course crunches. A healthy diet is also essential to burn off belly fat.
Remember that if your aim is to lose stomach fat and tone your mid-section then you need to be performing some intensive cardio workouts as well as doing these ab toning exercises.
In addition to this, you also need to ensure that your diet is very healthy and provides enough protein to aid muscle development but fewer calories that your body needs to promote fat burning. Learn more by reading our articles on losing weight.
Sorry, this video is currently unavailable.
3. Abdominal Cycles and Bicycle Crunches
Abdominal Cycles, also known as bicycle crunches, are thought to be the best stomach exercise you can do. Many fitness instructors believes that these are even more effective than crunches, and certainly much better than a sit up. These are an excellent way to work your core and form an essential part of a weight loss plan.
To do a bicycle crunch start by lying on your back in a crunch / sit up position. Place your feet flat on the mat with your legs about 45 degrees. Place your hands behind your head and gently hold.
To start raise your shoulders off the floor and then bring your right knee upwards and twist your torso slightly so that your left elbow meets your right knee. Then smoothly twist and switch legs so that as each knee is raised you twist and meet it with the opposite elbow.
You should perform this with a smooth and continuous motion as if you are riding a bicycle. This is an excellent abdominal exercise that will help you develop a 6 pack and tone the stomach muscles. However, do not hope to lose belly fat just by doing these exercises, for that you need to burn the fat off first.
4. Natural Bodybuilding Workouts for Bigger Abs
The three videos below, exercises demonstrated include hanging leg raises, modified crunches and seated leg raises / V-sits on the bench. These are some of the best core bodyweight exercises that can tone and strengthen. Building athletic muscle requires more focus on muscular endurance, and bodyweight training is preferable to intensive weight training lifting very heavy weights.
Emphasis on these workouts is good form and control during the workouts. These videos feature Michael Ferencsik, a professional fitness consultant that is considered to be one of the top natural bodybuilders in the world.
Hanging Leg Raises:
Modified Crunches
Seated Leg Raises / V sits
5. Boxers / Martial Artist Abdominal workout
All martial artists train their core intensively, as it helps to improve strength, stability and agility, all of which are essential in the ring. Boxing workouts traditionally include many core workouts using “old school” exercises such as leg raises and gym equipment such as medicine balls.
If you want to train your core, then choosing a basic boxing ab workout is a good place to start. For this workout you will need a partner and a medicine ball. This is a classic old school fitness training.
The exercise in this video demonstrates the medicine ball catch and toss, which is designed to strengthen the rectus abdominis (abs) and obliques.
This is a very simple exercise for two people to perform, and pretty standard in boxing gyms and martial arts clubs the world over. Often this exercise would be performed as part of the main conditioning part of a martial art class, generally for about 60 seconds before partners swap places.
You can do a very similar exercise on your own given some space and a large flat wall. To do so on each sit up throw a medicine ball (not a hard one) at a wall in front of you.
Ideally the ball will land and bounce before coming to meet your hands on each throw so that it does not interrupt your set.
It takes some practice but means that you can perform an abs medicine ball exercise by yourself.
6. Two Celebrity Abs Workouts
Chris Brown 6 Pack Abs Routine – Workouts and Diet
Chris Brown is hot stuff at the moment. Just 20 years old, he has already worked with various rap and R&B singers. Like many celebrities, he does have a 6 pack that many would die for. How does he do it?
Chris Brown is a dancer and he also loves playing basketball. These are enough to keep you toned and fit. Throw in some weight training and core strength training and you have a pretty simple, but very effective workout regime to ensure that you get a 6 pack. However, this should be intense – the dancing, the basketball and the weight training.
Dancing requires a lot of core strength and functional training, including compound weight training and bodyweight circuit training. Few people realize how much effort goes into dancing, and if you dance like Chris Brown, then you need to condition your body well.
Basketball actually compliments dancing quite well. The high jumps, quick turns, dodging and ducking moves are all very similar to what a dancer goes through. So, if you want to get a Chris Brown 6 pack, get dancing, get shooting hoops, and hit the weights heavy.
Chris Brown certainly has to work hard to get his fit and toned body. As well as the weight training and cardio sessions he has to ensure his diet is lean and calorie controlled. Just a little too many carbs, too much sugar and poorly timed meals can lead to fat accumulating in the stomach area.
Nicole Scherzinger Abs Workout
Health and Fitness magazine is starting the New Year with a guide to how Nicole Scherzinger exercises to keep in such great shape, and specifically how she exercises her core to build a firm and flat stomach.
Nicole Scherzinger’s personal trainer is Dale Dymkoski. Dale is a leading personal fitness insutructor in LA and has developed his own fitness and weight loss system called Changing Bodies Workout, which emphasises full body workouts for fitness and weight management, as well as teaching the importance of diet and lifestyle (photo by Joel Telling).
Russian Twists – these are a great core exercise. Sit on the floor with your knees bent and lean back a little. Hold your arms out in front and then twist your upper body from side to side. Keep your back straight and your legs stable.
- Leg Raises – a classic hip flexor / lower abs workout. Simple lay on your back and raise your legs up to a vertical position then lower again. Do not touch the floor with your heels. You can add resistance with ankle weights or by holding a medicine ball between your feet.
- Bicycle Ab Crunches – These are possibly the best core workout for the abdominal muscles. Rather than just do a standard crunch, you start in a position similar to the Russian twists, then bring one knee towards yourself while twisting the opposite elbow to meet it, and alternate side.
- Back Extensions – Lie on your belly with hands resting by your temples. While looking forward raise your torso, hold briefly, then lower.
In addition to these core exercises you also should perform some more general weight training exercises such as squats, lunges, shoulder press and rows. This helps to keep muscles well toned which increases metabolism, burns more fat and gives a curvy and healthy figure.
Nicole also has to perform intensive cardio workouts to increase fitness to help cope with the high energy dance routines and many stage performances that the Pussycat Dolls do.
7. Is Spot Reduction of Fat Possible?
We at MotleyHealth have firmly believed for some time now that spot reduction is not possible. Although many people think that exercising one body part, usually the stomach, will help to reduce belly fat, this is not true. Well, that has been our stance, until we unearthed research which makes other suggestions. Spot reduction of fat may actually be possible – although not to the extent that many people hope for!
The Argument Against Spot Reduction
Body fat does not respond to the presence of muscle, and cannot be worn down through exercise. Where we accumulate fat is largely dependent on gender, age and genetics.
Women accumulate more subcutaneous fat (the fat beneath the skin) than men do, which causes larger bottoms and thighs and loose skin under the arms.
Men on the other hand produce visceral fat first, which is the fat that surrounds internal organs. This is why some men can develop beer bellies and remain lean elsewhere. Visceral fat poses the greatest health risk, which is why men are more likely to develop heart problems than women.
The only way to reduce fat from one area of the body is to reduce total body fat. And the only way to do this is to exercise vigorously, combining intensive cardio training with resistance training. Following a healthy diet is also essential, however diet alone cannot easily shift visceral fat, which is the reason why so many people struggle to lose their belly fat and show off their abs.
With a simple understanding of how fat accumulates, and how it is burnt off, spot reduction must be impossible. But is this the full story?
The Argument for Spot Reduction
Some limited research by physiologists has actually indicated that fat deposits, specifically subcutaneous adipose tissue (fat under the skin) does show signs of responding to weight-bearing exercise. Fat cells immediately adjacent to new muscle tissue appears to reduce.
In one study there was actually significant reductions in abdominal fat in women that had exercised their stomachs, and in another study of men, the effect of squats on fatty tissue around the knees was examined, the result indicated that fat cells in close proximity to newly formed muscle tissue were more likely to decline than in other areas of the body.
Possibly the strongest evidence to support the idea of spot reduction of fat is from research carried out by the Department of Medical Physiology, University of Copenhagen. It found that weight-bearing exercise increased lipolysis (fat burning) in subcutaneous tissue (SCAT):
In conclusion, blood flow and lipolysis are generally higher in SCAT adjacent to contracting than adjacent to resting muscle irrespective of exercise intensity. Thus specific exercises can induce “spot lipolysis” in adipose tissue. (Am J Physiol Endocrinol Metab 292: E394-E399, 2007. First published September 19, 2006; doi:10.1152/ajpendo.00215.2006 0193-1849/07)
So, Is Spot Reduction Possible?
In reality people have found that exercising a specific body part does not lead to spot reduction. There may be very small localized changes to fatty tissue but this is not enough to make any real noticeable difference.
The key is still to train the entire body to lose total body fat content. If you have unlucky genetics the weight will come of the are you are targeting last, and there is nothing you can do about that.
Some people appear to actually burn fat off with spot reduction, but while even they think they are, they are not. For example, often you may see someone in a gym performing hundred of crunches and other core exercises. They may well tell you it is to burn off belly fat, and they may appear to have succeeded. However, the reality is that it is their overall approach, their diet and their intensive cardio sessions combined with a lot of stomach exercises that has won them a flat stomach. They just do not realise this. They may actually benefit from less stomach exercises!
Final Notes
The world’s most powerful abdominals will still not make a six pack if they’re hidden. It’s almost everybody’s desire to get attractive six pack abs. Learn how to get a six pack fast with this abs routine.
Exercising the core muscles, the abs (rectus abdominis) and obliques, is something that just about every person trying to lose weight, keep fit, build muscle, train for sports or running, does at some point. It is also the way to develop a six pack, i.e. the well defined abdominal muscles on the stomach.
There are many different methods available to develop these muscles, from martial arts and boxing training methods, to yoga and Pilates, as well as weight training and bodybuilding. Rather than try to evaluate each form of exercise to determine which one is “best” you should try them and see what works best for you.
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Great, simple video- thank you!
this video is pretty awesome. The workout is pretty easy but if you follow it everyday you will see results
Simply great!
Thanks.
this was a very nice workout. The best part was the easy explanation of how variety in exercise is needed to get best results. Thank You.
How many times should i do these exercises, 3-4-5 times a week? I go to the gym should I do them in training or non-training days?
Antoni, it is up to you really. You could incorporate it into your training, or do them on alternative days. As for how many times a week, that really depends on how intensively you do it and what else you are doing. If your training days involve intensive weight training or interval training then you probably do not want to be doing this 15 minutes 5 times a week. Do as much as you feel comfortable with, and give yourself time to recover. I would suggest that 3 times a week is plenty if you are doing other exercise too.
I have stretch marks on my belly is that it means I am growing fat belly or why is this stretch marks developing. I request you to suggest a better practice to overcome this.
Hi Deepika, stretch marks are not actually formed when the skin is stretched, although it is connected with a rapid stretching of the skin. “stretch marks are caused by changes in the level of the glucocorticoid hormone in the body. This can inhibit the skin cells from synthesizing collagen and elastin fibers. As a result the growing skin loses the support it needs to maintain its firmness and flexibility. This lack of support compels the dermis to break in places allowing the inner layer of the skin to become apparent, creating the stretch marks.” – Medimise.com
The article on Medimise also provides some treatments, such as creams. Take a look.
how quickly does this work, i need flat abs for christmas :/ ?
Results are dependant on effort applied.
Should i use this workout everyday? or will it be too much? and how long would i be able to see results?
Hi Rachel, you can do this everyday. If you abs are still hurting then you should rest them and do another exercise instead. But in time they should be strong enough for a daily workout. You may be better off only doing this every other day though and doing some bodyweight exercises such as squats, lunges and press ups on other days. It is important to work the entire body to get fit and stay in shape.
is there such a thing as working out too much? i have not led a very active lifestyle, but i am going to try to get in shape in 3o days. is there a healthy way to lose 20 pounds in 30 days?
You can workout too much, it is generally called overtraining. This is when you do not give your body (muscles) time to recover. This is not a serious issue though, it just means that you may not e making as much progress as you would if you had more rest. As for a healthy way to lose 20 pounds in 30 days, that depends really on how overweight you are now. I would suggest that it is certainly possible to lose 5 pounds per week. Eat a healthy diet, restrict calories, and get exercising. Any weight loss over 30 days will be due to diet alone if you are unfit. Exercising will (or should) result in building muscle which will actually add to a little your weight. The 15 minute abs routine is unlikely to help you reach your target weight in 30 days.
hi my name is jake and I’ve only just turned 13 and I’ve been wanting a body that girls fancy, I’ve been doing this everyday for the past 2 weeks and i can see a bit of a result. So I was wandering is doing this at my age safe? And should i ease up a bit, my abs haven’t been hurting and i feel comfortable but I was just checking. Let me know ASAP. Cheers.
Hi Jake, this is a pretty safe workout. If in doubt check with your doctor, they are always (or should be) knowledgeable about these things too and will understand your specific state better than we can. Of course, if you want girls to like you and to get fit, then joining a sports team may help more than abs exercises!
I already hav joined a sport and they havent even helped, so do u know any good sites with good weight training programs, ive already started weights with my brother but do u know any good sites. It would be greatly appreciated. Thanks
Yer hi umm I am 15 and I have about 8 weeks to get a body with about 26%body Fat and I need to get down as much as possible so I can show off a body the ladies will like. If u could can u send me out a training program or something I really want to start feeling better about myself but since I gained weight after both my grandfather’s death I have lost all confidence with my body plz contact me ASAP
Hi Aaron. Try this push / pull split routine. Increase the reps if you want to just build more muscle. Eat healthy. You should be able to make some good progress in 2 months. Read our other recent articles on strength training for size top learn more about how many reps / what weight you should be lifting. Work hard and you will burn fat and build muscle, and you will feel better about yourself.
hi there. i just read your site today.
i want to lose my fatbelly but i dont want to lose my weight. i am standing 5’6 but my weight is only 110lbs. and the problem i have big belly, its visible when i wear small tshirts.
please help. i want to gain weight but lose fatbelly.
hi!..happy new year.. i just want to ask if this exercise is safe for me.,because of my scoliosis. but its just mild. thanks. Godbless. =)
So I’m about to get married in Sept 2010 and I really want to loose 20 pounds at the moment I am 196? I would like to be 176 by the march 7th which gives me two months is this a realistic goal? I’m not fat more than thick I do not mind the extra fat in places like my thighs and butt its the stomach that get me and my arms.
Hi Molly, this is a realistic goal, however do not be disheartened if you do not make it by March 7th. You have 8 weeks, so need to lose 2 1/2 pounds per week. If you are really determine then you should be able to do this. You will need to do intensive cardio workouts several times per week. Full body workouts such as circuit training, with plyometrics (jumping exercises) and weight bearing exercises (squats, lunges, press ups). Why have you set your goal 6 months before the wedding? You will have to continue your new regime to keep the weight off. Also, remember you need to eat healthy!
Hi Jame, these exercises should be fine as they are not intensive. By strengthening the core muscles that help to support your spine it may actually help your condition. However, it is always a good idea to seek professional medical advice if you are not sure.
Ok, I’m 16 years old. My body is average body weight. But I want a more flatter Stomach. I weight like 150. Just gained 3 pounds this week. My goal is to get down to the 130′s. So how many times should I do this work out in a day or in a week? I know it’ll be hard to lose weight since I’m average, but what other things should I do while doing this 15 minute workout also?
Cree, this workout will not help you lose weight, at least not quickly. For weight loss you need to reduce calories. The exercises will tone the stomach and build bigger abs, but will not reduce fat. So, how many times can you do this exercise? As many as you want/can. What other things should you be doing? Eating less, eating healthier, compound weight training and cardio workouts.
hey, I’m 16 and in college because I graduated early. I’ve already gained the freshman 15 even though I work out regularly. I try to eat healthy but I end up going to the vending machine about four times a day. Somebody told me that if I take vitamins and protein shake, it will curb my appetite and give me better results. Is this true?
Hi Nikki, vitamins will make no difference. A protein shake contains energy and will curb your appetite, but if you still eat you normal meals in addition you will still put on more weight. Protein shakes are designed to help you gain weight – muscle mass – but if you are not working out you will just put on more fat.
this video is very nice & perfect, I was doing same kind of workout with some mistakes, after watching this video is got to know what is the exact way of doing & completing them.
um I’ve been doing this abs excercise and when im doing it, it just hurts my back. I don’t really think that is working. I wanna lose a little bit of belly fat (because my stomach is not that big) I wanna know if I should continue with this workout. I only tried this 1 time.
Hi Triice, first rule of exercise is: Stop if it hurts. If you just want to lose some weight then reducing calories, eating healthier, and cutting back on sugar will help much, much more than these ab exercises. They may hurt because you are not in the best of shape. Maybe your flexibility is poor at the moment, and the spine is not used to performing these exercises. Build up slowly. warm up well before, stretch etc.
I am 22 years old. My weight is 64kg. I want to lose stomach. I have a big stomach and i want to lose it. What I want to do to lose the belly. Is jogging enough to lose the stomach? I want to gain 6 pack. How many months it will take to reduce the stomach? In 2 months we can reduce it?
Hi there, I have been exercising for what seems forever and I cannot see a difference in my stomach whatsoever. I need help. I have been doing cardio, weights and abs classes also a regular member of the gym. I am 9st 9lb and want my belly flat for summer I am only 16 and getting really down about my belly and cellulite please help
Hi Monique, remember that to lose stomach fat you need to combine both diet and exercise. You exercise may be sufficient, but you could still be eating too much of the wrong foods.
Hi Pawan, it is impossible to say how long it will take you. Follow the rules, eat a healthier diet with fewer calories and workout properly and you will see results in time.
Hi I’m Eca, and I want to know if this exercise can help me lose stomach fats in 12days?… I’m 4’11″ 121lbs 23 yrs old…
Hi Eca, sorry but you cannot do much in 14 days. Your best bet would be to go on a strict Atkins induction phase diet (i.e. the first 2 weeks of Atkins – get the book, it is not quite how most people think it is). This will mean that you eliminate sugar from your diet for 2 weeks. While doing this, you can still exercise (proper exercise is hard to do on calorie restrictive diets) and this means that you waste less muscle tissue and lose more fat.
hi thanks so much for this video. its really great :]
was just wondering..how long will it take to start seeing the results from doing these exercises?
i’m also doing a fruit and vegetable diet, which means i’m only allowed to it fruits and vegetables (as well as a little bit of bread and pasta for carbs)
cheers!
How long? Depends on how hard you work, what you eat, what your current situation is etc. I am not familiar with the fruit and vegetable diet, but recommended that if you want to lose weight that you cut out the bread and pasta (fruit and vegetables contain more than enough carbs) and eat more lean protein (eggs, poultry and fish being excellent sources). Eat low GI foods too, make healthy salads. Eat soup as well. Also go easy (or avoid completely) fruit juices, as you will be consuming a lot of fructose, which although healthy is full of energy and can slow weight loss.
my face is looking fatty.i want to loose my face fat.for this what i have to do and which exercise is better for my face.i want to shape up my face.plz help me out.
Hi Praveen, you have to get fit. Do lots of exercise, some weight training. Burn body fat. You cannot target fat from any part of the body, especially the face.
My side abs is too much fatty. I want to loose my side abs fat for this. What I have to do and which exercise is better for me?
Hi Praveen, the same rules apply as they do for your face. You do full body workouts, intensive cardio training and weight training. You also go on a healthy diet to help lose weight.
my height is 6 feet and weight is 83 kg.i m doing weight training monday,tuesday,wednesday and friday,four days in a week.also i m doing 15 minutes+ 2 minutes abs workout everyday(except wednesday).and i run 3.5 km everyday in evening.also i m having a low calorie diet and oats.and tell me that rest is how much important.plz suggest me that my routine is good or not.if not then plz suggest me a good routine to keep fit myself.i want a good body with attractive abs and i need your suggestion,plz help me out.
pls note that my weight is 65 kgs and height is 5.5 feet. i m light weight worker like a writer. i wish to reduce my belly weight and make a good physic structure. pls guide me on diet systems.
Will this help me lose inches off my stomach or get me ab muscles?
It will help with both, although mainly help strengthen the muscles. By tightening the muscles you do create the effect of a “natural corset”, but really to lose inches from your stomach you need to work your whole body hard.
What workout would you suggest to help burn the inches off?
Circuit training exercises are very effective. If you have access to a cross trainer / elliptical trainer then these are good too.
My whole body is thin but I have belly weight and my waistline is also fat. Is this exercise enough for me or do I need to do any other exercise?
Hi Chintu. Really you need to be doing some intensive cardio routines and also compound weight training, i.e. working the larger muscle groups, in addition to this type if workout. You need to help your body to burn fat. Also diet is very important – minimal sugar, less calories etc.
well I just recently had a baby I had a c-section and I want to know what workout and diet will be good to get a flat stomach how I used to before e I came out pregnant? I really need help I’m really desperate.
Hi Janett, I understand what you are going through. But if you are breast feeding you need to put the diet on hold and just concentrate on eat a healthy diet with a variety different foods (salads, fruits, vegetables, lots of water, proteins) to ensure that you produce all the milk that your baby will need. After having a baby you will spend more time at home, and it is very easy to get into the habit of eating snacks and junk food. So start by cleaning out the kitchen cupboards and going healthy. You should have a few months between recovering from the C-section and your baby becoming more mobile (crawling/walking) so in this time you should start a home exercise program (Ashtanga yoga works very well if you learn the move first). As soon as you can get out and walk with your baby, either in a sling or a pram/pushchair. This is great exercise and will help you to start to become more active, ready for when you can start exercising properly again.
well my baby is already 8 months old im good from my c-section im not breastfeeding so i dont know what to do??
Well, in that case you need to get active again. Exercise everyday, ensure that 3 times a week the workouts are intensive (you do sprint intervals, i.e. for short periods exercise very hard). Then clean up your diet, cut out all sugar sources (inc. bread, cereals, soda, chocolate etc.) and just eat a very healthy diet.
I tried this video immediately after seeing it, and it hurt like heck! Meaning, it works. I plan to do it evryday after work because the gym is too expensive. I have about a 2 inch pinch. How long do you think it will take to come down if I do 5 days a week for 15 minutes?
Glad it is working for you Nisha. If you want to lose some fat then you need to do some more exercises. Bodyweight squats, burpees, jumping jacks and push ups are all good to get the heart rate up.
Well for now its jus my tummy :-) I’m a size 3 so I’m not fat at all, jus a lil tummy is all
so I’m asking, my tummy has about a 2inch pinch of fat, how often do you think ill have to do this excercise and for how long to loose the fat in my tummy? The rest of my body is fine
Nisha, it is really impossible to say. The biggest factor is probably going to be what you are eating. Also more weight training may help boost your metabolism. Sounds like you are pretty fit already though, so just keep working at it and push yourself harder. Try to be the best athlete that you can. A little bit of fat on the stomach is not a bad thing really.
Hey my guy says the same thing, its nithing wrong wit a lil fat on the belly. But it bothers me. So wait, are you saying the crunches will be a waste of time if my diet doesn’t change? I do not eat bad except for potato chips and iced tea :)
That’s right Nisha. Crunches are not a waste of time, they are an excellent way to develop the abdominal muscles and to build a 6 pack. But if your diet is not lean enough then you will not see the 6 pack. Potato chips are pretty bad, that could be enough to make the difference if you are eating them often.
Hi. I was wondering if this would work if I want to get a flat tummy. I am cutting back on my carbs and stuff, work out on the treadmill 3 times a week, and I also ride horses 2 times a week. Any other suggestions. I need a flat tummy by Julyish. I also don’t have access to a trainer, as they are expensive. Please let me know :)
Hi Jessica, that sounds like a good active lifestyle. When on the treadmill do some sprint intervals, or if you can incline it put it to max and do fast hill walking or hill runs. This will really help burn fat quicker. The key will be to adjust your diet for the next 6 weeks to aid weight loss though. The abs training is good for toning, but for fat loss you need diet and intensive exercise.
Hello, I am a 14 year old girl and I am looking to loose some belly fat. Will it be easier for me to lose weight or get a flat stomach because I am younger (and of course if I eat well)? I Am not sure what kind of workouts to do to get a flat stomach. Also I do not know which workouts to do because all of the ones I know of are adult workouts. Also some of the kid workouts are not going to get me a flat stomach. I am not sure what kind of exercise routine to do because I do not want to over work myself..
Hi Kellie, it should certainly be easier for you as you have youth on your side. Apart from heavy weight lifting most adult workouts apply to 14 year olds perfectly well. Do what you enjoy, work hard at it. Ideally find an activity that you really like and enjoy doing, such as dancing, or a sport, or martial arts. Eat healthy and be active and you are 99% of the way there, maybe 100%. Good luck!
I am a quite slim person trying to get great abs and lose that stubborn belly fat. I have been working out almost every day in a past month. I also changed my diet – eat fruit and veggies, fish, eggs and chicken for protein and I do not eat candy, chocolate, anything sweet, pasta, bread. I do aerobics for cardio and I run. I do work out at home to target other parts of my body. I also do crunches and reverse crunches and similar exercises for abs. I seem not to lose any weight or build any abs muscles. I am so frustrated that I might just go back to my old lifestyle and stop eating so perfect since it doesnt seem to help at all.I don’t even feel different, healthier..What do I do wrong? What should I change or do that would make a difference? I am 23 year old female.
Hi Magda, I am sure you are much healthier for all the effort, and I am sure you are looking better than ever. A little stubborn belly fat is very common. You could try adding some resistance, holding a weight disc to your chest while doing the crunches. Also do more larger compound weight training exercises, like squats and bench press. These build muscle that helps burn more fat. Front squats also target the core region, although they are not as easy to do as standard squats.
I am 37 and is 267lbs, my body type is an apple.When I first stared out I weighted 300lbs. In 2 mouths I lost 30lbs. I go to the gym now 5-6 times a week and work hard, mostly cardio. I have lost weight everywhere but my stomach the abs workouts do not seem to work. What can i do or eat to lose the stomach. Getting discourage.
Hello, I have made up my mind to really lose weight. I have lost 10lbs in a month so far. But I really have stubborn belly fat that is bothering me I walk at least 3 miles a day but I feel like my body is at a stand still since Ive lost the 10lbs. I drink a lot of water and I have changed my eating habits but I feel like my stomach is not going down to stay save my life. Do you have any advice that would really help me?
Hi Jackie. Start exercising more intensively, move from walking to running. Do some bodyweight circuit training too, such as squats, lunges, push ups, jumping jacks. You can do all this in addition to your walking. Also take a new fresh look at what you are eating to reduce sugars as much as possible.
Well, stomach exercises do not burn stomach fat. To burn that fat off you need to work even harder and get even stricter with your diet. When doing your cardio start interval training. That means do sprints then rest. If you use a cross trainer, exercise bike or rower this is very easy to manage. Check out this intensive cross trainer workout.
I am 16 years old, 145 lbs, and 5’6. I am interested in losing my stomach fat and seeing my abs. I’ve noticed that a six pack is developing; however, because of the stomach fat… it won’t show. Please help me in regards to this matter. Also, i would like to safely lose 10 lbs. What is the safest time frame to lose the weight? What are some suggested exercises, dieting tips, and advice? I also have fairly large thighs… I understand that there’s no way to target certain areas of the body… but is it possible to lose thigh weight? Please respond ASAP! Thank you so much.
P.S your video seems very good! I have not yet began the exeercise, but i plan on starting really soon!
Hi Jonathan. You are right, you cannot target fat. Squats are your answer though, as these will tone the thighs, and at the same time they build a lot of muscle to help burn fat. Do both weighted squats and bodyweight squats (on different days) to help build muscle and endurance. As for time frames, very hard to say, 2 pounds a week is a good target, so 5 weeks. Diet, you need low sugar, i.e. a low GI diet.
Please, can you email me and tell me few more thinks about this, I am really fan of your blog…
Hi Darin, all the info you need is here. What sort of extra information are you looking for?
Hi, I am curvy, meaning I have a butt. I love my butt and I don’t want to lose it. However, recently, I have gained some weight mainly in my tummy and my face. Is it possible to lose the weight off my tummy without losing my butt? Also, is there a way to lose fat from your face?
Hi Jennifer. There is no way to lose fat from your face, but if the extra fat only came recently, i.e. the fat on your tummy and face, then if you start dieting and exercising, it should be lost from these areas first too. So in a way, yes there is a way to lose fat from your face – diet and exercise.
im 13… i have a belly but good cardio, will this help me? im going to a new school and wanna be skinny by then i have 2months till school.
Good cardio means that you can work harder. Do you run or cycle? You can burn the belly fat off quickly with running or cycling, or bodyweight exercises. Remember, skinny is not a good look though, you want to be fit and athletic, not skinny.
Alright, perfect! And is it possible to lose my tummy without losing my butt?
Again, if you put the weight on your tummy recently, then in theory it should come off your tummy before your butt also.
Yes, i have been running for a long time now, but running hasn’t shown much result. I tried the workout and tripled all the numbers before i went to bed and i already see improvement, the shirt i got yesterday was kinda tight but now it feels fine, ill keep doing this until i get the 6 pack my best friend says i need.
I will try to incorporate this into my routine. I currently cycle about 200 miles a week and lift twice a week. My chest, arms, back and legs are where I want them to be, however like my bi’s and tri’s I am having issues getting definition in my ab’s. A trainer I had in the past says I have long muscle fibers which makes it harder and possibly impossible to develop that definition/pop I am looking for in those areas. Do you think that is why I am having issues getting my abs to pop. I have flat stomach and you can kinda see a 4 pack but not the abtastic 6 pack I want. Any advice would help.
~Josh
Just keep trying different exercises and ensure you get good nutrition and rest.
I am a 15 year old boy. I have issues with excessive mass in the chest area (sometimes called man boobs), and of course belly fat. My belly fat is not extreme, and sometimes I feel like if I just lost the fat around my chest I would look fit. I get discourged when training because I don’t know what’s effective or how much of each I should do. For example, is chest weight training effective? Running? If there is any advice for one losing my chest fat but two, getting a flat stomach- What can you reccomend? I am desperately tired of being afraid to take my shirt off.. And all I kind find online are product gimmicks online.
Hi George, you need to do both intensive cardio and resistance training, both bodyweight and weight training. What may really work well for you is a martial art, something with a lot of emphasis on fitness, like kickboxing. Martial arts really do help you get fit and lose weight quickly. But if you want to workout at home then exercise everyday. You could start by alternating circuit training and running days, then as you get stronger add a weight training day. When circuit training and running really push yourself – it is better to push hard then rest to recover your heart rate, than to plod along at a constant pace. This is the basic idea behind intensive interval training.
Hi, I am a 17 year old girl. I am 5’6″ and I weigh 172 lbs. My bmi is way out of range. I have asthma so is there a good way I can lose weight quickly without having to run 3 miles a day. I would like to have lost 15-30 lbs. by the end of August. Meaning I am a size 12 in woman sizes and I would like to be a 9 at least. Any suggestions on food and excercise?
Hi Jenna. Well, you have set yourself 10 weeks to lose 15 to 30 pounds. This is certainly doable, as it workouts out to be just 1.5 to 3 pounds per week. This should be your goal from now on – lose 3 pounds per week.
First, you need to change your diet. Cut out sugar, and that means ALL junk food, candy, soda, high GI foods, juice, chocolate, BREAD. You need to reduce portion size and focus on eating fat burning foods. It does not take many calories to stop you losing weight – one slice of bread could be enough to make the difference between losing a pound and losing nothing.
Ideally you should exercise as well, as you need to raise your metabolism. Home fitness workouts with your inhaler close at hand are probably a good idea. Exercise is generally good for asthma so long as it is controlled and done with safety in mind. Focus on doing 30 minutes of exercise 3 or 4 times a week at an intensity that gets you slightly out of breath but not gasping for air. This is the recommendation of Asthma.org.uk.
I have noticed results my stomach has gotten smaller and walking everyday has helped too.
Excellent Chaz, keep up the good work.
Hi there. I am going on holiday in 3 weeks and would really like to to have a six pack for this!! I am 22 and am pretty fit, I have changed my diet to include a lot less fatty foods and I rarely snack at all now on anything except fruit. What can I do to get rid of my small (maybe 1/2 inch pinch) belly in time for my holiday?? Thanks.
Rather than go low fat go low carb. Eat very small portions of protein rich meals, with low GI vegetables. Do intensive interval training and compound weight training.
Hi, I am 16 years old, and I am about 20 lbs. overweight, I am now concentrating on eating better food for my body, and I have been committed for the past 3 weeks, but instead of losing any weight I am stuck at a weight of 170 lbs. I have one month to lose at least one jean size, before school restarts. What can I do to lose the weight quick and healthy? Thanks a lot. And I would like to build endurance for the basketball team tryouts.
Lose the weight quick and healthy? That is the question! If you are fit already then you can do intensive cardio workouts, bodyweight resistance training and weight training and this will get you losing weight with a low calorie, lean and low sugar diet. If you are not fit already then the only way to lose weight in 1 month is to take the diet more seriously. Low calories, balanced meals, plus LOTS of exercise.
hi, i like this workout video and I plan on doing it everyday, i was just wondering how many hours a day should i do the workout. Do i have to eat healthy food as well, to lose belly fat?
Hi Kelly. You should include this as part of a bigger workout really. To lose belly fat you really need to do some intensive cardio exercise, such as cross training or cycling, and also some resistance training – either bodyweight circuit training or weight training. Diet is also essential, if you are not eating a healthy diet then you will not lose your belly fat.
hello I’m trying to lose weight fast like on 4 of July cause I play in the grass and my stomach shows and I like boys were the party is gonna be so to get a flat stomach fast what do you suggest I should do? (I don’t know many exercises so can you tell me how to do the exercise in the comment?) thanks, Jaclyn
Jaclyn, you need to do intensive cardio and resistance training. But you only have a week to lose weight, which is not enough time. Do the circuit training workout every day and eat a low GI diet. Follow the lose belly fat rules too.
I’m 14 years old and I don’t need to lose weight, I just need to tone my belly , will just doing sit ups help me do this? or do I need to watch what I eat as well, I try not to exceed my required daily intake of calories although I usually have a little bit of a sweet fix everyday like a small piece of chocolate or a couple of lollies, do I need to stop this in order to achieve a flat stomach?
You need to just do more exercise really. If you are carry fat on your stomach then you are eating too much. You need to either reduce what you eat, especially the daily chocolate (sugar) or exercise more., ideally both.
I am really short and most people say that most shot people wont look nice skinny and I’ve been trying so hard to lose my belly. Seems nothing is working for me. Do I need to cut my daily food eating habits to loose belly or I can still loose it with just exercise?
Heather, you have to adjust your diet, and that means reducing your daily calorie intake and changing what you eat. Take a look at our list of GI foods and only eat the low ones whenever you can. Eat less, smaller portions. If you get hungry eat a healthy snack (such as 1 piece of fruit). Exercise intensively too. You need to keep increasing the amount of work you do in a workout. Whether you go faster or exercise for longer is up to you. Going faster is effective though.
hi again, I’m going on holiday on the 26th of July and quite worried about my weight. I am 9st 13lbs and I am 5ft 2 inch have you got any tips to get my stomach flatter and the rest of my body in general thinner? Could I possibly loose 1 stone in 4 weeks? or have you any specific diets I could go on please help.
Hi Monique. Full body workouts with bodyweight training, intensive cardio training and weight training is the answer every time. Plus a lean diet, fewer calories and low sugar / GI. 1 stone in 4 weeks is asking a lot, but you can certainly try. Work as hard as you can and you can only do your best.
Hi guys, I don’t want to loose all my body weight. I think I’m OK but I want to lose belly fat so how can I do this without loosing all body weight. Please help coz every time I try to lose belly fat I have to start dieting which leads to me loosing all my body weight,thanks
Hi Heather. The key really is exercise and healthy diet. If you just go on a restrictive diet you are likely to lose lean muscle tissue as well as fat which causes a lose in bodyweight. You need to eat a lean diet with plenty of protein and fiber and also do intensive exercise and weight training. This is the method that all the popular fitness ebooks use – exercise and nutrition.
can I get a flat stomach with this?
I am sixteen years old and have an extremely slow metabolism, but I am pretty active (so I don’t understand why).When I was little, I was really skinny, but–once puberty hit–I gained some serious weight. I am currently 5 ft. 4 inches and I weigh about 140 lbs. I really want to weigh around 125 but I cannot get this 15 lbs. off of me, no matter what!!! I run three miles a day, and have done so for a long time now, but I NEVER see any good results! I have pretty nice, muscular legs and small arms but I carry all my weight around my middle (especially where my hips are). PLEASE HELP ME!
Hi Hannah. How do you know that you have a slow metabolism? Was this reported after a medical examination, i.e. a thyroid stimulating hormone test? If you know that your metabolism is slow then you just need to adjust your diet accordingly. A slow metabolism should mean that you burn food slower and feel full for longer, so you should not be craving food as much. If you are overeating, then this may simply be a sign that your metabolism is normal but your diet is not perfect.
As for exercise, start doing some interval sprints. Intense interval training has been shown to produce better results in terms of both fitness and weight loss than steady running. All you have to do is add a few short sprints to your 3 mile run. Near the end of the run sprint as fast as you can for 30 seconds and then jog, once recovered (a couple of minutes) repeat.
Also do some bodyweight exercises and weight training. If you were skinny as a child then this indicates that you have less muscle tissue than average. Build some muscle and this will help increase your metabolism.
You certainly can, especially if you eat a lean, low sugar diet as well. All the amateur kick boxers that I know are extremely fit and well toned with flat stomachs.
After a few weeks of doing this I have seen little results I’ve tripled the amount of sets and I still see little results. Maybe you can suggest a better workout for me. I have allot of weight in my hips and tummy but I have a muscular leg and chest build.
Hi Chaz, I assume that you are trying to lose weight as well as strengthen your abdominals? For that you need to look at your diet and reduce calories slightly to see if you can lose some of the fat on your hips and tummy. Full body workouts would be best for you, a combination of bodyweight circuit training and weight training.
Hey,
I am 14 years old 5″2 and 116 pounds. Should I be worried? Is there also any ways for me just to burn the belly fat! A flatter stomach is basically all I’m wishing for!
Thanks
Hi Asia, you are a healthy weight according to your height/weight. Do you exercise? If not, do some exercise for at least 30 minutes 4 times a week. Find a sport or activity that you can learn and progress in. There is something for everyone, so get out there and find out what it is for you.
hi guys i just wanted to ask if its true that if you drink warm water daily it will help flatten your tummy.
No. Well, if you replace all other drinks with water (temperature will make difference) then that will help you lose weight, as many drinks contain a lot of calories.
Hi, its me again. Well I’m going on a holiday in two weeks time so I wanted to ask you guys a specific workout that I can follow to lose my bell fat not my body fat.
Hi Heather, there really is not wonder workout to help you lose belly fat in 2 weeks. Diet is the key, eat lean, cut out ALL sugar, processed, junk food etc. Do intensive exercise every day – one day intensive interval training, the next weight training. Work hard, eat lean. In 14 days you can make some changes, but certainly not do a major transformation.
The “31 day fat loss cure” is certainly worth a look, although you will only get halfway through if you buy it today. But no reason why you cannot carry on during or after your holiday.
thanks you guys are the best
Hi, Im a 16 yr old girl and im about 5 ’3, meaning im kinda short. My breasts are a DD despite my age and I have a pretty big butt. That I want to keep but my problem is my tummy, which I dont like. Even though I hav a great shape,I have a short torso and long lower body What exercises and dieting would u recommend? I wouldnt mind cardio since I want 2 tone the rest of my body but as 4 dieting, i hate water. R there any alternatives, r do I have to just suck it up.
Hi Chan. Firstly, how can you hate water? Learn to love water by drinking NOTHING but water for 2 weeks. Secondly, you cannot spot reduce fat, so it is lose total body fat or nothing. The only way to do this effectively is to change your diet (low GI, less sugar, smaller portions) and exercise. Light cardio will not help, unless you do lots (over 1 hour 7 days a week). Even then results will be slow. Work your whole body, and work it hard.
So what exercises do you recommend I do?
Hi i was wondering how can i get rid of my stretch marks and get a flat belly?And by doing those abd excercises will I see good results??thanks
I’m a 24 year old dude that was just lookin for a quicker way to lose a lil left over belly fat and love handles so I ended up here on this site. First off I would like to say I recently ordered the insanity program from beach body in must say it is truly what they named it (insane). However hard as it was I got though it, at the end of the sixty day program I lost 19lbs and crazy inchs around the waist and belly I went from 197 to 178 and now have way more energy and feel like I’m in killer shape. I can actually dunk on the ball court again like back in high school lol. That said, great product but not enough ab workouts on it. I had great results but still no six pac like I’d hoped, my diet is good- so is my motivation I just need to know what ab workouts to do to get rid of this last bit of belly fat in tone up some rock hard abs and how quick can I see a clean pac come in if doing this workout daily along with my insanity workouts? Answer me back ASAP please. thanks!
A combination of high intensity circuit training and compound weight training exercises with free weights.
Genevieve, stretch marks can be helped with almond oil. As for losing belly fat, diet is the real key. These abs exercises will tone and strength abdominal muscles, but to lose the fat you need a robust diet and exercise program.
Dezz, for that 6 pack you just need to keep up with the diet and workouts. Less sugar and lots of weight training and cardio work. Hit the abs from all angles and trim that belly fat.
ARight….but what type of diet should i go on????any names in particular????can’t i just eat less and keep on excercsing…..watch what i do is some abdominal excersises and then i run a lap around the park…..is that good?
That will certainly help. Take a look at our MCD Weight Loss Plan for ideas on exercises and diet.
hi I’m 6 feet and 135 lbs. I’d like to lose about 15 pounds so I can end up around 120 at the most. will this workout help at all if I don’t have a lot of belly fat?
Yes Kelly, this workout will help, but it is not the best way to go about it. Better would be to cut out sugar from your diet and do a combination of intensive cardio work and weight training. Take a look at our MCD Weight Loss Plan for more ideas.
helo, what if i dont want to do these exercise and have flat abs….can I? Im slim,but i dont know why my abs just cant be flat, its abit round…waking up in the morning its still flat but after eating it will bcome rounder….how can i keep it flat for the whole day? advice plz :)
trying to loose belly fat and arm fat
Hi Breon. You need to do 3 things:
1. Improve your diet – learn to follow a healthy diet to help control weight.
2. Exercise you arms to build muscle – push ups and curls are the best exercises.
3. Exercise your whole body intensively to burn fat, build muscle and raise metabolism. Full body workouts and weight training are both excellent choices.
I am going into the navy and i need to lose 10 pounds by feb 2011. will this workout help me?
Probably not Alicia. To lose weight you need to restrict calories and do intensive exercise, both cardio and weight training (ideally). You have about 3 weeks until Feb, so you should be able to lose around 6-9 pounds if you really go for it. Eat a very lean diet (all meals must be small). No bread or other wheats, no snacks and no juice. And train hard – getting fitter is essential anyway. Take a look at our two military routines: running and weight training.
Hi, I’ve heard that sit-ups are the least effective way to lose belly fat. Is this true? What exercises would you recommend to get a flat stomach fast?
Hi Aleesha, that is right. You need to diet and do full body workouts. Reduce calories and raise your metabolism to burn fat.
This article provides information on both diet and exercise for weight loss.
This article provides some more diet rules to help lose belly fat.
We have a whole range of fitness workouts and weight training articles that can help get you started on burning the fat off.
Basically, eat less, eat healthy, exercise more.
This is a very nice video. I am going to gym 5 days a week. But i am not satisfied with the daily routine in the gym and was looking for a small workout which will shows effect on stomach. This video has given me sufficient info for my need.
Thanks a lot!!!!!!!!!!
Hey i just started off with this workout.
I am really keen on losing weight fast. will this help?
Also, can you recommend some workout which helps toning the arms.
Thanx a lot!
Hi Sim, this will help. You need to diet to lose belly fat too. These workouts will help your arms: Triceps Training – the Key to Bigger Arms and Daniel Craig’s Bond Workout – Part 2 – Arms and Shoulders.
heya people who ever likes chris brown go on his facebook
I so love him he is so my idol since 2005 he has been such a role model and inspiration, I hope I can do a diet like him, and teambreezy we also have something in common. I dance everyday since I was 5, I sing everyday and write songs since I was 6 I play basketball most weeks, and b4 I dropped outta school I got picked to be head captain in basketball. I love u so much xxxxxxxxxxxxxxxxxx
Hi, I am a amatuar kickboxer. What sort of exercises should I be doing and what type of diet should I have to pack on muscle and reduce fat.
Thank You.
You need plenty of lean proteins in your diet and start a weight training workout. Take a look at these two articles and explore the links within them:
http://www.motleyhealth.com/fitness/bruce-lee-workout
http://www.motleyhealth.com/diet-and-nutrition/recommended-protein-sources-for-bodybuilding
grate………….thanks
Hi,
I am 5’4 and 108lbs. No matter what I eat I can’t gain weight and I’m stuck with this weight which is low for my height. And I am in my late 20s and even after giving birth my weight dropped fast. I consume a lot of sugars and never watch wat I eat. The problem is that if I do and eat healthier my weight drops and I don’t want that. My mom has the same metabolism and weights the same as in her 20s so it is in my genes. What I need is to tone my stomach but I don’t want to lose weight by cutting all the sugars. What can I do? Right now my only exercise is dancing and I dance 3 to 4 times a week for about an hour. Thanks in advance.
Hi Angelina, hit the gym. Do some weight training to tone your muscles, focus on big movements -squats, deadlift, bent-over rows, curls. Take in more protein, eggs for breakfast, fish, chicken etc. for lunch and dinner. And work your core too. Keep everything else the same – keep dancing and just add a little protein to your current diet.
Hello,
I’ve been going to the gym for 11 weeks, and Iv’e lost 15 pounds. I used to weigh 145lbs and now I weigh 130, and I am 5’1. My target goal weight was 135 but now I see that I am still losing more weight. I exercise 4 times weekly, and do intensive cardio workouts after each session. I reduced my calorie intake, eliminated fruit drinks, and tried eating more protein like lean meats, eggs, etc. but I still would eat bread but whole grain, or brown rice, or whole wheat pasta but I always measured portions. Iv’e noticed a big difference in my stomach, but I still have that lower pouch. Should I eliminate the rice, and bread completely even if it is whole grain or brown rice. And what would you say is a reasonable consumption of sugar for a person of my weight and height, because I have reduced my consumption of sugar tremendously but I don’t know if I should take it a step further.
Are diet snack bars bad for you also? For example Special K granola Bars?
Thank You
Hi Stephanie, sounds like you are making great progress. Keep pushing your fitness and also look for ways to cut additional calories. Smaller portions is one way. Brown rice is not really bad, it is just a matter of not eating too many calories. Snack bars are not unhealthy, but they do add to your daily calories.
uhm, I know how to train but I dont know what to eat after training and when Im not training.. can anyone tell me,,
Hi Jake, look here and here.
Hello, my name’s Angelica I’m 17 & would like to have a toned stomach for summer which is about in a month & a half. I weigh about 140lb i’m 5’3 1/2″. If I do these workouts & eat healthier will this help me get my toned stomach?
Yes Angelica, they will help you. You may also need to do some cardio as well, and generally work on your fitness.
I really appreciate the exercises and videos that focus on the abs. I am a women that enjoys boxing. I am developing a 6 pack. It’s just hidden under layers of body fat. These exercise and clean eating will help me realize my dream.
my weight is 97 kgs and iam following weight loss diet from 1 month i didnt get any result ??? and also i have decided to work with gym what care should be taken for to begin gym work……please give me reply iam waiting for u r reply eagerly…..thank you
Hi Sasi, what weight loss diet are you following? If you have got no results so far it is very likely that you are still eating too much. What is your current level of fitness? Have you done any exercise recently? Start slow, build up your fitness. Joining a fitness class is a great way to start as you will have the supervision of a trained gym instructor to ensure that you are being safe.