10 best stomach exercises for 6 pack abs

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Muscular man with 6 pack absTwo things are essential to get a six pack – diet to reduce total body fat and exercise to strengthen and develop the abdominal muscles. However, losing your belly fat and getting a six pack is one of the hardest goals to achieve. We have already talked about how to lose belly fat, so here we shall mostly focus on the exercises that best develop your abdominal muscles.

Remember that there are no specific exercises to lose belly fat. Spot reduction, or targeting stomach fat, does not work. You may have been brainwashed by infomercials that abs toning devices will melt away your stomach fat and reveal 6 pack abs, but this is all just a clever bit of marketing. The adverts never show the fitness models drenched in sweat, gasping for breath after an intensive workout. The people that demonstrate ab toning devices do not actually use those devices to get the fit body they have, they really are all just fitness models.

The 10 Most Important Abdominal Exercises

As any bodybuilder knows, building muscle requires lifting increasingly more weight (progressive overload). The abdominals follow the same rules as any other muscle. Generally muscle growth (in terms of size, not functional strength) is most successful when lifting 10-12 rep sets. Therefore, maximum weight is not used, but also the weight should not be so light that you can easily perform more than 12 reps per set.

For this abs training routine you will require some free weights (discs and a dumbbell, plus ankle weights) and a bench that can be set at a slight incline. You can see instructional videos for some of these exercises on Abdominal Exercises to Tone and Strengthen Your Stomach. Here are the most important exercises to do to get six pack abs:

1. Bicycle Crunches

Considered by some trainers to be the most important abdominal exercise. Perform crunches with your hands lightly touching your forehead and as you raise your torso, twist so that your leading elbow meets the opposite knee. Alternate each side.

2. Incline Reverse Crunch


We start on the bench, which is set to its first incline position. Put on your ankle weights, lie back and grab the bench behind your head with both hands. Raise you knees so that they are above your waist, and then lift your hips off the bench, towards your head. Do 3 sets of 10 reps.

3. Weighted Crunch

The crunch is the classic stomach exercise. Simply lie back and hold a weight disc to your chest. With your knees bent and your feet flat on the floor, lift your shoulders off, hold, and lower. 3 sets of 10 reps.

4. Weighted Russian Twist

Sit upright on the floor with your legs out in front, but legs slightly bent. Lean back approximately 45 degrees while holding a dumbbell in both hands straight out in front of you. Then twist your torso to the left, keeping your back straight, hold for 2 seconds, then return to face forward. Repeat on the right side. Do 3 sets of 10 reps.

Adding weight should mean that you are working your abs harder, and result in better muscle growth. Do not try building abs with 200 sit-ups every day, do it the proper way with bodybuilders weight training exercises.

5. Hanging Leg Raises

Hanging leg raises target the “lower abs” and are much more effective than laying leg raises, which mostly target the hip flexors. You need good grip strength to perform them as you hang on a high pull up bar and then lift your legs up with knees bent as far as you can.

6. Front Squats

Front squats are performed like a standard back squat, but instead of supporting a barbell across your shoulders you hold a weight tight to your chest. This moves the focus of the squat to the core region, thus creating a good abdominal workout.

7. Kettlebell Swings


Kettlebell swings are a great way to combine muscular endurance exercise with cardio. The dynamic swings increase heart rate while working the glutes, thighs and core. They are useful in developing the core region.

8. Side Bends

The classic dumbbell side bend is often neglected these days. However, it was one of the exercises that Bruce Lee performed to supplement his abs routines. The most important rule in side bends is to ensure that you keep your lower body solid and only move your torso. Also avoid leaning forward or backward. Start in an upright position, inhale as you lower the dumbbell along your thigh, then inhale as you lift.

9. The Plank and 10. Side Plank

The Plank and side plank are static exercises. You support your body on your forearms and toes while keeping your body straight and your abdominals engaged. If you are not feeling a burn in your abs then you are not performing the plank correctly. You can also support your weight on your hands and feet, in a classic press up position. Keep the back straight at all times. If the back starts to sag slightly, this is because you are tiring, so stop. Abdominals must be engaged and if you do not quickly feel your abdominals tiring then you are not doing the plank properly.

The side plank can be performed in either a half or full position. The side plant is performed by supporting the body on just one hand, with the feet close together. The other hand is held up vertically. To perform a half side plank, you support the body on one elbow with the forearm on the ground, with the feet together.

Abdominal Muscles Need Recovery

Remember that like your other muscles, the abdominals require adequate rest to ensure that the muscles recover after the exercise. Do not perform these stomach exercises daily. Arnold Schwarzenegger worked his abs everyday, and Bruce Lee’s abs were also training often. However, we do not all have the same genetic advantages, so do not over train. They also had the advantage of being able to take extra care to optimize their nutrition and rest to prevent overtraining problems.

Fat Reduction Diet

As we have covered diet already in the article “how to lose belly fat” we do not need to go into detail here. The number one rule is CUT OUT SUGAR. Sugar is the reason why most people are overweight. Ignore all those people that tell you the problem is too much fat. Saturated fat is unhealthy, it clogs your arteries and leads to coronary heart disease. There is no dispute about that. But did you know that sugar also does this? And excess sugar is converted to fat very quickly.


To make changes as quickly as possible adopt a sugar free diet for 2 weeks. It is extreme, but essential. Sugar is everywhere, especially in “healthy” breakfast cereals, white bread and junk food. Are you planning to eat low fat yogurt? Don’t! Low fat yogurt contains additional sugar to make it taste nice.

The second rule is to eat more protein and more healthy fat. These food groups help build muscle and boost your metabolism. Just make sure you are eating healthy forms in all cases. No processed meats, limit red meat and other forms of saturated fat. It is also important to remember that you need to reduce your total calories as well to help weight loss.

Ultimately to lose fat requires a daily calorie deficit by combining a healthy and balanced diet with regular exercise.

Increase Your Metabolism

There are two ways to increase your metabolism: diet and exercise. The longer you go without eating, the more your metabolism slows down. So to counter this effect, eat more often, but obviously eat less. Many professional athletes eat 6 to 8 times a day, with each meal being a small portion of protein, fat and carbohydrate (low GI diet) in a perfect balance to keep fat content minimal while building muscle tissue.

The other way to increase your metabolism is through exercise. Whenever you exercise you start burning calories quicker. Also as you build more muscle, your metabolism also increases. So exercise is essential.

Exercise Like Your Life Depends On It – Because It Does!

Finally, the exercise component. Exercise is essential, and you need to learn to exercise properly to lose weight in the most efficient way. OK, ab exercises will help you get a six pack in the long run, so do not abandon them. But while you have a layer of fat over your stomach you will never see your abs or reduce that fat by just doing ab exercises.

Several years ago someone came up with the idea of the “fat burning zone” which involves working out at a relatively easy pace for a long time. It turns out that this idea was incorrect. However, fitness machines all over the world are still plagued with this “fat burning zone” scale. You need to workout more intensively to effectively lose weight and get fit.

This does not mean that you have to try to exercise like an athlete though, as this is also not going to be possible. Just push yourself as hard as you can for 30-45 minutes every day. 45 minutes is best as 45 Minutes of Intensive Exercise Raises Metabolism for 14 Hours. In short, if you can do 45 minutes of exercise at a reasonably intensive level (more than just walking or a slow jog) then your body will continue to burn extra energy for 14 hours. This is often called the afterburn effect.

So why do we say that your life depends on it? Well, simply, it does. Excess stomach fat is a sign that visceral fat is building up around your internal organs. This fat actively harms you and leads to heart disease and type 2 diabetes. Being overweight is also fast becoming one of the leading causes of cancer. Belly fat reduction is not just about aesthetics, it is about your health and longevity. Learn more about the Health Benefits of Losing Weight here.

The Best Forms of Exercise to Burn Fat

So what workouts should you do? There are really no best exercises for burning fat, the key is to work as hard as you can to increase your calorie deficit so that you start breaking down fat stores. These exercises are all good options:

  1. Running
  2. Swimming
  3. Cycling
  4. Walking
  5. Dance workouts
  6. Martial arts
  7. Intensive Interval Training
  8. Compound Weight Training
  9. Full Body Workouts
  10. Plus many more!
Note that burning belly fat (or any fat, remember that spot reduction is not possible) is the first step. The key to any exercise session is that you absolutely must work yourself hard. You should be sweating well and also panting during the intense intervals. If you are not, then you are simply not working yourself hard enough.

Many of the old school approaches to exercise are very effective, especially the circuit training exercises and compound weight training sessions. This is why military style boot camps and martial arts classes are so good at helping people get fit and lose weight – they use tried and tested methods that strengthen the body, improve muscular endurance and cardiovascular fitness.

However, as good as a particular method of exercise or a new diet designed to aid weight loss is, the real ingredient that is required for success is you. You need to want it, and you need to work hard to get it.

The Science of Burning Fat and Building Muscle

Effect of a 1-Week Diet and Exercise Program on Weight and Limb Girth, by Jerrold S. Petrofsky et al - The Journal of Applied Research • Vol. 4, No. 2, 2004.

This research paper confirms that daily exercise will reduce stomach fat effectively, when combined with a diet plan, and therefore eventually reveal a 6 pack.


Comparison Between an Abdominal Curl with Timed Curls on a Portable Abdominal Machine by Petrofsky et alThe Journal of Applied Research Vol. 3, No. 4, Fall 2003

This paper concluded that abdominal exercise equipment can help increase muscle gain by encouraging subjects to exercise harder – “subjects are forced to work hard with this machine as they fatigue whereas with crunches, as fatigue approaches, people work faster and at less of an angle of flexion

Core Strength Training by Skip Allen et al, Sports Science Exchange Roundtable 47, VOLUME 13 (2002) NUMBER 1

“Keys to successful core strengthening programs include selecting sport-specific
exercises that overload both anterior and posterior muscles of the trunk and pelvis
and emphasize repeated explosive movement”.

  292 comments for “10 best stomach exercises for 6 pack abs

  1. may
    October 30, 2009 at 7:55 pm

    Hello, I am very irritated to my body. I am slim but has a big stomach and has a flabby arms,and I do not have the hips that gives a body shape. Please help me and give informations on how to solve my problems out. Thank u and more power

  2. MotleyHealth
    October 31, 2009 at 12:09 am

    Hi May, the best thing you can start doing is some full body workouts – a combination of circuit training and weight training would be ideal, as this will tone the muscles in the arms, back, legs and core region. Squats and lunges will give your thighs more shape.

  3. allan galloway
    November 3, 2009 at 7:34 pm

    Hi there, i have a bit of a belly from drinking beer,but the rest of me is okay.How could i lose this and tone up.

  4. MotleyHealth
    November 4, 2009 at 12:45 am

    If your diagnosis is correct, then the answer is simply drink less beer! Also eat less empty carbs, ie. white bread, pasta, biscuits, cakes. Try not to snack after drinking beer. Other than that, follow our belly fat rules and do regular exercise. Lift weights, build muscle, and eat healthy. But remember, beer can be good for you!

  5. abdominal ball
    November 11, 2009 at 11:49 pm

    Russian twists are one of my favorite exercises to really target the obliques. I like to use a medicine ball for the added resistance. Also performing a weighted crunch on a Swiss ball creates constant instability so your entire core and stabilizer muscles have to really work to maintain balance.

  6. Moranda
    December 10, 2009 at 7:42 am

    All my mom buys is junk food and I’m just gaining. What am I supposed to do if I can’t get a hold of some real food. Please please help!!!!

  7. MotleyHealth
    December 12, 2009 at 6:02 pm

    Hi Moranda, you really need to find a way to persuade your mum that junk food is not healthy. Insist on eating vegetables and fruits, say it is for your health and happiness!

  8. camila
    December 20, 2009 at 8:23 pm

    Hi I’m sorta young to start doing all these ab workouts but I still do them I’m not really getting any results and I really want a flatbelly and 4pack.I try not to eat rice and bread because they make me gain a lot of belly fat but I don’t know what to eat.and I don’t know what excersises to do and what to eat to loose my belly fat I really don’t have a lot but I’m tired of it. Please help me!!!!

  9. Brooke
    December 27, 2009 at 2:02 pm

    Hi, I have alot of belly fat and sides but other than that i dont have a problem with any other part of my body. I dont know what excersices i should be doing. I dance almost everyday but i feel it doesnt work. What should i be doing?

  10. MotleyHealth
    December 27, 2009 at 2:08 pm

    Hi Brooke, if you are dancing a lot, then the problem is most likely to be diet. Reduce your daily consumption, eliminate refined sugars and processed foods for a while. Eat more protein and less carbohydrates too. See how you get on. Also more intensive exercise will help burn more, and compound weight training. Lunges and squats may also help to compliment your dance.

  11. johnathan
    December 30, 2009 at 7:03 am

    umm hi..i have a six pack…but how can i keep it there…and not to gain belly fat..i mean my mom like to cook lots of things…even tho i only 17 year old..i work out every day or just play footbal and stuff like that…but how can i make my abs stronger ?

  12. MotleyHealth
    December 30, 2009 at 11:21 am

    Hi Johnathan, if you already have a 6 pack then your job should be easy! To keep it just work the muscles on a regular basis, do weighted crunches and side bends etc. Plus, most importantly, keep your diet lean. Over the next few years you may find that your appetite increases faster than your ability to burn the calories off (I speak from experience!) so just keep a close eye on what you eat. Keep it clean to keep it lean.

  13. johnathan
    December 30, 2009 at 5:40 pm

    but how many crunches should i do each day…? and do joging help u at all ?

  14. christi
    January 1, 2010 at 11:15 pm

    hi, i do crunches sit ups and jog,i also watch what i eat to…but it’s just not coming off.what do i do now? i can feel my abs,their just under a layer of fat…HELP PLEASE!!!! thanks…

  15. MotleyHealth
    January 2, 2010 at 10:43 pm

    Hi Christi. You need to burn more fat and eat a very lean diet. A 6 pack is really as much about diet as working out. Do some compound weight training to increase metabolism, and make you diet very lean – remove all sugars etc. Stop drinking fruit juices, high GI foods etc. You need to behave like a bodybuilder for a while. Also, add weight to your crunches (hold a weight plate to your chest). When jogging, do sprint intervals too, as raising your heart rate more helps to burn more fat.

  16. alexis
    January 3, 2010 at 5:40 pm

    i run thirty minutes everyday, do crunches, sit-ups, etc…. work out a lot and i also have a lean diet it’s sort of coming of, but I want to know what else I can do. please help… :)

  17. christi
    January 3, 2010 at 10:10 pm

    I’m not sure if I’m allowed to ask more then one question…so this is my allowed/not allowed second question. are fruit juices bad? because i was researching for other foods that i should remove from my diet and this one site said fruit juices… and another one is pasta??
    thanks again!

  18. MotleyHealth
    January 3, 2010 at 11:12 pm

    Christi, there is no limit to the questions that you can ask! Fruit juice contains a lot of sugar, so drinking a few glasses of fruit juice a day can be the difference between losing fat and accumulating more. The same applies to pasta – high energy, low fiber, little nutrition which means it bloats then leave you feeling hungry later.

  19. MotleyHealth
    January 3, 2010 at 11:13 pm

    Alexis, do some weight training, big compound movements such as lunges, squats, deadlifts, bench press, barbell curls. This will help you burn more fat.

  20. christi
    January 5, 2010 at 2:56 am

    okie dokie! good to know. okay can you do me a favor? look at what ive eaten for dinner:
    french fries [baked no greese at all so pretty much patato wedges ha ha ]
    corn [no butter]
    with a nice glass of water
    is this healthy? am i on the right track or do i need to change some stuff?

  21. MotleyHealth
    January 8, 2010 at 4:28 pm

    Christi, it is healthy. But that does not mean you are making it easy for yourself to lose weight. Ditch the potato wedges and have a green salad instead. How is the shrimp cooked? Fried in oil?

  22. christi
    January 9, 2010 at 12:00 am

    boiled with nothing but water and a little bit of salt :)

  23. maninder
    January 9, 2010 at 4:39 pm

    hi im 13 i have a six pack but its kinda covered with fat can someone tell me what to eat in my diet

  24. MotleyHealth
    January 10, 2010 at 2:08 am

    Hi, read our article on losing belly fat. Basically you cut out all sugar, eat only lean meats, and do intensive interval training and weight training.

  25. Keith
    January 14, 2010 at 2:07 pm

    Hi guys! Just came across ur website! Very informative! Great advice! I’m a 35 year old male who was in good shape in his 20′s! Still in decent shape now but would prefer to be a lot more toned in the stomach area! Was off recently for 2 months with bad back & currently doing strengthening exercises! Back feels the best its been in about 2 years! R there exercises i could do that wouldn’t risk a relapse in my back?

  26. MotleyHealth
    January 15, 2010 at 12:06 am

    Hi Keith, very tricky to say. For a stronger back you need to strengthen the core muscles. Here are some tips on exercising the back. The trick is to never over do it, and listen to your body. Perform slow and gentle exercises, even when lifting heavier weights.

  27. Reid
    February 3, 2010 at 1:51 pm

    Hi im 13 years old and im trying to figure out like what to eat and what excersises to do because i dont really have a lot of spare time on my hands………. (i get up at 6:45 and get home at 6:45 pm eat do homework and relax my brain for a bit and go to bed at about 10:00) so i was wondering what are some fun excersises i could do that i can do fast?

  28. MotleyHealth
    February 3, 2010 at 2:29 pm

    Hi Reid, that is one busy day for a 13 year old! I had loads of spare time when I was your age. Regarding diet, it is more what you do not eat at your age, i.e. soda, sugar, cakes etc. You can still eat that stuff, but in moderation. Activities? Really you should find the time twice a week to do a structure exercise class, such as martial arts. Saturday mornings and one night in the week should allow you to train well enough to get fit.

  29. vince
    February 7, 2010 at 10:08 pm

    Hi, im a skinny fellow. My arms were skinny but my tummy is too big. How can i gain weight and at the same time lose my big belly fats. Ty and God bless.

  30. MotleyHealth
    February 8, 2010 at 2:45 pm

    Vince, start weight training. Follow a strict routine, use free weights, compund exercises. Once you have built some muscle we can look at your diet. Plenty of advice here though.

  31. Garrett
    February 13, 2010 at 9:27 am

    Hello, I am an 18 year old guy that is in pretty good shape. I work out about four to five days a week and understand and apply nutrition. I’m about 160 trying to gain 10+ pounds of muscle. I have a little stubborn lower ab fat, nothing major. But everything else is pretty good. I hear that excess aerobics can cause weight loss, but In my case I want to gain weight. Although I want to lose a tiny bit of that lower ab fat that’s not completely toned. Do you suggest switching off every other day from weights to aerobics, or what?

  32. MotleyHealth
    February 14, 2010 at 10:39 am

    Hi Garrett, if you are weight training everyday, then you are probably not working out with enough intensity. Really you should split your routine up and workout 2-3 times per week. You can then do cardio on the other days. Cardio needs to be intensive also, interval training is the best way to burn more fat.

  33. andy
    February 14, 2010 at 11:16 pm

    what if i doing handstand pressup everyday it will help me lose fat and delevop 6 packs?? thanks

  34. Nami
    February 15, 2010 at 6:08 pm

    I am 31 years old women and currently weigh 150 lbs. I am trying to lose weight for this get together in like a month and a half. I want to lose at least 10 pounds. I have lot of fat in my hips, thighs and upper arms. how much i eat good, i am not able to get down below 150. What can i do? I workout 3 times a week – cardio and strength combined. I only started this from 3 weeks.

    I eat good during the week but in the weekend i may be eat rice or coffee with sugar etc. I am not very good during weekends. What can I change to lose 10 pounds and tone my arms?

  35. MotleyHealth
    February 16, 2010 at 1:21 am

    A good diet will help you show a 6 pack. Best to work the abs to to build the muscles too.

  36. MotleyHealth
    February 16, 2010 at 1:24 am

    Hi Nami. Firstly, your diet. It sounds like you know your main problem – your cheats at the weekend. Do not have the sugar or the high calorie meals. The weekend is 28% of the week, so actually a long time to drop the healthy eating. As for toning the arms – press ups, assisted dips, bicep curls – these will all tone the arms well.

  37. Lee
    February 23, 2010 at 6:21 am

    Hello, I’m 25 6’9″ and weigh 298 lbs. I’m getting in great shape but I’m wondering if I can be a 300 lb behemoth, or in order to be “ripped” if the weight will have to come down some. I’ve been hovering at 300 lbs but it seems that the fat weight is turning into muscle weight so I’m staying about the same weight. I cut the sweets, do my cardio, eat healthy and enough, take my vitamins, drink my protein, etc. What’s a healthy weight for my size? I feel great and am going to try to stay about 290-300 but what is a recommended weight I guess?

  38. MotleyHealth
    February 23, 2010 at 10:27 am

    Hi Lee, that is a good question – what is a recommended weight. For anyone that does bodybuilding, the BMI (body mass index) is a waste of time, as it puts very muscular people into the overweight category. Really I think that you should focus less on weight and more or waist size. Are you carrying a lot of weight around the waist? If you get down to 24 inch waist, or less, then that would be a very good sign that you are of a good “weight”. Really it is fat levels that are important, both to health and how athletic we look.

  39. carl
    March 5, 2010 at 5:17 pm

    I have been working out for a while now, when I started I weighed 300lbs! Now I am down to 250 and dropping the weight quicker than ever as my workouts have been getting more and more intense. However I worry about loose skin around my belly area, do you have any advice? Should I worry about it?

  40. Shannon
    March 6, 2010 at 9:24 pm

    Hey, I am an 18 year old female and a vegetarian. I run about 5-6 times a week as well as various exercises. I focus on different bod parts each day to allow the muscle time to heal, and do abs approximately every other day. My legs and arms are thin for the most part (I would still like to see an improvement) but my stomach DISGUSTS ME. I box, and still no change. I have not been able to wear a bathing suit since I was really little. As I was scouring these previous questions, I noticed you responded with an increase in protein and lesser of carbs. How would you suggest I do this seeing that I am a vegetarian? Also, I eat a lot of all natural peanut butter (the ingredients are just peanuts) on whole wheat bread, is this good?

    Thank you,

  41. MotleyHealth
    March 8, 2010 at 5:51 pm

    Hi Shannon. Eggs, cottage cheese and whey are great protein sources, so you should have no problems eating more protein as a vegetarian. If you aim to strengthen your legs this should help you burn more fat. Do squats and lunges, but mostly squats, and aim to build up the weight lifted. Do 3 sets of 8-10 reps per weight training session, with a weight that means that the final reps are very hard to complete. This will build athletic/functional muscle that also boosts your metabolism. Natural peanut butter is popular in the bodybuilding community, and they are always looking for ways to cut the fat! As for the rest of your diet, limit refined sugars and eat more nutritious green salads, leaves such as spinach, rocket and lettuce are really good and have a “negative carb count” due to the high fiber content.

  42. Gautam khosla
    March 9, 2010 at 5:55 am

    Am 19 years old, my hight is 5.8 and my waight is 75 kg. Am not so fat but my thighs, buttocks, stomach, chest and the sides of my stomach is very bulky.I want a well shaped body like Devid bekhum. I know thats too hard for me but i need that. I don’t eat so much, run up to 4 km every day(from 1 year) and go to gym. I do pushups, bench press, front press, back press, chest flys, pull over, biceps, triceps, abb crunches. I have been doing this since last two month but i am not getting that kind of shape. So please give me some suggestion and exercises( with the process to do it). Please help…

  43. Brandon B.
    March 15, 2010 at 7:28 am

    hi i a brandon, I am looking for a way to lose weight because i have a big stomach, i weight around 260 pounds, i am 6 foot 2 inches and only 17 i have been cutting back on sweets now i am down to about 2 snacks a week. What should i do???

  44. MotleyHealth
    March 15, 2010 at 7:33 am

    Hi Brandon. Firstly, cut down to zero sweet snacks per week. Wean yourself off sugar. Avoid other refined carbs and sugars – bread, cakes, cookies, soda. Limit pasta and rice for a while. Get your calories through more nutritious food such as salads and fruits. Get exercising more. Lift weights and do intensive cardio sessions.

  45. fitnessflex
    March 15, 2010 at 9:21 pm

    A recent study that compared many of the most common abs exercises concluded that the bicycle crunch was the most effective core exercise as it stimulated more core muscle fibres than any other exercise.

  46. MotleyHealth
    March 15, 2010 at 9:31 pm

    That is interesting. Do you know who conducted the research? Is there a report? Always like to see sports science research.

  47. kyle
    March 17, 2010 at 1:12 am

    I lift in school everyday with the football team. but cant seem to get the belly gone. its just around my waist-ish area and will not come off how do I lose it?

  48. MotleyHealth
    March 17, 2010 at 1:34 am

    Hi Kyle, why do you lift everyday? That is too often. Diet is the key, follow the rules, eat clean, workout hard.

  49. Orlando
    March 19, 2010 at 4:23 am

    Ii workout really hard and I still cant get my belly fat off. I do sit ups, crunches and jog. What do I do to lose the belly fat?

  50. MotleyHealth
    March 19, 2010 at 10:11 am

    Hi Orlando. You need to do two things: 1. Avoid all junk food. 2. Do more intensive cardio exercises and bodyweight circuit training exercises.

  51. orlando
    March 19, 2010 at 8:44 pm

    what is interval cardio exercise?

  52. MotleyHealth
    March 19, 2010 at 9:30 pm

    Interval cardio exercise is another way of saying interval training. This is when instead of just performing exercise at a steady pace, such as cycling, jogging or cross training, you do short sprints throughout your workout. During these sprints your work yourself as hard as possible for a set period, generally from 30 seconds to 1 minute. Then you slow down and recover for 2-3 minutes before repeating the sprint interval.
    It is up to you how you work this in terms of time. Personally I prefer 30 second sprints on a cross trainer followed by 3 minute recovery early on, and then 1 minute sprints at the end of the session before a longer recovery/cool down. The key is getting the heart rate up high several times. You cannot sustain a sprint, so have to do intervals.

  53. Danny
    March 26, 2010 at 8:14 pm

    Hey, I am fifteen years old. I play basketball. During the offseason I try to stay in shape and work out almost every single day. I lift alot and I am trying to get my abs to the a better state. I work them out everyother day, I can feel them, but they just aren’t showing up

  54. MotleyHealth
    March 26, 2010 at 8:39 pm

    Hi Danny, just keep working them. Use some resistance, hit them from different angles, and keep your diet very lean.

  55. Danny
    March 26, 2010 at 10:47 pm

    Okay thanks. What excises should I do since I wanna try something new.

  56. MotleyHealth
    March 27, 2010 at 1:01 am

    Well, assuming you have done a whole lot of crunches, why not up your game and try front squats. Not the most comfortable exercise, but works the core and builds fat burning muscle at the same time.

  57. Lee B
    April 1, 2010 at 1:36 am

    I am back and better than ever. I see a lot of questions about belly fat. I have plenty. I
    am 6-9 290 now. Remember this should be a lifestyle, not a 4 month I need results yesterday kind of change. While we all want results asap, rewards will follow those who put in a lot
    of hard work and dedication. Those 30 year old guys at the gym that ate ripped have a set diet, an have been lifting for 15+ years everyday (different muscle groups of course).

    While I haven’t seen the belly fat dwindle much, my bench press has gone from about 250 to 300 since my last post. I’ve been working out everyday and eating pretty decent. No fast food and no candy. If I do splurge at Chilis or Applebees then I do extra to compensate that. I really enjoy what I am doing and I am seeing results everywhere. Body fat can’t really be targeted. It will come off where ever it wants. It will be targeted to belly fat when that is the only thing left. But for now it’s everywhere and I can definitely see the results.

    Just stay committed and once you’ve put in your time you will like the results. Remember it will take a while, a long while. Just stay safe, healthy and have fun with it. I think if you have fun with it you will be comitted to staying healthy in the long run. Any grammar mistakes I’ll blame on posting from my phone. Stay safe, healthy, and have fun!

  58. MotleyHealth
    April 1, 2010 at 1:39 am

    Thanks for the update Lee. This is the right attitude. Just keep going, don’t give up. This is your new life, so love it!

  59. bianca
    April 15, 2010 at 10:07 am

    Hi, I do exercise for my body to tone up, and also my belly because it is fat, however, I don’t want to loose weight on my legs because they are small already is there any exercise I can do for bigger legs and hips?

  60. MotleyHealth
    April 15, 2010 at 5:19 pm

    Hi Bianca, the best exercise you can do are squats. These will make your legs stronger while also helping to burn body fat (from all the body). Lunges are good too, but bodyweight squats are best. Just put your hands on your hips, feet shoulder width apart, and squat down until your thighs are almost parallel to the floor. Do as many as you can then rest, repeat.

  61. Jack M
    April 21, 2010 at 12:44 am

    Hi I recently had a pretty toned stomach and a pretty defined 6 pack without any knowledge of how I got it but ever since I started full time work I’ve slowly lost it and my bellys starting to get a bit bigger. I used to do martial arts for 10 years but quit about 4 months ago too. Can u give me some exercises I can do without and with equipment to acquire my 6 pack again? Thank you

  62. MotleyHealth
    April 21, 2010 at 12:52 am

    Hi Jack. I suspect that you problem is more to do with diet and being less active generally than a need for some specific exercises. If you have 10 years of martial arts under your belt, then the best thing to do is get into the habit of doing some martial arts workouts that you are familiar with. Whether it be shadow boxing, forms or training drills, these will get you burning fat. Then work your core too. But most importantly, look at your diet. When people start work they often become less active and eat more junk food / snacks.

  63. Michael
    April 21, 2010 at 10:16 am

    Hi, i was recently sick and i lost alot of muscle and gained some fat around my stomach and waistline, and i have small “man boobs”. how can i;
    A) Regain Muscle Tone; and B) Loose the Love Handles, “Man Boobs” and stomach fat?


  64. MotleyHealth
    April 21, 2010 at 10:34 am

    Hi Michael. To regain muscle you need to do full body workouts with compound weight training. The love handles will hopefully melt away with a combination of a lean diet, increased metabolism as you build more muscle, and intensive cardio workouts. Circuit training, weight training or using a cross trainer intensively will all help. The key is to start exercising and keep working at getting stronger and fitter, while also eating a healthy diet that is low in sugar.

  65. Angel
    April 28, 2010 at 6:53 pm

    Heyy! I am 16 & not fat but I have this really big tummy and its so annoying and can get really embarrassing.. I don’t eat bread or rice, and I don’t drink Pepsi or Coke (some people say they cause bloating) && I stay away from junk as mush as possible. I tried a lot of workouts but now I’m just desperate for a solution because prom is in 6 weeks…. I don’t know what to do :(

  66. Louise
    May 1, 2010 at 10:30 pm

    I run twice a day. Each time for 15 minutes in the morning and night. I have a six pack but I’m aiming for an eight pack. The problem is I have a slight layer of fat just below my belly button and I’m having a really hard time getting rid of it. Any advice? Please

  67. MotleyHealth
    May 3, 2010 at 12:58 pm

    Hi Louise, this is a tricky one. You could experiment with some sprints in your running each day. Also keep a very close eye on sugar content of your diet. Compound weight training may help build more muscle to help burn fat too. Then hit those abs from all angles.

  68. Lee
    May 5, 2010 at 5:45 am

    Update. 280 lbs now, but I’ve found a workout buddy and can’t wait to see what transformations happen this month. Running is getting somewhat easier but it’s still a pain in the butt to go fast. Remember get that cardio in if you want to lose the gut. And eat right of course. Good work everyone working on maintaining a healthy lifestyle.

  69. MotleyHealth
    May 5, 2010 at 8:38 am

    Good work Lee. Make sure your workout buddy is there for you and that you don’t just spend all your time trying to persuade them to go to the gym!

  70. Christine thornton
    May 6, 2010 at 9:26 pm

    I have been traveling for eight weeks. And eating from restaurants and truck stops. I could not exercise either. Now I have a belly! I have been eating right now for 15 days. And exercising. No results. What should I do?

  71. MotleyHealth
    May 6, 2010 at 9:54 pm

    Christine, less food and more exercise is the only way to get back to where you were 10 weeks ago. You cannot expect to reverse 8 weeks of poor diet and inactivity in 2 weeks. Just keep working at it and stay focused.

  72. Austin
    May 13, 2010 at 5:11 am

    Hey. I am 16 years old. 5′ 7″ and 147 lbs. I’m not fat but I’m not happy with my body. I play golf everyday for school. Walking 9 holes and sometimes 18. I play 18 holes every Saturday and Sunday. I am also in p.e class at school. We run and lift on an every other day schedule. I have some extra fat on my lower stomach and chest area. Is there anything I can do to get rid of that. Thanks.

  73. MotleyHealth
    May 13, 2010 at 4:19 pm

    Hi Austin. Sounds like you are really active at school, we never used to have PR everyday when I was a kid. With that much activity is could well be a diet issue. Maybe you are eating too much sugar? When you do PE is it intensive, i.e. do you do interval style training, work up a sweat and get very out of breath? Whatever exercise you do, it has to have an intensive element. Gold does not, although all that walking is certainly healthy. To get rid of the fat you just need to push yourself a little harder, exercise more intensively.

  74. Tristan
    May 16, 2010 at 8:40 pm

    I’m pretty in-shape and a little over average with everything except my stomach. Like a lot of people, I can feel my abs, but I can’t see them and they’re barely defined. I want to get rid of the layer of fat hiding them, and I was wondering if this was the right strategy to do, even though I’m a very young teen. Thanks.

  75. MotleyHealth
    May 17, 2010 at 12:41 am

    Really to reveal your abs you need to increase the intensity of your workouts (full body workouts, not stomach workouts) and eat a lean diet designed to reduce sugar and burn fat.

  76. Shawn
    May 21, 2010 at 2:06 am

    Hey. I’m an 18 year old male, 5 foot 10 in height. Over the course of the last two years, I’ve lost 60 lbs (I now weight 164). I lost all of my weight through outdoor running (building up to 3 miles 4 or 5 times a week) and eating healthy.

    My question is that, now at 164, I’m afraid that I don’t have that much more weight to lose, yet my stomach still holds a great deal of flat. My waist in general has a very rounded look. It seems that my upper and lower bodies have slimmed down nicely (got rid of my fat legs and man boobs), while I kept my gut (part of it at least).

    Would really appreciate your advice in this matter. A friend of mine recommended that I start weight lifting (after I told him I was planning on running more this summer). He said that running more would mess up my body at this stage as my shoulders were already beginning to look kinda weak. I have no experience lifting weight, at all.

    Anyhow, sorry for such a long post.


  77. MotleyHealth
    May 21, 2010 at 10:27 am

    Hi Shawn, your friend made a good suggestion. Weight lifting is a good option. It will make you look and feel more athletic, plus the additional muscle will help burn more fat. You should also take a look at what you are eating and cut as much sugar out of your diet as possible.

    Weight training is not difficult really. You could start with doing bodyweight exercises. Push ups alone will start to make your shoulders and chest look stronger and more balanced. Some options are the 20 minutes home workout, various different ways to do push ups here, the popular circuit training workouts, tips for using general items instead of weights in the backyard workout.

    For weight training, start with our advice on weight training at home on a budget. We have advice for beginners here plus a simple beginners routine. You may find this helpful too, advice on how to train for different purposes, i.e. muscle strength, size or power.

  78. Andrea
    May 29, 2010 at 4:11 am

    Hi, I have a problem losing my belly fat. I had a baby about two years ago. I need some adivice.

  79. MotleyHealth
    May 29, 2010 at 9:49 am

    Hi Andrea. Take a look at our new article on losing baby fat. You have to work hard to get your body back. Eat a healthy calorie controlled diet and do lots of quality exercise.

  80. Amanda
    June 1, 2010 at 3:28 pm

    Hi, I’m 25 5’8 and weigh 150 lbs. I had a baby about 9 months ago, and can not get the weight around my belly to go away. It’s driving me crazy! I was a size 2 before I got pregnant, now i’m a size 9! I work out almost every other day and eat the best that I can mostly fruits, veggies, whole grains, protein…. I’m trying to lose at least 20lbs, any advice or exercise or diet you recommend? Appreciate it! Thank you.

  81. MotleyHealth
    June 1, 2010 at 3:33 pm

    Hi Amanda. What workouts are you doing at the moment?

  82. Amanda
    June 1, 2010 at 5:23 pm

    I do at least 2 to 3 classes a week and I do the eliptical. The classes are mostly cardio and or body sculpting.

  83. MotleyHealth
    June 1, 2010 at 5:28 pm

    Body sculpting classes are good. When doing the elliptical really push yourself. Use the hill workout that will create an interval training routine. Use the highest resistance possible that allows you to maintain a comfortable speed on the high resistance hill sections. Whether you do 1 minute at very high resistance of 2 minutes at a lower resistance is up to you, but best to mix it up.

    Really you need to keep a very close eye on diet. This is the key. Only eat low GI from now on, and make no excuses.

  84. Ankur
    June 11, 2010 at 10:02 am

    I am 20 yr old, weigh 67kg, height 5ft10. Although I am not overweight or obese I do have fat belly which I want to get rid of. I have been checking a lot of sites for this. I have a gym nearby but without any instructor I am a bit hesitant as to whether I am doing the exercise the right way or not. Please guide me as to what kind of exercises I can do at home so as to loose my belly fat and at the same time tone my body for a flexi look. I have started jogging and I swim a lot. Does swimming help as a workout to tone abs or body? I would like if you could reply in detail as to what kind of workout and for how many minutes should I do it everyday. More so if you could suggest some video tutorials for workouts?

  85. MotleyHealth
    June 11, 2010 at 11:54 am

    To burn belly fat you need a lean diet with almost no sugar, very low GI, and do full body workouts. Working your whole body burns fat most effectively. Swimming can help but is not the best way to lose fat. Circuit training exercises are excellent. Jogging is good, but you need to increase the intensity – running is better. As you are not overweight really you just need to get fit. Work your whole body and work it hard.

    If you really want to watch video tutorials then the Great Shape Up Program’s video workouts are really good. They provide lessons on gym workouts so that you can use weight training effectively to lose weight and shape up.

  86. Luke
    June 14, 2010 at 7:58 am

    So why is everyone responding to this with questions that might as well be, “What are three stomach exercises to build a solid 6 pack?”

    Do you think this doesn’t work, or are you not even dedicated enough to read the article, let alone work out? If your a person who’s overweight and expects results instantly then your out of luck. You can’t buy a six pack like you can walk into a lipho clinic and buy yourself fat loss. Muscle is the complete opposite of fat. You can carelessly gain weight but you have to work to lose it. You can carelessly lose muscle mass and strength, but you have to work to gain it.

    A personal tip on weight loss:
    Drink LOTS of water. It keeps your stomach feeling full so you don’t overeat. Over the course of a day doctors recommend to drink half the number of your body weight in ounces.
    Ex: A 200 pound man should drink 100oz. of water. Or a 140 pound woman should drink 70oz. of water.

    I recommend twice that if your taking the weight loss route. I always made a promise I would never go over 300 pounds. (I’m 6’5 and literally big boned, mind you). I don’t struggle with anything but stomach fat. My arms and legs are pretty muscular but my midsection is the problem area. Right now I’m working to lose 50 pounds and doing this alone i lose about 6 pounds a week. Thats WITH all that water weight too so technically I could stop a few pounds before 250 and lose the water weight. But I’d rather overshoot it than not make it. Good luck everyone. Trust me this works. Just don’t starve yourself, you still need nutrients to stay healthy. I recommend vitamin pills.

  87. Huang
    June 23, 2010 at 3:45 am

    Hi I need some help getting rid of my manboobs and getting chest muscles, and I also need to get rid of some fat, but no matter what I do, it doesnt go away! I’m following the diet as well as I can.

  88. MotleyHealth
    June 23, 2010 at 8:38 am

    Huang, what diet are you doing? What exercises?

  89. Huang
    June 23, 2010 at 3:51 pm

    I’m doing some intervals and plenty of ab exercises, I eat fish, grapes, oranges and lots of cold water. Is there something wrong with this diet?

  90. MotleyHealth
    June 23, 2010 at 5:04 pm

    That diet should cut the fat in time especially if you are exercising. Focus more on bodyweight exercises (push ups, burpees, crunches etc.) than just abdominal exercises and do some compound weight lifting exercises (bench press, shoulder press, squat, barbell curl). With the intervals aim to increase your workout duration and intensity so that you are always pushing yourself to get fitter. Work your back too to make yourself broader with bent over rows, pull ups / pull downs.

  91. Huang
    June 23, 2010 at 8:35 pm

    I have one more question: if I weigh 100 lbs and bike for 30 min, is that OK for my system?

  92. MotleyHealth
    June 23, 2010 at 9:14 pm

    So long as you get adequate nutrition and rest then there is no problem.

  93. marissa
    July 4, 2010 at 6:24 pm

    Hi, I weigh 230 pounds and I am starting to lose weight now again (I was 140 seven months ago.) However now I have stretch marks all over my belly. Do you think that if I start losing weight and do all the crunches and go to the gym. will I still have a ”floppy” belly? Will it reduce my stretch marks? if I exercise and diet every day how long do you think it will take for me to be at a good weight?

  94. MotleyHealth
    July 4, 2010 at 8:33 pm

    Hi Marissa. It is impossible to say how your body will respond to losing weight. If you adopt a controlled and healthy diet and exercise properly then you should lose a lot of weight. How long it takes is really dependent on how much effort you put in, i.e. how strict you are with your diet and how often and how intensively you exercise.

  95. Jack
    July 8, 2010 at 7:56 pm

    Hi I’m 13 I weigh 128 and I’m about 5’6. I have that stubborn tummy fat and I’m wondering how to get rid of it… Any suggestions on what excerises or foods I should eat? Greatly appreciated

  96. MotleyHealth
    July 8, 2010 at 8:36 pm

    Hi Jack, for diet you just need to focus on eating healthily, which mostly means no sugar, processed food, junk food etc. For exercise, whatever you enjoy is best. Find a sport or activity that you like and keep training at that. Martial arts are a great way to lose weight and get fit.

  97. Jack
    July 8, 2010 at 10:34 pm

    Ok I play soccer and I am trying to eat better and I do core excersises and I jog. Is there anything else I can do to lose the stubborn tummy fat?

  98. MotleyHealth
    July 8, 2010 at 10:50 pm

    One way would be to ditch the jogging and go soccer style interval training on a soccer pitch. Take a look at Football Training Drills and Soccer Workouts for some ideas.

  99. Allysa
    July 30, 2010 at 10:31 pm

    hello, i have had a hard time this year. I’ve gained more belly fat throughout the year although i am in sports. I don’t know what happened and now i am exercising and eating vegetables and fruits and i keep gaining more and more belly fat. I don’t know what to do. All i drink is water now. I need help.

  100. MotleyHealth
    July 31, 2010 at 9:57 pm

    Hi Allysa. Keep an honest food diary for a week then analyse it. Unless you are eating a lot of fruit and vegetables then you should not be gaining much weight. Are you eating anything else? Bread, pasta, meat?

  101. Gujjar ko launda
    August 10, 2010 at 9:36 am

    I am having 27% body fat what to do.. Help..

  102. MotleyHealth
    August 11, 2010 at 12:10 am

    You need to go on a low sugar diet and reduce calories, while also exercising. Read the MCD Weight Loss Plan for details on how to lose weight.

  103. Bryan
    August 11, 2010 at 9:48 pm

    I’m 23 years old I used to be a real athletic guy when I was younger, over the years I haven’t been keeping up and gained some weight. I just really want to burn my stomach fat and build my chest to have definition. Some say jogging doesn’t help lose weight I think otherwise. How can I lose stomach and waist fat and build up my chest?

  104. MotleyHealth
    August 11, 2010 at 11:04 pm

    Hi Bryan. Jogging does help, but it is not the best way to get in shape. To burn fat you really need more intensive cardio workouts. To improve muscle definition you have to start lifting weights, for chest it is bench press, flyes, plus working the core, shoulders and back. Here is some more detailed advice on building a stronger chest.

  105. Tonya
    August 24, 2010 at 8:13 am

    Hi, I have a fat belly I been trying to lose but I just can’t seem to lose it I tried walking and push ups. Talked to friends but they all say go running but I broke my right foot just a few months ago and I can’t do a lot of walking on it because if I do it starts to hurt and get bigger.

  106. MotleyHealth
    August 24, 2010 at 10:30 am

    Hi Tonya. You need to follow a weight loss plan. Diet is key to losing belly fat. Also you can still do many intensive upper body exercises, and you should be able to perform squats too which are excellent fat burners.

  107. Drake
    September 2, 2010 at 3:58 am

    I am 14; 5 ft. And 90 pounds. I have been eating protein and vegetables and exercising squats, situps, crunches, bench and press but my stomach fat just wont go way.

  108. MotleyHealth
    September 2, 2010 at 9:33 am

    Drake, do not worry about your belly. You cannot really have belly fat if you are 90 pounds, if anything you could be underweight. Keep up with the exercise and continue to eat a healthy diet, focus on being a fit and healthy person and in time your body will change naturally to look more athletic.

  109. Hannah
    September 5, 2010 at 12:08 am

    Hey. I’m 18 and slim, but I have unusual amounts of belly fat, and a large lower belly. Because I never put much weight on easily, I never worried about what I ate and looking back I think I may have over done it a little. Now I’m trying to get a flat stomach and eventually tone. Any advice on how to target my belly without becoming very thin in process? And ideas as to why my belly is large and not the rest of me? Thank you

  110. MotleyHealth
    September 5, 2010 at 2:09 am

    Hi Hannah.
    “why my belly is large and not the rest of me?” – simple, genetics.
    “how to target my belly without becoming very thin in process” – eat a healthy diet with plenty of lean proteins and fresh salad vegetable and do some quality exercise. That is, high intensity and resistance training. You will then burn more fat off and build some muscle and curves without looking thin.

  111. phil
    September 24, 2010 at 1:25 pm

    I’m 14 and I have a five pack. I’m not fat and I drink raw eggs for protein but cannot get my five pack to a six pack. What do you suggest?

  112. MotleyHealth
    September 24, 2010 at 4:36 pm

    Sounds like you need to work your lower abs more and focus on working then evenly. Perform weighted crunches, reverse crunches and bicycles, do them slowly to ensure you are working both sides equally. Here Vince Delmonte gives some advice on lower abs. We have reviewed his 6 pack program here.

  113. Anuj
    October 26, 2010 at 9:21 pm

    hi I have abs but I wish to get them visible (pop out). I have been working them out quite a lot and when I do I can feel the burn. I used to work out every 2 days but lately everyday due to advice from a friend. I do standard sit ups 30 reps, 5 sets.

  114. Anuj
    October 26, 2010 at 9:24 pm

    also i can clearly see my abs after working out
    but the next day i don’t see them as well as i do after a workout

  115. MotleyHealth
    October 26, 2010 at 9:38 pm

    Start working them harder – add weight. Also perform more than just standard sit-ups – crunches, bicycle crunches, weighted crunches, hanging leg raises etc.
    Lift weights too to increase total muscle mass to aid fat burning. Leg raises are good too as are front squats.

    Sounds like you are almost there. You can see them when they are pumped after exercise, but this subsides overnight. Keep working hard, keep eating lean.

  116. Anuj
    October 27, 2010 at 8:36 pm

    i tried the leg crunches just now i done 4 sets 25 reps and i feel the burn on the 25th rep or just before each time

    it’s not a painful burn just a normal burn
    would it be advisable for me to do more sets and reps?

    also i’m 15 and a veggie, so could this affect me anyhow?

    lastly i see a 4 packs of abs after a workout i see the middle and bottoms abs clearly, the top 2 aren;t as big as the middle or bottom…

  117. MotleyHealth
    October 27, 2010 at 8:41 pm

    Just keep doing what you are. Maybe add some weight. Nothing wrong with being a veggie, but you must ensure you eat healthy carbs (fruits, vegetables, pulses) and keep the starchy sources (bread, pastry, pasta) to a minimum. Eggs are your friend.

  118. Anuj
    October 27, 2010 at 8:47 pm

    so even thought i don’t wake up with a pain in my stomach the next morning my workouts are still helping?

    cos i thought if i don’t wake up with a pain then it hasn’t worked..

  119. MotleyHealth
    October 27, 2010 at 8:51 pm

    I assume by pain you mean aching muscles? I will help yes. But you may want to add some resistance / weight to work the muscles harder, and reduce the number of reps. Also remember to work the whole body too, and work the core, do not just rely on crunches.

  120. Anuj
    October 28, 2010 at 8:34 pm

    ok i understand
    so would 25 foot to foot crunches,25 cross arm crunches,25 bicycles and 25 push through’s be enough? 30 second break inbetween every 2 workouts

    also if the 3rd and 4th set don’t burn as much as the first 2 but are harder to perfrom, would that suggest what i am doing is correct or incorrect?

  121. Anuj
    October 28, 2010 at 8:36 pm

    sorry arm reachin crunch not push through’s
    i realise these are mostly crunches but they work the abs in a different way don’t they?

  122. MotleyHealth
    October 28, 2010 at 8:44 pm

    So long as you are working hard you should do well. Just do seem to be focussing a lot on the abs, which is important, but do not neglect everything else.

  123. Anuj
    October 28, 2010 at 8:45 pm

    oh no i do press ups as well
    it just that i wanted to get my abs visible
    but if you say carry on as i am then it’ll be possible

    thanks for your time

  124. Alvin
    December 16, 2010 at 12:46 am

    If I flex my stomach you could see my abs but when I relax it it kind of goes i have a little bit of fat left. How can i get that stomach that shows abs without flexing

  125. MotleyHealth
    December 16, 2010 at 1:00 pm

    Two ways to do that Alvin: 1. Build bigger abs. 2. Burn off more fat.

  126. Anuj
    December 26, 2010 at 11:28 pm

    Shame to talk again but it’s another thing this time.The upper 2 abs when I tense I can feel them but they’re situated on my rib cage..
    So in a normal,visual viewpoint you can only see a 4 pack but when you tense you see the 6
    So how do i get it from my ribcage, if it makes sense

  127. MotleyHealth
    December 27, 2010 at 8:29 am

    Just keep training them and ensure your diet is good to cut fat.

  128. brinn
    January 31, 2011 at 11:15 pm

    hi I’m 17 years old and I play soccer and have practice Monday – Saturday. I try and try to eat healthy but I have problems sticking to it. I have belly fat that I would like to lose but im unsure of what to do. help :/

  129. MotleyHealth
    January 31, 2011 at 11:46 pm

    Hi Brinn. You have to make sure that you are eating a healthy diet. Diet is the problem and therefore the solution. You are getting regular exercise, so the only option is to change the way you eat. Cut out junk food, sugar, reduce alcohol, eat smaller portions, eat healthier foods.

  130. Miriam
    March 11, 2011 at 12:06 pm

    Hi, I am having a big stomach but structure is normal, what will I do to fating my stomach. Help me pls

  131. MotleyHealth
    March 11, 2011 at 2:06 pm

    Miriam, you need a healthy, low calorie diet and exercise. Read this article on how to lose belly fat, it provides several diet rules that you should try to follow, and also links to other relevant articles on the topic.

    March 23, 2011 at 10:32 am

    Hi…I am the correct weight for my height but I have a flabby belly and need to tone it up also fat round my lower back.Is it possible to get rid of it all and tone up in 11 weeks as I have wedding to attend and the dress is fitted.I have damaged both knees so running is out…Please help as I am feeling so depressed as I have never had a problem before.I enjoy swimming would that help?

  133. MotleyHealth
    March 23, 2011 at 5:36 pm

    Hi Nike, yes swimming would help. So would some resistance training. If you can walk this can help too, although takes more time. Really you may need to alter your diet too – take a look at the advice on healthy eating for some pointers.

  134. DEEP
    March 29, 2011 at 1:35 am

    I am 5 feet and 6 inches age 29 years and have 2 kids. My weight is 67 kgs. I have been doing plank exercise since last 2 months. I can do planks for 60 seconds for the first time after 1 minute rest for 35 seconds and 3 times more for about 20 to 30 seconds. I feel little improvement but not a lot. How long this exercise will make me feel a good improvement.

  135. MotleyHealth
    March 29, 2011 at 1:43 am

    Hi Deep, what are your goals? You are not overweight, so I assume that you are just trying to get stronger? Do you do any other exercise? Circuit training or jogging? How is your diet? What improvements are you looking to achieve?

  136. DEEP
    March 29, 2011 at 3:47 am

    Thanks for your immeidate reply. Actually because of 2 deliveries (3 years and 1 year), i have big tummy (not very big but still its not small). So my goal is to have flat tummy. Thats why i am doing plank (plank gives my tummy a big challange).

  137. MotleyHealth
    March 29, 2011 at 3:01 pm

    Hi Deep, you probably need to do more cardio exercise too then if you are trying to flatten your tummy. The Plank is great for strengthening but it will not burn much fat off.

  138. Ashley
    April 5, 2011 at 7:19 pm

    Hi I have the figure I want I just have excess belly flab and love handles as well as a little extra in the buttocks area.What do you recommend for me?I have an 8 year old and i believe that is where the belly flab comes from as I was in a size 1 before I had my son.Thanks so much!

  139. MotleyHealth
    April 5, 2011 at 9:48 pm

    Hi Ashley, you just need to get more active with 2-3 weekly workouts (ideally 45-60 minutes) and eat really health. Stop naughty snacks, stop junk food, reduce alcohol (if you drink) and generally be healthier. All mums struggle a bit, half the battle is just finding the energy to get up and tackle the problem head on.

  140. Robert
    May 13, 2011 at 12:39 pm

    Hi. This is a great website. I have recommended to many of my friends lately. I am 24 yrs weighing 75kgs, 5.7 feet height. I have excess fat in my belly area alone. My hands and legs are very much in shape. I am vegetarian. I want to lose my belly fat badly. I jog for 4-5 kilometers everyday and do not prefer to go to gym. Could you please suggest what I can do to reduce my belly? Also is there a way to reduce the fat on my cheek muscle on face or does it go away once I reduce my body fat? Thanks a lot.

  141. MotleyHealth
    May 13, 2011 at 1:49 pm

    Hi Robert, wrt to your cheeks, you are right, you cannot spot reduce that fat. If you continue to run 4-5 km a day and improve your diet you will lose that fat. Try to consume low GI vegetables, and do avoid bread as much as possible. Many vegetarians tend to take too much energy from the staple foods like bread, pasta and rice. Consume more vegetables, salads and make sure that your diet is still rich in protein – pulses, whey, tofu, nuts etc.

  142. Robert
    May 13, 2011 at 6:13 pm

    Thanks for the quick reply. I really appreciate it. I pretty much eat same things as u have mentioned, no bread, less rice and pasta. But could you please help me regarding the ‘types of exercises’ that I can follow at home to reduce my belly fat instead of going to the gym. Thanks.

  143. MotleyHealth
    May 13, 2011 at 6:47 pm

    Any type of exercise will help, so long as you are working hard. In my opinion the best exercises (assuming you do not have free weights at home) are circuit training exercises (bodyweight exercises) and kettlebells.

  144. Toni
    June 22, 2011 at 3:03 pm

    I have a question about how a six-pack of abs shows up on your body. For the longest time, my upper abs were the only real definition I had. Then I added kettlebells to my workout and my lower abs (nearest to my groin area) became a lot tighter and the oblique muscles really began to appear. Then with the recent addition of jogging, I noticed that I’m starting to see the very distinct ‘V’ shape along my lower torso (just above my thighs). I’m still working on seeing the midsection (directly below my navel) “pop”. This has all taken place over the course of the last year or so with me consistently exercising five times a week for 30 minutes and eating cleanly. Correct me if I’m worong but I was always under the impression that a six-pack appeared all at once not in dribs and drabs. I’m a woman in her late 30s – is it different for women than men? Just curious. Thanks.

  145. MotleyHealth
    June 22, 2011 at 3:43 pm

    I think that the only answer to that is, everyone is different. Small differences in the way people accumulate fat, burn fat, build muscle plus body shape, height etc. will all make a difference. Sounds like you are doing great though, just stick to the plan and keep doing a varied workout like you are.

  146. Christian
    November 23, 2011 at 11:22 am

    Hi, im 18 years old and am enroled in to a sporting highschool and do allot of training. i train 6-7.30 4 – 5 mornings a week and have afternoon training sessions every arvo from 3.45 to around 5.15, most morning i do gym sessions and each week i do 5 routines on isolated muscle areas. (chest, back, shoulders, arms and legs)i do core most day, i try to do around 20min of good quality core a day. and for my cardio i play waterpolo, which is very hard and enduring cardio. my food however is pretty bad, the food they give us is not very nutritional. at the school they cook quantity not quality. so what iv been doing is harving my meals and training harder, i do all this and cant get rid of the last layers of fat to get a 6pack. i know that getting my goal is 30% training and 70% diet, but it hard with the food here they give us. do you have any advice you can give me?

  147. MotleyHealth
    November 23, 2011 at 11:47 pm

    Hi Christian, that is a tricky one. As the school is so sports and fitness orientated then maybe you should raise the issue of healthier school dinners with someone there?

  148. Santiago
    January 4, 2012 at 11:17 am

    Hi. I’m Santiago and I Am a 18 Year old Male.. I Don’t Exactly know how to Reduce my stomach fat and sides fat ( Hips ). I got a Good Height of 6 Feet But i got lots of over weight and i am not able to loose that belly and hip fat and i do diets but when those diets don’t work i loose my head and quit them. I Dream to get 6 packs whole day & night Contacted Gym Trainers but its of no use. Tried more than 2 Supplements they lowered my belly and side fat by some inches but never gave me abs… I got my own gym in my home and i do almost 1 hr 30 mins exercises without fail from the past 6 months + i jog in the morning for about 1 hour and i play football with my friends. No matter what i do i cant loose this Fat. Please Help me :|

  149. MotleyHealth
    January 5, 2012 at 7:14 pm

    Hi Santiago, well, if you are exercising for 90 minutes a day plus jogging and sometimes playing football, and you are not losing fat, then the problem must lie in your diet. Cut out ALL junk food, white bread, baked foods, crisps/chips/fries, sugary drinks etc. Eat only fresh vegetables, fruits, dairy, lean meats, fish and eggs. Supplements do not remove fat.

  150. Grace
    January 8, 2012 at 4:35 am

    Hi. I’m a 13 year old girl. I am pretty lazy and have a lot of spare time. When I’m bored, I eat. So that has given me a big belly. I would like to get rid if it if a couple months, or at least get it smaller before i go on vacation. What kind of excersices can I do at home? And how many? What should I eat? Oh and I’m a picky eater. I do not like vegetables. I have some problems! Please help!

  151. MotleyHealth
    January 8, 2012 at 8:23 pm

    Hi Grace, your diet should be well balanced and consist of vegetables, fruits, some dairy and lean proteins. Daily exercise will help burn off excess fat. If instead of eating when bored you did some exercise this would solve the problem. As for what kind of exercise, running and dance routines are good options. Learn to enjoy your vegetables.

  152. wass
    January 12, 2012 at 8:09 pm

    hi, i feel i have a body which builds muscle quite easy but ive not been to the gym in 5 months and have piled the fat on, im 19 male and weigh around 11 stones, i would like to burn the stomach fat off but buil on the muscle in my arms, how would you say i do this?

  153. MotleyHealth
    January 12, 2012 at 11:06 pm

    Hi Wass, 2 ways:

    1. Sort your diet out – no junk, no snacks, just quality vegetables and fruits, lean proteins.
    2. More cardio to burn fat – 45 minutes a day
    3. Get some dumbbells so you can work your arms at home. Bicep curls and tricep extensions should be the main exercises, also rows and shoulder presses to build the shoulders and back a little.

  154. OTHMAN
    January 16, 2012 at 9:41 am

    HI,I am 25 years, I have high relax heart rate about 105 PBM (NO heart disease found by physician) poor fittness due to highly heart rate while training ( 214 lbs, 168 cm ) what is best program to lose 30 lbs on a month

  155. MotleyHealth
    January 16, 2012 at 11:46 am

    Hi Othman, I suggest that you start with walking and then move on to jogging as you get fitter. Aim to walk briskly for around 60 minutes every day. Maybe invest in a heart rate monitor and consult with your doctor beforehand to discuss a safe heart rate. Hopefully in time your heart will get stronger and beat slower, and enable you to start getting fitter.

  156. OTHMAN
    January 16, 2012 at 12:17 pm

    Thank you for your highly response

    What about stomach and belly fat stretching exercise because I am overweight (BMI=32) what is best for beginner in order to acheive desired body shape in the safely way.

  157. MotleyHealth
    January 16, 2012 at 1:40 pm

    You need to exercise intensively, stretching will not help. As I said before, aim for 60 minutes exercise every day.

  158. Evgueni
    January 18, 2012 at 10:03 pm

    Hey I am 20 years old. I used to be 280 pounds but lost a massive amount of weight in 3-4 months and have been holding 175 for a couple years now. I drink diet coke heavily and I eat next to carbs or sugars a day. Basically Atkens diet. i train 4-5 times a week and have plenty of results. but for some reason I can’t get rid of my belly fat. I haven’t seen a change in a long time. And I was wondering if you have any advice? I’m very desperate to the point I’m going to get surgery. But I am highly against it. Just out of options.

  159. MotleyHealth
    January 19, 2012 at 12:22 pm

    To start with, stop the diet coke. Drink water instead. How are you training? Same workouts 5 times a week, or a variety of cardio, weight training, body weight workouts etc.? You did great to lose 100 pounds, now you need to work on getting fitter and toning up. More weight training, more intensive cardio, and maintain a healthy and balanced diet.

  160. wass
    January 19, 2012 at 9:11 pm

    I’ve started the gym now, whats the best technique in which you could bulid abs quickly? thanks for the previous answer

  161. MotleyHealth
    January 19, 2012 at 9:42 pm

    I would not like to pick a best technique for you, I really recommend that you do all of them, or at least pick 4 or 5 exercises to perform each week.

  162. tarun tyagi
    January 20, 2012 at 9:39 pm

    hi this is tarun, Recently I got married, and I am very angry with my fat, I am 25 year old and I have 100+ weight but my height is 6 fit 2 inch, I am very angry with my stomach , I am working in night shift, timing is 8 to 5, my office is 60km far away from my premise, I belong to a village, I don’t have a sufficient time to attend the gym,when I reach to my office I take rest 9 to 2pm, is it sufficient to me or not, what is the way to reduce the fat of mine
    tell me the sufficient way as soon as possible
    thank u

  163. MotleyHealth
    January 20, 2012 at 10:49 pm

    Hi Tarun, you need to exercise. Just do that. You do not need a gym, humans have been exercising since the beginning of time without gyms. Also, eat less. It is possible that being married has resulted in a change of diet. You need to speak to your wife to discuss food options and portion sizes. I do not quite follow your work schedule, a rest from 9 to 2pm? That is 5 hours? Sounds like an ideal time for a workout.

  164. Chris
    January 21, 2012 at 7:01 am

    Hey how are you Going, I’m just wondering I have started to work on my core a lot more lately and am noticing abs forming up high on my belly but I can’t seem to get them to start towards the lower section of my tummy. How do I lose the fat easy on my lower belly so I can eventually see abs! Thanks Heaps=-] Also can taking Bulk or any form of Muscle Gain Milk (Drink) make life harder to get abs because of the fat it puts on you?? Thnx=-] p.s Can you please reply to my Email Thanks Heaps=-]

  165. MotleyHealth
    January 21, 2012 at 10:30 am

    Hi Chris, to lose the fat you need to reduce calories and increase cardio, so it is possible that a protein shake will be adding too many calories. Go for a whey isolate, they are more expensive but have the sugars removed so fewer calories, more protein.

  166. Clark
    January 23, 2012 at 10:07 pm

    Hi, I’m a 19 year old male, 5’10, and around 175lbs. I’m sick of my body. My lower body is great. I’m completely solid in my legs and butt, but my upper body discust me.. I’m not gross to other people but I’m the one who takes my shirt off and sees what’s under..I’m ashamed to let my girlfriend see me with out my shirt. I’m beginning to get love handles!! Small but there! And I can feel my abs but they are covered by and inch of fat on the bottom and a half inch on top. I also have arms that could be really nice, but aren’t that toned. And also I have man breast..not insanely huge but notcable and it keeps me wearing a shirt to swim. I always try to do good on nutrition but truth is I’m not very good with it. I also have no money to join a gym. I have weights at my house such as a curl bar, dumbells, 200lbs of plates, and a regular bench bar. I also have a bike, a jump rope, and legs for cardio. I need advice and help on how to loose fat love handles and get a 6pack and loose my man breast with what I have. PLEASE HELP!

  167. MotleyHealth
    January 24, 2012 at 12:03 pm

    Hi Clark, if you have 200lbs of weights and a bench then use them! Deadlifts, squats, bench press, bentover rows, shoulder press, curls. Do this a few times a week, plus some bodyweight circuits (burpees, push ups, crunches, mountain climbers) and go running/cycling/skipping too to burn off the fat.

  168. Bhavik
    January 28, 2012 at 9:04 pm

    Hey. I am 17 years old and weigh 91kg. I have a belly, lovehandles and manboobs. I gym 3 times a week and I do a good amount of cardio exercise which is 20 min on treadmill, cycle and eliptical machine on PE 6-8.I also do resistance training. I really want to lose my lovehandles and flatten out my chest and belly. Can you please tell me how to lose the handles? I also started eating very healthy. Thanks( p.s I have 2 months until prom so i really want to. Look good)

  169. MotleyHealth
    January 29, 2012 at 6:34 pm

    Hi Bhavik, you need to increase your exercise. 20 minutes on the treadmill is good, 45 minutes is better. Daily exercise is needed too. Focus on fitness and keep that diet healthy. No treats until prom night!

  170. Lee
    January 31, 2012 at 11:00 am

    Hi! How do I lose that stubborn belly fat without burning away all the muscle mass I’ve been trying to earn? Ive been doing strength training to build muscle, at the same time do about 20min cardio for fat loss. I’m only 126lbs. Thanks!

  171. Sadly fat
    January 31, 2012 at 11:02 am

    I am 25 yrs old, my height is 5’3.5″ and I weigh 58kgs. I have polycystic overy and as a part of my traetment I was told to have oral cnrtaceptives for three months- as a major side effect I am now fat and ugly with cystic acne.. I am also suffering from high BP and my doctor has asked me to lose at least 10kgs! I have taken care of my skin and am trying to work on my body fat now.. I am eating vegetables,fruits,fish,chicken,eggs and pulses.No bread,rice or any other carb.I am addicted to tea – but I have stopped taking suger.I also drink Horlicks and lime water without suger. Due to my work nature I dont get to workout much, but I walk for 30min everyday after lunch and for 1 hour after dinner.
    Although I feel lighter, I am still not sure when will I see myself in the desired shape.. I want to have flat belly and get rid of my BP managing tablets.. from this month onwards I am ging to join an aerobics class which should help me lose weight faster ,right ? …Please tell me whether I am in the right track and what else can I do.. Thanks a bunch in advance :)

  172. MotleyHealth
    January 31, 2012 at 9:00 pm

    Hi, sounds like you are on the right track. You BMI is 22.7 which is a healthy weight, so working on your fitness more will get you in shape. You have made some good changes to your diet and if you stick to this way of eating you will develop a healthier body. The aerobics class will certainly help, but do not take this as a reason to do less of the walking – this is very important also. Focus on getting fitter in class – work as hard as you can. Changing your body shape takes time, just patience and perseverance is needed!

  173. MotleyHealth
    January 31, 2012 at 9:04 pm

    Hi Lee, diet is the key. Make sure you are eating a healthy and balanced diet with fresh vegetables, fruits, pulses and lean meats, eggs, chicken and fish. If you keep working your muscles and have a healthy diet, 20 minutes of cardio is not going to make your muscles waste away. Professional bodybuilders routinely do 45-60 minutes of cardio every day, and they are in the business of maintaining muscle. Cardio burns fat, poor diet and inactivity burns muscle!

  174. Kev
    February 5, 2012 at 12:32 am

    Hi MotleyHealth, I got a quick question.
    I’m a basketball player (6’3, 205 lbs) and I play about 4 to 5 times a week for about an hour or two. I’ve also weight lifted about twice a week to tone up. I’ve been trying to get my abs to show, but I’m not sure what the problem really is, even though I can feel them. I eat 2 meals a day, and I’ll admit I eat some fatty foods (cookies,cakes,ice cream)at times. Are the fatty foods the real reason I can’t see my abs?

  175. MotleyHealth
    February 5, 2012 at 2:11 pm

    Hi Kev, that probably is the problem. Generally treats like cookies, cakes, ice cream are all going to accumulate some fat. People with abs rarely eat junk food.

  176. Dee
    February 6, 2012 at 1:44 am

    ok I just really want to lose my stomach its just utterly gross… my only thing is I have a big butt & I don’t want to lose that but I do want to tone my legs, arms, thighs & get rid of my 2nd chin.. I want my stomach flat or have at least a 2 pack by this summer or May, is this goal that I have even possible for me to reach from now until then?

  177. OTHMAN
    February 6, 2012 at 9:41 am

    how are you doing ? BMI=34 ( Weight= 96 kg , length=168 cm )

    I want to ask you could I loose 4kg per week because I have read that loosing more than 0.5 kg/week isn’t healthy and may effect hairloss because iam in the way to be bald.

    my program is walking ( 3 km per day )

    Please suggest me the number of calories may taken because i have bad metabolism rate approximately 1400 calories burn/day. I Know that harsh diet
    may lead to drop the metabolism rate.

    What can I do, Please suggest

  178. Dustin
    February 6, 2012 at 6:08 pm

    I am 6’4, 220 lbs, and I have been on a high protein, low fat diet and working out 5 days a week for about 4 weeks. My workouts consist of weight training (super-set 2 major muscle groups), abs, and high-intensity interval training. For instance, on Monday I will do chest and back super-sets, abs, and then cardio. The other days of the week vary somewhat, but the general template is the same. I eat eggs and oatmeal for breakfast everyday, a turkey sandwich and yogurt for lunch, and a dinner of lean meat and vegetables. I also take in about 2-3 24g protein shakes a day. To this point I am VERY happy with how my upper body is responding. My arms/shoulders/chest are the best they’ve ever been…and in only 4 weeks time! I can see some minor results in my upper abs as well. However, I am not getting the results I want in my belly fat area (primarily lower abs and obliques). I don’t have a ton to lose, honestly, but I am curious to know if there is a way to “supercharge” the fat loss element of my workouts? I am contemplating adding some distance running, but I don’t want to cannibalize the upper body muscle I am working so hard to build.

  179. MotleyHealth
    February 6, 2012 at 8:22 pm

    Hi Dee, it may be possible, it really depends on how determined you are. You need to be totally dedicated, willing to exercise every day and reduce calories and eat healthy.

  180. MotleyHealth
    February 7, 2012 at 9:50 pm

    Hi Othman, 3km walking a day is not enough, aim to walk for at least 60 minutes without stopping. 4 kg a week on that regime will not be possible either. You should reduce calories but eat healthy food (not “health food”) and exercise more. Do not set such hard goals as this results in nothing but disappointment. Just focus on getting fitter and live a healthy lifestyle.

  181. MotleyHealth
    February 7, 2012 at 10:07 pm

    Hi Dustin, go for the running option to start with. If you are working those muscles and feeding them, they should not waste away. Take in some carbs after the run though, as muscle wastage after endurance exercise is generally caused by carb depletion and not a lack of protein (which is why sports hydration drinks contain carbs, not proteins)

  182. Ileen
    February 8, 2012 at 4:50 am

    My major problem is cellulite on my legs… What are the best exercises for my legs? How many reps? How many times a week? How many minutes/hours?

    ~Thank you!

  183. Bobby
    February 8, 2012 at 4:56 am

    I’m a 13 year old guy and I swim. I have a small layer of fat on my stomach how long should i run and how long will it take me to loose it. Also is fish healthy to eat for dinner.

  184. MotleyHealth
    February 8, 2012 at 11:21 am

    Hi Ileen, running is certainly good for your legs, as is using an elliptical. Bodyweight / weight training exercises such as squats, lunges and calf raises are good too. How many reps? Just focus on getting fitter and incorporating these exercises into your daily fitness workouts.

  185. MotleyHealth
    February 8, 2012 at 11:39 am

    Hi Bobby, fish is really healthy, also eat fresh vegetables and fruits everyday if possible. Running should help, impossible to set a time limit though. Just focus on getting fit and continue to eat a healthy diet.

  186. Prasanna
    February 11, 2012 at 7:50 pm

    hi Motley, For the past three months i have been working out to reduce my abs. Four days a week at morning i jog and at evening i do weight training. I drastically reduced my weight from 85 kg to 67 kg. But i couldnt able to get packs watever exercise i do and keep lean diet. I reduced my hip size from 36 to 33 inches even then i couldnt make it. Its my dream… plz help out and now i dont get time like i had before. i could just do 20 minutes yoga everyday….

  187. MotleyHealth
    February 11, 2012 at 8:20 pm

    Are you working your abs hard as well as doing the cardio? Do you use resistance? Do you do a variety of core and abdominal exercises?

  188. Prasanna
    February 12, 2012 at 8:33 am

    Hi, yes morning i will jog for 30 min and evening Am doin only floor exercise for about 15 minutes a day, i change the workouts each day i.e., if Crunches, Reverse crunch & Side crunches one day then next day i will do some other 3 sets for abs. i dont use resistance for abs.I am feeling like i am becoming very thin except the lower abs fat alone is not reducing….

  189. MotleyHealth
    February 12, 2012 at 10:07 pm

    Hi Prasanna, just keep working on the fitness and working those abs then. Give it time.

  190. harry
    February 19, 2012 at 5:05 pm

    i am 15 and I wanna start some exercises and I havent done any before so pls suggest me how to start….
    i am average . . not very fat not very thin…

  191. MotleyHealth
    February 19, 2012 at 5:48 pm

    Hi Harry, never exercised? What do they teach in school these days? All theory?
    Best bet is to follow the exercises here: circuit training workouts. Any questions, ask there.

  192. Bridg
    February 21, 2012 at 9:54 pm

    Hi I am 19 and my job consists of waitressing daily so I get a little cardio there. However I excessive 3 days a week for 20 to 30 min yoga tapes. I have thin arms an ok tummy with a little pouch and nice legs but fatty inner thighs that I’d like to get rid of. My belly n legs are the concern . I’m young so I never gain weight but I also don’t see any results. Please tell me war to do for my belly and thighs

  193. MotleyHealth
    February 21, 2012 at 10:50 pm

    Hi Bridg, running is a great option for thighs and will burn belly fat too. Also using an elliptical or doing lots of bodyweight workouts. Lunges will tone the thigh muscles. Ultimately you need to up the cardio / exercise. Also look at your diet. As you have now passed through your adolescence your daily calorie needs will likely be a little less than they were over the last few years.

  194. Ano
    February 23, 2012 at 12:20 am

    Hello, I’m 13 years old, 66kg and about 5ft, 1inch what meal proportions, snacks and exercise would you give me, I’ve been waiting so long for the magic secret and i think this is it. I’m a boy please help

  195. Sean
    February 23, 2012 at 1:01 am

    Are fruit smoothies damaging in terms of getting a flat stomach or is it ok to drink them?? I know fruit juices are looked down upon but fruit smoothies are simply blended fruit right?? Is it a good idea to drink them?

  196. Jack
    February 23, 2012 at 8:53 am

    Hey, I’m 36 and started working out and dieting for the first time in my life. I have sort of an athletic build but the years have sort of caught up with me. I’m 5’11 and 180 with most of the problem being in the belly area. Pretty common to most I’m sure. I’ve lost a couple pounds since I started working out 10 days ago and I’m kinda hooked. I really want to get in shape for the summer and mostly want to see the abs I have under this pot belly of mine. I’m currently following a 12 foods that burn fat and 12 foods that turn to fat diet. I exercise about 4-5 days a week but my biggest problem is my ankle. I don’t have a lot of mobility with it because of a past surgery. Basically, I can do jumping jacks, but running is out. I need exercise ideas for my goals. I really want to up my cardio but not sure what the best workout would be. Really could use some help…. Thanks.

  197. MotleyHealth
    February 23, 2012 at 12:07 pm

    Hi Ano, there really is no magic secret. You just need to exercise more and eat a healthy and balanced diet. See our article on healthy eating for more on that. Join a martial arts or dance club to get fit.

  198. MotleyHealth
    February 23, 2012 at 12:09 pm

    Hi Sean, fruit smoothies are good. They are a great way to get a variety of vitamins and other nutrients from fruits. Just be careful, because like all food, they contain calories. If you want a flat stomach you have to reduce calories. Many people simple drink too many calories each day, either in the form of soda, milk, fruit juices, alcohol etc.

  199. MotleyHealth
    February 23, 2012 at 12:17 pm

    Hi Jack, if you want to up cardio but have a dodgy ankle then I would suggest using an elliptical, rower, bicycle or go swimming. More cardio / longer workouts really is the key to losing that fat though.

  200. Marc
    February 24, 2012 at 12:25 am

    Hey Motley
    Really great thread you have here and still replying after 3 years, fair play to ya, you sure are helping a lot of lost souls out. Anyway here’s my dilema, I have skinny arms and skinny legs and a guess what (belly) I have finally realised that I had to cut the sugar down/out (2 or 3 lucozades a day was not helping) well, they are now cut out completely I want a 6 pack and 10% body fat before im 40 so I have nearly 2 years to sort it. I also love bread (white) but have now cut that out and gone on to granary. 1. is eating 4-6 slices of granary bread still bad for me? 2. I dont like hardly any Veg or Fruits, so I am at a loss what to eat, I’m very fussy, although im going to start to try more f&v now.

  201. MotleyHealth
    February 24, 2012 at 11:20 am

    Hi Marc, 4-6 slices is OK so long as you are active. You really should try to eat more fruit and veg. Stews are a great way to get lots of veges. Lucozade – designed for endurance athletes! Sounds like you need to git the gym and get squatting, deadlifting and working the upper body too with bench press, rows and curls. Do cardio on the ellipticals or rower to work upper and lower body too. This will help burn fat and get those muscles moving.

  202. Marc
    February 24, 2012 at 2:52 pm

    Thanks for the reply, yup good idea with the stew. Well im now making sure I do minimum 30 mins cardio per day eg. 5k Jog 2 days ago and 1 hour soccer yesterday. Now my legs are aching and not sure if I should have a days rest or just crack on with another 5k jog tonight regardless? Also, Im about to buy some weights and a bench so will try to do that too 4-5 times a week. I will do the squats but whats best for calf muscles? Cheers

  203. MotleyHealth
    February 24, 2012 at 6:27 pm

    Calf muscles – calf raises!

  204. Arthur
    February 27, 2012 at 8:40 pm

    Hey, 16 here. I don’t have much stomach fat, but what I have I do want to lose, I excersize once a week intensely (hoping to go up to three times a week) doing stuff such as Zumba and spin classes at my local gym, and I walk about a mile to school everyday at least, is this enough to begin losing weight if I start watching what I eat? I do eat quite a lot of sugary foods – if I do cut them out of my diet is there any ‘sweet’ alternatives?

  205. MotleyHealth
    February 27, 2012 at 10:26 pm

    Hi Arthur, if you exercise 3 times a week then a good diet will help you to lose weight.

  206. Sadaf
    March 4, 2012 at 11:52 am

    Heeyyy, I am 28 female, I am nearly 12 stone, trying to lose wait about 2 stone or more, in 3 months time, I want to ask about fresh or not from concentrate orange juice, what does it has effect on diet, if I drink around 1 Litter a day.
    And my second question is about liquid diet is it good idea to do?? And how??

  207. MotleyHealth
    March 4, 2012 at 12:16 pm

    If you are hoping to lose weight, why do you want to consume 1 liter of orange juice a day anyway? This seems a bit excessive. Liquid diets are useful if you cannot eat! Soup is good as it helps you to stay full for longer. What is important is not eating too much, being active and getting plenty of exercise. Read our article on how to lose weight, this will teach you more.

  208. Lindsay
    March 5, 2012 at 10:26 pm

    Hi, I am a 13 year old girl and I am like110 lbs. I really want to try sports next year in high school but I always get tired when I run. I can’t run very fast either. How can I run faster and not get so tired? And what exercises should I do in order to get a six pack? Thanks so much! :)

  209. MotleyHealth
    March 5, 2012 at 11:06 pm

    Hi Lindsay, the way to run faster without getting tired is simply to run more! Run every day and you will get fitter and increase your endurance. Regarding the 6 pack – read the article.

  210. Jo
    March 6, 2012 at 7:24 am

    I am way overweight, I have a big stomach and butt. I don’t mind excercising at all, however ; I have asthma and am really having issues breathing after I walk just a very short distance!! I am really frustrated!! What do you suggest to loose this fat stomach and butt?

  211. MotleyHealth
    March 6, 2012 at 1:24 pm

    Hi Jo, well, for most asthmas sufferers exercise helps to reduce attacks. As we learned recently in the Truth About Exercise documentary the key really is to get more active in general, and consume fewer calories. Walking is a good form of exercise so I suggest that you start by trying to walk further / faster each day. Take your medication with you and consult your asthma nurse or doctor if in any doubt. Maybe you could try to get out for a walk a few times a day? And also eat less.

  212. Phoenix
    March 23, 2012 at 5:16 am

    Hi, im Phoenix, I am 14 years old and I have belly fat. I have tried working out and doing sit ups and planks, but I can only loose about 2-3lbs. I weigh about 124 and I want to at least loose 10lbs, but gain muscle. I am tired of leaning over and having my stomach crunch up and push out making me look like I weigh more than I do. Please help!!

  213. MotleyHealth
    March 23, 2012 at 12:03 pm

    Hi Phoenix, you need to do more that just a few crunches and planks. Get exercising every day, go running, join a martial arts club, take up a sport – just be more active more often. Also, cut out all junk food. Now is the time for action.

  214. Barb
    March 25, 2012 at 9:09 pm

    I am thin, 32 years old, never had children, i weight 120 pounds and i’m 5’7. but i have a belly, i look like i am 2 or 3 month preggers, so i have changed beer for wine :) what do you recommend? I have 2 options, Dancing or going to the Gym with the option to play squash a few times a week.
    in how many months will i get rid of this hideous belly and the love handles as well?
    Please advise

  215. Cory
    March 26, 2012 at 3:08 am

    Hey, I’m 20 years old and been working out for about 2 years now. Unfortunatley I haven’t seen much progress in my pecs of abs but everything else is getting pretty big. What can I Do? Thanks

  216. MotleyHealth
    March 26, 2012 at 11:04 am

    Hi Barb, up to you which option you take. Gym and squash may be a good way to go, but then again, if you like dancing ….
    Diet is as important as regular exercise though, so look to cut out those unnecessary snacks and reduce the staples (bread, pasta, rice, potatoes). Eat more protein too to help muscle grow. One advantage of going to the gym is that you could do more resistance exercise to build some muscle tone.

  217. MotleyHealth
    March 26, 2012 at 11:05 am

    Hi Cory, work the pecs and abs harder. Use more weight, do different exercises. Burn more fat.

  218. ZeroG
    March 27, 2012 at 11:47 pm


    What do you recommend to start with for someone who hasn’t moved a muscle in 7 years? I was in a coma for 6 years and havent had much strength for a year staying home. I tried to work out, but my mucsles just don’t work and when they do, I seem to always pull muscles. I use to be very strong. I’m 32 now, and just had a knee incident, so I cant really stand now or run or do anything really intensive. I need to start somewhere. Can you help me please?

  219. MotleyHealth
    March 28, 2012 at 11:19 am

    Hi ZeroG. Didn’t the doctors provide an advice on rehab? Can you swim? Swimming is good, just make sure you are supervised to start with. Other than that. walking with some gentle weight training will be good. Work all the muscles but with light weights to start with, to get the body used to moving again.

  220. ZeroG
    March 30, 2012 at 1:18 am

    Thanks! Yes, I was in rehab for 2 weeks until I was ready to go home. I’ve been home for 15 months now, havent gone outside a day in that time. My bones we so bittle, my right knee gave way when I tried to stand up from trying push ups. So I have to get that looked at before I can walk properly again. Then Ill try walking and weights. Swimming is not an option. I need to find things to do to help me in my home first. I have two 3kg bells I can use to walk around with when my knees better though, guess I’ll give that a try instead of trying to go hard like I thought I could.

    I appreciate your help!

  221. Sharan
    April 5, 2012 at 8:12 pm

    Hello, I started a healthy lifestye in january consisting of walking/jogging 2 miles 6 days a week and a body pump class everyother day in the evening. My diet is good but always room for improvement. My question is, I have a fat stomach and need to know how to get rid of it. I started s weight training regime 3 days now. Do you think this will help with my belly fat? I and going to tweak my diet to make it leaner.

  222. MotleyHealth
    April 5, 2012 at 9:20 pm

    Hi Sharon, tweaking the diet is the key. Keep tweaking and keep working on your fitness levels too, and hopefully by the summer you will be there.

  223. dave
    April 7, 2012 at 5:39 am

    I am a person with normal stature, but I have either a belly weight or bulging belly. I am doing cardio with running almost 7 miles/week (a year). I also do some reverse crunches for some time (one month). However, my belly does not seem to go flat yet. Can you advise me how to improve my strategy ?

  224. MotleyHealth
    April 7, 2012 at 7:48 pm

    Hi Dave, you need to exercise more and eat less! For fitness you need to do more than 1 mile a day (average) and some reverse crunches. Build up your running and do a more complete circuit training workout. Healthy diet is VITAL too. Cut out all the snacks, junk, beer etc.

  225. Nena
    April 8, 2012 at 2:57 am

    Hi am 26 I have 3 kids n I have big stomach n currently am using the slendertone belt I would like to know if that’s going help me….?

  226. MotleyHealth
    April 8, 2012 at 8:55 am

    Hi Nena, you need to eat a healthy and portion (calorie) controlled diet and get fit to lose weight. Wearing a belt is not going to help combat those issues really.

  227. dave
    April 19, 2012 at 6:24 pm

    I tried your suggestion with circuit training which include reverse crunches, captain’s chair and bicycle crunches. I feel that after excercise, my upper and side muscles on abdomen are showing more than lower middle ones. would these slowly build up as my belly seem more concentrated in this area. while i am relaxed, belly is still loose. how much time I expect for it to go tight in mid and lower belly section without overdoing it.
    Another question is about diet that I am trying to focus on more skim milk in order to get more protein intake apart form whey and fat free ricotta cheese. I donot know how to avoid sugar present in these sources. I have almost eliminated over the counter sugar in my diet. is it ok to have only 20% fat in the diet.

  228. MotleyHealth
    April 20, 2012 at 12:17 am

    20% fat is fine Dave. So long as you are not consuming too many calories.

  229. Rio
    April 22, 2012 at 4:47 pm

    Just came across this website. Thanks for the useful information. Due to personal reasons i turned to exercising to help cope and that was the best decision i could have made. I started at about 216 with a 38 inch waist size. After a year now I’m down to a 32 inch waist and my weight down to 170 pounds. I do high intensity cardio and weight training targeting a different muscle group every day. My diet is strict and I dont compromise on it. My body fat percentage is down to 13% fro 29% when I started. My aim is to increase my muscle mass now and this has steadily been increasing. Guys make no mistake, this is a lifestyle choice and change with no quick fixes. It takes a long time to get the results you want but hang in there and it will come. Still have some belly fat to get rid but hopefully that will be gone. The most amazing thing that I have discovered is how great you feel after training and being fit helps me keep up with my kids :)

  230. MotleyHealth
    April 22, 2012 at 9:32 pm

    Rio, that is just awesome. Well done! I am going to post a few bits of this to our Facebook page – great tips and motivation here.

  231. Nancy
    May 3, 2012 at 12:28 pm

    For the past 11 weeks I have been working out 6-7 times a week using Jillian Michaels DVD’s. I am varying DVD’s between her Fat Burner, Trouble Zones, 6 wk 6 pack, Ripped in 30. Along with the exercise I have been closely monitoring my diet. I have eliminated as much sodium as possible, eliminated most sugar (every once in awhile I do treat myself with something that has sugar in it), eliminated soda, eat ample fruits and veggies, only eat lean protein. I watch my portions very closely. I have lost a lot of inches however very little weight. During the exercise I am pushing myself as hard as I can so I think I’m giving it everything I’ve got. I am discouraged with the lack of weight loss. I have lost about 5 lbs, and started at about 28% body fat. I expected to start seeing a more rapid weight loss after the first 4 weeks, most of my weight loss has occurred between weeks 4-7. Any suggestions on what I might be doing wrong? Areas I could tweak to see better results?

  232. MotleyHealth
    May 3, 2012 at 1:09 pm

    Hi Nancy. Well, firstly, well done. 5 pounds and inches lost is good. Now, I suspect that while your diet is healthy, you may still need to reduce portion size more. Sounds like you have made a lot of excellent changes, but if you are not losing weight and are exercising 6 times a week, then there is still too many calories going in (assuming you have not packed on loads of muscle of course).

  233. Alexander
    May 10, 2012 at 7:16 pm

    I need help,
    I am 100 lbs, and i’m 6’3″ (yeah i’m tiny, but still growing up since i’m 15)
    I burn around 300-500 kcal in my Elliptic bicycle. /day
    And my walking burns me around 200 to 600 kcal /per day

    I usually eat for breakfast one cereal bar or yogurt with one rice cake.
    At meal time i eat an apple, a carrot or 3 nori sheets.

    And then i take dinner: around 100 to 250 gramm of protein (white fish usually) with some olive oil (virgin extra)
    A lot of vegetables: on hot vegetables i put vinegar or tomato sauce and on my salad i put vinegar.

    But i have a lot of belly fat!
    I’m wondering what can i do to lose belly fat, i burn all my daily calorie intake,
    but i don’t know how to lose that belly fat…
    I lost 7 pounds this week, gained muscle but still don’t know why my belly is so fat!

    help please!

  234. MotleyHealth
    May 10, 2012 at 8:02 pm

    Hi Alexander. First, do you mean 100 pounds or 100 kilos? If you are 100 pounds your BMI is 12.5 which will make you extremely underweight. 100 kg will give you a BMI of 27.6, meaning that you are indeed overweight. Please confirm your weight.

  235. Yvette
    May 15, 2012 at 7:13 pm

    Hello, I am 24 years old and weigh about 115 pounds. I am most uncomfortable with my belly fat and love handles. I simply want to reduce a couple of inches and tone my stomach. I normally eat yogurt or fruit for breakfast, for lunch I eat a salad, chicken, or fish with veggies, for dinner a salad or cereal and during meals I eat fruit. However, I feel like I am starving every hour of the day. For exercise I do 30 minutes of the Brazil but lift and at times a 15 minute ab workout. I wanted to know if there is anything else I can do for quicker results or if I am doing anything wrong? I have a month to loose inches and tone my stomach.

  236. MotleyHealth
    May 15, 2012 at 11:22 pm

    How often are you exercising? Are you gaining strength, improving fitness? If you feel like you are starving then you may not be getting enough food which means that you will not be able to recover from workouts so quickly. Your breakfast seems too light really. Vary your workouts, rather than do the Brazil Butt Lift every day do some running, swimming, resistance training etc. Mix it up.

  237. dinesh
    May 18, 2012 at 2:34 pm

    hai i have big belly but slim body my weight is 50kgs and my height is 5’5 please give some ideas for reduce my belly size

  238. MotleyHealth
    May 18, 2012 at 8:00 pm

    Hi Dinesh, sounds like you need to get fitter. Start working out 4-6 times a week, work on your fitness and strength.

  239. Jenny
    June 4, 2012 at 1:53 am

    Hi, I am 46 YO female. I have lost 35 lbs. my goal is 150 lbs total. I have RA, OA & Fibromyalgia. It is under control but I have a lot of problems with my knee. What type of exercises would you recommend. I currently walk around 3 miles a day, I ride my stationary bike 3-4 times a week and I also use 8 lb dumb bells 2 times a week. It’s hard for me to do almost anything that would require me to bend my knee. Any suggestions would be great. Thanks!!

  240. MotleyHealth
    June 9, 2012 at 6:03 pm

    Hi Jenny, if you can cycle and walk then you should be OK on an elliptical machine too. Also swimming is an excellent low-impact exercise.

  241. sasi
    June 24, 2012 at 12:35 pm

    Hi, iam 19 my weight is 97kgs and height is 5’7 i want to reduce my weight and also iam having huge thigh and back buttocks fat and belly fat,so iam requesting you to say a diet and weight loss action plan…..please help me witing for you reply

  242. MotleyHealth
    June 24, 2012 at 8:23 pm

    Hi Sasi, read this article, and follow the rules: How to Lose Belly Fat. More on diet can be found here; A Healthy and Balanced Diet. A good daily workout to start with: 20 Minute Home Workout

  243. Stella
    June 28, 2012 at 8:36 pm

    Hi! I,among the many others here have arrived here seeking a solution to my belly. :) I’m 21 yrs old, 5’3 inch tall, 140 pounds with quite lean body overall and no problem areas anywhere. I just have a bit of a pouch going on with my belly, its not too noticable but its just a bit more fat than I’d like. Was wondering what I can do to actively lose it. I pretty much bike 15 mins or more every day and more on the weekends, but I still can’t seem to lose my belly fat. I eat moderately healthy, mostly random healthy food with protein, potatoes,and such lately. I do go to the gym, but not regularly due to my intense school schedule. I’d love some advice, thanks.

  244. MotleyHealth
    June 28, 2012 at 9:15 pm

    Hi Stella, double your time cycling for a start, and make sure it is intensive. If you are just counting the time cycling to work then this is not optimum exercise. If you have access to a gym make it a habit to go – find an exercise class to join and go each week. Ideally you should exercise every single day – this is the only way really.

  245. Emily
    July 3, 2012 at 1:17 pm

    Hi, I’m 5’2 and weigh a little less than 50kg. I understand I have to burn off the fat stored around the abs, so I’ve been doing just cardio (jogging, alternated with brisk walking) for 20 mins, 3 times a week, for the past 6 weeks. I’d also do some ab exercises after every workout to strengthen them.

    I changed my diet to fruit salad for breakfast, eating anything for lunch & a high fibre dinner or maybe a fruit salad again. In total I just eat 3 times a day.

    I do feel I’m losing weight but that’s not my goal. I want to lose my stomach fat. In the morning its nice and lean, but after every meal I feel so bloated and it shows.

    The exercise & dieting has helped abit, but its still bulging, especially when I sit! I’m not fat but there’s plenty of it stored in my abdomen area. The less I eat the less energy I have to exercise, which is counterproductive!

    Have I been doing something wrong? I want to lose all these flab desperately! I’ve been living with it for the past 20 years and I’m tired of being so insecure about it. I’d love some advice regarding my diet & exercises I could do to hasten the stomach fat loss process.

  246. MotleyHealth
    July 3, 2012 at 5:23 pm

    Hi Emily, it sounds like you need to do more exercise. 20 minutes of jogging / walking is a good start, but you need to get much more intensive to get fit, and to show your abs, you need to be fit. Really you should be doing cardio everyday of the week, not just 2 days a week too. Your lunch could be a problem, you say “eating anything for lunch” – what does this involve? Eating too much just a few times a week is enough to prevent fat loss. If you want to maintain your weight but lose your stomach fat you should also start to exercise your whole body with a combination of bodyweight exercises and some weight training. Jogging is a good way to burn fat and get fit, but to tone up you need resistance exercise combined with a healthy, balanced diet (too little protein will make it harder to tone up). As for no energy to exercise – when do you eat and exercise? Have a banana 20 minutes before exercising and you will have more energy.

  247. Emily
    July 4, 2012 at 10:55 am

    Thank you for your advice! And to answer your questions, for lunch I try to have some protein, vegetables and a little rice. Not a large portion because I’m a small eater, & I stop eating before I get too full. Is it also safe to exercise everyday? I’m worried my knees might give way from too much running. I’m still studying and its only convenient for me to jog than to swim or go to the gym. I eat lunch at noon and exercise at around 5pm or right before dinner. Having a banana would be a good idea. Also, any advice on my stomach bloating problem? Is that normal or do I have a condition that needs to be checked? I dont think its serious, but a little odd since my friends dont seem to be facing that problem. What should I do to help my stomach from bloating after every meal?

  248. MotleyHealth
    July 5, 2012 at 11:39 am

    Hi Emily. Yes, exercising daily is fine. How far are you running? Really, each person is different, some people run all their lives and have no problems. Bananas are great, eat them. Stomach bloating could be caused by food intolerance. Maybe cut out the rice for starters and see how you go. If concerned you should get it checked out by a doctor.

  249. sasi
    July 31, 2012 at 2:20 pm

    i am working out with gym from 1 month ….my weight is getting increasing and decreasing with out any stability….please give me advice to attain stability in my weight. Thank u

  250. MotleyHealth
    August 3, 2012 at 8:57 pm

    Hi Sasi, assuming that you are currently overweight, then the problem most likely lies in a poor / unhealthy diet that is too high in calories. Follow a diet plan, do not snack, exercise every day.

  251. Mohamed
    August 22, 2012 at 8:32 am

    Hello Sir,

    First of all, I dont have words to express how much I want to thank you :)
    My Problem isn’t about belly Fat,I have a flat Stomach, But I have tried Cardio workout, and so many abs excersices with no Result, Just a Strong Stomach not more than that.. My Stomach get stronger, But No Abs appears, Is it my Body nature ?? :(

    Best Regards,
    Mohamed ElNaggar

  252. MotleyHealth
    August 22, 2012 at 8:37 am

    Hi Mohamed, losing all the fat that covers your stomach is really hard. Athletes manage it because they do a lot of exercise, vary their workouts and eat really healthy. Same rules apply to everyone though, athletes, teenagers, celebrities and you. Start performing a combination of weight training, bodyweight exercises and interval sprints. Try this routine every other day for a week, and do the normal cardio on the other days:

    After a warm-up (skipping, 5 minutes gentle jogging), run 400 meters, then 10 burpees, 5 pull-ups, 15 sit-ups. Repeat 4 times. Should take around 20 minutes. This will get your body burning more fat.

  253. Mohamed
    August 22, 2012 at 8:46 am

    Many Thanks for ur great advice, Good luck in every thing you want to acheive :)

  254. Aryan Gaikwad
    August 22, 2012 at 1:16 pm

    Are they suitable for a 12 year old. If not then what diet should I follow with right form of exercises?

  255. MotleyHealth
    August 22, 2012 at 8:24 pm

    Hi Aryan, speak with your PE / gym teacher at school, they can guide you best.

  256. sasi
    August 26, 2012 at 7:39 am

    respected sir,

    my age is 19 and my height is 5.6 and i want to increase my height upto 5.9 or5.10 ..so plz suggest me the exercise and diet to increase my height

  257. MotleyHealth
    August 26, 2012 at 10:05 am

    Hi Sasi, sorry, but this is not possible. You cannot force your body to grow taller.

  258. sasi
    August 26, 2012 at 1:22 pm

    What was the maximum age for the males to grow ?

  259. natasha
    August 27, 2012 at 4:00 pm

    m 22 and my belly fat is very embarassing for me. I had gained this because of my bad eating habits and tiring schedule.. i work for 12 hrs a day and so didnt get time for exercise. please give me some effective tips to reduce my tummy…

  260. MotleyHealth
    August 28, 2012 at 12:51 pm

    It varies really Sasi, men tend to stop growing between the late teenage years and early 20′s. The main driver of how tall you are is your genetics. A healthy diet and exercise will help you to reach your genetic potential, but nothing will magically make you taller. Getting plenty of sleep is important too. If anyone sells a product that claims to make you taller, it is a scam. Do not buy it.

  261. MotleyHealth
    August 28, 2012 at 12:52 pm

    Hi Natasha, you need to stop the bad eating habits – eat 3 small meals a day, no snacks. Make time to exercise – everyone has time. Most important is to be more active in general and control the diet though.

  262. Dean
    August 28, 2012 at 5:36 pm

    I am 44yrs, 173lb, 5’9. I too have lower belly stubborn fat and side fat. I am lean and well defined on my entire upper body and lower body. I am an old body builder mentality type of person when it comes to workkouts. Having family history of heart disease I take my nutrition seriously. I work out with weights 4x/wk, 120min cardio/wk, core training & ab exercise/3wk. What i can’t overcome is the last layer of belly fat i have. Sugar intake eliminated, processed foods eliminated, white carbs eliminated, hydrogenated oils eliminated, fruits/veggies up, lean protiens up, increase in healthy fats (such as avacado, almonds, olive oil), Whey protein shake 2 servings/daily and water consumption at 100oz/daily. Its really frustrating having a ripped body except in my mid section. What the heck am I missing?

  263. MotleyHealth
    August 29, 2012 at 10:28 am

    Hi Dean, a tricky one. It is possible that you need to restrict calories much further to lose the fat on your stomach. This may not be something that is sustainable though. More cardio may help too, maybe some intensive interval training to encourage additional fat burning (increasing those metabolic pathways).

  264. Essie
    October 5, 2012 at 3:27 pm

    I am 35yrs old with 1 child.
    I trained boxing nearly for a year and a half,which helped me to lose 7kg in two months without making any hard diet.While i really loved boxing,i am wondering if this sport can make my torso larger than what is already.It is ok to tune and to lose the fat on my back but i don’t want bigger torso.
    My second question is : When i went to a dietitian she told me that i can not lose more than 8kg otherwise i will lose muscle.
    Now,i still need to lose another one kilo but i feel like i need to lose more because of my belly and stomach doesnt seem flat enough meanwhile i dont want to lose muscle either.What am i suppose to do?

  265. MotleyHealth
    October 5, 2012 at 7:58 pm

    Hi Essie, if you are still training those muscles and eating a healthy diet with plenty of protein your muscles will not waste away. As for boxing training and developing a larger torso, you will get a bigger upper body as boxing exercises the back, shoulders and arms. A lot of the training is focused on developing these areas. However, it is unlikely you will bulk up a huge amount, and if you are still carrying a little extra fat then this will make a bigger difference anyway. What are your measurements at the moment? Is your waist a healthy size already?

  266. Anjali
    October 7, 2012 at 2:00 pm

    i had gained too much waith with in 2 3 months coz i am suffering from typhoid,, my tummy especially has increased much,, doctors suggest me not to excercise as my health is not well,, i feel hungry too much,, plz help me

  267. MotleyHealth
    October 7, 2012 at 9:04 pm

    Anjali, listen to the advice of your doctors. Concern yourself with recovering from typhoid before anything else.

  268. Juan Carlos
    November 1, 2012 at 3:41 am

    Hi, So i have fast metabolism and it’s hard for me to gain weigh. What kind of protein shakes, should i take? I’m also a swimmer, but i want to gain muscle, since I’m a very skinny guy. I’m 5’9’1/2″ feet tall and i weigh 145Lb. What should i do? It’ll be nice if my chest get bigger lol.

    Thanks, JC

  269. MotleyHealth
    November 1, 2012 at 8:57 am

    Juan, eat more food – more healthy carbohydrates, more lean proteins. Take a whey shake after your weight training workouts.

  270. Travis L.
    November 6, 2012 at 12:15 am

    hi i am 16 im starting out doing intesive workouts should i do cardio one day then weights the next to give my muscles a chance to rest? and does supplement drinks like six star nutrition help or any of the powder stuff? and what are some good lean protien sources to eat. Thanks…

  271. MotleyHealth
    November 6, 2012 at 1:11 am

    Hi Travis. Yep, alternating cardio and weight training is a good way to go. Here is some info on lean protein sources. Powders are good too, just be careful to monitor how much extra energy you may be consuming. If you are exercising hard it should not be a problem though.

  272. shamseer
    December 31, 2012 at 12:15 pm

    i have a normal body , and i am working in office
    you know 99% of time am staying in front of my pc
    and my belly fat is keep growing , i need to remove it
    what is the best and quick way to do it please please help me
    i am 25 years old and 5.3 hight 62 kg weight

  273. MotleyHealth
    December 31, 2012 at 2:40 pm

    Hi Shamseer, exercise everyday and stop eating junk food. 3 meals a day, keep them small and healthy.

  274. sarah
    January 4, 2013 at 8:48 pm


    Ive decided i need to lose a little weight and tone up. Im 26, 5 ft 4 inch and weigh around 11 stone.

    What would be the best sort of exercises to do as ive had 3 children by c section… last one 3 years ago… and want to lose weight and get rid of some of my tummy flab. I start my diet Monday, and already have an exercise bike to help with fitness. Can you point me in the right direction please?

  275. MotleyHealth
    January 5, 2013 at 10:00 am

    Hi Sarah, if you are planning to exercise at home, then start with 30 minutes on the exercise bike and then do our 20 minute circuit afterwards, which will help to strengthen your muscles (and burn more calories).

  276. sarah
    January 5, 2013 at 11:09 am

    Thanks…thts brill!

    With the circuit can i just take my time and work up to doing the full 20 mins?
    Im an asthmatic and the last exercise class i did didnt end well so i just wanna build myself up and take my time until my body and health can handle the full workout.

    The advice is so much appreciated!

  277. MotleyHealth
    January 5, 2013 at 12:05 pm

    Yes, always work at your own pace, but always try to increase your fitness.

  278. ali
    January 7, 2013 at 9:39 am

    i am 26 male, my waight is 80KG and i want to lose like 7KG, i have belly fat, my waist is 40inch i need to reduce it less than 35inch. I was in trying this for the past 4years but it is like i am just maintaining my condition no change at all. So can PLZ you give me advice, i do swim and go jogging during the weekends. PlZ HeLP

  279. MotleyHealth
    January 7, 2013 at 11:06 am

    Hi Ali, start by exercising every day, just exercising at weekends is not enough. You also need to change your diet, you are obviously eating too much food throughout the week. You should be able to lose 7 kg in 14 weeks on a healthy (but low calorie) diet and daily exercise regime.

  280. ali
    January 8, 2013 at 3:18 am

    Thank you so much for your advice, but I do exercise almost every day, I swim during the weekdays and jog during the weekends but I am feeling like I am not losing any thing no change at all, and I of course I do it less but what how much less should I eat ? Do u mean it will take me to lose 7kg within 14weeks?
    Thanks again for your advice.

  281. MotleyHealth
    January 8, 2013 at 11:41 am

    Hi Ali, if you are overweight, doing a lot of exercise and not losing weight, then you are certainly eating too much. How much should you eat? To lose 1/2 kg a week you need to have a daily calorie deficit of about 500 Calories (3500 Calories a week). If you go over this it is unlikely you will lose fat. Counting calories does work, but it is easy to miscalculate. Better to follow a simple meal plan. You will be surprised at how little you really need. Take a look at the simple meal plans here. This is an area we may expand on, as so many people ask.

    The best way to really lose weight is to keep a diary of all you eat and all your exercise. Omit nothing. Then measure your weight and waist circumference weekly. If you do not lose weight, look at your diary and highlight snacks, refined carbs etc. and eliminate these. Some as simple as halving the portion of rice with a meal and stopping soda and snacks in between meals may make the difference.

  282. ali
    January 9, 2013 at 3:44 am

    thank you so much for your beneficial advice i will start doing what you said, and i hope it will work. once again thanks

  283. Chandish
    March 27, 2013 at 2:14 pm

    I am 63 yrs old. my wt is 64 kg. I am doing 45 mints workout including dumbbell exercises. but I am unable to reduce belly fat. another thing is that I get tired after 3 to 4 hours. I drink water in between exercise. please advice ! any wrong doing? have a nice day!

  284. MotleyHealth
    March 27, 2013 at 3:34 pm

    Hi Chandish, what are you eating? And when? Do you mean you are getting tired 3-4 hours after exercising, or after waking up?

  285. Chandish
    April 1, 2013 at 6:42 pm

    I wake up at 8 am .after tea at 9 am i do workout for 45 mints. then i eat one boiled egg two slice of bread ,3 dates ,and about 25 grams nuts. i took about 1 teaspoon of honey with water in between exerciser. after 3 to 4 hours of work out i get tired. i took lunch after 5 hours of workout. please advice about my tiredness.thanks.

  286. MotleyHealth
    April 1, 2013 at 7:26 pm

    How much sleep are you getting Chandish? What are you doing after working out?

  287. Chandish
    April 2, 2013 at 5:41 pm

    i had a disturbed sleep for 6 hours. i just do little light work after workout.i drink lot of water. now i have started daily walking for 15 mints in the evening.had i have a vitamin deficiency ? or excess work out as compare to age ? or diet problem? .pl guide me. Thanks a lot !

  288. MotleyHealth
    April 2, 2013 at 6:44 pm

    Hi Chandish, if you are concerned about tiredness and possible nutritional deficiencies, you should speak to a doctor. 15 minutes of walking is not going to cause over training problems at any age. One option is to have some breakfast before you exercise. Something easy to digest such as a banana is a good idea.

  289. Chandish
    April 3, 2013 at 2:02 pm

    thanks a lot !let u know in future.bye!

  290. Vikraman
    July 30, 2013 at 5:22 pm

    Hi am trainer from India I need some support and guideline for me and latest updates so can u guide brother
    Fitness trainer
    Fitness one group India ltd

  291. miriam chimoyo
    September 7, 2013 at 6:52 pm

    My weight is too much and l am having problems with the exercises. Please assist starting with the easiest. Walking is now a problem esp my back and legs are a problem.

  292. MotleyHealth
    September 8, 2013 at 4:27 pm

    Hi Miriam, if walking is a problem then I strongly suggest that you seek a personal trainer who has experience in helping people with back problems. We cannot really give you specific exercises to do if you are not able to walk comfortably.

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