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sweetbr8
5/24/2016 2:04am,
Hi all,
I'm new here, Can anyone suggest some healthy exercises to reduce sagging belly?

gregaquaman
5/24/2016 7:37am,
Exercise restraint in what you eat.

Jim Giant
5/24/2016 8:12am,
You can't target fat loss, how your fat is distributed depends on genetics and hormone levels. The only way to get rid of belly fat is by reducing your overall body fat levels. People telling you otherwise are either ignorant or trying to part you from your money.

scipio
5/24/2016 10:17am,
Combination of exercise and diet.

Just remember the old cliche - "you can't out train a bad diet".

You might want to elaborate as to what food you currently eat, what exercise you do (if any).

submessenger
5/24/2016 3:04pm,
Missing posts: http://www.bullshido.net/forums/showthread.php?t=125564

BKR
5/24/2016 3:07pm,
Missing posts: http://www.bullshido.net/forums/showthread.php?t=125564Liposuction is legit. No, it's not exercise, but it's the only way I know of to specifically spot reduce body fat deposits.

goodlun
5/24/2016 3:50pm,
Tabata or HITT in combination with one of these http://www.exrx.net/Lists/CardioExercises.html
Put on muscle Mass - http://www.exrx.net/Questions/MuscleMass.html
Get your hormones checked
Check your sleeping patterns
See your doctor about "exercise induced" asthma https://thinksteroids.com/steroid-profiles/albuterol/
You can also look at this
http://www.webmd.com/diet/obesity/weight-loss-prescription-weight-loss-medicine

You may also want to look into http://www.ketogenic-diet-resource.com/ketogenic-diet-plan.html

Jim Giant
5/24/2016 4:41pm,
It's hard to give you any specific advice without knowing more about your circumstances.

How over weight are you?
What exercise (if any) are you currently doing and how advanced are you?
Any disabilities or other health problems which might interfere with training?
Any dietary restrictions, alleges or foods you don't like?
How many days a week are you willing/able to train?

sweetbr8
5/25/2016 4:27am,
Hi all, Thank you for your replies and advice. At present, I'm 198.4 pounds and am not doing any exercises right now but I'm willing to do exercises thrice a week. No dietary restrictions or disabilities.

plasma
5/25/2016 4:40am,
Hi all,
I'm new here, Can anyone suggest some healthy exercises to reduce sagging belly?

100% Diet and Cardio. Do not bother is "abs exercises" The issues isn't with that fact your abs need to be stronger. The issue is you have excess body fat and body fat likes to store in the belly area. You reduce your body fat, you will reduce your "sagging belly."

First, is to start a Food Log. I prefer an App like MyFitnessPal which lets you track calories and exercise and will calculate your BMR to give you a target per day Cal count. Standard advice is -500cals/perday -3500cals/perweek = 1 pound/week.

Second, instead of just eating 1800/cals a day (assuming that's your MyFitnessPal goal). Eat 2200-2300 cals and do a 400-500 calorie run (around 5km). You can use apps like Runtastic or just a Treadmill.

That sagging belly will be going away in a few months.

Jim Giant
5/25/2016 6:21am,
It's hard to know how overweight you are at 198lbs without knowing your height. At 5ft - 198 I'd be manning the harpoons, at 6'6 this would be underweight. By the sounds of it though if you're currently doing nothing the stronglifts program would be well suited for you:

http://stronglifts.com/5x5/

Only 3 days per week and very low volume so it shouldn't interfere with recovery and gives you time to work on other aspects of fitness.

Start with this for a couple of weeks so your body can get used to the exercise then I'd add in some cruches and planks and whatever time you have left over you want to devote to training do whatever form of cardio you enjoy the most focusing on slowly increasing your performance over time.

When possible walk instead of using a car/bus.

Be a bit more concious about your diet. Chose healthier options when available, cut out refined sugars including sugary drinks, eat more vegetables and learn to cook a few healthy meals if you can't already.

Track your progress:
Bodyweight
Bodyfat (if you have bodyfat scales)
Weight lifted in the gym
Cardio performance
Any other notes you think might be useful.

You will have off days/weeks but by tracking your progress you can remind yourself of how far you've come and better determine what works and what doesn't.

We can add more later but this should be more than enough for the first 3 months and will have a huge impact on your fitness and physique.

Are you planning on starting martial arts?

BigJim520
5/25/2016 7:34am,
Hi all, Thank you for your replies and advice. At present, I'm 198.4 pounds and am not doing any exercises right now but I'm willing to do exercises thrice a week. No dietary restrictions or disabilities.

How tall? Male or Female?

As others have said, cardio. Go run, or bike/treadmill/stair stepper/elliptical 3 days a week for what maybe 30 minutes? That would be a hell of a start.

plasma
5/25/2016 8:04am,
It's hard to know how overweight you are at 198lbs without knowing your height. At 5ft - 198 I'd be manning the harpoons, at 6'6 this would be underweight. By the sounds of it though if you're currently doing nothing the stronglifts program would be well suited for you:

http://stronglifts.com/5x5/

Only 3 days per week and very low volume so it shouldn't interfere with recovery and gives you time to work on other aspects of fitness.

Start with this for a couple of weeks so your body can get used to the exercise then I'd add in some cruches and planks and whatever time you have left over you want to devote to training do whatever form of cardio you enjoy the most focusing on slowly increasing your performance over time.

When possible walk instead of using a car/bus.

Be a bit more concious about your diet. Chose healthier options when available, cut out refined sugars including sugary drinks, eat more vegetables and learn to cook a few healthy meals if you can't already.

Track your progress:
Bodyweight
Bodyfat (if you have bodyfat scales)
Weight lifted in the gym
Cardio performance
Any other notes you think might be useful.

You will have off days/weeks but by tracking your progress you can remind yourself of how far you've come and better determine what works and what doesn't.

We can add more later but this should be more than enough for the first 3 months and will have a huge impact on your fitness and physique.

Are you planning on starting martial arts?

I am big fan of the 5x5 Strong Lifts. Between work, family and my Mat time I only realistically get 3 1.5 hour sessions in the gym a week. I have used the 5x5 Strong Lifts for the last several months and seen more improvement doing that than from my entire previous year.

submessenger
5/25/2016 8:26am,
Count me in as a StrongLifts fan. I think the power of the program is that it allows you to see immediate improvement and, generally, continuous incremental improvement. I'm not on the program, right now, because we let our Y membership expire, and I'm hoping to invest in free weights and a power rack for the garage, instead.

When I was previously on the system, there was a fan-made app that was lame but made it easy to track progress. Now, the founder has free official apps for Android and Apple. The official app is a complete package, including instructional videos. I would recommend using the app.

plasma
5/25/2016 8:41am,
Count me in as a StrongLifts fan. I think the power of the program is that it allows you to see immediate improvement and, generally, continuous incremental improvement. I'm not on the program, right now, because we let our Y membership expire, and I'm hoping to invest in free weights and a power rack for the garage, instead.

When I was previously on the system, there was a fan-made app that was lame but made it easy to track progress. Now, the founder has free official apps for Android and Apple. The official app is a complete package, including instructional videos. I would recommend using the app.

I didn't know about the app. I just been using the Notes app on my phone. I will download it tonight!

Jim Giant
5/25/2016 8:59am,
For people really serious about strength training there are better far better options but for people with other fitness goals it's fantastic. Never used the stronglifts app, only fitness app I've ever used is fitnotes for tracking workouts and bodyweight.