Starting Situps (Read 1596 times)

I've got a pot belly (not due to overeating or too much drinking, it's been there all my life!) and I'm finally trying to get rid of it. I don't know my weight, but the last time I went to the doc's I was normal and healthy, so my eating habits seem to be fine. In order to get rid of my belly, I've started running a little: 3k over 20 mins, a little portion uphill, four days a week. Nothing amazing, but I am just starting out :P I'm hoping that'll reduce my fat a little. But what about situps? I know they won't reduce the fat on my tummy, but they'll help to complement the running and add some shape there, I'm hoping. So for a beginner, what should my weekly situp regimen be? Is there anything else I could be doing to lose some of that centralised fat? -Daniel P.S. And the irony is, the rest of my body is stick thin :P

Unlike some other muscle groups, you can work abs pretty much every day. However, as Bonkin sort of pointed to, belly fat isn't removed with belly exercises, it is removed with overall weight loss. Also, it is REALLY hard to just exercise your way to weight loss. Running a mile burns something like 130 calories or so. You can eat that without even thinking twice. Situps burn even less calories per minute than running. Calories in count as much as calories out. I recommend that you start by adding 4 or 5 minutes of abs and back work daily to your running routine. Doesn't sound like much but if you do it right, it will be plenty. Something like: 30 seconds crunches - Rest 15 seconds 30 seconds butterly kicks - Rest 15 seconds 30 second front plank - Rest 15 seconds 30 second side plan - Rest 15 seconds (repeat for both sides) 1 minute back extensions on a ball As you get stronger, increase to 45 seconds of effort on each activity and gradually increase your running to 4 or 5 days per week and at least 30 minutes per session.

I've got a pot belly (not due to overeating or too much drinking, it's been there all my life!) and I'm finally trying to get rid of it. I don't know my weight, but the last time I went to the doc's I was normal and healthy, so my eating habits seem to be fine. In order to get rid of my belly, I've started running a little: 3k over 20 mins, a little portion uphill, four days a week. Nothing amazing, but I am just starting out :P I'm hoping that'll reduce my fat a little. But what about situps? I know they won't reduce the fat on my tummy, but they'll help to complement the running and add some shape there, I'm hoping. So for a beginner, what should my weekly situp regimen be? Is there anything else I could be doing to lose some of that centralised fat? -Daniel P.S. And the irony is, the rest of my body is stick thin :P

I have a very similar body type. It can be very frustrating. Keep up with the running. I've lost about 2.5 inches off my waist and 15 lbs since January. Still need to get the belly down more though. No fat anywhere else. Curse my genetics!!! Sit-ups are a good exercise but doing abs will do next to nothing to lower abdominal fat. They strengthen and build the abdominal muscles, nothing more. You can't spot reduce bodyfat. In fact, building abs too much without reducing bodyfat will make your belly look bigger. You don't need to do them every day. 5-10 minutes on them 2 to 3x per week is sufficient. Slim abs are 90% diet. You need a consistent caloric deficit. Here are some things to do to get bf% down: 1. weight training - do it 2-3x per week and focus on compound, multi-joint exercises like squats, deadlifts, bench press, pull ups/downs. Build muscle and you'll burn more calories even at rest. 2. Maintain a consistent caloric deficit. There are lots of online calculators to calculate your BMR and estimated calorie burn per day. Aim for a deficit of 300-500 calories per day (3500 calories = 1lb of bodyfat) 3. Keep up the running and gradually add miles I also like this site: http://www.hussmanfitness.org/. Great info on how calories work, metabolism, etc. Good luck!

Pilates.

google on 'situps' and 'back pain'. you might want to choose a different exercise.

True b/c people often do abdominal exercises incorrectly. I see a lot of dopes on the decline bench working their lower back and hip flexors to a pulp thinking they're working their abs. there's a thread here on favorite abdominal exercises: http://www.runningahead.com/forums/topic/291164434b4549dea0694ceb3325f599

+1, I lost 3 inches around my waist in 3 months.

+1 Good stuff for abs.