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flat stomach/chest
13/m
ok so ive got a big belly that sticks out and i want to know how to get rid of it other than taking medication such as doing sit ups every morning or somehting like that
thanks
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Alin75 pretty much covered it, but I have a couple more suggestions for you - while a 500 calorie deficit is generally the way to go, you also have to make sure you daily calorie count doesn't drop below 1500 at the very least. If it does, your body starts storing everything you eat instead of burning it. Take one day and eat as you normally do. Keep a log of how many calories you have, and calculate it up at the end of the day. As long as subtracting 500 calories doesn't put you below 1500, subtract about a hundred calories for a couple days and get your body used to having less and working harder. The goal here is to shape up - not shock your system.
Diet and exercise go hand in hand. I'm not talking about one of those fad "diets," I'm talking about a healthy lifestyle. As long as you're working out, lean protein such as nonfat dairy products, chicken, eggs, and other lean meats should be the main focus of your meals/snacks. You also need fruits, veggies, and complex carbs like grains (but aim for whole grains). DO NOT cut anything out of your diet. You can even leave dessert in there, just make sure you have one serving. Measuring cups are your friends.
If you're 13, chances are you're still growing and changing and all that. That also means you can adjust your metabolism easily. So try eating small portions every three hours instead of three big meals a day. It'll force your body to work faster to burn what you give it, and it'll become more efficient at the burning as well.
You don't need to work out every day right off the bat, but if you want to get rid of some body fat, you need to buckle down and do some cardio. Starting out 2 or 3 times a week is the way to go if you aren't a gym rat. Start lightly, and don't overdo it, especially if you're running. (Speaking from experience, if you start off running three miles every day, you give yourself stress fractures. Not so fun.) Try to work yourself up to hitting the gym 3-5 days a week, though. Hell, go 6 days a week if you can take it.
Don't take fat burners or pills. Don't take shortcuts. Be patient, and work hard. You'll get the results you want, and they'll be permanent.
Good luck!
-Siren =)
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Look, you cannot spot reduce fat. This means that exercises that target an area only build muscle there, they do not burn off the fat. While such exercises do have some value when tallying up your daily calorie balance, they are not very valuable when compared to doing cardiovascular workouts.
Basically, you need a negative calorie balance to lose weight overall. Eventually your body will pull fat from your stomach, however genetics will determine if one area is emphasised over another.
The key therefore is diet and general exercise. Cardio workouts are great- things like running, biking, stair machines, rowing, etc. Sports and resistance training (emphasising the entire body) can also be very valuable. However, what you eat will make or break your efforts.
Start by creating a 500 calorie daily deficit. This should translate to about one pound of weight loss per week, which at your age should be plenty (unless you are obese). If you are not getting the results you need, decrease your calories slightly, or increase your work load.
I would aim for 3- 6 cardio workouts/ week (steady pace, low intensity and lasting for at least 30 minutes). Then, supplement with any other kinds of training if you have to the time and energy. Again, the more muscle groups you work out the better, since this will burn more calories and help sustain your muscle mass during your weight loss (which in turn prevents your metabolism from suffering).
Good luck.
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squats and situps are great for toning your belly.
also, running and swimming are great ways to lose those extra pounds.
i know that this is sometimes boring, so maybe look into some kind of group motivation thing, like yoga or pilates or even dance class.
or if you dont like that, maybe buy a workout dvd especially for the stomach area, and work out with that everyday.
good luck!
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