The Process

1. Be ready for a two fold process. The first part will be getting rid of your belly fat. The next step will be developing abdominal muscles. Once you have burned off some of that fat you will want to be able to show off that six pack.

2. First off, talk with your doctor before starting a new workout routine. Some peoples hearts can’t handle a sudden increase in exercise. A big change in lifestyle can be a little hard on older people and you may need to work into things gradually.

3. Start doing the cardio.Work out 30 minutes each night. At first you will find that it is difficult to keep going and your lungs hurt. This is a common problem and after a few weeks things will change. For older people working out in the pool might be easier on the joints. There are several exercises in the pool where you can get the cardio you need.

4. Hit the weights. Again you might want to start off slow. Trying to jump right back into things too fast might cause you to be so sore that you can’t work out for a few days. Try and work out your biggest muscle groups so that you burn more calories.

5. Cut back on how much you eat. Try and eat until you are just satisfied and not full. If you are full then you have had too much to eat. Another great way to cut back on a lot of calories is to try and only drink water. Soft drinks and juices contain a lot of calories.

6. Use a supplement. This may sound like advice that you wouldn’t get from an exercise guru, but if you do your homework and find weight loss pills that work you will find that they can be helpful. Be careful on what you get and make sure to talk with your doctor about it. Supplements that contain fiber, vitamins, and other healthy ingredients can be helpful in making you feel full.

Be More Effective at Burning Fat

Toning along with cardiovascular work will speed up and improve the process, but don’t think that you only need to work on your abs. This is another grave misconception.

The truth is that when you work all the larger muscle groups, adding more mass to your muscles, you rev up your metabolism to heights it has never before reached. Your muscles need extra calories to maintain themselves, so more of the food you eat will be feeding your muscles instead of your trouble spots. Your conditioned heart (from the cardiovascular stuff) is more effective at burning calories as well, so you have the golden combination, there.

As the fat comes off your body, it will come off your belly. Your body fat is like one organ, located throughout your body, and you can’t take it off of just one spot unless you have liposuction done.

The large muscles that you should concentrate on are (in this order) front and back of thighs, buttocks, back, chest, triceps and biceps. Then, you can throw in calves, hips, forearms and shoulders.

Always work your abs at the end of your workout. There’s a good reason for this. You are indirectly using them for all the other exercises you do. The abs are important stabilizer muscles that keep your form in check. If you do abs first, you will tire them out, and your whole workout will be less than optimal. Work down from the largest to the smallest muscles.

Working those Abs

Crunches and sit-ups primarily work the largest abdominal muscle, the rectus abdominis, which flexes the spine. This muscle compresses the abdomen to a point, but there are other muscles that you need to pay attention to, as well.

The internal and external obliques, which I like to call ‘nature’s girdle’, are located at the sides of the rectus abdominis. They are the muscles you use when you bend sideways at the spine or twist at the waist. They also contract to compress the abdomen, so you should work them just as hard as you work the rectus abdominis. Adding a twist to crunches works, as well as ’side bends’ with dumbbells, but be careful not to use any jerky motions, especially if you’ve had back problems.

The transversus abdominis is located at your sides, below the obliques. Often called ‘lower abs’, this is the muscle that women who are trying to lose the belly after pregnancy should concentrate on. Exercises that call for raising the legs instead of the upper body are very effective at strengthening the transversus. METHODS (please note links to articles that contain more information):

Walking puts all of the abdominal muscles to work. Make sure you swing your arms and contract your midsection while you walk, and maintain a brisk pace. Once you get your body accustomed to a daily walk, you’ll hate to go a day without it. Walk for at least thirty minutes each time to achieve the aerobic effect, and be sure to drink plenty of water.

Weight training not only helps the metabolism, but it also strengthens the bones. Women who work out with weights are much less likely to develop osteoporosis in later years than their counterparts. Adding muscle also does wonders for the energy level and self-esteem. Contrary to a popular myth, lifting weights will not bulk you up with muscles that will eventually turn to more fat. They will give you a more feminine and symmetrical shape. If you enjoy weight training, do it.

Yoga is equally effective at strengthening the body, especially the abs and back. It improves the posture tremendously, to create a taller, leaner appearance. Pilates and many mat-based exercises are also great alternatives.

The important thing is that you find an activity that you like to do. This will greatly improve the odds of you sticking to it.

Supplements

Certain supplements can be dangerous. Make sure to look into what kind of supplement you are getting. Don’t just buy some cheap internet drug that promises you everything. Try and find a supplement that contains patented ingredients and has a good customer standing. Talk with your doctor about what might be helpful. Find a supplement that works as an appetite suppressant to help keep you form giving into certain temptations. Be careful not to overdue it though. Some supplements can cause unpleasant side effects.

Thinking Right

You don’t need a scale to measure your weight loss. If you are working and using weights your weight might increase at first making you feel like you are getting nowhere. Try using a tight pare of jeans to help you notice when they get loser. Measuring your waist line will be the best indicator for you to find out of you are losing weight or not. Also, don’t get down on yourself if you don’t seem to be trimming down. It takes time and in the end if you continue working out and trying to eat right your will overall be healthier.

Genes

I hate to say it. We’ve all seen people with ‘good genes’ and wondered if they had any idea how lucky they are. They probably don’t, but that’s okay. Consider it a character-building experience. If you blame your ancestors for excess flesh in the middle, don’t feel helpless. You just have to work a little harder than some others. You can still sculpt out a slimmer silhouette with cardiovascular exercise, a healthy, balanced, low fat diet and whatever bonus activities you throw in. This may not be a novel approach, but it really works.

Healthy Meals

Healthy Meals. Notice the word diet isn’t part of the equation. That’s because the word diet conjures up visions of carrots and celery and not much else. The word diet gives us nightmares of deprivation and hunger, and that’s not the image we’re looking for with permanent weight loss. Just because the word diet isn’t used does not mean you’re free to gorge on junk food at will. Healthy meals consist of lean protein, lots of vegetables, whole grains and some fruit. You should consistantly choose foods that are as close as possible to their natural state.

Exercise

Cardiovascular Exercise. Regular cardiovascular exercise will reduce body fat levels. Where should you start? Walking is great cardio! Put your shoes on and get moving for at least 30 minutes per day. It doesn’t matter how fast or how far you walk in the beginning, the most important point is that you’re moving your body aerobically on a regular basis. If you don’t enjoy walking then ride a bike, roller-skate, jog, run. Participate in whatever aerobic activity you enjoy.

Weight Lifting

Lift Weights. Yes, you did read that correctly! If you’re wondering what lifting weights has to do with effectively reducing belly fat, then read on. Regular weight lifting has several beneficial effects for those folks trying to reduce their body fat levels. Muscles burn extra calories. The more muscle you carry on your frame, the more calories you burn in a 24 hour period which translates into extra fat burning power. Muscles take up about one third less space than fat. Muscles give you the power to carry on your daily activities more effectively and with energy to spare.

Supplements

Weight Loss Pills. Yes, that is right weight loss pills. You may think that all weight loss pills are a scam, but the fact is some weight loss pills can help by helping increase metabolism, reducing appetite, and providing you with antioxidants. Of course you don’t want to just go out and by any weight loss pill, but using a weight loss pill to every few months can help you get motivated. Make sure to talk to your doctor about whether or not a weight loss pill is safe for you.