Fitness Goals Support Group

Sorry, that's that last area for many people when it comes to losing fat. Everyone wants to get those 6pack abs visible, but first you have to work off the fat that is covering them.
You need to look to your diet for spots to trim the bad, and increase your cardio.

You cannot spot reduce and your body will reduce the fat wherever it pleases. Sadly there is no way for you to instruct your body on which places you want to lose the fat first.

cardio cardio cardio, do running, biking, cross training,aerobics,dancing or spinning for at least 30mins 5 days a week
and work hard and sweat, aim for your heart rate to be 160
also do lunges and sqauts with weighs and use arm weights etc.
do u go to a gym??xx

Cardio, aerobics, yoga, pilates

True, you can't spot reduce.

Run, walk, swim, bike, elliptical, play with your dog, etc, etc, etc.

Eat less if you overeat (find out your metabolic rate and how many calories you should be consuming for your specific needs), learn good posture (helps with getting rid of a pooch belly but is something you might need a professional to assist you with), make sure your digestive system is working properly...apparently you're supposed to go number 2 like 3 times a day, and if you're not, you might be constipated....meaning some of that pooch is just backed up nasties...yeah.

These are just some things I've learned, because I have a belly too, my worst spot...

Hey Katie, my names Lorraine I'm a personal trainer. I saw your post and i thought i'd help.

One step is lowering your calorie intake to roughly 1400 calories per day. Making sure the majority of your food comes from natural sources like fruit, veg, lean meat, nuts (unsalted) etc. Limit you fat intake to 35 grams per day if you're wanting to lose weight. Makes sure you're consuming good fats. Found in lean meat, tuna, nuts avacado, olive oil etc. Make sure you drink at least 2 litres of water everyday. More when u workout. Adding some strength training to your workout at least 3 times per week. For example: push ups, planks (for your abs, it's a killer but works really well.) Some squats, lunges etc On the other days where you're not strength training. Do some cardio 30 - 45 mins per day. 30 is plenty but anything more is a bonus. Try some interval training too.

Eg: Walk at a pace that gets your heart pumping for 1 min then run for 2 mins, walk for 1 min, run for 2 etc. for 20 - 30 mins. Whatever suits your fitness level. Or if you cant run, get on the bike or eliptical trainer and do the same thing. Make sure you work harder than you did than he previous workout. so your body doesnt get into a routine and it keeps burning fat.

Also this might be handy:
1 cal = 4.2 kj
Eat 10000 cal in a week but burn 13500 cal in a week.
So you are burning an extra 500 calories per day on top of what you've eaten.
This means you'll lose 0.5 - 1.0 kg per week.

I hope I've been of some help darl!
If you have any questions just ask :)

-Lorraine

sorry darl i didn't realise you're so young. try not to limit yourself too much, you're still growing. sorry i sound like my mother lol but just limit the bad stuff like junk food and keep active. try not to have skim milk either it lacks calcium and you'll need strong bones when you're sixty! :p try not to be too strict on what you're eating. as long as every thing's in moderation you'll be fine. xo