6 Steps to Lose the Buddha (Belly)
Photo by tagp
Editor’s note: This is a guest post from Sara Ost of www.healthbolt.net. Every Friday is Health Tip Day at Zen Habits.
The belly: it’s the first spot to get paunchy and the last place to look sleek. A tight core is the one thing we all want (possibly even more than another new online community).
Unfortunately, biology couldn’t care less about our six-pack fantasies, for the human body is built to treasure precious calories, and our midsections are especially talented at storing the excess ones. Couple our genetic predisposition to adiposity with the modern lifestyle of excessive calories and stress, and it’s no wonder a trim midsection eludes many of us!
No problem: my six steps will have you rockin’ a toned torso in no time. They worked for me. The best part? No sit-ups required!
- No more sit-ups! I’ve tried many ab gadgets and committed to several determined bouts of daily crunch torture on my road to fitness – and I never got anywhere. Sound familiar? Forget the isolated exercises. Many of the fittest people on earth – from Navy SEALs to professional athletes – never do a single sit-up and shun crunches. In fact, some military training guides actually discourage isolated abdominal exercises. There are many paths to sleek abs, so if crunches happen to work for you, please skip this post. I personally recommend following a fitness regimen that is comprehensive in nature. While isolated movements can tone individual muscle groups, for true core fitness, it’s better to do integrated exercises that strengthen your entire body – with defined abs being the happy side effect. Point 5 will explain this further, but two simple, highly-effective integrative exercises you can try are the standing weighted arm lift and the hot potato.
- Lose weight. (I know, I know!) Many fitness guides will instruct you in all manner of stomach exercises, and we’ve all seen those “sexy abs in just three minutes” infomercials! Save your money. Until you drop excess pounds, you simply won’t see your abs, whatever their state of fitness. (Yes, your abs – everyone has a natural six-pack under there somewhere!) Lose weight and your abs will show up quite nicely, even if you never do a single sit-up. Men generally need to maintain about 8-14% body fat; women should add 10 to that.
- Reduce empty calories drastically. Lose the belly roll by eliminating as many sources of empty calories from your diet as possible. Yes, this means carbs! Not only do empty calories prompt bouts of irritability, headaches, cravings, mood swings, and possible nutritional deficiencies, empty calories readily convert to fat in the midsection. If you’ve read Tim Ferris’s success story with the “slow carb” diet or heard of Atkins (and I know you have!), you already know where I’m going with this. Cutting empty carbohydrates and sugars out of your life will not only trim your middle; you’ll reduce your risk of diabetes, too. That said, I don’t think you have to become a bloodthirsty carnivore or suffer on low-carb beer for the rest of your life. That’s an approach that is certainly immoderate and definitely not healthy. But do cut back on refined, worthless calories from cakes, cookies, pastries, crackers, chips, big bowls of pasta, and white bread.
- Going a step further, eliminate all liquid calories. Most of us are aware that soda is full of nothing but sugar (or unhealthy sugar substitutes like corn syrup). But be mindful of drinking any calories. Many coffee drinks are essentially glorified milkshakes, and smoothies that contain ice cream and juice instead of real fruit and protein powder are no better. And while it’s commonly accepted that juice is healthy, I suggest cutting back. Even 100% juice is still going to spike your blood sugar. A real piece of fruit provides fiber and fills you up; juice just gives you extra calories you don’t need.
- Practice an integrative exercise system and get good at it. Beyond the vanity of wanting a taut middle, your health will benefit, too. What do I mean by an “integrative” exercise system? Anything that incorporates resistance, stretching and weight-bearing movement. Excellent choices are yoga, pilates, the Bar Method, martial arts, dance, boot camp classes, and any sports. I’ve had great personal success with yoga; after shedding the excess tummy pudge, it only took a few weeks of yoga for the abs to peek out. Furthermore, an integrative exercise program elongates your muscles, lubricates your joints, and releases the pressure that compacts your vertebral column. Better posture = better abs.
- Reduce stress, balance hormones. Did you know that a sluggish metabolism can often be perked up by switching from table salt to sea salt? (Iodine helps the thyroid gland, which plays a role in metabolism.) That’s just the beginning. Our hormones have a direct relationship to immunity, metabolism, and much more. And stress is a very sure way to disrupt healthy hormone regulation. If you’d like to know more about hormonal issues and the relationship to weight gain, please feel free to respond in the comments and I’ll provide some helpful links. Bottom line: reduce stress! It’s so important to find a way to reduce and manage any stress in your life (again with that yoga!). However you choose to handle stress, don’t shirk this aspect of weight management and health. Your abs are depending on you!
Sara Ost is the editor and sole content creator of www.healthbolt.net, the #1 health blog on the web; as well as the editor of the irreverent alternative health blog www.marksdailyapple.com (#38).
If you liked this article, please bookmark it in del.icio.us or vote for it on Digg. Thanks!
Also see:
- How to Become a Vegetarian, the Easy Way
- The Zen of Running, and How to Make It Work For You
- Zen To Slim: A Simple, 5-Step Weight Loss Plan
- 5 Powerful Reasons to Eat Slower
- 16 Tips to Triple Your Workout Effectiveness
- 20 Ways to Eliminate Stress From Your Life
- Beginner’s Guide to Cycling
- 6 Tips for Commuting to Work by Bike
- Beginner’s Guide to Running
- Top 42 Exercise Hacks
- Top 15 Diet Hacks
- Posted on 31 August 2007 in Fitness, Health Tip Day |
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Comments (59)
Anita Says:
August 31st, 2007, 6:46 am
About the standing weighted arm raises: Do I need a day of rest between workouts? I seem to recall that abs don’t require this like for other types of muscle.
This post comes at a great time since I am beginning a morning routine in September that includes ab and arm exercises. I was planning to rotate them doing a workout on each 3 times a week.
John Says:
August 31st, 2007, 6:51 am
Great picture :D
If you’re not seeing results from sit-ups/crunches, it’s because there is still fat around the belly. Like you said, you must lose weight first. The fat in that area will disappear last, so you may have to lose a considerable amount of weight before your abdomen becomes thinner and you start seeing the muscle there. Sit-ups may not be the most efficient, but they still work.
As for me, I’m actually trying to GAIN weight. Unfortunately, I’m training to become a professional athlete and, in conjunction with an extremely fast metabolism, putting on the pounds is proving to be quite difficult.
John Says:
August 31st, 2007, 7:02 am
@Anita:
Once you get used to the exercise you should only need to take a day off every two or three days. If it’s just light exercise you really don’t need to break at all (like jogging), but you need to rest your body once in a while and you will feel fresh the next day (that’s why good coaches know when to rest their athletes). If you’re using muscles that you don’t normally use you’ll be sore at first, but just build up little by little and get into a nice routine.
Will Says:
August 31st, 2007, 7:13 am
I play a fair bit of squash, less these days, but very regularly in the past to quite a high level. I was 10th in England at one stage!
I found that it made my stomach muscles very strong. Its due to the fact that with Squash theres lots of bending, lunging and squatting involved and your mid section needs to be strong to pull your body back up from your lunges and to help you balance.
I’d definitely recommend a game of Squash a week to anyone wanting to tone their stomach.
Mitch Says:
August 31st, 2007, 8:38 am
I like the part which says that you should stop eating carbs (at least unnecessary ones) and no more soda. That would be the first step.
But I don’t agree with #1. If you’re that lazy, from the beginning on that you won’t do at least 20 sit ups a day (come on it takes 2minutes) than you probably don’t have have the guts to stick to the other points. And sit ups are good for the abs.
And I think, that in point 4 where you said that protein powder (whey) is bad, I don’t agree either:
1. A normal guy, who doesn’t train in a gym regularly won’t take whey, so you could skip the point.
2. If you do workout, a whey drink is way more healthy, than getting the same amount of protein by eating meat… and abs do need protein to grow
greetings from germany
Roy Says:
August 31st, 2007, 10:32 am
Even though I’m happily married, that picture is great motivation for me to lose weight ;-)
@Mitch I think you misread post 4.
“…and smoothies that contain ice cream and juice INSTEAD of real fruit and protein powder are no better.”
It says the smoothies that contain ice and juice are bad, not smoothies that have real protein and real protein.
BD Says:
August 31st, 2007, 11:04 am
One of the biggest misconceptions people have is that doing crunches or situps will burn fat off of your stomach. Remember:
spot reducing fat is not possible. As the article says, you need to exercise to get rid of fat (and not just cardio, ideally — lifting weight actually burns fat faster than cardio), and then worry about those ab muscles. No matter how many crunches you do, if you have fat over those muscles you’ll never see them.
Dan Says:
August 31st, 2007, 11:18 am
I had a friend who was trying to lose weight and was able to get her body to where she wanted except for a layer of fat on her abdomen (personally I thought she looked great at that point). I didn’t see her for a few months and when I did, the layer of fat was gone and her abs looked fantastic. When I asked her how she did it she told me she just stopped drinking milk (even non-fat).
Matt Says:
August 31st, 2007, 12:16 pm
Yikes, NSFW image. C’mon, keep em’ work friendly! I have a 19″ monitor!
Matt Wolfe Says:
August 31st, 2007, 12:52 pm
That is a great guest article and definitely the one part of my body that can use the most work. I just have a hard time cutting out pastas…
Mary Says:
August 31st, 2007, 15:34 pm
I’m definitely interested in the hormonal relationship to weight control. Please add the additional links to the comments.
Dean Says:
August 31st, 2007, 15:35 pm
Great article, as usual. So simple and to the point, very Zen.
I have quit drinking pop and cut down on the beers as well as drinking 3-4 32oz jugs of water a day. I have dropped 15 pounds in 2 months doing just this.
I just recently started a combination of the http://www.iwantsixpackabs.com/my_video_journal.html (Week 1 and 2) and the http://www.shovelglove.com/ (Phase 1) workouts. They are fun and really quick and easy. I am starting to see a difference and I feel healthy and more fit.
Sara Says:
August 31st, 2007, 15:50 pm
Hi everyone - thanks for your nice comments! :)
Mary, here are a couple helpful links:
A book that may be useful to you: http://www.herplace.com/books/women-weight-hormones.htm
And an interesting four-week hormone balancing plan from Prevention (I can’t endorse it personally but it looks quite sensible - it’s basically practical stress management): http://www.prevention.com/cda/article/turn-on-your-weight-loss-hormones/471068f271903110VgnVCM10000013281eac____/weight.loss/strategies.for.success
And here is an easy-to-understand medical resource explaining hormone function, adrenal fatigue, and weight gain: http://www.med-library.net/content/view/200/41/
I hope this is useful! :)
Modern Worker Says:
August 31st, 2007, 16:07 pm
Excellent starting points, perhaps this could be elaborated upon in a future post for those of us who are already hitting on all the aforementioned cylinders.
Leo Says:
August 31st, 2007, 16:08 pm
Is that image really nsfw? What do others think? I didn’t even consider that … I can definitely remove/change it if others agree.
Hormona Says:
August 31st, 2007, 16:20 pm
Yes, please add the links to hormonal relationships! That would be very helpful.
joe Says:
August 31st, 2007, 16:23 pm
Keep the Image its good motivation. Its safe for work.
Sarah Says:
August 31st, 2007, 16:44 pm
Keep the image. The image is fine. How is it wrong? If it was a picture of a guy with great abs I’m sure you wouldn’t think twice about it! The only “naughty” part on the breast is the nipple, which is very much covered. Also, it’s not something you couldn’t see any day of the week at your local gym or park.
James Says:
August 31st, 2007, 16:53 pm
Regarding salt:
First, you may want to encourage your readers to cut back on the salt. Regardless of how slim you get, if your systolic blood pressure rests above 140, you’re begging for a cerebrovascular accident.
Second, most salt sold for consumption, especially table salt, is iodinated. So long as you have adequate iodine in your diet, and if you can afford the Internet you probably already do, eating extra salt for the iodine is like drinking a milkshake for the calcium.
Grunt Boy Says:
August 31st, 2007, 17:00 pm
LOL, Wow. I would like to know what military manuals you read, but I can personally tell from 10 years in the Army as a Rifleman that the military does not discourage Sit-ups or crunchs. As a matter of fact they are mandatory.
newlife Says:
August 31st, 2007, 17:08 pm
You mentioned something about the hormonal balance & metabolism, Can you please direct me to resources that help in that field. Thanks
leah Says:
August 31st, 2007, 18:18 pm
Please tell me more about hormones and weight gain (or difficulty losing weight). I have been following a very healthy no processed foods, no “bad” carbs, 6 small and balanced meals a day with daily cardio, alternating days of light weight/high reps, and two dance classes per week and haven’t lost any weight in over a year. (And I’ve been STRICT). I’m frustrated, at a loss, and DESPERATELY need to see some results. My stamina and will-power need a boost — I think I may have hormone issues. I do have a lot of stress in my life — but the exercise helps. I am currently about 100 pounds overweight. Since 2005, I’ve lost 70 pounds the healthy way — and I’ve been at a plateau since last November. I’m GOING CRAZY. Help! Thanks! : )
Nunya Bisnas Says:
August 31st, 2007, 18:34 pm
Sea Salt isn’t iodized and generally doesn’t contain very much iodine when compared to iodized salts; hence, the disclaimer you’ll generally find on sea salt containers warning about the lack of iodine.
see http://www.saltinstitute.org/iodine-seasalt.html for reference.
dr. esm Says:
August 31st, 2007, 18:58 pm
table salt would have no less iodine than sea salt. indeed, it usually has more. please modify your advisory.
Patrick allmond Says:
August 31st, 2007, 19:27 pm
Don’t do #1 - it needs to be a part of your routine and done correctly it is good for your posture.
But #5 needs to be right there at the top. Do not expect any food (or lack thereof) to solve your problems. Get up and get moving. It will solve the belly and so may other problems in life.
xo,
Patrick
Max Says:
August 31st, 2007, 21:29 pm
..or you decide not to worry about such things.
Diet and exercise for health, fitness, fun, etc. is OK but focusing on having a “sleek sexy core” (as the commericals say) doesn’t strike me as very zen.
Besides which, you’d be suprised how many men and women find a well-rounded belly (not to mention a well-rounded body) sexy as hell. Flat abs being all that. ;-)
Max Says:
August 31st, 2007, 21:33 pm
* Aiee! Foiled by the tag police! The last line was supposed to say “flat abs does not equal being all that” (but the greater than and less than signs got yanked out.) We now resume your program already in progress.
Strange Anonymous Says:
August 31st, 2007, 21:41 pm
It was good.
Pls post the links for stress reduction.. I am really losing lots of things because of stress.
Modern Worker Says:
September 1st, 2007, 2:09 am
Image is work-safe, in my opinion. Keep up the good work, Leo.
Bill Says:
September 1st, 2007, 3:24 am
Question on the standing weight lifts: Should your arms end up in front of your body or to the side? Finding it hard to visualise?
Thanks
Mary Says:
September 1st, 2007, 8:44 am
Thanks for the links. I’m going to try the exercise you recommend and I’ll look for the book in the link at the library. I don’t want a sleek model body, just a healthy fit one.
Brian Tanaka Says:
September 1st, 2007, 12:32 pm
I’m glad you mentioned martial arts as a good activity for better abs. I’ve studied Aikido and Brazilian Jiu Jitsu (not to be confused with copoeira — that’s something else altogether), and both demanded and developed a ton of core strength. I’m not sure how abs-intensive the kicky-punchy martial arts are, but both Aikido and Brazilian Jiu Jistu involve a lot of rolling and wrestling and you can’t help but get an amazing ab workout with either of them.
skinny gordon Says:
September 1st, 2007, 19:33 pm
i’m very very happy to see a way to loose your gut without doing situps.
Perfect Life Project Says:
September 2nd, 2007, 18:42 pm
Whoever thinks that image is NSFW must have a very boring or regimented workplace. Its a great image. Nothing better than a beautifully toned torso.
It put a bit of Zen in my day :)
Relax guys….a healthy body is nothing to get uptight about.
Jonathan Says:
September 2nd, 2007, 20:41 pm
This is a great article. I’ve been telling people for years that no matter how many sit-ups they do their 6 pack will never shine though until they get rid of the fat.
Great tips, Thanks!
Kevin Says:
September 3rd, 2007, 21:18 pm
Nice article, and picture. It is nice that you linked back to the photographer’s flickr stream, but the license on the photo is creative commons ATTRIBUTION, non commercial, no derivs. It could be that you asked permission to display it without attribution, but clicking through did raise the question for me. Even if you did, I think it would be more appropriate to give the artist his due, especially since you are getting to use the image for free.
Leo Says:
September 3rd, 2007, 23:14 pm
@Kevin: Thanks for the info. I didn’t intentionally slight any of the photographers on this site … I was misinformed about how to give credit. I only provided a link. I’ve now given additional credit, which I hope is sufficient, and I’ve spent the last hour giving credit to other flickr photos on this site and will continue to do so over the next week.
Also note that some photos on this site do not have credit because they have a different type of license … only the ones that previously had (or still have, in some cases) a link to the original flickr photo came from Flickr.
Cliff Says:
September 12th, 2007, 11:57 am
You hit on some good points in the article but I think “Lose Weight” is kind of vague. Most ppl want to lose weight they just don’t know how. Here are some proven suggestions that will help you reach your goals sooner.
(1) Eat 5-6 smaller meals/day pref. consisting of at least one portion of protein-rich food and one portion of low sugar carbohydrate (baked potato, veggies, salads, oatmeal, etc).
(2) Drink 8-10 glasses of water/day including with every meal.
(3) If you don’t already have an active lifestyle get one. Most people need about 30mins of cardio or vigorous activity 2-3 times per week to maintain those lower bodyfat percentages you mentioned unless they work in a very active profession. For best results vary both the type of excercise and intensity of the cardio often. I would suggest that some form of “interval training” or “HITT” cardio be used for at least some portion of your cardio plan for best results.
Zoe Says:
September 14th, 2007, 20:43 pm
Great direct article on what people need to know about that ever so complained about “tummy!”
It seems as though there is quite the controversy over sit-ups vs. no sit ups.
Can your 4 abdominal muscles be toned doing CORRECT sit-up… yes. Can they be toned without sit-ups… yes!
Personally I prefer to gain abdominal muscles with a more total body workout because I feel that it is more transferable to everyday actions. I also recommend this to my clients, as a pilates instructor.
Especially in a day and age where time is SO precious… why not do an exercise(s) that tones the entire body INCLUDING the abs. It’s a matter of getting more for your… time! (this generally means money as well…)
Not to mention that those of you who exercise for a reason more than physical appearance: better posture, conditioning for sports, conditioning for dance, etc will benefit more from a full body exercise than specifically that ab muscle group. In sports and every day life we use our entire body, not generally just the abs.
So when Sara says “it’s better to do integrated exercises that strengthen your entire body” in the article above. I think she is right on and everyone would be wise to follow this advice. Though you can obtain a flat tummy many ways… you have to think about what is going to benefit you the most and make the best use of your time!
Zoe Says:
September 14th, 2007, 20:47 pm
Oops… last comment lacked the link.
Along the topics of toned muscles, abs, weight loss, and diet… check out http://thinkpilates.com/pilates-exercise-and-weight-loss/ to see where pilates fits in.
-Zoe.
Santiago Jaramillo Says:
September 15th, 2007, 10:21 am
The Atkins diet is not a very good way to go, as cutting carbs completely from your diet will leave your body to count on decomposing fats and protein for energy.
The problem with this is the by-products of fat and protein are acids fatty acids and amino acids which will make your body enter acidosis. This is definitely not a good thing for your body.
Make sure you know the consequences of the Atkins diet beforehand, if you decide to use it.
cory Says:
September 17th, 2007, 4:54 am
Great blog. I really liked it. I have also created a lens in same niche. This is my first time, hope u guys like it. Here’s brief intro: yoga for Weight Loss - The “Whole” Person Approach to Successful Weight Loss although not commonly thought of when thinking of weight loss, yoga is a surprisingly effective means of losing weight and keeping it off. Yoga’s gentle exercises are perfect to get you started on losing weight, especially if you have been inactive for a long time. It can be performed by people at all levels and performing yoga for weight loss not only provides physical benefits but psychological ones as well. For more detail visit here:
http://www.squidoo.com/Yoga-for-weight-loss/
Jennifer Lee Says:
September 17th, 2007, 19:23 pm
hurray for the simple 6 steps! Time for me to start attending the 8am yoga classes! >,
Megan Says:
November 8th, 2007, 19:39 pm
I would like to know more about hormones and weight loss/maintenance.
thanks,
Megan
Megan Says:
November 8th, 2007, 20:06 pm
Oh yeah, what do you think about diet sodas?
Leo Says:
November 8th, 2007, 20:11 pm
In my opinion, diet sodas don’t hurt, but they don’t help either. If they help wean you off a soda addiction, go for it … but water is better. :)
Kristal Says:
December 12th, 2007, 15:17 pm
I have just been told by my Dr. that I have a Thyroid disease called Hashimotos Disease. I have noticed people who have a Thyroid disorder gain weight. I have gained weight but I was sure it was from a combination of having 2 kids and on the depo shot. I am about 16 lbs. over my weight class according ti my height. My Dr. told my thyroid is not active so we will just leave it alone. My question is, do you have any information on this disease and if it does effect your weight? I do excersize and try to eat right but I’m not seeing results.
youngGURL15 Says:
January 26th, 2008, 11:45 am
well i’ve been trying this new workout plan its called the balance ball total body workout and it does combine strength, stretching, weight and etc. but i just dont really see whole lot of improvement at least not in my midd section. do you think i should keep doing it or try something else?
Lori Says:
February 10th, 2008, 23:22 pm
Eliminating Carbs is the worst thing you can do.
If you don’t get your energy from carbs, you’re getting them from protein, which your body works harder to get. Protein also contains nitrogen which isn’t good for your body, so your body has to work even harder to filter it out!
If anything, cut back on protein and meaty foods, North Americans eat 1.5 to 2 times too much as they’re suppose to. Fill up on carbs! I’m not saying to go eat a dozen doughnuts, but fill up on fruits and vegetables, and whole grain breads or cereals. The bulkier-the better.
It’s not rocket science…go look at the food pyramid, they know what theyre talking about.
I didn’t get my information from any catchy diet book either, I got it from actual nutritionists and classes.
Eddie Says:
March 25th, 2008, 10:24 am
I’ve got a comment on your statement that
“Many of the fittest people on earth – from Navy SEALs to professional athletes – never do a single sit-up and shun crunches.”
I’m not speaking for any pro athelete but I’ve never known a SEAL who didnt get where they were by skipping situps. In fact, they can’t. It’s required for the fitness test. I had to do it when I was in training, they’ve all had to do it.
Situps, leg lifts of all kinds, flutter kicks and the like were a major part of each PT. Just one session would include a combination of hundreds if not over a thousand abdominal exercises including situps.
Like I said, it’s required. Maybe after they’ve retired or been discharged they quit doing situps, but they never made it as a SEAL without them. That’s like saying you know a SEAL who never had to swim.
Donna Says:
April 30th, 2008, 11:45 am
I have been going through a tremendously difficult divorce, and contested cutody litigation stemming from my husbands betrayal with my closest friend.
In the past year i have gained nearly 30 lbs. I am now up at 172lbs at 5′-5″.
If there is any correlation between stress and weight gain, I would like to learn more about it.
I am having a terribly difficult time finding the motivation to excersize. I work full time, and the only time I have to work out is either 6-7am, or 9-10pm, both times very difficult.
Any advice for me?
DCCliff Says:
April 30th, 2008, 12:58 pm
Donna,
Of course there is a correlation between stress and weight gain, just like there is a correlation between stress and drug abuse/suicide/violent behavior/depression. Simply knowing this won’t help you reach your goals.
As for the motivation, we all have to find our own reasons for exercise. Personally I find that exercise helps focus your mind and body on something and offers a distraction in times of high stress. Hitting a heavy bag with boxing gloves or running/biking will help you in more ways than just losing weight — it will also help you have some much needed “me time” in your stressful life.
People were not created to sit in an office all day (or at home) and led sedentary lives. Find something (anything) athletic that you can set goals with and run with it. Yes it is difficult to find time to exercise, but everyone struggles with this, be happy that you are healthy and able to exercise, your health is a gift from the Creator. Make exercise time about you and YOUR goals, set GOALS, don’t just read blogs or books, look at yourself in the mirror and visualize yourself looking skinnier. If you believe in yourself and act consciously and consistently you will see results and you’ll feel a whole lot better at the same time.
DCCliff Says:
April 30th, 2008, 13:01 pm
http://psychologytoday.com/articles/index.php?term=pto-3126.html&fromMod=popular_stress
Eric Says:
May 20th, 2008, 6:29 am
These are certainly some amazing tips! It’s all about patience and consistency. If anyone wants some specific tips on toning your stomach, please see http://tonethatstomach.blogspot.com/
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