I am trying very hard to become more fit and I really want to drop a few more pounds. I am 28, 5'6 and weight about 130. I'd really like to get down to 125. I am eating better, which has helped alot... but I was wondering if there was anything I can do to tighten my tummy and tighten and lift mybutt without having to go to the gym? I do not have the money for a membership or else thats where i'd go! I have been going on pretty long walks up and down hills. (i live in a hilly new hampshire town), but thats about it. Can walking do that. I just need some extra help with getting to my goal, as I've never really been into fitness until now. Thanks for all your opinions.View Thread
Research continues to flow in on the benefits of Interval Training as a means of increasing your health and decreasing your waist line.
Here some interetesting information on the benefits of Interval Training in which you push your heart rate into the upper zones for short period of time. As with anything, Interval Training in which you push you heart rate into the upper zone is something you work up to rather than start out with.
"High-intensity interval training is twice as effective as normal exercise," said Jan Helgerud, an exercise expert at the Norwegian University of Science and Technology. "This is like finding a new pill that works twice as well ... we should immediately throw out the old way of exercising."
When compared to people on a normal exercise routine, like jogging, research has shown those doing interval training can double their endurance, improve their oxygen use and strength by more than 10 percent, and their speed by at least 5 percent. Even studies in the elderly and in heart patients found they had better oxygen use and fitness after doing interval training.
Interval Training is also show to be more effective in elevating your metabolism, burning more body fat.
Research (Metabolism (1994) Volume 43, pp.814-818) demonstarted that up to 9 times more bodyfat is burn with Interval Training vs Endurance Training at lower levels. http://www.cbass.com/FATBURN.HTM
BIA is an acronym for Bioelectrical Impedence Device. "This technique uses a machine that sends harmless and painless electricity through a person's body to "weigh" each of the different kinds of tissue in their body." http://www.webmd.com/diet/diagnosing-obesity
The Wedmd articles goes on to incorrectly state, "BIA is very accurate..." Nothing could be further from the truth. The BIA devices sold in the stores are incredible inaccurate when it comes to measureing you bodyfat.
I've seen the inaccuracy from the perspective of working in a retail fitness store that sells them. I've never sold one myself but I have had individuals buy them from me.
The distinction of selling vs buying them is that, selling indicates that I advised a customer to purchase a BIA based on my knowledge that the BIA is a good investment. It is NOT.
Buying one from me, pertains to an individual's decision to purchase the BIA, after I have educated an individual as to the inconsistance of the BIA.
I have seen those inconsistencies in the BIA as a personal trainer. The fluction in the bodyfat percentages drive people up the walls.
Let's Look At Some Numbers
As an example, let's say you weight 200 lbs. Your bodyfat percentage one day is let's say 20%. The next day, which often happnes, your body fat percentage is 22%.
That means gained 4 pound of fat in 24 hours. The next day, your body fat percentage might be 18%. That would mean that you lost 8 pounds of fat in 24 hours.
So, which reading is the right one? The answer is that you don't know.
The only thing consistent about the BIA is it INCONSISTANCY. The inconsistency is makes it very confusing.
Some of the inconsistance has to do with your hydration level. Upon waking, your are a bit dehydrated. Thus, it will show that you have more bodyfat than it does.
Also, if you have eaten, exercised or showered/bathed in the last few hours, it skews your bodyfat percentage reading.
BIA Models...Scales or Hand Held...More Problems.
Another problem with BIA devices is they are Site Senstive. That means the BIA is most senstive to where you make contact with it.
Scale BIA devices that you stand on, tend to be skewed toward your lower bodyfat percentage. If you tend to store bodyfat in the legs and hips, as most women do, then the Scale BIA will indicate that you are fatter than you really are.
Hand held BIA devices are skewed toward your upper bodyfat percentage. If you tend to store bodyfat in the arms and chest, then the Hand Held BIA will indicate that you are fatter than you really are.
"Also reducing the reliability of this method is the variation between models of the BIA devices: for instance when comparing outputs from a Tanita scale to an Omron Body Logic handheld device the Tanita scale overestimated the percentage body fat in college-aged men by 40% and in college aged women by 55%." Exercise physiology: Basis of Human Movement in Health and Disease, Second Edition, Lippincott Williams & Wilkins, 2006 http://en.wikipedia.org/wiki/Body_fat_percentage#cite_ref-8
You are encouraged to report negative side effects of prescription drugs to the FDA. Visit the FDA MedWatch website or call 1-800-FDA-1088.
The opinions expressed in WebMD Communities are solely those of the User, who may or may not have medical or scientific training. These opinions do not represent the opinions of WebMD. Communities are not reviewed by a WebMD physician or any member of the WebMD editorial staff for accuracy, balance, objectivity, or any other reason except for compliance with our Terms and Conditions. Some of these opinions may contain information about treatments or uses of drug products that have not been approved by the U.S. Food and Drug Administration. WebMD does not endorse any specific product, service or treatment.
Do not consider Communities as medical advice. Never delay or disregard seeking professional medical advice from your doctor or other qualified healthcare provider because of something you have read on WebMD. You should always speak with your doctor before you start, stop, or change any prescribed part of your care plan or treatment. WebMD understands that reading individual, real-life experiences can be a helpful resource, but it is never a substitute for professional medical advice, diagnosis, or treatment from a qualified health care provider. If you think you may have a medical emergency, call your doctor or dial 911 immediately.