i'm thin all the way, but only belly, 44-46" can anyone help!!!
44- 46 inches ? That is bad. It is going to take a lot of time to lose that fat and let me assure you that there is no easy way out. I used to weigh 100 Kg+ and it takes a lot of time and energy to lose weight. Here's my advice:-
1. Cut down starch (that means rice and wheat). You are not going to lose much weight if your starch intake remains this high.
2. Up the protein. I recommend a bowl of sprouted chana or moong dal with every meal. It has very low carbs, high protein, you don't have to cook it and it fills up your belly nicely so you will eat less. Also in the morning you will poop like a king
3. You need to get cardio in any form you get it. If you have a waist of 44-46", you probably can't run right now. I know I couldn't and my waist was only 36-38". You will probably hurt yourself if you try to run 3 km right away. You will need to run one mile straight before you can run two miles.
Learn to Run One Mile
Learn to Run - Beginner Training Schedule to Run Two Miles
Once you can run reasonable distances, then you should start interval training by intersperse your running with 100 m sprints every 300 meters. It works wonders for your heart, respiration and strength, although the first few times you do it you feel like killing yourself. Also, get a decent pair of running shoes, because unless you are a short guy, with a 44" waist you probably weigh a lot. Avoid running on roads, pavements or concrete. Go for a park or a dusty trail, it will be easy on your ankles and knees. Believe me, when you weight a 100 plus, every step sends shock waves up your ankles and knees. If you live in a hot area like I do, start running before sunrise.
4. Quit beer, stick to liqour. It sucks in summers but that's the way it has to be.
5. Start some basic plyometric exercises, because one of the first things that are lost with increased weight are agility and balance. Plyometric exercises are meant to boost your explosive strength and can be done easily at home. Star jumps, lateral jumps, box jumps, clapping push ups and burpees. They will help you gain back your lost athleticism and take out the 'clumsiness' that comes with increased weight. Your body weight will only work to your advantage here by adding resistance
. So after 6 months, you might or might not lose a lot of weight, but you can take plenty of people down on a wrestling mat if you do plyometrics
6. Quit smoking if you do, it will mess with your cardio. Also from my personal experience, only exercise keeps me away from cigarettes.
7. Get back on your weight training if you can or do basic bodyweight exercises at least. Every new fiber of muscle helps, because even when it is not in use, it consume energy all day long to survive.
The first 3-4 Kgs would come very quick, within a two to three weeks, because the liver stores some 2 Kgs of water which it releases along with stored sugar and you also lose a bit of water weight. Don't get too exited with that weight loss. It will take about an year to lose 20 Kgs without resorting to starvation, so you are probably looking at 2 years of pain and a lifetime of healthiness. Welcome to the DFI weight watchers club
