unsightly belly fat

Muscle gain, fat burning, what can I do?

Beginner in exercising, and I’ve vowed to eat no more than 1600 Cal’s a day, and only drink water. What are some exercises I can do to lose fat? Thanks! I’ trying to get healthier, because Marching band has ended, and I want to stay in shape for next season (and try and lose that unsightly belly fat, lol) Any suggestions are appreciated.Thanks!

To lose weight, eat less and exercise more. These links have reliable information.

Ideal body weight calculator for children and adults: http://pediatrics.about.com/cs/growthcharts2/l/bl_ibw_calc.htm

Body Mass Index calculator for children and adults: http://www.keepkidshealthy.com/welcome/bmicalculator.html

This web site from the National Institutes for Health tells how to take charge of your weight: http://www.nlm.nih.gov/medlineplus/weightcontrol.html

Here is a page that explains how to eat a balanced diet for different calorie levels. Although this page is intended for diabetics, this is the same balanced diet that is recommended for everyone. http://diabetes.niddk.nih.gov/dm/pubs/eating_ez/index.htm

A healthy exercise program addresses all five aspects of physical fitness: aerobic endurance, muscular endurance, muscular strength, flexibility, and body fat composition.

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Exercise Recommendations for People Aged 18 to 64

Do both aerobic activities and strengthening activities.

Aerobic Activities
• Do at least 10 minutes at a time.
• You can combine moderate and vigorous activities.
• Slowly build up the amount of time you do physical activities. The more time you spend, the more health benefits you gain. Aim for exercising twice as long as the minimum times below.
• If you choose activities at a moderate level, do at least 2 hours and 30 minutes a week.
• If you choose vigorous activities, do at least 1 hour and 15 minutes a week.

Muscle Strengthening Activities
Do these at least 2 days a week.
• Include all the major muscle groups such as legs, hips, back, chest, stomach, shoulders, and arms.
• Exercises for each muscle group should be repeated 8 to 12 times per session.

From the U.S. Federal government: http://www.health.gov/paguidelines/pdf/adultguide.pdf
Also see: http://www.health.gov/paguidelines/
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ExRx.net explains how to design a healthy workout, gives directions for specific exercises, explains how to stay motivated, and much more. http://www.ExRx.net

You may want to compare your progress to the fitness standards of the U.S. military: http://www.military.com/military-fitness/

Strength training for young athletes: http://www.davedraper.com/youth-strength-training.html

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