Hey guys, quick question. Background first... I am not in to exercising at all. I mean AT ALL. Never have been. I also don't eat particularly healthy, but don't feast on a ton of junk either. If anything my wife thinks I don't eat enough. I am 6'1 and 170-175, and while not overweight by the numbers, I have zero muscle or tone and carry all my weight in my belly.
My last job was fairly physical and would keep me on my feet and physically active throughout the day. I am now unemployed and will be a SAHD with my almost 2 year old for a while. I am never going to be buff or ripped. That is not my goal. And I am not committed enough to devote much time to exercise. But I'd like to lose a little bit of the flab around my middle.
I would be happy to hear any suggestions you experts may have for exercises a lazy person like myself can do around the house during my new free time to help with my belly.
The good news is your BMI (Body mass index) is 22.4 which is in normal range, so you are at a good starting point. Here's a chart for perspective:
I'm 5' 10'' and 157 pounds and Here's my routine:
Diet - I reduce sugar and carbs as much as possible, so no soda or juice. No junk food. I eat a variety of proteins (Steak, chicken, fish, eggs ect) and that's the main part of what I eat. Red meat in moderation. If I do eat carbs (Pasta, bread, rice) then I eat brown rice or whole wheat pasta and bread. I do whey protein drinks twice a day, and if I exercise, I have it right after.
Cardio- I've been able to reduce belly fat with cardio. I got a $250 dollar elliptical machine for my place and I absolutely love it. I've always hated cardio, but this thing is easy, convenient and comfortable to use. I do around 15 mins at least 3 times a week. Now that's just me, if you want to just jog around the neighborhood or do a treadmill, that works too. I just know that elliptical is easier on the knees, so that's what drove that decision.
-Even just walking around the neighborhood or the local park would be a good start as well. Burning belling fat I found works best when you get your heart rate up, as with cardio exercise. Just walking around has its limitations.
Weight lifting - This helps build muscle. I do all free weights, using a weight bench and standing. If you never lifted ever in your life, I would probably start with 20 pound dumbells and see how they feel. Then I do the following.
1. Dumbell flies (on the bench)
2. Bent over rows (on the bench)
3. Shoulder press
4. Tri-cep kick backs
5. Bi cep curls
6. Shoulder shrugs
7. Dumbell press (on the bench)
8. Behind the back
There's video of all those weight exercises on youtube so you can see how they are done. And you can add and remove what you want to. And if you want to build muscle, you MUST consume protein. I recommend Gold standard whey protein. Its quick and easy.
That whole routine has worked well for me, so try out what you think you would like and then from that build your own routine personalized to you.