I have been exercising most of my life, on the average of 10-14 hours most weeks. I started low carbing about 10 years ago and have done different versions of it on and off. 3 years ago I was dx'd with Type 2 diabetes. I am now on Bernstein. He recommends fairly intense exercise. He says you need to start out with the heaviest weight or intensity level and work at that level until you are huffing and puffing and then switch to a lower weight. I find I can burn tons of calories in a lot less time. When I'm on the treadmill I start at an incline of 15 and gradually work down to a cool down. It is very hard to spot train and the belly is the last to go. Mine is almost flat after 6 kids and losing 75+ pounds. A lot of your belly is weak internal muscles which are the hardest to train. At 121 pounds I still have a small belly, no bikins for me. I'm hoping to tighten it up with another 5 pound loss.