stomach fat loss

chrisallcock

hi im looking for tips and advice on what foods and exercise are best to shift my belly and love handles for a more toned look to my stomach

Smcnie

General cardio will give you inch loss all over but you need to target your abs & obliques with crunches, sit ups etc at least 3 times a week. Just go on you tube and type in abdominal exercises for ideas.

Trish_Harte

Low carb / high protein diet will shift the fat, then you can work on the excercise's. Give it a week, take measurements from around your belly button and you will be surprised at how quickly your stomach shrinks and love handles disappear

alanmonks

Cardio will work, but crunches and sit ups are a waste of time. Crunches don't shift fat at all. You have to do something in the region of 750,000 sit ups to shift 1lb of belly fat.

Your diet needs to be looked at and eating foods that keep your metabolism high. High protein low carb is the way forward as the carbohydrate is turned to sugar in the body and insulin is released which turns it into fat.

Doing weights will help with your losing the weight also. Muscles has a higher metabolism than fat therefore you will burn more calories, even at rest. Concentrating on the legs, which are the biggest muscle groups, therefore more calorie burn.

What I will also say is that you cant be selective as to where the fat comes off. You need to keep working hard and the fat will come off where it feels like, but don't be disheartened. Changing your fitness routine every 6 weeks will keep your body guessing too.

Good luck.

salad37

great advice above, also, watch your sugar intake, including beer and alcohol, as it go,s straight to your belly, www.livestrong.com read this short article, some one else on here reccomended these tabs, and i can say they do help!!! cinnamon capsules x

chrisallcock

thanks every1 ))))))))

TRACYW2002

Dr. Oz did a show on foods that help your belly fat turn into "belly flat." The site is
http://www.doctoroz.com/videos/foods-make-your-belly-flat-vs-fat

It is really interesting..


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Newfiedan

fat loss can not be selective, we can not take it from one place and put it where we would like unfortunately, look at it like an ice cube melting, the center of which is the muscular slim you, the rest is the fat, you have to start with the last place you gained, meaning the last place you put it on and work in reverse order so for men that is normally the mid section. To lose that mid section all the core exercises will not make it lose that fat, general fat loss will and take it from a guy who wishes he could lose it there first I am down to just under 20% bodyfat now and still have a bit of a muffin top that is slowly going away. Women the same thing, hips and butt are usually the last place to lose the fat.

Newfiedan

Your diet needs to be looked at and eating foods that keep your metabolism high. High protein low carb is the way forward as the carbohydrate is turned to sugar in the body and insulin is released which turns it into fat.

Doing weights will help with your losing the weight also. Muscles has a higher metabolism than fat therefore you will burn more calories, even at rest. Concentrating on the legs, which are the biggest muscle groups, therefore more calorie burn.

Good luck.

I would recommend that you best elaborate on the low carb as low carb is not as effective as slow digesting carbs with weight loss. Remember that carbs are not the enemy here, refined carbs are the enemy slow digesting carbs have a much more positive effect on weight loss.

bonbon1472003

The trainer at the gym where I go said the Plank was the best for that roll of fat

Newfiedan

bodybuilding.com shows the most effective core exercises. Plank is good but not the most effective.

alanmonks

Your diet needs to be looked at and eating foods that keep your metabolism high. High protein low carb is the way forward as the carbohydrate is turned to sugar in the body and insulin is released which turns it into fat.

Doing weights will help with your losing the weight also. Muscles has a higher metabolism than fat therefore you will burn more calories, even at rest. Concentrating on the legs, which are the biggest muscle groups, therefore more calorie burn.

Good luck.

I would recommend that you best elaborate on the low carb as low carb is not as effective as slow digesting carbs with weight loss. Remember that carbs are not the enemy here, refined carbs are the enemy slow digesting carbs have a much more positive effect on weight loss.

For me, i would say 50 - 150g of carbs per day. you are right, slow releasing carbs are good, just dont overdo them. have a look at the GI index. any food that score between 0 and 69 are considered low to medium and will provide a consistent amount of energy without messing up the bodies balance and cause the food to be stored as fat.

rileysowner

As stated by some, you can't site reduce. You can't choose where the fat will go from first. Nor can you move fat around. Your body can do two things with fat. It can increase it and it can burn it. When it burns it, you body will pick fat from wherever it wants to usually the last place you put it on will be the first place it will come off, and the first place you put it on will be the last place it will come off. I have that right now where my fat layer that used to be quite even is not rather uneven. Thankfully most of it is gone.

As to losing fat. The best fat burning exercise is Interval training of one sort or other. Everything from standard Interval Training to High Intensity Interval Training, to Metabolic Resistance Training will do far more for burning fat than Cardio. I lost most of my weight and fat before discovering that, but since switching my training away from long duration steady state cardio to various forms of Interval training there has been noticeable reduction in the fat on my body. In fact a study done comparing long duration steady state cardio (think jogging, aerobics classes, cycling on a stationary bike) and High Intensity Interval Training (HIIT). The results where showed not only did the HIIT group lose more fat based on the use of skinfold calipers, but when the difference in training time (HIIT usually takes about 20 minutes more or less) HIIT burned 9 times the amount of fat. I read that and decided that normal Cardio is just a waste of my time and moved to all Interval Training either HIIT or Metabolic Resistance Training.

chrisallcock

when u say interval training do you mean say sprinting for some minutes then slow down for say 1 minute then sprinting again and so on?

alanmonks

Yeah, anything like that. You increase your work rate for short bursts, up to a max of 2 minutes I would say to get the best benefit, then jog to recover and once your breathing is back to normal, go again. Fartlek is a form of interval training. You may go for a 5k run, but every now and tehn, you pick an object in teh distance and you up your pace to it.

It can be a killer, and is a total lung buster, but has proved to be brilliant for shifting fat.

chrisallcock

well ive just started the "interval training" as you call it at my local gym as i have been told before its better for the weight loss so it has confirmed it even more by you guys on here so im gunna get stuck in....last week i ran a steady 7mph for 20mins to warm up then sped up to 8mph fpr 2 mins then down to 6.5mph for 1min then back up to 8-8.5 for again 2mins, i did this for a further 20mins.....how does that sound?

alanmonks

Yeah, thats pretty much a "Fartlek". Good stuff, keep mixing it up with weights also and you will see results very soon.

zoibas

Yeah, anything like that. You increase your work rate for short bursts, up to a max of 2 minutes I would say to get the best benefit, then jog to recover and once your breathing is back to normal, go again. Fartlek is a form of interval training. You may go for a 5k run, but every now and tehn, you pick an object in teh distance and you up your pace to it.

It can be a killer, and is a total lung buster, but has proved to be brilliant for shifting fat.

so would you say, for a non active guy that never worked out a day in his life and is 52 years old, my elliptical hill climb (it varies the rpms and resistance over timed intervals) and a few sets of hanging in the door stomach crunches (yes I bought that thing lol) would be a good start? I started february at 195 or so and am down to 176.2 (5' 9") and my mid roll is smaller but still "jiggley". Target weight is about 165.

alanmonks

Yeah, anything like that. You increase your work rate for short bursts, up to a max of 2 minutes I would say to get the best benefit, then jog to recover and once your breathing is back to normal, go again. Fartlek is a form of interval training. You may go for a 5k run, but every now and tehn, you pick an object in teh distance and you up your pace to it.

It can be a killer, and is a total lung buster, but has proved to be brilliant for shifting fat.

so would you say, for a non active guy that never worked out a day in his life and is 52 years old, my elliptical hill climb (it varies the rpms and resistance over timed intervals) and a few sets of hanging in the door stomach crunches (yes I bought that thing lol) would be a good start? I started february at 195 or so and am down to 176.2 (5' 9") and my mid roll is smaller but still "jiggley". Target weight is about 165.

Yeah, definitely. Interval training can be done outside or on a machine that allows you to go up and down the speed settings like an elliptical, stationary bike or treadmill. Make sure you are eating the right foods to 1) keep your energy reserves up and 2) that aid in weight loss. Finding the balance is key to losing the "jiggly" part as you put it.

chrisallcock

well as for food i eat lots of chicken and veg and sum fruit, ive knocked alcohol to the side lines for now much to my dismay lol

chrisallcock

well as for food i eat lots of chicken and veg and sum fruit, ive knocked alcohol to the side lines for now much to my dismay lol

chrisallcock

well as for food i eat lots of chicken and veg and sum fruit, ive knocked alcohol to the side lines for now much to my dismay lol

zoibas

Yeah, anything like that. You increase your work rate for short bursts, up to a max of 2 minutes I would say to get the best benefit, then jog to recover and once your breathing is back to normal, go again. Fartlek is a form of interval training. You may go for a 5k run, but every now and tehn, you pick an object in teh distance and you up your pace to it.

It can be a killer, and is a total lung buster, but has proved to be brilliant for shifting fat.

so would you say, for a non active guy that never worked out a day in his life and is 52 years old, my elliptical hill climb (it varies the rpms and resistance over timed intervals) and a few sets of hanging in the door stomach crunches (yes I bought that thing lol) would be a good start? I started february at 195 or so and am down to 176.2 (5' 9") and my mid roll is smaller but still "jiggley". Target weight is about 165.

Yeah, definitely. Interval training can be done outside or on a machine that allows you to go up and down the speed settings like an elliptical, stationary bike or treadmill. Make sure you are eating the right foods to 1) keep your energy reserves up and 2) that aid in weight loss. Finding the balance is key to losing the "jiggly" part as you put it.

I pretty much meet the nutritional goals stipulated by MFP. Natural peanut butter, chicken, turkey, whole grain breads, almonds, walnuts, oatmeal, and frozen vegatables is my main diet. I use craisins and dried appricots as my in between snacks (with almonds on occasion) which brings me to sugars... my sugar is always high. Hard to keep that to the MFP recommendations. Is dried fruit sugars and those found in the whole grain bread that bad? I have a terrible sweet tooth and had to give up all the chocolates and candies people leave in candy bowls at work ha

alanmonks

Thats all fine. as long as the chicken is cooked right. Use olive oil if your frying rather that veg oil.
Do you eat fish? Tuna is good for fat loss. Another tip is to read magazines like mens health and mens fitness as they all have tios on healthy foods and superfoods that help with fat loss as well as ideas for training. I sbscribe to Mens health and Mens Fitness as well as reading books about nutrition.

Heather75

Fartlek

alanmonks

Fartlek

Was there meant to be more added to this Heather?

chrisallcock

i boil my chicken in just plain water, love it like that, i eat tuna at times but not always

zoibas

Thats all fine. as long as the chicken is cooked right. Use olive oil if your frying rather that veg oil.
Do you eat fish? Tuna is good for fat loss. Another tip is to read magazines like mens health and mens fitness as they all have tios on healthy foods and superfoods that help with fat loss as well as ideas for training. I sbscribe to Mens health and Mens Fitness as well as reading books about nutrition.

Oh yea sorry didn't clarify. The chicken most recently used is Tysons precooked grilled skinless chicken breast. Has some flavoring in it and seems to fit in my calorie budget, not to mention dinner of chicken and brocolli takes 4 minutes from start to finish (4 oz of chicken 2 cups of broccoli, 1 teaspoon water, fresh ground pepper, microwave safe dish with lid) all during a commercial break lol

Newfiedan

intervals can be done by any fitness level and any age, the basics are just to simply push yourself as far out of your comfort zone as you can then back to a normal pace then back up again. It does not matter if your 60 and 600 pounds or 20 and 100 pounds. The idea is the same right across the board. I started out with just running then went into interval training then into metabolic resistance training, some consider what I do to be insane but the results speak for themselves. I feed my body right and get the benefits of that. For the first time in my life I am heading towards a 6 pack and I am going to get there just at my pace doing what works and keeping it simple.