Am I doing this right? How to burn belly fat.

mtarallo

Hi All - been using the myfitnesspal app for a about a month or so and lost about 7 lbs. I am tracking everything. I appreciate all the wealth of knowledge you have to offer.

I hope I am doing this right and not starving myself or putting my body into some "mode" where I won't lose the fat, so I wanted to check in with the "experts".

My goal is to reduce overall body fat, especially around my midsection and simply I want to just "cut up" not get bulky - but cut.

I am 5'7" and was 160 when I started and am now at 153.

I have been performing cardio 5 days a week / 30 mins per day burning about 340 cals per session according to the treadmill computer. I take Friday and Saturday off - but still watch my calories.

I am using 10 lb dumbbells while on the treadmill performing light, various upper body exercises.
I am performing HIIT routines where I run at high speed for 30-60 seconds and then rest for 60-120 seconds. I perform this about 6-7 times during my 30 min session.
I also perform a few sets of pull-ups and do a 10 min Nexersys (strike machine) Avatar training session after running.

So I guess I am burning a bit more than the 340.

I have noticed a difference thus far - but still feel I have a long way to go to get to the desired "cut". (I'll be introducing core and sit-up routines shortly)

I am limiting myself to 1500 calories per day. I performed my BMR which was around 1648 and my daily calorie needs are 2482.5 based on the equation. http://www.bmi-calculator.net/bmr-calculator/

Then subtract 500 calories for every lb I want to lose so - I figured 1500 / day should be good.

I have been able to sustain myself on this without any issue and have been actually coming up with a 200 to 400 / day calorie deficit - because of the exercise.

I am at about 50% carbs 30% protien and 20% fat. I want to get this to 40 / 40 / 20 - but it seems that everything has carbs in it.

A few questions:

Can I eat these extra calories at any time - after a workout or later in the evening - or will that screw something up? For example if I get hungry at 10pm and have a bowl of grape nuts with almond milk - will that just screw me over?

If I am coming in at a deficit - how do I know that my body is burning the fat stores in my mid-section and not burning muscle or other carbs that I have eaten for energy etc. that day. For example like if there is some sort of "mode" my body might be in if it recognizes a deficit - will it hold on to the fat for reserves etc.? I have heard strange things here and there.

I heard that eating more calories is better (good calories) - but then I also hear if you are in a calorie deficit you will lose weight. (how do I know it is the fat weight, etc)

Thanks All

purpleipod

A calorie deficit to lose overall fat is all that will work, don't get discouraged if it doesn't magically disappear from your stomach as fast as you'd like it to.

mtarallo

Thanks purpleipod - love your pic too - been meaning to get that game. Take care.

purpleipod

I've noticed (most) men tend to hold the majority of their weight in their stomach if they have any excess, so it may come off fairly quickly.