**BELLY FAT**
kaatielove
Posts: 113
Any ideas on how to help lose it???
Thanks!
Thanks!
0
Replies
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Moderate calorie deficit.
Heavy weight lifting.
Adequate protein intake. (1 gram per pound of lean body mass).0 -
Moderate calorie deficit.
Heavy weight lifting.
Adequate protein intake. (1 gram per pound of lean body mass).
^^this0 -
Sadly the body can't be told where to cut fat from. You can build bigger arms, bigger legs, and even get a thicker neck but the fat just comes off wherever it chooses to come off from. Dang it if isn't always the place you least like it to be.
Just keep working on your diet. Eat good (Clean food, good macros, plenty of protein) at a 500 calorie a day deficit, do 30 minutes of cardio 4-5 days a week, and add in strength exercise if you can. Other than that it's just a waiting game.
Not sure how much you need to lose or what you current body fat is at. If you're getting near 20% you might have to resort to some extra tricks to get your body to let go of the fat. Fasted cardio (cardio first thing in the morning before eating) works well for me but I'm trying to cut back on the cardio. Personally I'm trying out Intermittent Fasting for a few weeks to work on that stubborn lower back fat that guys have an issue with. The important thing is to not give up and keep working on ideas until you find what works for you.0 -
Moderate calorie deficit.
Heavy weight lifting.
Adequate protein intake. (1 gram per pound of lean body mass).
^^this
Thirded.0 -
core exercises/workouts as well as watching what you eat (eat high protein foods)0
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yay0
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Cut bad carbs and limit the healthy ones!!0
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Cut bad carbs and limit the healthy ones!!
Nope.0 -
Cut bad carbs and limit the healthy ones!!
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WINNER.Moderate calorie deficit.
Heavy weight lifting.
Adequate protein intake. (1 gram per pound of lean body mass).
Oh and I'll add PATIENCE to the list.
A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition0 -
Moderate calorie deficit.
Heavy weight lifting.
Adequate protein intake. (1 gram per pound of lean body mass).
^^this
This and that, plus time and patience.0 -
You could do all the core exercises you want and eat clean, but unless there's a calorie deficit, it ain't gonna happen. If you forgot to add that, then I just did for you.core exercises/workouts as well as watching what you eat (eat high protein foods)
A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition0 -
Myth.Cut bad carbs and limit the healthy ones!!
A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition0 -
Cut bad carbs and limit the healthy ones!!
Don't listen to this person.
Listen to these peopleModerate calorie deficit.
Heavy weight lifting.
Adequate protein intake. (1 gram per pound of lean body mass).]WINNER.
Oh and I'll add PATIENCE to the list.
A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition0 -
SO I reached my goal weight but still have all this belly fat.... I was under eating... at 800 calories. Over the last few weeks, have increased them to 1200, because my doctor insisted. I do strength training 4 days a week and cardio the other 3. Is that enough of a deficit to lose the rest of this belly, bra and back fat and build lean muscle? I'm 5'4" 118 pounds.0
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SO I reached my goal weight but still have all this belly fat.... I was under eating... at 800 calories. Over the last few weeks, have increased them to 1200, because my doctor insisted. I do strength training 4 days a week and cardio the other 3. Is that enough of a deficit to lose the rest of this belly, bra and back fat and build lean muscle? I'm 5'4" 118 pounds.
You could probably eat at lot more than 1200 calories. Do a search for "eat more to weight less"0 -
I have a calorie defecit but i noticed the key thing is also HEAVY LIFTING.
but i have carpal tunnel on both hands constantly wearing braces n with pain spurts here and there and i can't do heavy lifting. this means im SOL?
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SO I reached my goal weight but still have all this belly fat.... I was under eating... at 800 calories. Over the last few weeks, have increased them to 1200, because my doctor insisted. I do strength training 4 days a week and cardio the other 3. Is that enough of a deficit to lose the rest of this belly, bra and back fat and build lean muscle? I'm 5'4" 118 pounds.
What kind of strength training?
The reason you still have belly fat is that you did a very low calorie diet and lost a lot of muscle instead of all your fat, leaving you at a low body weight with a high body fat percentage. A MODERATE calorie deficit, heavy strength training and protein prevents muscle loss as much as possible.
In your case the damage is already done. You should probably start eating at a calorie surplus (2500 calories or so), doing heavy weight training (compound moves, 6-10 reps per set) and try to gain some muscle back before you continue to try to lose any more fat.0 -
Very tough to build lean muscle on calorie deficit. And yeah your BMR alone is 1374 and if you're training hard, you may not be eating enough.SO I reached my goal weight but still have all this belly fat.... I was under eating... at 800 calories. Over the last few weeks, have increased them to 1200, because my doctor insisted. I do strength training 4 days a week and cardio the other 3. Is that enough of a deficit to lose the rest of this belly, bra and back fat and build lean muscle? I'm 5'4" 118 pounds.
So are you lifting light weights/high reps? Or high weight/low reps?
A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition0 -
Every single day.
Keep working towards your goal. Eat right. Be active.0 -
Pretty much what I figured! I have been increasing my calorie count slowly... because I'm terrified of gaining much back. As far as the strength training, I do core boot camp.0
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SO I reached my goal weight but still have all this belly fat.... I was under eating... at 800 calories. Over the last few weeks, have increased them to 1200, because my doctor insisted. I do strength training 4 days a week and cardio the other 3. Is that enough of a deficit to lose the rest of this belly, bra and back fat and build lean muscle? I'm 5'4" 118 pounds.
What kind of strength training?
The reason you still have belly fat is that you did a very low calorie diet and lost a lot of muscle instead of all your fat, leaving you at a low body weight with a high body fat percentage. A MODERATE calorie deficit, heavy strength training and protein prevents muscle loss as much as possible.
In your case the damage is already done. You should probably start eating at a calorie surplus (2500 calories or so), doing heavy weight training (compound moves, 6-10 reps per set) and try to gain some muscle back before you continue to try to lose any more fat.
Awww c'mon! Can't I do something in the middle? So I can lose a little more fat and gain muscle at the same time?0 -
Everything I was going to say has been said. I am so slow on the interwebs
Good luck to you:flowerforyou:0 -
Bump for future reference.0
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I see a lot of posts saying strength training. What kind of strength training?0
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Pretty much what I figured! I have been increasing my calorie count slowly... because I'm terrified of gaining much back. As far as the strength training, I do core boot camp.
I get that. Someone above mentioned reading up on "eat more, weigh less" You should do that. I was eating at 1200 cals/day and I started gaining weight. Once I started eating at a healthy level (I'm around 1700 cals/day) I started to lose weight, gain muscle and I feel much much better.0 -
Ab work would help shed it too I would have thought. Situps, crunches, leg raises.0
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Bump0
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for later0
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Full body. And that doesn't mean lifting light weights/high reps. To increase "strength" you have to overload the muscle (which doesn't lead to muscle gain on calorie deficit) and using light weights doesn't achieve that. Heavy/light being relative to each person.I see a lot of posts saying strength training. What kind of strength training?
A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition0
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