A Runner and his ABs

blackermagic
blackermagic Posts: 32
in Fitness and Exercise
I don't post a lot on these forums, but I have read lots of posts lately...specifically about ABs...but I wanted to ask with my own spin/situation.

I am a long distance runner. I run 1 full marathon a year in January. I also run several long distance races during marathon training season, such as a couple of halfs, 25k and 30k runs leading up to the 26.2 miler. After the marathon race, I increase strength training and lessen the amount I run...depending on the heat here in Houston. Except now...I am now running about 30 miles over 5 runs a week, which is more running days when training (distances might be longer though). I decided that I need to drop more weight to be faster.

My eating habits are pretty decent...I stay away from most carbs except for chips/salsa and some crackers as snacks. I try to stay away from all processed foods and breads as much as I can. I normally eat grilled chicken most of the time with an occasional ground beef or bacon/sausage thrown in there. I hardly ever go over my fat or sodium maximums.

So at this point, I am close to 180 lbs at 5'11", (trying to get to 175lb)...here is my problem. I don't have fat on my face, legs, arms, or chest...but my tummy/waist is another story. What can I do to get rid of that, besides liposuction!?!?

Replies

  • blackermagic
    blackermagic Posts: 32
    Anyone???
  • michellelemorgan
    michellelemorgan Posts: 184 Member
    I'm sorry... I thought running did a great job of burning fat off my tummy itself. It's so strange to me that you're still dealing with it. Have you tried the ab ripper p90x. It's really hard but Ican't imagine that wouldn't nip that fat in the bud.
  • blackermagic
    blackermagic Posts: 32
    I'm sorry... I thought running did a great job of burning fat off my tummy itself. It's so strange to me that you're still dealing with it. Have you tried the ab ripper p90x. It's really hard but Ican't imagine that wouldn't nip that fat in the bud.


    Yep...it's annoying for sure. I have done P90X a few times, but work has me traveling a bunch. I do like Ab RipperX...can hardly make it the whole way though. Weight wise, I am lower than what I was coming out of college. Maybe I need to increase the intensity...I am only running 8:30 min miles on average on my 7 mile runs...ugh.
  • michellelemorgan
    michellelemorgan Posts: 184 Member
    Increasing the intensity would help but you're not running poorly at all. Maybe try the ab ripper every other day or so. It's only 15 minutes and it goes by really fast.
  • blackermagic
    blackermagic Posts: 32
    I will give it a try! thanks for the advice!
  • martinh78
    martinh78 Posts: 601
    Any idea what your body fat percentage is? My belly looks fat and bloated at times, but once I got below 21% it made a vast difference.

    How do you manage on low carbs? Do you preload before the race/distance days?
  • darrensurrey
    darrensurrey Posts: 3,942 Member
    To summarise, you have fat around the midsection and are lean elsewhere?

    A few options spring to mind:
    -increase your running to over 50 miles a week. From my non-scientific research (talking to lots of runners/cyclists/dieters and reading around the subject), running really is a law of diminishing returns due to cortisol increasing as you increase running. The only way to increase fat burn is to run even further. Also, the body becomes more efficient (it's a clever thing) which is why you don't see the likes of Mo Farah disappear (unless you're chasing him).
    -decrease your LISS exercise (running) and do HIIT.
    -do no (or much less) cardio and do weights
    -eat more to ensure you're above your BMR to avoiding ****ing around with your metabolism - I cannot see the likes of Mo Farah thinking "I must eat less than 1500 a day". They probably eat an absolute ton and yet are not chubbers... so what does Farah do? He probably runs for more hours than I sit.

    I could be talking ****, though. No qualifications, just read a lot of discuss ideas with people, learn about others' experiences and mistakes.

    Notice how I didn't talk about doing planks etc... As a runner, you probably have a very good core already.
  • BaileyBoo13524
    BaileyBoo13524 Posts: 593 Member
    It sounds like you need to add in lifting weights to your routine!
  • LisaO85
    LisaO85 Posts: 152
    You can try doing planks, they work your entire core. I will do a traditional plank for 30 seconds then 1:00 then 30 seconds with about:15 seconds rest between. Then I do side planks with hip dips for 20-40 seconds one each side. I will do this several times a week usually at the end of my workout.

    The best thing is if you do travel a lot you can do these anywhere.
  • cedder1
    cedder1 Posts: 139 Member
    You cannot spot reduce fat, however you can tone the area. I would keep up the running routine, but amp up the ab exercises.
  • MissFit0101
    MissFit0101 Posts: 2,382
    It sounds like you need to add in lifting weights to your routine!

    ^THIS!
  • blackermagic
    blackermagic Posts: 32
    Any idea what your body fat percentage is? My belly looks fat and bloated at times, but once I got below 21% it made a vast difference.

    How do you manage on low carbs? Do you preload before the race/distance days?

    I have an unscientific scale that calculates my body fat at 21.5 - 22.3 percent depending on what day it is. I actually don't do a whole lot of pre-loading on carbs before race day. I have in the past, but didn't notice any difference in performance. This year for most of the races I actually at more protein (beef in this case so had higher fat content).

    I haven't had any issues running that last couple of weeks as far in my reduction of carbs from my diet. In fact I am getting a bit faster...probably due some weight loss.
  • blackermagic
    blackermagic Posts: 32
    It sounds like you need to add in lifting weights to your routine!

    I do lift minimal of once a week. I probably need to do it more like 3 times a week though. Yesterday, I ran 7 miles and then lifted for 45 mins. I am going to try increasing it to 2-3 times a week.

    Thanks!
  • blackermagic
    blackermagic Posts: 32
    To summarise, you have fat around the midsection and are lean elsewhere?

    A few options spring to mind:
    -increase your running to over 50 miles a week. From my non-scientific research (talking to lots of runners/cyclists/dieters and reading around the subject), running really is a law of diminishing returns due to cortisol increasing as you increase running. The only way to increase fat burn is to run even further. Also, the body becomes more efficient (it's a clever thing) which is why you don't see the likes of Mo Farah disappear (unless you're chasing him).
    -decrease your LISS exercise (running) and do HIIT.
    -do no (or much less) cardio and do weights
    -eat more to ensure you're above your BMR to avoiding ****ing around with your metabolism - I cannot see the likes of Mo Farah thinking "I must eat less than 1500 a day". They probably eat an absolute ton and yet are not chubbers... so what does Farah do? He probably runs for more hours than I sit.

    I could be talking ****, though. No qualifications, just read a lot of discuss ideas with people, learn about others' experiences and mistakes.

    Notice how I didn't talk about doing planks etc... As a runner, you probably have a very good core already.

    I sometimes think I am putting my body in starvation mode...but I get hungry and eat accordingly. I haven't been the best about breakfast...maybe I only average 2 full meals and some snacking throughout the day. I am trying hard not to get a routine of eating, because when I do, my weight loss flat lines. Trying to eat more and eat lean protein can be a challenge. I am totally getting sick of chicken!

    Good point on run more or run less and do more weight lifting. I am in a bad mood if I don't run. So I might try to increase miles.

    I haven't ever done planks before. I can try that for sure...my core isn't bad...just not perfect.

    Thanks for the ideas!
  • blackermagic
    blackermagic Posts: 32
    You cannot spot reduce fat, however you can tone the area. I would keep up the running routine, but amp up the ab exercises.

    I will do that for sure...anything that will help!

    Thanks!
  • dad106
    dad106 Posts: 4,868 Member
    I am trying hard not to get a routine of eating, because when I do, my weight loss flat lines.

    This right here is why you are not losing.

    You need to fuel your body before it can let go of anything... and with all the running it sounds like you do, you probably aren't eating enough. Yes weight may spike at first, but it will go down.

    Plus, why the hell wouldn't you want to eat? That's like my favorite thing to do.
  • jrompola
    jrompola Posts: 153 Member
    I would try the fat shredder diet from p90x
  • hedwardsb
    hedwardsb Posts: 201 Member
    Are you a beer drinker? I think it has a tendency to hang around the middle more than wine.
  • darrensurrey
    darrensurrey Posts: 3,942 Member
    To summarise, you have fat around the midsection and are lean elsewhere?

    A few options spring to mind:
    -increase your running to over 50 miles a week. From my non-scientific research (talking to lots of runners/cyclists/dieters and reading around the subject), running really is a law of diminishing returns due to cortisol increasing as you increase running. The only way to increase fat burn is to run even further. Also, the body becomes more efficient (it's a clever thing) which is why you don't see the likes of Mo Farah disappear (unless you're chasing him).
    -decrease your LISS exercise (running) and do HIIT.
    -do no (or much less) cardio and do weights
    -eat more to ensure you're above your BMR to avoiding ****ing around with your metabolism - I cannot see the likes of Mo Farah thinking "I must eat less than 1500 a day". They probably eat an absolute ton and yet are not chubbers... so what does Farah do? He probably runs for more hours than I sit.

    I could be talking ****, though. No qualifications, just read a lot of discuss ideas with people, learn about others' experiences and mistakes.

    Notice how I didn't talk about doing planks etc... As a runner, you probably have a very good core already.

    I sometimes think I am putting my body in starvation mode...but I get hungry and eat accordingly. I haven't been the best about breakfast...maybe I only average 2 full meals and some snacking throughout the day. I am trying hard not to get a routine of eating, because when I do, my weight loss flat lines. Trying to eat more and eat lean protein can be a challenge. I am totally getting sick of chicken!

    Good point on run more or run less and do more weight lifting. I am in a bad mood if I don't run. So I might try to increase miles.

    I haven't ever done planks before. I can try that for sure...my core isn't bad...just not perfect.

    Thanks for the ideas!

    If you run a lot, your core is probably very good.

    This is worth a read esp the bit about food vs exercise:
    http://www.phillearney.com/nutrition/the-ultimate-cutting-guide/
  • blackermagic
    blackermagic Posts: 32
    Are you a beer drinker? I think it has a tendency to hang around the middle more than wine.

    If I do drink, yes...beer is my thing. But I might have 6 beers a month...maybe...unless it's one hell of a party! I do drink Ultra type beers or craft beers when I do have one.
  • blackermagic
    blackermagic Posts: 32
    I would try the fat shredder diet from p90x

    Awesome idea! Thanks!
  • denezy
    denezy Posts: 573 Member
    Lift weights. All these other suggestions are ridiculous (sorry).
  • acampadonia
    acampadonia Posts: 8
    Beer is a killer when it comes to abdominal fat. Remember your abdominals are the first place you gain weight and the last place you will loose it. I recently lost 145lbs and i have some loose skin on the abdomen from the excess weight - however I do see muscular definition underneath - I refuse to drink beer or consume alcohol anymore. I also stay away from lactose - just by losing lactose I lost approx 7lbs in a week. I noticed this weight came off my stomach.

    I would ditch the beer and see what that gets you. Lifting weights is a good exercise to build muscle under your existing fat - but remember that just because you target a muscle group (abs) does not mean you will burn fat from just that area. You will merely burn calories from your body. Again, your abdomen carries the most "stubborn" fat of your body.

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