Need advice with losing belly fat.
juliocasarez30
Posts: 5 Member
I do 30 min of running every day. After that I do 100 push ups and 100 sit ups anybody have some advice for me or other fat burning exercises. Any advice helps thank you.
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Replies
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A calorie deficit and heavy lifting are the best ways to lose fat from all over your body, not just your belly. https://community.myfitnesspal.com/en/discussion/1161603/so-you-want-a-nice-stomach8
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you cant spot reduce. and sit ups dont work the abs so much they mainly work the hip flexors. belly fat can be the last thing to go. for me its taking almost 4 years to lose most of it.still have a little to go,so be patient and it will come off eventually.6
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Thank you guys for taking the time to reply. I'll be patient and look into more exercises.1
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Run a deficit - that's what will trim the belly fat. Shoot for at least 200-300 calories a day in deficit (regardless if you exercise or not) and be patient for the belly to go away.1
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vary your runs. Your body adapts to the same exercise. Go 40 minutes one day, 20 another. Add a long slow run, do some speed work or hills.1
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Belly fat is a dense fat, and does indeed take time to get off.CharlieBeansmomTracey wrote: »you cant spot reduce. and sit ups dont work the abs so much they mainly work the hip flexors. belly fat can be the last thing to go. for me its taking almost 4 years to lose most of it.still have a little to go,so be patient and it will come off eventually.
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Belly fat is a dense fat, and does indeed take time to get off.CharlieBeansmomTracey wrote: »you cant spot reduce. and sit ups dont work the abs so much they mainly work the hip flexors. belly fat can be the last thing to go. for me its taking almost 4 years to lose most of it.still have a little to go,so be patient and it will come off eventually.
oh yeah it does lol Im proof of that2 -
Could be what you are eating. I have a 7 day pdf that might help.0
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Like others have said, it's really just a waiting game and being at a deficit. I had a big belly at the beginning of my weight loss journey 7 months ago and while it's still there a little bit, I've lost 85lbs and guess where it's most noticeable? My belly... and I don't do any sit ups or similar exercises, just a lot of jogging.0
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CharlieBeansmomTracey wrote: »you cant spot reduce. and sit ups dont work the abs so much they mainly work the hip flexors. belly fat can be the last thing to go. for me its taking almost 4 years to lose most of it.still have a little to go,so be patient and it will come off eventually.
Yep. Belly fat is the devil :mad:0 -
peanut80912 wrote: »Could be what you are eating. I have a 7 day pdf that might help.
what you eat has NOTHING to do with belly fat. trust me I have tried all things out there that state what supposedly helps and so on. nothing worked except for a calorie deficit and exercise.1 -
Christine_72 wrote: »CharlieBeansmomTracey wrote: »you cant spot reduce. and sit ups dont work the abs so much they mainly work the hip flexors. belly fat can be the last thing to go. for me its taking almost 4 years to lose most of it.still have a little to go,so be patient and it will come off eventually.
Yep. Belly fat is the devil :mad:
sure is lol.0 -
There are no fat burning exercises one can do to lose belly fat. It basically comes down to CICO. So ensure you're in a moderate calorie deficit CONSISTENTLY and the body fat % will go down.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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Lower your amount of sit-ups and save some energy for exercises like mountain climbers. Sit-ups and crunches are recorded as one of the few exercises that burn the least amount of calories and fat. With pronounced fatty tissue on the abdominal region before training by sit-ups and crunches you're more likely to look thicker and heavier.0
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ChristopherLimoges wrote: »Lower your amount of sit-ups and save some energy for exercises like mountain climbers. Sit-ups and crunches are recorded as one of the few exercises that burn the least amount of calories and fat. With pronounced fatty tissue on the abdominal region before training by sit-ups and crunches you're more likely to look thicker and heavier.
how is that going to happen? sit ups work your hip flexors mainly and you can do thousands of crunches but its not going to make you look thicker or heavier. tell me how that would happen? its all about a calorie deficit. you cannot spot reduce with exercise,also if you are eating more than you burn its not going to matter what exercises you do or how much of them,fat comes off where it wants when it wants. the last to go was my belly and trust me I do a lot of core work.1 -
Regarless of missinformation you can easily find online, there isn't an exercise, food or suplement that targets belly fat.
The things that actually work. Exercise a few times a week regardless of diet to increase metabolic rate. Cut calories to safe levels for a couple of weeks followed by a couple of weeks of maintenance level caloric intake to reestablish metabolism. Repeat the calorie cut cycle as many times as needed to cut the belly. Don't over do it on cutting calories, because you can and will in time slow down your metabolism making all of this much harder.
I'm actually hitting the gym 3 days a week using this method, and I've dropped 12 lbs, lost almost 4" on my gut, and have added 0.5" on my biceps in a very short period of time. FYI, I'm over 40 and this works.0 -
chonji4ever wrote: »Regarless of missinformation you can easily find online, there isn't an exercise, food or suplement that targets belly fat.
The things that actually work. Exercise a few times a week regardless of diet to increase metabolic rate. Cut calories to safe levels for a couple of weeks followed by a couple of weeks of maintenance level caloric intake to reestablish metabolism. Repeat the calorie cut cycle as many times as needed to cut the belly. Don't over do it on cutting calories, because you can and will in time slow down your metabolism making all of this much harder.
I'm actually hitting the gym 3 days a week using this method, and I've dropped 12 lbs, lost almost 4" on my gut, and have added 0.5" on my biceps in a very short period of time. FYI, I'm over 40 and this works.
ok why would you eat at a deficit and then eat at maintenance? all thats needed is a deficit you dont even need to exercise to lose weight. I didnt do much exercise for 2 months and still lost weight.
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CharlieBeansmomTracey wrote: »chonji4ever wrote: »Regarless of missinformation you can easily find online, there isn't an exercise, food or suplement that targets belly fat.
The things that actually work. Exercise a few times a week regardless of diet to increase metabolic rate. Cut calories to safe levels for a couple of weeks followed by a couple of weeks of maintenance level caloric intake to reestablish metabolism. Repeat the calorie cut cycle as many times as needed to cut the belly. Don't over do it on cutting calories, because you can and will in time slow down your metabolism making all of this much harder.
I'm actually hitting the gym 3 days a week using this method, and I've dropped 12 lbs, lost almost 4" on my gut, and have added 0.5" on my biceps in a very short period of time. FYI, I'm over 40 and this works.
ok why would you eat at a deficit and then eat at maintenance? all thats needed is a deficit you dont even need to exercise to lose weight. I didnt do much exercise for 2 months and still lost weight.
Yes, if you are in calorie deficit you will loose muscle and fat.
You want to eat maintenance calories on a regular basis to prevent a permanent slowing down of your metabolism. There is a very recent university study of "biggest looser" contestants doing just that, and it has been in the news during the last week or so. However this isn't really new information, as it has been known in the health sciences for quite a few years. I took a lot of Health Science classes in college, but didn't actually major in it. Just studied because I was a competitive athlete for several years.0 -
chonji4ever wrote: »CharlieBeansmomTracey wrote: »chonji4ever wrote: »Regarless of missinformation you can easily find online, there isn't an exercise, food or suplement that targets belly fat.
The things that actually work. Exercise a few times a week regardless of diet to increase metabolic rate. Cut calories to safe levels for a couple of weeks followed by a couple of weeks of maintenance level caloric intake to reestablish metabolism. Repeat the calorie cut cycle as many times as needed to cut the belly. Don't over do it on cutting calories, because you can and will in time slow down your metabolism making all of this much harder.
I'm actually hitting the gym 3 days a week using this method, and I've dropped 12 lbs, lost almost 4" on my gut, and have added 0.5" on my biceps in a very short period of time. FYI, I'm over 40 and this works.
ok why would you eat at a deficit and then eat at maintenance? all thats needed is a deficit you dont even need to exercise to lose weight. I didnt do much exercise for 2 months and still lost weight.
Yes, if you are in calorie deficit you will loose muscle and fat.
You want to eat maintenance calories on a regular basis to prevent a permanent slowing down of your metabolism. There is a very recent university study of "biggest looser" contestants doing just that, and it has been in the news during the last week or so. However this isn't really new information, as it has been known in the health sciences for quite a few years. I took a lot of Health Science classes in college, but didn't actually major in it. Just studied because I was a competitive athlete for several years.
thats why its recommended to get enough protein and lift weights to prevent a big loss of lean muscle while in a deficit.as for the biggest loser contestants they ate very low calories and exercised at least 6 hrs per day, the reason why they gained weight back is because they were eating more calories and not working out like they were on the show. that happens when you eat more than your body burns,you gain weight.you dont need to eat at a deficit then eat at maintenance and repeat.cutting your calories for a few weeks for a lot of people will not result in any weight loss. it takes time to lose weight and yoyoing like this probably wont help.also with belly fat its usually the last thing most people lose and you cannot spot reduce fat it! it comes off where it wants when it wants, it all comes down to calories in vs calories out. your stating that doing what you are doing will burn off belly fat and you wont lose muscle.1 -
chonji4ever wrote: »CharlieBeansmomTracey wrote: »chonji4ever wrote: »Regarless of missinformation you can easily find online, there isn't an exercise, food or suplement that targets belly fat.
The things that actually work. Exercise a few times a week regardless of diet to increase metabolic rate. Cut calories to safe levels for a couple of weeks followed by a couple of weeks of maintenance level caloric intake to reestablish metabolism. Repeat the calorie cut cycle as many times as needed to cut the belly. Don't over do it on cutting calories, because you can and will in time slow down your metabolism making all of this much harder.
I'm actually hitting the gym 3 days a week using this method, and I've dropped 12 lbs, lost almost 4" on my gut, and have added 0.5" on my biceps in a very short period of time. FYI, I'm over 40 and this works.
ok why would you eat at a deficit and then eat at maintenance? all thats needed is a deficit you dont even need to exercise to lose weight. I didnt do much exercise for 2 months and still lost weight.
Yes, if you are in calorie deficit you will loose muscle and fat.
You want to eat maintenance calories on a regular basis to prevent a permanent slowing down of your metabolism. There is a very recent university study of "biggest looser" contestants doing just that, and it has been in the news during the last week or so. However this isn't really new information, as it has been known in the health sciences for quite a few years. I took a lot of Health Science classes in college, but didn't actually major in it. Just studied because I was a competitive athlete for several years.
This is just wrong. You don't have to eat at maintenance calories on a regular basis. You are not going to destroy your metabolism by sticking to a deficit for an extended amount of time. You don't want to cut calories as low as the biggest looser contestants, but something like 500 below maintenance is perfectly acceptable for someone who is over weight.2 -
juliocasarez30 wrote: »Thank you guys for taking the time to reply. I'll be patient and look into more exercises.
There are absolutely no exercises that target fat stores. You can't contract non contracting tissue. Fat Is burned through a calorie deficit and that alone. Trust me man, ever seen a power lifter? They're bulky guys with a bit of extra fat, almost every exercise they do works 50-100% of their bodies. Yet they still have fat stores. Look into a beginners 5x5 program if youre looking to lift seriously.
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CharlieBeansmomTracey wrote: »chonji4ever wrote: »CharlieBeansmomTracey wrote: »chonji4ever wrote: »Regarless of missinformation you can easily find online, there isn't an exercise, food or suplement that targets belly fat.
The things that actually work. Exercise a few times a week regardless of diet to increase metabolic rate. Cut calories to safe levels for a couple of weeks followed by a couple of weeks of maintenance level caloric intake to reestablish metabolism. Repeat the calorie cut cycle as many times as needed to cut the belly. Don't over do it on cutting calories, because you can and will in time slow down your metabolism making all of this much harder.
I'm actually hitting the gym 3 days a week using this method, and I've dropped 12 lbs, lost almost 4" on my gut, and have added 0.5" on my biceps in a very short period of time. FYI, I'm over 40 and this works.
ok why would you eat at a deficit and then eat at maintenance? all thats needed is a deficit you dont even need to exercise to lose weight. I didnt do much exercise for 2 months and still lost weight.
Yes, if you are in calorie deficit you will loose muscle and fat.
You want to eat maintenance calories on a regular basis to prevent a permanent slowing down of your metabolism. There is a very recent university study of "biggest looser" contestants doing just that, and it has been in the news during the last week or so. However this isn't really new information, as it has been known in the health sciences for quite a few years. I took a lot of Health Science classes in college, but didn't actually major in it. Just studied because I was a competitive athlete for several years.
thats why its recommended to get enough protein and lift weights to prevent a big loss of lean muscle while in a deficit.as for the biggest loser contestants they ate very low calories and exercised at least 6 hrs per day, the reason why they gained weight back is because they were eating more calories and not working out like they were on the show. that happens when you eat more than your body burns,you gain weight.you dont need to eat at a deficit then eat at maintenance and repeat.cutting your calories for a few weeks for a lot of people will not result in any weight loss. it takes time to lose weight and yoyoing like this probably wont help.also with belly fat its usually the last thing most people lose and you cannot spot reduce fat it! it comes off where it wants when it wants, it all comes down to calories in vs calories out. your stating that doing what you are doing will burn off belly fat and you wont lose muscle.
Read my post again...I was discussing prolonged effects of calorie deficit on your metabolism. That is also what the university study was about. Did you read the study?
I also discussed spot fat loss in the 1st sentence of my 1st post.
Btw, I am gaining muscle and loosing fat at the same time, so yoyoing is more than probably working. Yes you are are right about it taking time to loose weight. My results are over about a 2 month period of dedication.0 -
chonji4ever wrote: »CharlieBeansmomTracey wrote: »chonji4ever wrote: »CharlieBeansmomTracey wrote: »chonji4ever wrote: »Regarless of missinformation you can easily find online, there isn't an exercise, food or suplement that targets belly fat.
The things that actually work. Exercise a few times a week regardless of diet to increase metabolic rate. Cut calories to safe levels for a couple of weeks followed by a couple of weeks of maintenance level caloric intake to reestablish metabolism. Repeat the calorie cut cycle as many times as needed to cut the belly. Don't over do it on cutting calories, because you can and will in time slow down your metabolism making all of this much harder.
I'm actually hitting the gym 3 days a week using this method, and I've dropped 12 lbs, lost almost 4" on my gut, and have added 0.5" on my biceps in a very short period of time. FYI, I'm over 40 and this works.
ok why would you eat at a deficit and then eat at maintenance? all thats needed is a deficit you dont even need to exercise to lose weight. I didnt do much exercise for 2 months and still lost weight.
Yes, if you are in calorie deficit you will loose muscle and fat.
You want to eat maintenance calories on a regular basis to prevent a permanent slowing down of your metabolism. There is a very recent university study of "biggest looser" contestants doing just that, and it has been in the news during the last week or so. However this isn't really new information, as it has been known in the health sciences for quite a few years. I took a lot of Health Science classes in college, but didn't actually major in it. Just studied because I was a competitive athlete for several years.
thats why its recommended to get enough protein and lift weights to prevent a big loss of lean muscle while in a deficit.as for the biggest loser contestants they ate very low calories and exercised at least 6 hrs per day, the reason why they gained weight back is because they were eating more calories and not working out like they were on the show. that happens when you eat more than your body burns,you gain weight.you dont need to eat at a deficit then eat at maintenance and repeat.cutting your calories for a few weeks for a lot of people will not result in any weight loss. it takes time to lose weight and yoyoing like this probably wont help.also with belly fat its usually the last thing most people lose and you cannot spot reduce fat it! it comes off where it wants when it wants, it all comes down to calories in vs calories out. your stating that doing what you are doing will burn off belly fat and you wont lose muscle.
Read my post again...I was discussing prolonged effects of calorie deficit on your metabolism. That is also what the university study was about. Did you read the study?
I also discussed spot fat loss in the 1st sentence of my 1st post.
Btw, I am gaining muscle and loosing fat at the same time, so yoyoing is more than probably working. Yes you are are right about it taking time to loose weight. My results are over about a 2 month period of dedication.
How much muscle are you gaining exactly? And how much of a deficit are you currently at? It could be the fact that your muscles are becoming more defined giving the appearance of growth.
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Two weeks wouldn't be enough to worry about though. And the BL is very extreme, not unlike how the general population takes approach to lose weight. People can be on a calorie deficit for a year and still lose and maintain most of their lean muscle if they are exercising and supporting with enough protein.chonji4ever wrote: »CharlieBeansmomTracey wrote: »chonji4ever wrote: »Regarless of missinformation you can easily find online, there isn't an exercise, food or suplement that targets belly fat.
The things that actually work. Exercise a few times a week regardless of diet to increase metabolic rate. Cut calories to safe levels for a couple of weeks followed by a couple of weeks of maintenance level caloric intake to reestablish metabolism. Repeat the calorie cut cycle as many times as needed to cut the belly. Don't over do it on cutting calories, because you can and will in time slow down your metabolism making all of this much harder.
I'm actually hitting the gym 3 days a week using this method, and I've dropped 12 lbs, lost almost 4" on my gut, and have added 0.5" on my biceps in a very short period of time. FYI, I'm over 40 and this works.
ok why would you eat at a deficit and then eat at maintenance? all thats needed is a deficit you dont even need to exercise to lose weight. I didnt do much exercise for 2 months and still lost weight.
Yes, if you are in calorie deficit you will loose muscle and fat.
You want to eat maintenance calories on a regular basis to prevent a permanent slowing down of your metabolism. There is a very recent university study of "biggest looser" contestants doing just that, and it has been in the news during the last week or so. However this isn't really new information, as it has been known in the health sciences for quite a few years. I took a lot of Health Science classes in college, but didn't actually major in it. Just studied because I was a competitive athlete for several years.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition 3 -
There's a guy on the fitbit forum that gives out sooo much advice. His latest post says he lost 4lbs but gained 9lb of muscle in the past 2 weeks . All this whilst being in a deficit. My typing fingers were definitely twitching after reading that, but I walked away.
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Christine_72 wrote: »There's a guy on the fitbit forum that gives out sooo much advice. His latest post says he lost 4lbs but gained 9lb of muscle in the past 2 weeks . All this whilst being in a deficit. My typing fingers were definitely twitching after reading that, but I walked away.
Some people just don't deserve an internet connection.4 -
chonji4ever wrote: »CharlieBeansmomTracey wrote: »chonji4ever wrote: »CharlieBeansmomTracey wrote: »chonji4ever wrote: »Regarless of missinformation you can easily find online, there isn't an exercise, food or suplement that targets belly fat.
The things that actually work. Exercise a few times a week regardless of diet to increase metabolic rate. Cut calories to safe levels for a couple of weeks followed by a couple of weeks of maintenance level caloric intake to reestablish metabolism. Repeat the calorie cut cycle as many times as needed to cut the belly. Don't over do it on cutting calories, because you can and will in time slow down your metabolism making all of this much harder.
I'm actually hitting the gym 3 days a week using this method, and I've dropped 12 lbs, lost almost 4" on my gut, and have added 0.5" on my biceps in a very short period of time. FYI, I'm over 40 and this works.
ok why would you eat at a deficit and then eat at maintenance? all thats needed is a deficit you dont even need to exercise to lose weight. I didnt do much exercise for 2 months and still lost weight.
Yes, if you are in calorie deficit you will loose muscle and fat.
You want to eat maintenance calories on a regular basis to prevent a permanent slowing down of your metabolism. There is a very recent university study of "biggest looser" contestants doing just that, and it has been in the news during the last week or so. However this isn't really new information, as it has been known in the health sciences for quite a few years. I took a lot of Health Science classes in college, but didn't actually major in it. Just studied because I was a competitive athlete for several years.
thats why its recommended to get enough protein and lift weights to prevent a big loss of lean muscle while in a deficit.as for the biggest loser contestants they ate very low calories and exercised at least 6 hrs per day, the reason why they gained weight back is because they were eating more calories and not working out like they were on the show. that happens when you eat more than your body burns,you gain weight.you dont need to eat at a deficit then eat at maintenance and repeat.cutting your calories for a few weeks for a lot of people will not result in any weight loss. it takes time to lose weight and yoyoing like this probably wont help.also with belly fat its usually the last thing most people lose and you cannot spot reduce fat it! it comes off where it wants when it wants, it all comes down to calories in vs calories out. your stating that doing what you are doing will burn off belly fat and you wont lose muscle.
Read my post again...I was discussing prolonged effects of calorie deficit on your metabolism. That is also what the university study was about. Did you read the study?
I also discussed spot fat loss in the 1st sentence of my 1st post.
Btw, I am gaining muscle and loosing fat at the same time, so yoyoing is more than probably working. Yes you are are right about it taking time to loose weight. My results are over about a 2 month period of dedication.
How much muscle are you gaining exactly? And how much of a deficit are you currently at? It could be the fact that your muscles are becoming more defined giving the appearance of growth.
I am using BF caliper measurements to calculate lean body mass. I calculate that I have gained about 3 lbs of muscle in 2 months, which would be more if I was eating for gaining.
Started at 212 with 22.8% BF which yields 164.9 lbs of lean body mass about 2 months ago. Last weeks measurements 200 lbs with 15.9% BF which yields 168.2 lbs of lean body mass.
Now we all know that BF measurements can be flawed, but when I look at other proof the numbers seem to be correct. My arm measurements have increased at the same time that my veins are just starting to show on my biceps. This means my BF is decreasing and my muscles are increasing.
I am not perfect at tracking so not all my calories are on the app, but I am eating 1800-2000 calories/day on my cut weeks and between 2500-3000 calories on my normal weeks.0 -
Two weeks wouldn't be enough to worry about though. And the BL is very extreme, not unlike how the general population takes approach to lose weight. People can be on a calorie deficit for a year and still lose and maintain most of their lean muscle if they are exercising and supporting with enough protein.chonji4ever wrote: »CharlieBeansmomTracey wrote: »chonji4ever wrote: »Regarless of missinformation you can easily find online, there isn't an exercise, food or suplement that targets belly fat.
The things that actually work. Exercise a few times a week regardless of diet to increase metabolic rate. Cut calories to safe levels for a couple of weeks followed by a couple of weeks of maintenance level caloric intake to reestablish metabolism. Repeat the calorie cut cycle as many times as needed to cut the belly. Don't over do it on cutting calories, because you can and will in time slow down your metabolism making all of this much harder.
I'm actually hitting the gym 3 days a week using this method, and I've dropped 12 lbs, lost almost 4" on my gut, and have added 0.5" on my biceps in a very short period of time. FYI, I'm over 40 and this works.
ok why would you eat at a deficit and then eat at maintenance? all thats needed is a deficit you dont even need to exercise to lose weight. I didnt do much exercise for 2 months and still lost weight.
Yes, if you are in calorie deficit you will loose muscle and fat.
You want to eat maintenance calories on a regular basis to prevent a permanent slowing down of your metabolism. There is a very recent university study of "biggest looser" contestants doing just that, and it has been in the news during the last week or so. However this isn't really new information, as it has been known in the health sciences for quite a few years. I took a lot of Health Science classes in college, but didn't actually major in it. Just studied because I was a competitive athlete for several years.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
I agree with you! Two weeks would not be enough time to worry about effect to your metabolism and BL is very extreme.
I know that you can limit lean muscle loss with high protein, but I worry more about the effects of long term calorie deficit on metabolic rate. As a guy over 40, my metabolic rate has definitely slowed over the years already.1 -
chonji4ever wrote: »chonji4ever wrote: »CharlieBeansmomTracey wrote: »chonji4ever wrote: »CharlieBeansmomTracey wrote: »chonji4ever wrote: »Regarless of missinformation you can easily find online, there isn't an exercise, food or suplement that targets belly fat.
The things that actually work. Exercise a few times a week regardless of diet to increase metabolic rate. Cut calories to safe levels for a couple of weeks followed by a couple of weeks of maintenance level caloric intake to reestablish metabolism. Repeat the calorie cut cycle as many times as needed to cut the belly. Don't over do it on cutting calories, because you can and will in time slow down your metabolism making all of this much harder.
I'm actually hitting the gym 3 days a week using this method, and I've dropped 12 lbs, lost almost 4" on my gut, and have added 0.5" on my biceps in a very short period of time. FYI, I'm over 40 and this works.
ok why would you eat at a deficit and then eat at maintenance? all thats needed is a deficit you dont even need to exercise to lose weight. I didnt do much exercise for 2 months and still lost weight.
Yes, if you are in calorie deficit you will loose muscle and fat.
You want to eat maintenance calories on a regular basis to prevent a permanent slowing down of your metabolism. There is a very recent university study of "biggest looser" contestants doing just that, and it has been in the news during the last week or so. However this isn't really new information, as it has been known in the health sciences for quite a few years. I took a lot of Health Science classes in college, but didn't actually major in it. Just studied because I was a competitive athlete for several years.
thats why its recommended to get enough protein and lift weights to prevent a big loss of lean muscle while in a deficit.as for the biggest loser contestants they ate very low calories and exercised at least 6 hrs per day, the reason why they gained weight back is because they were eating more calories and not working out like they were on the show. that happens when you eat more than your body burns,you gain weight.you dont need to eat at a deficit then eat at maintenance and repeat.cutting your calories for a few weeks for a lot of people will not result in any weight loss. it takes time to lose weight and yoyoing like this probably wont help.also with belly fat its usually the last thing most people lose and you cannot spot reduce fat it! it comes off where it wants when it wants, it all comes down to calories in vs calories out. your stating that doing what you are doing will burn off belly fat and you wont lose muscle.
Read my post again...I was discussing prolonged effects of calorie deficit on your metabolism. That is also what the university study was about. Did you read the study?
I also discussed spot fat loss in the 1st sentence of my 1st post.
Btw, I am gaining muscle and loosing fat at the same time, so yoyoing is more than probably working. Yes you are are right about it taking time to loose weight. My results are over about a 2 month period of dedication.
How much muscle are you gaining exactly? And how much of a deficit are you currently at? It could be the fact that your muscles are becoming more defined giving the appearance of growth.
I am using BF caliper measurements to calculate lean body mass. I calculate that I have gained about 3 lbs of muscle in 2 months, which would be more if I was eating for gaining.
Started at 212 with 22.8% BF which yields 164.9 lbs of lean body mass about 2 months ago. Last weeks measurements 200 lbs with 15.9% BF which yields 168.2 lbs of lean body mass.
Now we all know that BF measurements can be flawed, but when I look at other proof the numbers seem to be correct. My arm measurements have increased at the same time that my veins are just starting to show on my biceps. This means my BF is decreasing and my muscles are increasing.
I am not perfect at tracking so not all my calories are on the app, but I am eating 1800-2000 calories/day on my cut weeks and between 2500-3000 calories on my normal weeks.
That's typical for someone of your body weight to gain a bit of muscle while in a deficit. Since you have so much stored energy already. I promise once you get down to 9% you won't be gaining any muscle while in a deficit. I'm currently 171 with 155 of lean mass and I'm definitely not making any lean mass gains while in my deficit
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chonji4ever wrote: »chonji4ever wrote: »CharlieBeansmomTracey wrote: »chonji4ever wrote: »CharlieBeansmomTracey wrote: »chonji4ever wrote: »Regarless of missinformation you can easily find online, there isn't an exercise, food or suplement that targets belly fat.
The things that actually work. Exercise a few times a week regardless of diet to increase metabolic rate. Cut calories to safe levels for a couple of weeks followed by a couple of weeks of maintenance level caloric intake to reestablish metabolism. Repeat the calorie cut cycle as many times as needed to cut the belly. Don't over do it on cutting calories, because you can and will in time slow down your metabolism making all of this much harder.
I'm actually hitting the gym 3 days a week using this method, and I've dropped 12 lbs, lost almost 4" on my gut, and have added 0.5" on my biceps in a very short period of time. FYI, I'm over 40 and this works.
ok why would you eat at a deficit and then eat at maintenance? all thats needed is a deficit you dont even need to exercise to lose weight. I didnt do much exercise for 2 months and still lost weight.
Yes, if you are in calorie deficit you will loose muscle and fat.
You want to eat maintenance calories on a regular basis to prevent a permanent slowing down of your metabolism. There is a very recent university study of "biggest looser" contestants doing just that, and it has been in the news during the last week or so. However this isn't really new information, as it has been known in the health sciences for quite a few years. I took a lot of Health Science classes in college, but didn't actually major in it. Just studied because I was a competitive athlete for several years.
thats why its recommended to get enough protein and lift weights to prevent a big loss of lean muscle while in a deficit.as for the biggest loser contestants they ate very low calories and exercised at least 6 hrs per day, the reason why they gained weight back is because they were eating more calories and not working out like they were on the show. that happens when you eat more than your body burns,you gain weight.you dont need to eat at a deficit then eat at maintenance and repeat.cutting your calories for a few weeks for a lot of people will not result in any weight loss. it takes time to lose weight and yoyoing like this probably wont help.also with belly fat its usually the last thing most people lose and you cannot spot reduce fat it! it comes off where it wants when it wants, it all comes down to calories in vs calories out. your stating that doing what you are doing will burn off belly fat and you wont lose muscle.
Read my post again...I was discussing prolonged effects of calorie deficit on your metabolism. That is also what the university study was about. Did you read the study?
I also discussed spot fat loss in the 1st sentence of my 1st post.
Btw, I am gaining muscle and loosing fat at the same time, so yoyoing is more than probably working. Yes you are are right about it taking time to loose weight. My results are over about a 2 month period of dedication.
How much muscle are you gaining exactly? And how much of a deficit are you currently at? It could be the fact that your muscles are becoming more defined giving the appearance of growth.
I am using BF caliper measurements to calculate lean body mass. I calculate that I have gained about 3 lbs of muscle in 2 months, which would be more if I was eating for gaining.
Started at 212 with 22.8% BF which yields 164.9 lbs of lean body mass about 2 months ago. Last weeks measurements 200 lbs with 15.9% BF which yields 168.2 lbs of lean body mass.
Now we all know that BF measurements can be flawed, but when I look at other proof the numbers seem to be correct. My arm measurements have increased at the same time that my veins are just starting to show on my biceps. This means my BF is decreasing and my muscles are increasing.
I am not perfect at tracking so not all my calories are on the app, but I am eating 1800-2000 calories/day on my cut weeks and between 2500-3000 calories on my normal weeks.
That's typical for someone of your body weight to gain a bit of muscle while in a deficit. Since you have so much stored energy already. I promise once you get down to 9% you won't be gaining any muscle while in a deficit. I'm currently 171 with 155 of lean mass and I'm definitely not making any lean mass gains while in my deficit
Lol, I can promise that when I get to the 9% range I will not be in a deficit. I am trying to get there pretty quickly, because I want to capitalize on my "newbie" gains from being out of weight lifting for so many years and need calorie surplus to do that.2
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