Belly fat
urshela111
Posts: 25 Member
I have recently lost 16 kgs of fat and manage to maintain it at 53.5 - 54.5 kgs. I am happy with my result but i havve a considerable amount of fat in my belly.
Im currently doing ChaLeane extreme. It has 3 weight training circuits, 1 interval training with a mix of strength and cardio and 1 cardio session. Im wondering should i add in more cardio sessions? Or this is fine.
P.s i am quite active at work. I go up and down a flight of stairs more than 50 times a day. I walk 1 km atleast. I eat around 1400kcal a day.
Should i do more cardio ? Or the routine i mentioned above is just fine.
Im currently doing ChaLeane extreme. It has 3 weight training circuits, 1 interval training with a mix of strength and cardio and 1 cardio session. Im wondering should i add in more cardio sessions? Or this is fine.
P.s i am quite active at work. I go up and down a flight of stairs more than 50 times a day. I walk 1 km atleast. I eat around 1400kcal a day.
Should i do more cardio ? Or the routine i mentioned above is just fine.
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Replies
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Exercise isn't the issue. Patience with a consistent calorie deficit will eventually help the belly fat reduce.
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Been in fitness for 30 years and have studied kinesiology and nutrition
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Please keep in mind that you cannot spot reduce. If you are carrying around excess fat in your midsection, then you will need to continue to eat at a deficit to lose that fat. I think that it is great that you are working out, building muscle will definitely help to give you a leaner appearance as well.1
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You can’t spot reduce as the above person mentioned, but a couple years ago when I was serious into weight loss, I always worked planks into my routine. While this didn’t magically poof my belly fat away it definitely helped with building and muscle and feeling like it was toning up. Then I met my fiancé and have been horrible about my weight loss journey and have gained almost 100 lbs(the 40 I lost came back and another 60 to boot) and am starting over. It’s definitely harder now than it was 60 lbs ago to start tho and I’ve been trying to not doubt myself.
Take it a day at a time, you’ll get there. It’s frustrating but it’ll happen.4 -
WholeFoods4Lyfe wrote: »Please keep in mind that you cannot spot reduce. If you are carrying around excess fat in your midsection, then you will need to continue to eat at a deficit to lose that fat. I think that it is great that you are working out, building muscle will definitely help to give you a leaner appearance as well.
Hi. I am fully aware that spot reduction is a fantasy only. But i want to know whether cardio or weight training is more effective in incinerating the stuborn belly fat.7 -
urshela111 wrote: »WholeFoods4Lyfe wrote: »Please keep in mind that you cannot spot reduce. If you are carrying around excess fat in your midsection, then you will need to continue to eat at a deficit to lose that fat. I think that it is great that you are working out, building muscle will definitely help to give you a leaner appearance as well.
Hi. I am fully aware that spot reduction is a fantasy only. But i want to know whether cardio or weight training is more effective in incinerating the stuborn belly fat.
You've just answered your own question. Neither is more effective to remove fat. Strength training will improve your muscle (it won't build it whilst you're in a deficit though) but that's not the same as removing fat.
Calorie deficit is what removes fat.8 -
brittanynicholex wrote: »You can’t spot reduce as the above person mentioned, but a couple years ago when I was serious into weight loss, I always worked planks into my routine. While this didn’t magically poof my belly fat away it definitely helped with building and muscle and feeling like it was toning up. Then I met my fiancé and have been horrible about my weight loss journey and have gained almost 100 lbs(the 40 I lost came back and another 60 to boot) and am starting over. It’s definitely harder now than it was 60 lbs ago to start tho and I’ve been trying to not doubt myself.
Take it a day at a time, you’ll get there. It’s frustrating but it’ll happen.
If its any consolation... i had lost 25 lbs and then gained it all back. I felt broken. But i matched my pieces togetger and succesfully lost more this time.
While i know that spot reduction was never choice. I wanted to know what helps in burning the fat in the mid section cardio or weights.
I will definitely add planks to my session.
Thannkyoou!6 -
urshela111 wrote: »WholeFoods4Lyfe wrote: »Please keep in mind that you cannot spot reduce. If you are carrying around excess fat in your midsection, then you will need to continue to eat at a deficit to lose that fat. I think that it is great that you are working out, building muscle will definitely help to give you a leaner appearance as well.
Hi. I am fully aware that spot reduction is a fantasy only. But i want to know whether cardio or weight training is more effective in incinerating the stuborn belly fat.
Neither is more effective than the other. You can't out exercise a bad diet. The only way to lose fat is through a calorie deficit. You can exercise and weight train to strengthen the muscle beneath the fat, and it will increase your resting metabolism by a very small percentage, but you still need to burn more calories than you consume so that you can decrease the fat.3 -
tinkerbellang83 wrote: »urshela111 wrote: »WholeFoods4Lyfe wrote: »Please keep in mind that you cannot spot reduce. If you are carrying around excess fat in your midsection, then you will need to continue to eat at a deficit to lose that fat. I think that it is great that you are working out, building muscle will definitely help to give you a leaner appearance as well.
Hi. I am fully aware that spot reduction is a fantasy only. But i want to know whether cardio or weight training is more effective in incinerating the stuborn belly fat.
You've just answered your own question. Neither is more effective to remove fat. Strength training will improve your muscle (it won't build it whilst you're in a deficit though) but that's not the same as removing fat.
Calorie deficit is what removes fat.
This is not true. It is entirely possible to build muscle while in a deficit.
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tinkerbellang83 wrote: »urshela111 wrote: »WholeFoods4Lyfe wrote: »Please keep in mind that you cannot spot reduce. If you are carrying around excess fat in your midsection, then you will need to continue to eat at a deficit to lose that fat. I think that it is great that you are working out, building muscle will definitely help to give you a leaner appearance as well.
Hi. I am fully aware that spot reduction is a fantasy only. But i want to know whether cardio or weight training is more effective in incinerating the stuborn belly fat.
You've just answered your own question. Neither is more effective to remove fat. Strength training will improve your muscle (it won't build it whilst you're in a deficit though) but that's not the same as removing fat.
Calorie deficit is what removes fat.
Ah! you have a point with the muscle growth and caloriie deficit part. I am in a deficit and doing strength training. I dont think it will lead to any loss or gain.0 -
If you are trying to lose weight then calorie deficit is key. This can be improved with exercise, but exercise is not necessary to lose weight. Cardio is for heart health (hence the name) and weights are important for musculoskeletal health and improving insulin sensitivity. Neither are best for "stubborn belly fat" on their own. If you have lose skin from weight loss then time and resistance training may help some.
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WholeFoods4Lyfe wrote: »tinkerbellang83 wrote: »urshela111 wrote: »WholeFoods4Lyfe wrote: »Please keep in mind that you cannot spot reduce. If you are carrying around excess fat in your midsection, then you will need to continue to eat at a deficit to lose that fat. I think that it is great that you are working out, building muscle will definitely help to give you a leaner appearance as well.
Hi. I am fully aware that spot reduction is a fantasy only. But i want to know whether cardio or weight training is more effective in incinerating the stuborn belly fat.
You've just answered your own question. Neither is more effective to remove fat. Strength training will improve your muscle (it won't build it whilst you're in a deficit though) but that's not the same as removing fat.
Calorie deficit is what removes fat.
This is not true. It is entirely possible to build muscle while in a deficit.
It is very difficult for a female on a 1400 calorie diet to be building muscle unless they are newb gains/ are specifically following a progressive lifting program, which the ChaLEAN program doesn't appear to be.4 -
what she said ^ neither is best for burning belly fat0
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urshela111 wrote: »tinkerbellang83 wrote: »urshela111 wrote: »WholeFoods4Lyfe wrote: »Please keep in mind that you cannot spot reduce. If you are carrying around excess fat in your midsection, then you will need to continue to eat at a deficit to lose that fat. I think that it is great that you are working out, building muscle will definitely help to give you a leaner appearance as well.
Hi. I am fully aware that spot reduction is a fantasy only. But i want to know whether cardio or weight training is more effective in incinerating the stuborn belly fat.
You've just answered your own question. Neither is more effective to remove fat. Strength training will improve your muscle (it won't build it whilst you're in a deficit though) but that's not the same as removing fat.
Calorie deficit is what removes fat.
Ah! you have a point with the muscle growth and caloriie deficit part. I am in a deficit and doing strength training. I dont think it will lead to any loss or gain.
Most likely it won't but it will help you maintain muscle whilst you lose weight, and as you lose fat your muscle will become more visible.
I'd suggest taking a read of this thread https://community.myfitnesspal.com/en/discussion/1161603/so-you-want-a-nice-stomach/p12 -
you can spot build muscle - which reduces fat. simple physics.19
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tinkerbellang83 wrote: »WholeFoods4Lyfe wrote: »tinkerbellang83 wrote: »urshela111 wrote: »WholeFoods4Lyfe wrote: »Please keep in mind that you cannot spot reduce. If you are carrying around excess fat in your midsection, then you will need to continue to eat at a deficit to lose that fat. I think that it is great that you are working out, building muscle will definitely help to give you a leaner appearance as well.
Hi. I am fully aware that spot reduction is a fantasy only. But i want to know whether cardio or weight training is more effective in incinerating the stuborn belly fat.
You've just answered your own question. Neither is more effective to remove fat. Strength training will improve your muscle (it won't build it whilst you're in a deficit though) but that's not the same as removing fat.
Calorie deficit is what removes fat.
This is not true. It is entirely possible to build muscle while in a deficit.
It is very difficult for a female on a 1400 calorie diet to be building muscle unless they are newb gains/ are specifically following a progressive lifting program, which the ChaLEAN program doesn't appear to be.
Difficult, but not impossible. You are contradicting yourself. With adequate protein intake and proper training techniques, it is still possible to build muscle while losing fat, they are not mutually exclusive.3 -
WholeFoods4Lyfe wrote: »tinkerbellang83 wrote: »WholeFoods4Lyfe wrote: »tinkerbellang83 wrote: »urshela111 wrote: »WholeFoods4Lyfe wrote: »Please keep in mind that you cannot spot reduce. If you are carrying around excess fat in your midsection, then you will need to continue to eat at a deficit to lose that fat. I think that it is great that you are working out, building muscle will definitely help to give you a leaner appearance as well.
Hi. I am fully aware that spot reduction is a fantasy only. But i want to know whether cardio or weight training is more effective in incinerating the stuborn belly fat.
You've just answered your own question. Neither is more effective to remove fat. Strength training will improve your muscle (it won't build it whilst you're in a deficit though) but that's not the same as removing fat.
Calorie deficit is what removes fat.
This is not true. It is entirely possible to build muscle while in a deficit.
It is very difficult for a female on a 1400 calorie diet to be building muscle unless they are newb gains/ are specifically following a progressive lifting program, which the ChaLEAN program doesn't appear to be.
Difficult, but not impossible. You are contradicting yourself. With adequate protein intake and proper training techniques, it is still possible to build muscle while losing fat, they are not mutually exclusive.
No I'm not, I was referring to the OPs specific circumstances. I am not arguing that in general it can't be done but OP is unlikely to be achieving this with what she is doing at the moment and that is what the OP is asking about, her circumstances.2 -
urshela111 wrote: »WholeFoods4Lyfe wrote: »Please keep in mind that you cannot spot reduce. If you are carrying around excess fat in your midsection, then you will need to continue to eat at a deficit to lose that fat. I think that it is great that you are working out, building muscle will definitely help to give you a leaner appearance as well.
Hi. I am fully aware that spot reduction is a fantasy only. But i want to know whether cardio or weight training is more effective in incinerating the stuborn belly fat.
If you burn more calories doing cardio, then cardio is the answer. If you burn more calories doing weight training, then that's the answer. Likely cardio burns more, so I'd stick with that to help you maintain a deficit. But weight training will help build/maintain muscle, which can also help overall appearance once you do manage to burn away the fat layers. I'd say stick with both, maybe 60-70% cardio, 30-40% weight training. Keep up the deficit and be patient.2 -
you can spot build muscle - which reduces fat. simple physics.
Wut?!? Building muscle does not reduce fat. That makes zero sense. :noway: I think your physics are broken.
Calorie deficit = fat loss. If you aren't in a calorie deficit you aren't losing fat, no matter what you are doing at the gym.7 -
Calorie deficit AND exercise will help burn that belly fat. I find that HIIT and weights do the trick pretty well. I had the same problem and have incorporated all and added more protein and my stomach is slowly shrinking. Finally I have found what works for me. Good luck. It does happen.6
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you can spot build muscle - which reduces fat. simple physics.
You're confusing physics with biology; also, biology says no on this one. Sorry.
Now, yes you CAN "spot build" muscle... and that can lead to a different appearance that may make it look like you've lost fat in that area, but you did not, and nothing about building muscle mass in one specific part of the body in and of itself causes fat tissue in that same area to reduce.
You may also be reaching a conclusion based on the statement that increasing lean muscle mass increases base metabolic rate and that helps to reduce fat by increasing your energy needs.... still a stretch to state what you did, however.1 -
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cwolfman13 wrote: »
Oooooh, if only!!!3 -
To OP. I started lifting weights in a class 3 nights a week, along with body weight exercises. I added this to my cardio biking workout I do 4 mornings a week. I was in maintenance, got more muscles everywhere, but still had the belly roll of fat.
I’ve started to eat fewer calories, and my belly roll is getting smaller. Plus, I have a nice strong core. Cut the calories and you’ll lose the fat.1 -
Think about what humans had to do in life before modern times- before distractions like Netflix and easy food delivered practically to our mouths with no effort but a swipe on the phone....
We had to run around for hours each day to find our food, pick it or kill it, then haul it back (a fairly decent amount of weight) all the way back to the village. Even in not so prehistoric eras, people farmed for food, which we all know is hard work and physically demanding. People didn't have desk jobs.
The human body developed (evolved if you will) under certain circumstances that did not involve rolling through the drive-through to acquire dinner and sitting around watching the CBS news and The Big Bang Theory marathons. It is not natural to our physical being.
Now, in the 21st century, it's an uphill struggle to balance and in some cases fight modern conveniences as they make us lazier and less active- we don't "need" to be to survive. That also leads us to being fat, hugely overweight and in poor health.
Find the time to eat a more balanced, natural diet of "Real" food when you can, of moderate and not obscene amounts while getting some level of exercise and physical activity and most people would be perfectly fine and not Jabba the Hut rolling in on his Amigo or Rascal through the frozen food section of Wal*Mart.
BOOM! World problems solved! Live like it's 1898 y'all!3
This discussion has been closed.
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