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Started By
Message
Advice for getting rid of belly fat, story/routine inside.....
Posted on 8/24/17 at 1:01 pm
Posted on 8/24/17 at 1:01 pm
I'm 39 and 5-11. I was 213 pounds and had never really exercised at all and ate anything I wanted. Fairly active though so wasn't just grossly fat.
Beginning June 1 this year I started running on an elliptical machine for an hour a day, 3-4 times a week, at a high resistance and started eating healthier and curbing my calorie consumption to under 2000 a day. Mid July I started running for 30 mins and doing chest, arms and back workouts for the other 30. I have dropped 20 lbs so down to 193 now and have good tone in my upper torso.
The problem is the belly fat. I've been doing about 50 sit-ups with an ab solo machine (toss a 9lb ball with sit-up) 3-4 times a week and feel like my abs might be stronger, but the belly fat still hides them.
I know I'm probably not lifting right and not really trying to get all jacked up, but just want to get the belly fat gone now.
Any advice on a couple things I can try to get that belly fat gone quicker or should I just stay the course and let time work its magic?
Thanks
Beginning June 1 this year I started running on an elliptical machine for an hour a day, 3-4 times a week, at a high resistance and started eating healthier and curbing my calorie consumption to under 2000 a day. Mid July I started running for 30 mins and doing chest, arms and back workouts for the other 30. I have dropped 20 lbs so down to 193 now and have good tone in my upper torso.
The problem is the belly fat. I've been doing about 50 sit-ups with an ab solo machine (toss a 9lb ball with sit-up) 3-4 times a week and feel like my abs might be stronger, but the belly fat still hides them.
I know I'm probably not lifting right and not really trying to get all jacked up, but just want to get the belly fat gone now.
Any advice on a couple things I can try to get that belly fat gone quicker or should I just stay the course and let time work its magic?
Thanks
10
Posted on 8/24/17 at 1:10 pm to crookedicat
quote:
but just want to get the belly fat gone now.
Doesn't work like that.
quote:
Any advice on a couple things I can try to get that belly fat gone quicker or should I just stay the course and let time work its magic?
That's your only option. You can't target fat loss. You can't make your body decide which fat to burn.
Posted on 8/24/17 at 1:12 pm to Mingo Was His NameO
just keep eating at a caloric defict. i'm the same way. i have literally hardly any fat on my body aside from my belly. so just keep at it. it's tough at times. but its a marathon not a race
Posted on 8/24/17 at 1:13 pm to crookedicat
Stay the course and maybe be more stringent with diet if possible. Maybe look into a thermo or something - I'm on week 3 of C4 Ripped, hoping it'll jumpstart some fat burn for me. Could try that 
Posted on 8/24/17 at 1:22 pm to crookedicat
Your body is getting more efficient at the long, steady elliptical so you're actually burning less calories now compared to when you started.
Try adding intervals a couple times a week. Like puke level intensity, lay on the ground to recover, then get up and do it again a few more times. That'll bump your calorie burn during and after.
Try adding intervals a couple times a week. Like puke level intensity, lay on the ground to recover, then get up and do it again a few more times. That'll bump your calorie burn during and after.
Posted on 8/24/17 at 1:59 pm to crookedicat
High intensity interval training for fat loss. Weight lifting for muscle gain and fat loss.
Pretty simple formula that people have tried to manipulate for years and years.
Pretty simple formula that people have tried to manipulate for years and years.
Posted on 8/24/17 at 2:17 pm to jsk020
quote:
just keep eating at a caloric deficit. i'm the same way. i have literally hardly any fat on my body aside from my belly. so just keep at it. it's tough at times. but its a marathon not a race
This. I would say lift heavier also. The stomach was the last place for my fat to go away.
Posted on 8/24/17 at 2:28 pm to crookedicat
Abs are made in the kitchen.
If you haven't already, use a calorie calculator LINK
Eat 500 calories below maintenance. Also, you'll need to recalculate every few weeks as you keep dropping weight.
If you haven't already, use a calorie calculator LINK
Eat 500 calories below maintenance. Also, you'll need to recalculate every few weeks as you keep dropping weight.
Posted on 8/24/17 at 3:35 pm to crookedicat
Keto coupled with a caloric deficit. I've lost an obnoxious number of inches from my belly in 2 months.
Doesn't work for everyone, but it's worked wonders for me.
Doesn't work for everyone, but it's worked wonders for me.
Posted on 8/24/17 at 7:07 pm to crookedicat
the only way to do any type of targetted fat loss is to work the muscles between rounds of HiiT as it brings excess blood flow to the area. Now this isn't going to work mircles but it can help slightly.
so something like
10 burpees
20 hanging leg raises
10 burpees
20 ab roll outs
10 burpees
40 crunches
10 burpees
20 toes to bar
continue something similar for 10 rounds or so.
only other things that are completely legal that work for targetted fat are the fat burning creams as they usually contain yohimbe which causes increase in blood flow to the area(same concept as i outlined above). Vasoburn is proly the best tropical.
Other strategy is controlling cortisol with something like rebound xt. This is for lower stomach fat specifically.
but the above strategies should just be part of an overall strategies that is centered on a diet that is based on protein and has you in a deficit and around Heavy progressive overload lifting combined with short 10-12 min bouts of HiiT and some low intesity fasted walking. For males the stomach, specifically the lower abdominal region, love handles and the lower back usually have less beta receptors and terrible blood flow. So this is usually the place guys distribute their fat at first when eating in a surplus. and under normal conditions its First on Last off when it comes to fat loss so consistency is the key.
so something like
10 burpees
20 hanging leg raises
10 burpees
20 ab roll outs
10 burpees
40 crunches
10 burpees
20 toes to bar
continue something similar for 10 rounds or so.
only other things that are completely legal that work for targetted fat are the fat burning creams as they usually contain yohimbe which causes increase in blood flow to the area(same concept as i outlined above). Vasoburn is proly the best tropical.
Other strategy is controlling cortisol with something like rebound xt. This is for lower stomach fat specifically.
but the above strategies should just be part of an overall strategies that is centered on a diet that is based on protein and has you in a deficit and around Heavy progressive overload lifting combined with short 10-12 min bouts of HiiT and some low intesity fasted walking. For males the stomach, specifically the lower abdominal region, love handles and the lower back usually have less beta receptors and terrible blood flow. So this is usually the place guys distribute their fat at first when eating in a surplus. and under normal conditions its First on Last off when it comes to fat loss so consistency is the key.
Posted on 8/24/17 at 7:25 pm to lsu777
Lsu777 sums it up.
And I'm 51 and can tell you that at 40 years old, diet is primary, but you still have to just bust your arse physically to lose that ring of fat just over the belt line.
I'm talking puke level, am I having a cardiac event level workouts. Intervals, honest intervals, will do it if you eat right.
I'm 6'4" 224# with a 36" waist, and still trying to lose that same goddamn ring of fat. But a high protein diet and some painful intervals in the pool and on the spin bike are paying off.
And I'm 51 and can tell you that at 40 years old, diet is primary, but you still have to just bust your arse physically to lose that ring of fat just over the belt line.
I'm talking puke level, am I having a cardiac event level workouts. Intervals, honest intervals, will do it if you eat right.
I'm 6'4" 224# with a 36" waist, and still trying to lose that same goddamn ring of fat. But a high protein diet and some painful intervals in the pool and on the spin bike are paying off.
Posted on 8/24/17 at 8:25 pm to crookedicat
Have you tried doing cardio super early in the morning on an empty stomach? Fasted cardio can jumpstart your metabolism if you time it correctly.
Posted on 8/24/17 at 8:53 pm to olemissfan26
Thank Lsu777 and others......plenty of options dor me to focus on.
Posted on 8/25/17 at 6:02 am to Mingo Was His NameO
quote:
target fat loss
Lots of people still believe this, tho.
Posted on 8/25/17 at 6:07 am to crookedicat
Compared to many on here my advice is quite amateur. But I will say that if you are still loosing weight, and somewhat enjoy the exercises you are currently doing, don't change anything.
Posted on 8/25/17 at 11:40 am to upgrade
Well you can but it's very very minuscule and honestly dumb to even try until below 12% bodyfat.
Posted on 8/28/17 at 1:26 pm to crookedicat
Do what the women do, cool sculpting. 
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