Belly Fat will not go away!

pipelaser

Hi All,
Im Male, 27, 5' 9" Tall, Weigh about 12.2 Stone and look completely normal for my size without an ounce of fat anywhere on my body except my stomach. Its huge and looks really out of proportion. I look pregnant in some photos!
The thing is ive been jogging since Janurary. I started off with 2miles every 2nd day. Now im up to running about 7miles every 2nd day(4 days a week!), i feel fit and my endurance is sky high but i weighed myself and ive only lost about a lb, and that prob came from my chest area!

The belly is still looming large, is this normal? Id say i eat normally enough , just breakfast cerial, salads for luch, then a reasonalby large dinner. Possibly 6 pints of beer on the weekend.

Just wondering what will get rid of the belly, i heard running is the best way, i dont do situps because im advised theyed do nothing, only harden beneth the fatty area. Any other advice, as if the running wasnt tough enough!

aye

get into weight training.
it will build muscle tissue and increase your metabolism, which will help lose body fat.

do heavy compound exercises such as bench press, barbell row, squat, pull ups, military press.

aim for 3 work sets of 8 reps. do 2 warm up sets of 8 reps at a lighter weight first.

increase the intensity on the running, try doing HIIT (google it)

join fitness classes also as they will push you and are good motivation.

post your full diet so people here can recommend changes, abs are made in the kitchen and all that.

have a read if the stickies at the top of the forum.

bladespin

Try to build muscle as well as your cardio, maybe even cut the jogging a bit, more muscle will help you burn the fat.

BossArky

pipelaser wrote: »

The belly is still looming large, is this normal? Id say i eat normally enough , just breakfast cerial, salads for luch, then a reasonalby large dinner. Possibly 6 pints of beer on the weekend.

Diet may need an overhaul. Do you only eat 3 times per day? You could be putting your body into starvation mode.

Eat good stuff in small portions but often to keep your metabolism high. Your body will now think a nice steady stream of fodder is available and do away with stockpiling fat.

Try the following (adjust portions accordingly - this is a copy of a post I put elsewhere but it may prove helpful for you):

---

7:00am: Porridge, banana

9:30am: 2 boiled eggs, almonds

noon: tuna, fresh chopped veg (pick from: carrots, peppers, onion, seeds, avocado, lettuce, brocolli, cauliflower, green beans, etc) sweetcorn (all packed the night before and brought to work in a plastic container)

2:30pm: grapes / a few nuts (e.g. almonds) / apple

5:00pm: orange / a few nuts (e.g. almonds)

7:30pm: stir fry with just the veg and chicken / meat (no pasta, rice, spuds or anything carb heavy)

10:00pm: cottage cheese / natural yoghurt / a few chopped raw veg

---

Alcohol, sweets, chocs, fizzy drinks, takeaways, lack of exercise, etc will all slow down the fat loss.

Do some resistance training: push ups, pull ups, bodyweight squats.

Have you access to a gym?

onemorechance

Slendertone belts work great and work quickly.

MagicMarker

onemorechance wrote: »

Slendertone belts work great and work quickly.

*facepalm*

Prezatch

MagicMarker wrote: »

*facepalm*

Heh heh... I knew that was coming, scrolled down the thread a bit further and woopah!

Bog Butter

aye wrote: »

get into weight training.
it will build muscle tissue and increase your metabolism, which will help lose body fat.

do heavy compound exercises such as bench press, barbell row, squat, pull ups, military press.

aim for 3 work sets of 8 reps. do 2 warm up sets of 8 reps at a lighter weight first.

increase the intensity on the running, try doing HIIT (google it)

join fitness classes also as they will push you and are good motivation.

post your full diet so people here can recommend changes, abs are made in the kitchen and all that.

have a read if the stickies at the top of the forum.

I have lost over 2 stone this year and spinning has been my main cardio exercise. I went for a run yesterday though and I found that my stanima has increased no end. I put it down to all those climbs on the bike in the spinning classes.

Classes in general are great because even though you might want to stop you're not going to leave the class early. I also do circuit training. This has been my main anaerobic exercise. In circuit training you not only pick up usefull excercises for your core but you will also learn the right techniques. I highly recommend circuit training for getting rid of the belly.

'scorthy

slendertone! Is this for real? "facepalm"?

Bog Butter

'scorthy wrote: »

"facepalm"?

http://www.urbandictionary.com/define.php?term=facepalm

No. 3 is most suited I think:

3. facepalm

The only logical answer to a stupid question or statement.

unreggd

Eat more fats

You're body will cling on to less fat the more you have regularly in your diet

pipelaser

unreggd wrote: »

Eat more fats

You're body will cling on to less fat the more you have regularly in your diet

WTF?????

Dovers

pipelaser wrote: »

Eat more fats

You're body will cling on to less fat the more you have regularly in your diet

The man he speaketh the truth. "Good" fats though (i.e. non-saturated), try almonds, hazelnuts etc. and oily fish (salmon, tuna etc)

Naos

unreggd wrote: »

Eat more fats

You're body will cling on to less fat the more you have regularly in your diet

pipelaser wrote: »

WTF?????

Well using logic, I can only assume that if your body is regularly getting (good) fats, it will have no need to hold onto a fat reserve as it does not expect to go into starvation mode at any time soon.

Brian?

Dovers wrote: »

The man he speaketh the truth. "Good" fats though (i.e. non-saturated), try almonds, hazelnuts etc. and oily fish (salmon, tuna etc)

I think reducing belly fat is more about reducing carbs than increasing fats to be honest.

celestial

briankeating wrote: »

I think reducing belly fat is more about reducing carbs than increasing fats to be honest.

+1. Bossarky has posted an excellent sample diet for this very purpose above.

Bog Butter

It's about a combination of restricting carbs, eating plenty of vedge as a subsititute, only eating good fats, eating mostly lean meat and exercise.

It's easy (in theory that is) as long as you understand exactly what you are eating and understand what your body needs and doesn't need.

Molly

BossArky wrote: »

Diet may need an overhaul. Do you only eat 3 times per day? You could be putting your body into starvation mode.

Eat good stuff in small portions but often to keep your metabolism high. Your body will now think a nice steady stream of fodder is available and do away with stockpiling fat.

Try the following (adjust portions accordingly - this is a copy of a post I put elsewhere but it may prove helpful for you):

---

7:00am: Porridge, banana

9:30am: 2 boiled eggs, almonds

noon: tuna, fresh chopped veg (pick from: carrots, peppers, onion, seeds, avocado, lettuce, brocolli, cauliflower, green beans, etc) sweetcorn (all packed the night before and brought to work in a plastic container)

2:30pm: grapes / a few nuts (e.g. almonds) / apple

5:00pm: orange / a few nuts (e.g. almonds)

7:30pm: stir fry with just the veg and chicken / meat (no pasta, rice, spuds or anything carb heavy)

10:00pm: cottage cheese / natural yoghurt / a few chopped raw veg

---

Alcohol, sweets, chocs, fizzy drinks, takeaways, lack of exercise, etc will all slow down the fat loss.

Do some resistance training: push ups, pull ups, bodyweight squats.

Have you access to a gym?

Hi, I'd like to follow something similar to this however I'm quite a picky eater. What could i replace porridge, hard boiled eggs and almonds with. Could stomach the almonds if there's nothing else like them but the hard boiled egg and porridge would be a big no go for me.

cardio,shoot me

hehe, i used to hate porridge, the stuffs grown on me now though

Bog Butter

Molly wrote: »

Hi, I'd like to follow something similar to this however I'm quite a picky eater. What could i replace porridge, hard boiled eggs and almonds with. Could stomach the almonds if there's nothing else like them but the hard boiled egg and porridge would be a big no go for me.

Hi Molly. The reason why porrige is good is because it is unprocessed whole grain carbs. The reason why a hard boiled egg is good is because eggs are a good source of protein.

So if you don't like porrige you need to find another source of whole grain unprocessed carbs. Weetabix almost fits the bill or you could try Shredded Wheat. And if you don't like eggs then you need to find another good source of protein.

The point i'd like to make though is if you understand why such foods or any other foods are recommended then it is becomes a lot easier to manage and regulate your diet yourself.

Bog Butter

cardio,shoot me wrote: »

hehe, i used to hate porridge, the stuffs grown on me now though

Yeah, I think its the way you make it. Personally I like my porrige creamy and runny. I usually stick to 1/3 milk and 2/3rds water although if I wasn't restricting my fat intake I would go 50 50. I think the thick lumpy texture puts people off porrige.

edit: Porrige with banana is good. I will on occasion put a desert spoon full of jam with it too.

MagicMarker

I'm eating porridge with chopped up banana right now, yum!!

Dovers

MagicMarker wrote: »

I'm eating porridge with chopped up banana right now, yum!!

Are you? How is it working out for you?

Boco.

from doing nutrition with over 40 people in the gym i work in...i noticed a big problem with the stomach area is .....WHAT YOU EAT....and these are the main factors:

Alcohol

Whites...white bread/mash potatoes/too much white pasta etc..

Large Portion Sizes

And eating too late!!

What to do.........

Unfortunately, try and cut back on the alcohol for 2-3 weeks and see what happens.

Change all your White Foods to Brown so that you're just replacing foods instead of cutting out.
The best brown bread i found is in Tescos called Stafford and is low gi. There is wholemeal pasta etc...and try sweet potato or baby boiled potatoes instead of mash.

One of the best tips i can give you is to change the size of your dinner plate...a bit smaller...as you will only eat what is infront of you.realistically, your portions are meant to be small at every meal time as our stomachs are only small in size

and avoid eating too late....if you ate the right foods for you , you wouldnt be starving in the evening...

you should have:
Breakfast
Snack
Lunch
Snack
Dinner
Snack


The snacks in between keep you going until your next meal so when you get there you are not absolutely starving..snacks would be like fruit/ nuts/ seeds/protein bar etc...

any questions will b glad to help
good luck