Fat loss...

m5ex9oqjawdg2i

What is the best exercise for getting rid of that gut? I always had a problem with getting rid of the midrif fat. Training 4-5 sometimes 6 days a week in the gym, I don't drink very often, I don't eat rubbish food, sweets, fizzy drinks, crisps, take outs, butter etc etc. I put in my hour of CV every time I go to the gym, it averages out at about 700 - 800 calories for that hour.

I am fit, but I don't like running too much, not good on the auld knees.

I can be lean all over and still have a bit of a belly, it drives me nuts.

Any suggestions?

Joe C

It's probably diet that you need to work on.

Do you eat many carbs ?

metamorphosis

Grayson Millions Walkway wrote: »

What is the best exercise for getting rid of that gut? I always had a problem with getting rid of the midrif fat. Training 4-5 sometimes 6 days a week in the gym, I don't drink very often, I don't eat rubbish food, sweets, fizzy drinks, crisps, take outs, butter etc etc. I put in my hour of CV every time I go to the gym, it averages out at about 700 - 800 calories for that hour.

I am fit, but I don't like running too much, not good on the auld knees.

I can be lean all over and still have a bit of a belly, it drives me nuts.

Any suggestions?

Post your diet and training regime in detail.
Read the stickies.
Weights or just cardiovascular?

Danye

Agree with the lads, post up your diet and let more experienced people have a look and advise you.

If you do as much as you say excercise wise and your diet is in good shape, with that routine I would of expecting you to be a fat burning furnace!

m5ex9oqjawdg2i

Well I don't have a set diet. I don't eat at the same time every day... this is a bad habbit which I picked up while at college. Working late etc etc.

Breakfast is either a bowl of shredded wheat, with whole fat milk (The milk is one thing I can change, but herself won't drink semi skimmed :P), two poached eggs with some multigrain brown bread, or multigrain brown bread with some pate or philidelphia cheese spread.

Lunch can be poached eggs or brown bread with a spread. Normally about 4 slices, sometimes I will have a sandwich with ham and a little mayo.

We don't eat potatoes that much anymore... not in the past few months. So it is normally rice or pasta for dinner. The past few days I only had some fresh fish (caught it ourselves) about 6-8 small mackeral tuesday and wednesday night, and 2 nice sized cods lastnight.

Some days I will have a salad, tomatoes, red onion, lettuce, eggs, ham, tuna, beetroot, scalions with some salad dressing or ceaser salad dressing (I know it's bad, I do enjoy it though)

Very rarely, if we are feeling a bit tired or lazy we would have pizza or hot dogs... this is very rare though and has stopped completely in the past few months.

Stir fries with chicken or prawns is common, so is pasta with mince and pasta sauce. Mince is always steak mince, less fat.

Some nights I will have some boiled veg with a piece of fish or chicken and no carbs at all.

When cooking I always use extra virgin olive oil.

If I am thirsty I will drink either orange juice, water or tea with 1 spoon of sugar and some milk.

Snacks are normally pieces of fruit or an optifit yogurt.

Now I know that the milk, the mayo and the spreads are not helping. I know that I should not eat them, but what else is there? I am not that desperate to eat dry bread and ham. I can change the milk and mayo to the "light" varieties.


Is the above ok? I might cut down on my intake of solids and increase my intake of liquids.


I forgot to mention that I am losing weight at a good rate, not too fast, nice and steady. I am very well built and apart from my biceps and triceps, I have a good muscle structure. In previous years I always combined cardio with weight trainging. I found I sweated as much when I was weight training. Is weight training a good way to burn fat? I mean, if I am doing bicep curls and the likes, will I eventually lose the fat from my stomach?

m5ex9oqjawdg2i

Anybody any suggestions?

legend365

Last year when winter was setting in, i stopped doing my sit-up routine to put on weight for the winter months (just like a bear! ). After 2 months of eating plenty of potatoes and doing ONLY weights, the 6 pack had faded away.

After winter i wanted to get back to the beach bod so i started the routine again along with 2 days of cardio a week and cutting the potatoes and pasta for wholegrain rice instead. I would eat it with everything. After 2-3 months the 6 pack came back twice as lean.

The conclusion i came to was that yes...you need to perform stomach/core exercises for a nice mid-section combined with cardio and a good diet.

(Sit-up routine)

Bicycle kicks -- 20*3 (10 each side...at the same time bring your opposite shoulder to your knee when close to your chest)
Crunches on exercise ball -- 20*3 (tip - lean back as if your parellel to the floor)
Plank -- 40secs * 3 (changed for side plank 30sec*3 each side)

m5ex9oqjawdg2i

Is there much of a differance between the easy cook rice and whole grain rice? I never heard of it to be honest.

metamorphosis

Grayson Millions Walkway wrote: »

Is there much of a differance between the easy cook rice and whole grain rice? I never heard of it to be honest.

easy cook rice as in the microwaveable ones? If so there tends to be a couple of added ingredients. i think. I could be wrong.

Whole grain rice is just that whole grain. It will be a slower release of energy into your body than white rice and so will keep sugar levels at bay which means you will be fuller for longer. I also find that when i did eat white rice it 'sat' like a lump in my stomach which is now why i only eat brown rice when i do eat rice.

Not sure if this applies tho as i have never had the easy cook rices yet.

edited to say that this may come in handy

http://www.unclebens.com/rice/ready-rice-whole-grain-brown.aspx

doesnt seem too bad tbh. parboiled rice with sunflower/canola oil.

ragg

Grayson Millions Walkway wrote: »

What is the best exercise for getting rid of that gut? I always had a problem with getting rid of the midrif fat. Training 4-5 sometimes 6 days a week in the gym, I don't drink very often, I don't eat rubbish food, sweets, fizzy drinks, crisps, take outs, butter etc etc. I put in my hour of CV every time I go to the gym, it averages out at about 700 - 800 calories for that hour.

I am fit, but I don't like running too much, not good on the auld knees.

I can be lean all over and still have a bit of a belly, it drives me nuts.

Any suggestions?

A couple of things - the 700 - 800 cals includes your metobolic base rate. It's very hard to run off what you put inyour mouth.
IMO, the best thing you can do downsize the gut is weights.
Building musle will in turn make you lose fat.
Cardio with a bad a diet is like pissing in the wind. Especially cardio in the gym. If its a sport, then you leave more out there, but long bouts of cardio are monotonous and doesn't really make you challenge yourself. Usually, The very best you can hope for is attain a break even point. Its very very difficult to lose weight just doing cardio in the gym.

I tried it for years. thankfully someone set me straight

ntlbell

ragg wrote: »

Its very very difficult to lose weight just doing cardio in the gym.

I tried it for years. thankfully someone set me straight

that's absolute rubbish

If your diet is clean and your burning off a couple of thousand cals a week doing cardio you can't NOT lose weight

OP one thing that stands out is you seem to be taken on a lot of bread

breakfast and lunch, cut the bread out for awhile

then you mention dressings saying you know it's bad but enjoy it some of them dressing's can add a hell of a lot of cals to a salad you know it's bad try cutting down or cutting it out or make your your own a bit of olive oil and a squeeze of lemon

you seem to all ready know what your doing wrong so address what you all ready know.

ragg

No it is not absolute rubbish - at the risk of coming across as a bit of a dick, i have to ask this question.

Do you know anything about how the body works?
Cardio is great for weight loss when combined with resistance training. Gym cardio is usually ****e for fat loss when done on its own

ntlbell

ragg wrote: »

No it is not absolute rubbish - at the risk of coming across as a bit of a dick, i have to ask this question.

Do you know anything about how the body works?
Cardio is great for weight loss when combined with resistance training. Gym cardio is usually ****e for fat loss when done on its own

No I haven't an iota.

educate me here.

if I require 2200 cals a day to maintain a weight of 11.5st with no exercise.

I reduce my dailiy in take to 2000

run 10 miles 5 day's a week burning roughly 4500-5000 cals

what will happen?

Effigy

I agree, far too much carb in your diet!
Dont forget fruits are carbs, including juices!
I have most of my carbs in the morning and during day, then try to have as more protein and less carb (if at all) in the evening.
Drink lots of water!

d'Oracle

ntlbell wrote: »

No I haven't an iota.

educate me here.

if I require 2200 cals a day to maintain a weight of 11.5st with no exercise.

I reduce my dailiy in take to 2000

run 10 miles 5 day's a week burning roughly 4500-5000 cals

what will happen?

For a start, after a few days of that, your body will burn less that 4500 cals doing the 10 miles.

Bodies adapt to the stresses put on them, becoming stronger and using energy more efficiently.

ntlbell

d'Oracle wrote: »

For a start, after a few days of that, your body will burn less that 4500 cals doing the 10 miles.

Bodies adapt to the stresses put on them, becoming stronger and using energy more efficiently.

the 4500-5000 cals was for 50 miles not 10


5 X's 10 mile's at an avg of 100 cals per mile

I'm not prescribing it as some scientific routine the point is as more cal's are been burned and less taken in no matter what you will lose weight

are you suggesting otherwise?

d'Oracle

ntlbell wrote: »

the 4500-5000 cals was for 50 miles not 10


5 X's 10 mile's at an avg of 100 cals per mile

Irrelevant to the point.

ntlbell wrote: »

I'm not prescribing it as some scientific routine the point is as more cal's are been burned and less taken in no matter what you will lose weight

are you suggesting otherwise?

I'm suggesting that the more your body does something, the more efficiently it will do it.

I.e. your body will use increasingly less calories to do a fixed training action in this case a 10 mile run.

And its not a suggestion at all. Its a fact and at that the reason that ragg posted what he posted.

But you seem to be interested in a big argument here, which is not what I'm interested in.

ntlbell

d'Oracle wrote: »

Irrelevant to the point.



I'm suggesting that the more your body does something, the more efficiently it will do it.

I.e. your body will use increasingly less calories to do a fixed training action in this case a 10 mile run.

And its not a suggestion at all. Its a fact and at that the reason that ragg posted what he posted.

But you seem to be interested in a big argument here, which is not what I'm interested in.

not at all i was just trying to clear up the nonsense.

cal's are generally burn when running at weight carried over a mile

as you lose weight you will burn less cal's per mile as your obviously carring less weight a simple increase in the mileage the same you would increase weight's if concentrating on free wieght's as your body builds up resitance to the weight.

but the point was if it require's 2200 cal's for one person to maintain a weight of 11.5 stone and does no exercise at all

reduces their cal in take by 10% and also burn X amount of cal's regadless you will lose weight

so stating cardio doesn't cause one to lose weight is nonsense.

no argument to be had

m5ex9oqjawdg2i

ULstudent wrote: »

easy cook rice as in the microwaveable ones? If so there tends to be a couple of added ingredients. i think. I could be wrong.

Whole grain rice is just that whole grain. It will be a slower release of energy into your body than white rice and so will keep sugar levels at bay which means you will be fuller for longer. I also find that when i did eat white rice it 'sat' like a lump in my stomach which is now why i only eat brown rice when i do eat rice.

Not sure if this applies tho as i have never had the easy cook rices yet.

edited to say that this may come in handy

http://www.unclebens.com/rice/ready-rice-whole-grain-brown.aspx

doesnt seem too bad tbh. parboiled rice with sunflower/canola oil.

God no, I don't eat any microwaveable dishes... not since I left college

The rice is just normal white rice, which is labled as "easy cook" rice. It is normal, boil in a pot, rice.

I done some research and the full grain rice is just brown rice. I will be eating that in future...

I believe that my diet is pretty good, I rarely eat any trash food such as take outs, crisps and chocolate, and almost never drink fizzy drinks. When I am on holidays that is differant, as you can imagine.

ragg wrote: »

A couple of things - the 700 - 800 cals includes your metobolic base rate. It's very hard to run off what you put inyour mouth.
IMO, the best thing you can do downsize the gut is weights.
Building musle will in turn make you lose fat.
Cardio with a bad a diet is like pissing in the wind. Especially cardio in the gym. If its a sport, then you leave more out there, but long bouts of cardio are monotonous and doesn't really make you challenge yourself. Usually, The very best you can hope for is attain a break even point. Its very very difficult to lose weight just doing cardio in the gym.

I tried it for years. thankfully someone set me straight

So should I do a lot of sit ups and the likes? To burn the weight off my stomach?

The weight training I do is focused on my biceps, triceps, shoulder, chest and back. I am also trying to build up the muscles in my knees as I have problems in that area. I also love using the stepper machine along with the cross trainer, bike and I sometimes use the threadmill. I find the stepper to be best for calorie burning. I combine both cardio with weight training.

ntlbell wrote: »

that's absolute rubbish

If your diet is clean and your burning off a couple of thousand cals a week doing cardio you can't NOT lose weight

OP one thing that stands out is you seem to be taken on a lot of bread

breakfast and lunch, cut the bread out for awhile

then you mention dressings saying you know it's bad but enjoy it some of them dressing's can add a hell of a lot of cals to a salad you know it's bad try cutting down or cutting it out or make your your own a bit of olive oil and a squeeze of lemon

you seem to all ready know what your doing wrong so address what you all ready know.

Yea I do eat a lot of bread, but it is good multi fibre bread, not white or brown slice pan, it has lots and lots of fibre in it. The slices are small, very small in comparison to a standard slice pan. I don't eat too much fruit, I don't know why. If I do it is apples oranges and peaches. Fresh fruit. I have lots of tinned fruit but I don't actually eat it

For dinner tonight I had 1 and a half chicken breasts grilled with some boiled rice with curry powder for flavour.

The sauces I eat can be little. I will try using the olive oil and lemon juice on my salad instead of the ceaser sauce and vinigerette. If I cut out that, my food is going to be very very bland and unenjoyable. I love my food and I love cooking, I don't think I could completely cut out all the tastey food. If you know what I mean.

Effigy wrote: »

I agree, far too much carb in your diet!
Dont forget fruits are carbs, including juices!
I have most of my carbs in the morning and during day, then try to have as more protein and less carb (if at all) in the evening.
Drink lots of water!

For dinner I normally have a piece of meat, such as fish or chicken, sometimes it is breaded, you know the frozen stuff? I don't have a lot of money to be honest, and I cannot afford to buy fresh food stuffs like fish and chicken every day. I don't eat a lot of red meat anymore. I would also have frozen veg with my meat, don't eat potatoes anymore, sometimes I will have rice, other times I will have pasta.

Great advice here which I will use as best as I can.

A few more questions which people may be able to answer.

I hear that the likes of apples and celery are good for you, as they burn more energy digesting than you get from them, is this true?

I also hear it is not good to do sit ups and the likes if you have a belly... not sure exactly why that is.

I guess the later is not true, but I am not 100% about it.

legend365

Yea knock bread on the head for awhile. See if that helps.

Did it myself and it worked. Got my fibre from porridge and wheatgerm in the morning.

d'Oracle

I concur with the bread/head sentiment.

Mainly cos I did it once and lost a lot of fat.

fatmammycat

OP- I carry any extra weight in my stomach reigon naturally and I found cutting out bread and pasta and anything too wheaty helped reduce belly fat.
Also cardio. I'm no expert, but around this time of year I start my training for the Dublin City Marathon and I can expect to lose anything from 10 pounds to a stone by the time the marathon comes around from running alone. Now I'm active all year round, kickboxing and short runs (10k) and weight training so I can only attribute this loss to extended running times. If you like cardio do it, but combine it with a good diet and weight lifting and I'm sure your gut will be a thing of the past in no time.

bladespin

Ran and biked (40 mins to 1hr, 4 times per week) for years with little noticable success, I even started to gain fat (diet) while training this way, started reading the boards and changed my approach quite a bit: increased my weight training and reduced my cardio, also took a look at my carb and protein intake.

Cut out bread (2 slices of wholemeal a day max), potatoes are limited to 3 baby potatoes with dinner too. I upped my lean meat intake and added a protein shake after a training session.

I train 5/6 times per week, alternating between weights and HIIT (walk/run/walk)

TBH I love the diet, I've even have the odd chinese without damage (Thai green for example only without the chips/fried rice)

I can see a marked difference in my shape and definition after 10 weeks, to say I'm pleased with how it's going is an understatement. I'm no expert but the lads (and ladies) on here know their stuff, I'm very grateful for their help (stickies - no I didn't read them all but you won't need to).

I might even put my own thread up when I get a bit braver and am happy with my results.