loosing belly fat

noel32

hey there,
just hoping some of you fitness gurus can help have developed a bit of a belly over the last year and really need to loose it, just wondering what is the best excercise to loose it, i'm starting kickboxing bout twice a week and also into cycling thats about it really ????
also will cuting carbs out ie bread rice, pasta and all that help???
thanks in advance

miguelmigs23

Wanting to lose belly fat, get outdoors this Summer. Take pride in the great outdoors of Ireland and join "The Secrets of Outdoor Ireland." This page is great, it reveals all of the great places to go and all the things to do outside this summer.


http://www.facebook.com/group.php?gid=352943634919&ref=search&sid=614646874.1902086592..1

legend365

Stick with the kick boxing and you'll lose the belly. Top exercise for shredding the weight especiialy with all them kicks.

WickedLilCJ

noel32 wrote: »

hey there,
just hoping some of you fitness gurus can help have developed a bit of a belly over the last year and really need to loose it, just wondering what is the best exercise to loose it, i'm starting kickboxing bout twice a week and also into cycling thats about it really ????
also will cuting carbs out ie bread rice, pasta and all that help???
thanks in advance

There's no specific exercise to target problem bellies.
But if you hit the KB and cycling hard enough, and then throw in some core work (eg: MedBall400) at home there's no reason why you wont see changes in 3-4 weeks. . An all over/total workout is much more beneficial then targeting single areas

The biggest hill to get over is food though. If its your first time, swap white bread, pasta and rice for the wholemeal alternative.

m5ex9oqjawdg2i

miguelmigs23 wrote: »

Wanting to lose belly fat, get outdoors this Summer. Take pride in the great outdoors of Ireland and join "The Secrets of Outdoor Ireland." This page is great, it reveals all of the great places to go and all the things to do outside this summer.


http://www.facebook.com/group.php?gid=352943634919&ref=search&sid=614646874.1902086592..1

NOOOOOOOOOO!!!!, Facebook, you broke my internets...


Op, firstly I am no pro and I can only recite the advice I have got from the lads and ladies here, my gym instructors over the years and my own experiences.

You must understand that it is not possible to spot fat burn. You cannot lose fat from your belly only. You lose fat the way you gain it, i.e. where you got excess fat first is normally the last place to lose it.

Diet
No point in training and exercising if you are eating excessive amounts of bad foods. (Obviously it is better than nothing, but you may not get the results you want)

Avoid floury products, white bread, pasta, rice, butter, sauces, junk food (even the "healthy" chocolate and crisps), dairy products in general (within reason), take outs and other fatty foods. Eat wheat products instead, you can get brown pasta, rice and bread. Essential fatty acids are very important, not all fat is bad for you. EFA's can be found in the following foods:

laxseed oil (flaxseed oil has the highest linolenic content of any food), flaxseeds, flaxseed meal, hempseed oil, hempseeds, walnuts, pumpkin seeds, Brazil nuts, sesame seeds, avocados, some dark leafy green vegetables (kale, spinach, purslane, mustard greens, collards, etc.), canola oil (cold-pressed and unrefined), soybean oil, wheat germ oil, salmon, mackerel, sardines, anchovies, albacore tuna, and others.

I am open to criticism on that one. There may be more if anybody else knows?

Anyway, eat at proper times, you must not over eat. Fight the urge, if you find you are eating too much, have a nice pint of water before you put any food on that plate. Hunger and thirst have the same symptoms so drinking lots of water can help you a lot. Don't over do it though. They say about 2 litres or 3 litres a day with your normal diet is enough to replace the water lost through urine (which is about 1.5 litres for an adult, typicaly) and another 1 litre through sweat and breathing.

Try to eat more meals with less portions. This is one thing I find impossible to do and cannot manage it, but everyone is different. Eat your breakfast anyway, that will start your metabolism in the morning. You will try to keep your metabolism going throughout the day by eating small meals, I think that is the idea behind it


Rest

Get sufficient rest every night, this is quite important. Get 7 or 8 hours of sleep a night, if you get less sleep (I know it's possible for some to go on very little sleep) then your metabolism does not work as well. Why? I have no idea...


Weights

I found that weights helped me lose a lot of weight. I went from 15 stone to 13 stone in a little over 2 months. Total change in my lifestyle. Anyway, I found that when lifting weights my heartrate was quite high, I am not sure if this is normal or not, but weight training really helped me burn fat.


Cardio

My gym instructors told me that cardio is the key to burning fat. Depending on your age and weight, your heart rate needs to be at a certain level in order for you to burn fat. Do lots of cardio. Take 4 machines and do 15 minutes on each. Chose the fat burning program and go from there. Do 15 minutes or whatever you have time for, try to keep it over 10 minutes for 4 machines. Jogging is supposed to be the best but not everyone likes jogging :P

The most important thing is to keep motivated. No matter what, just do it. You also have to remember that this won't happen over night, you may not notice anything for at least 4 weeks. Do not give up hope, your body will change and you will lose that belly, you just might not notice it.

shootermacg

WickedLilCJ wrote: »

There's no specific exercise to target problem bellies.

The biggest hill to get over is food though. If its your first time, swap white bread, pasta and rice for the wholemeal alternative.

I would add that sugar has to go too, no fruit juice or fizzy ****e. Try to eat a lot of veg if you're hungry.
Drink at least 3 litres of water a day (I drink about 5), herbel tea is good too, coffee is fine too just no sugar(I used to have 5 spoons in my americano)

Belly fat is just fat. Most guys put it on there & the love handles first.
Fat just means you are eating more than you're burning, to lose it burn more than you eat. There is no exercise that targets belly fat, you could do 300 sit-ups a day and end up with great abs, they'll just be buried under a mound of fat!

Avoid the temptation to eat straight away after cardio, eat a banana before for slow release.

A 5Km moderate pace (approx: 25 mins) run burns 400/500 cals depending on your fitness level. That's actually not a lot of food.

If you were eating just your maintanence calories you would need to run 5K for 7 days to lose one pound of fat(3500 cals), doesn't sound fair does it.
To speed up fat loss you need to introduce a calorie deficit into your diet AND exercise. Figure out you daily maintanence cals and subtract 500 cals from that. Thats 1 pound fat lost per week.

Devide that number of cals into into 5/6 meals, you can have light cal meals and a big dinner if you like, just dont let yourself feel hungry (less bread more green veg!). try for a 40/40/20 split (protein/carbs/fat) in at least 3 meals and lay off the carbs after 8pm.

Have a cheat day! I'm a huge fan of saturdays, I eat anything up to 5000cals on saturdays ^ ^. While you shouldn't think of it as a licence to eat it does have a purpose. It resets your metabolism that may have been slowing down because of the calorie deficit.

Some of the fattest people I know actually eat less than me(i used to be fat), how?
1) skip breakfast
2) eat a big bad dinner (cmon they haven't had breakfast so of course they're gonna be starving for dinner)
3) try to stay away from food for the rest of the night.
4) breakdown and eat everything in sight around 10 o clock.

I would eat twice that throughout the day no problem. This is why, their body has no idea when food is on the way because it's not getting it regularly, so it goes into fat storing mode.

Try daily cardio, maybe work up to a few 3K/5K runs per week, walk/cycle to work (it works best if it's a life style change), do this for 3 weeks at least, that's how long it takes for your mind to start a habit!

miguelmigs23

i was away for six months and got extremely bored! I would go running every night for half an hour, religously! I would run outside or on a treadmill with 3kg weights in my hands! I also did 20 press ups every night before going to bed! within 6 months of doing this i was fit and had lost weight to the extent that i had nearly no fat on me! I still ate whatever I want and continue to do so!! I love my food and will not sacrifice anyhthing!! It can all be burnt off no matter what it is!!

m5ex9oqjawdg2i

miguelmigs23 wrote: »

i was away for six months and got extremely bored! I would go running every night for half an hour, religously! I would run outside or on a treadmill with 3kg weights in my hands! I also did 20 press ups every night before going to bed! within 6 months of doing this i was fit and had lost weight to the extent that i had nearly no fat on me! I still ate whatever I want and continue to do so!! I love my food and will not sacrifice anyhthing!! It can all be burnt off no matter what it is!!

Again people are different. Just because you could eat what you wanted doesn't mean everyone can. It is also an area that if you change, you notice the change a lot more. I find it to be faster if you change your diet.

noel32

cheers for all this lads, much appreciated, i am a big cook and love the food so this will be challanging,
also do the pints affect it big time??? like me few pints on a sat night

flanzer

I started jogging 4.5 miles every second night back in January. I also cut out bread and pasta, started eating smaller portions and lowered my calorie intake and the belly started to shrink. I've gone from a 38" waist to 35" but it stalled about 2 weeks back and I started to put on a few pounds even though the regime stayed the same.

I work with one of the coaches on the Senior Dublin team and asked him what was going on. He said I need not worry as I was now beginning to develope muscle mass but he said to cut down on the long distant running by 2 miles and add short sprints i.e run 200m, walk 200m and repeat for 4 reps...... Really get the heart working. In the last week I've lost 4 lbs and my clothes are beginning to hang off me!

Good luck, when you start to see those love handles and gut dissappear, there'll be no stopping you

Westwood

noel32 wrote: »

cheers for all this lads, much appreciated, i am a big cook and love the food so this will be challanging,
also do the pints affect it big time??? like me few pints on a sat night

pints have calories so just make sure you're in a calorie deficit for the day you have some scoops considering each one is like 150 cals. basically eat as healthy as **** that day and have around 4 max if you can help it. although 6-8 is nice :pac:

shootermacg

flanzer wrote: »

I also cut out bread and pasta, started eating smaller portions and lowered my calorie intake and the belly started to shrink. I've gone from a 38" waist to 35" but it stalled about 2 weeks back and I started to put on a few pounds even though the regime stayed the same.

Good Job mate! I lost 3 stone then started to level out same as you.
Do not avoid good carbs during the day! eat in a 40/40/20 split protein/carbs/fat.

I was stuck at 12' 4 for ages losing a few and gaining a few. Then I discovered zig zagging and gave myself a cheat day(all you can eat).

Looks to me you may have 2 issues:
1) As you lose weight you will need less calories, revise your cals for the weight loss.
2)You are not resetting your metabolism weekly, this is where the cheat day comes in! Take a day say, saturday and pig out, this resets your metabolic rate, which may have been slowing down because of your calorie deficit. It also gives you an reason to fight the cravings during the week.

If i crave food during the week I actually put in on the list for saturday, usually come saturday I won't even want it.

Last saturday I ate....pancakes, went out and had a fry for breakfast, come lunch time I ate a bananna split, dinner chinese take away, bag of microwave popcorn, went down the shop and bought a few bars of chocolate, 2 packs of toffeepop biscuits, chocolate kimberlies (they were on sale and 3 bags of taytoes), I then ate them all!
Now that was a pretty bad cheat day even for me, but I haven't gained fat at all. I workout 4 days a week and run 5K 3 days.

I'm actually the thinnest I've been in years and also the most muscular.
My problem is trying to keep the fat level low and bulk up.
Seems I have found a balance atm, my abs are clearly defined but I'm actually gaining weight. I could probably gain more muscle faster if I consumed more during the week but when you see your abs for the first time in years, it's hard to let them go!

flanzer

shootermacg wrote: »

I was stuck at 12' 4 for ages losing a few and gaining a few. Then I discovered zig zagging and gave myself a cheat day(all you can eat).

Looks to me you may have 2 issues:
1) As you lose weight you will need less calories, revise your cals for the weight loss.
2)You are not resetting your metabolism weekly, this is where the cheat day comes in! Take a day say, saturday and pig out, this resets your metabolic rate, which may have been slowing down because of your calorie deficit. It also gives you an reason to fight the cravings during the week.

If i crave food during the week I actually put in on the list for saturday, usually come saturday I won't even want it.

Last saturday I ate....pancakes, went out and had a fry for breakfast, come lunch time I ate a bananna split, dinner chinese take away, bag of microwave popcorn, went down the shop and bought a few bars of chocolate, 2 packs of toffeepop biscuits, chocolate kimberlies (they were on sale and 3 bags of taytoes), I then ate them all!
Now that was a pretty bad cheat day even for me, but I haven't gained fat at all. I workout 4 days a week and run 5K 3 days.

Thanks Shooter. I actually negected to tell yiz that! On Saturday last, the first day in months, I went had a fry up that morning, had a toasted ham, cheese, tomato and onion sambo for lunch and on Saturday night went around to the local chipper for a half pounder, chips and lashings of garlic mayo. In that same week, I lose 4 lbs!!

You're totally right though when you say that the cravings go during the week when you have one day of pigging out!

c0rk3r

Cycling, calories and losing weight
I've just been trying to get to grips with this too but a couple of things first.

Spend some money on an HRM which tells you the calories you burn. That takes all the guesswork out and it's the most useful money I've spent.

Then find out what your base metabolic rate is (what you need to take in if all you're doing is nothing!)

http://www.bmi-calculator.net/bmr-calculator/...

You'll find that would be below the 2-2500 we're told; that would depend on what you do with your day.

Say a person's BMR is 1500 and on top of that they burn 500 calories a day going about their normal business (exclude exercise just now)

If they consume 2000 and use 2000 calories a day they will stay at a roughly constant weight.

It takes about 3500 calories to put on or lose a pound of fat; that's the figure either way.

If all else remains the same and that person increased their intake by 500 calories a day, by the end of the week they will have gained 7 x 500 calories = 3500 cals or 1lb in weight.

If all else remains the same and that person decreased their intake by 500 calories a day, by the end of the week they will have lost 7 x 500 calories = 3500 cals or 1lb in weight.

I use my heart rate monitor to see what I'm burning up compared with what I take in.
If I'm doing a steady ride at 75-80% max heart rate I use about 700 calories per hour.
If I'm doing a fast ride at 90+% max heart rate I use about 1000 calories per hour.
The lower rate is more efficient at burning fat where the higher rate simply burns off the sugars (glycogen) you have stored.

Those are the sort of figures I have to look at but we're all different.

Im not to good at the diet side of things. Im of the opinion that i can eat whatever i like as long as i burn it off. Im sure people are looking at that in horror but i enjoy eating the odd mars bars, crisps etc just don't go overboard. Also for motivation take a look at some of the food diary's and fitness logs on boards.

Good luck

PH4T

How does alcohol effect all this?

I've have no problem eating healthy but I do like a drink in the evening after a stressful day...

corkcomp

PH4T wrote: »

How does alcohol effect all this?

I've have no problem eating healthy but I do like a drink in the evening after a stressful day...

if your having one every evening you are only fooling yourself when it comes to weight loss, unless you are really working your ass off in the gym every day! go out for a walk with the dog, or a run, both are great stress busters!

shootermacg

corkcomp wrote: »

if your having one every evening you are only fooling yourself when it comes to weight loss, unless you are really working your ass off in the gym every day! go out for a walk with the dog, or a run, both are great stress busters!

What he said! +1
Lots of cals in drink mate and it's not doing your hydration any good either. If you're busting your hole in the gym, you shouldn't even desire it.
I use it for a cheat day and have a nice few one day a week. But even on that day I'm aware I'll be crap at cardio the day after, so I bust a gut the day after that and concentrate on making up for it.
Better to get all the bad crap outa the way once a week and live good for the rest of it. my workout ethic is eat healthy, work hard and drink/feast one day per week.

my workout is:
mon shoulders + triceps (maybe 5K run)
tues: back
wednesday: rest + cardio 5K run
thurs:Chest + biceps
friday: back

friday evening: Bevies.
Saturday: All u can eat.
Sun: rest + hydration + 5K cardio run in the evening

Don't do cardio on the same muscle group you're hitting in the gym,
personally I'll never ever run on a leg/back day, I used to run on a back day but u'll feel it after 3K or so. if you feel the need to, get the cardio inthe morning and the workout in the evening.

PH4T

shootermacg wrote: »

drink/feast one day per week.

So is it better to drink 7 beers on a Friday night than to drink 1 every day?

Why?

G86

PH4T wrote: »

So is it better to drink 7 beers on a Friday night than to drink 1 every day?

Why?

I'd say it's because it's obviously going to affect your performance the next day, so it's better to have one lousy workout a week than 7!

shootermacg

Speaking personally I drink to get drunk, always have, always will. 1 drink a day is just foreplay!

PH4T

G86 wrote: »

I'd say it's because it's obviously going to affect your performance the next day, so it's better to have one lousy workout a week than 7!

I mean more in terms of putting on a beer belly?

Is there any difference?

shootermacg

It's simple maths cal in vs cals out! Hope this answers your question in a way that a simple yes or no wouldn't.

PH4T

shootermacg wrote: »

It's simple maths cal in vs cals out! Hope this answers your question in a way that a simple yes or no wouldn't.

Yeah but if I have 40 pints in 1 night I wouldn’t think that would be as bad as having 40 pints over 40 days.

In terms of putting on weight, there would be other consequences of drinking 40 pints in one night

On a single day, do you get to a certain calorie threshold and then the excess just goes through you?

Melia

PH4T wrote: »

On a single day, do you get to a certain calorie threshold and then the excess just goes through you?

I wish!

shootermacg

man it's like every answer spawns a dozen questions! You're worse than my 3 yr old!

bubblyone

shootermacg wrote: »

man it's like every answer spawns a dozen questions! You're worse than my 3 yr old!

It is a bit of a "but why?!?" situation!

nullzero

Extra cardio works for me and it seems quite a simple approach.

shakencat

its common sense on how to loose weight.

seriously.

Skr4wny

I'm loving all the posts about cheat days. Makes me feel better about my Friday night Mizzoni feasts.

It's nice after being a nazi all week to yourself to be able to pig out a little.

For during the week I snack on fruit and nuts if I'm peckish which I normally am in the evenings.

PH4T

shootermacg wrote: »

man it's like every answer spawns a dozen questions! You're worse than my 3 yr old!

You didn't anwser my question, you just came back with juvenile comments like "Speaking personally I drink to get drunk, always have, always will. 1 drink a day is just foreplay!"

Thanks for your great input :rolleyes:

bubblyone

It's not like it's a straightforward thing to answer. I think he was genuinely doing his best to answer with a personal example! I mean, there are some studies saying that a moderate alcohol intake is a good thing for health, in particular cardiovascular health. Moderate means approximately 2 units per night though and the most compelling studies were performed using wine. Being honest, not many people who drink in Ireland will only have 2 units and many guys in particular drink pints. Shootermacg is similar people I would think in that he wants to drink properly once he has anything at all. Good? Not really, but at least he realises and acknowledges that fact and adjusts his week around it.
From a fat loss perspective, I'd prefer to spend my calories on food. Pint=approx 180 calories. Go out for 5 pints and you have almost 1000 calories in with very little nutritional value. Again, not simple-recent study questioned whether or not the body uses the alcohol calories in the same way. But, for me, I'd prefer to err on the side of caution and treat it as empty calories which will sabotage your fat loss.
He makes a good point about affecting training also-you probably won't feel as good the next day and it may negatively impact your workout. You risk having that happen every day by drinking more frequently. You're also taking in more carbohydrates than you would be otherwise and on an ongoing basis. Some people reckon this impacts fat loss.

Also, the whole thread is about belly fat. Know the term beer belly? It is actually based on the idea that alcohol ingestion promotes storage of intra-abdominal fat... Bad for health and wrong type of six pack involved.

shootermacg

PH4T wrote: »

Yeah but if I have 40 pints in 1 night I wouldn’t think that would be as bad as having 40 pints over 40 days.

This was the point where I stopped even thinking you had a brain.
I'm out!

Armedocr

Your much more likely to stall gains and damage your body by drinking your weeks amount of beer in one night. Dude If you want to have one drink a night and not get absolutely hammered then do...shows a lot more maturity on your part.

SouperComputer

What worked for me was calorie deficit. Simple as. YMMV.

markym

Hey,
Im a 17 year old guy. 6'1 , 13st 11 lbs .Loves rowing and walking. I also do jogging. Im going on holiday in a few months and i need to tidy up my mid section. My legs and arms are fine enough but i really need to do something!PLease help if you can!any response is really appreciated!
Thanks!

TommyKnocker

markym wrote: »

Hey,
Im a 17 year old guy. 6'1 , 13st 11 lbs .Loves rowing and walking. I also do jogging. Im going on holiday in a few months and i need to tidy up my mid section. My legs and arms are fine enough but i really need to do something!PLease help if you can!any response is really appreciated!
Thanks!

Hi There

You need to give details of a typical days food and liquid intake, and also outline how much rowing, walking and jogging you do along with any other type of exercise you may take. And throw in alcohol intake if applicable.


Best Regards,

M

saram

Its the hardest place to lose fat right there.. All a person can do is run, run run...and eat little...and get in some abdominal exercises too..

Its a long road!!

DARCHA22

saram wrote: »

Its the hardest place to lose fat right there.. All a person can do is run, run run...and eat little...and get in some abdominal exercises too..

Its a long road!!

eat little?

I wouldnt eat less than 500 cal deficit when trying to lose fat that what you mean? or do you mean literally eat little or no food becasue that will just slow your metabolism and your body will hold onto fat.

markym

B-Builder wrote: »

Hi There

You need to give details of a typical days food and liquid intake, and also outline how much rowing, walking and jogging you do along with any other type of exercise you may take. And throw in alcohol intake if applicable.


Best Regards,

M

Hey B builder,
I row for an hour and a half 4 times a week and do a mile run on sunday. I live on a farm so i get a good bit of exercise just from that too ( lifting walking etc)
I eat toast for breakfast with tea, lunch is usually rice, noodles with some kind of sauce or a sandwich, and dinner is meat or fish, veg and potaoes or it can vary. I have 5-6 Tea breaks a day ( cup of tea + toast/biscuit). I dont drink alcahol at all because of personal reasons.
Any advice is greatly appreciated!!
MArkym

TommyKnocker

markym wrote: »

Hey B builder,
I row for an hour and a half 4 times a week and do a mile run on sunday. I live on a farm so i get a good bit of exercise just from that too ( lifting walking etc)
I eat toast for breakfast with tea, lunch is usually rice, noodles with some kind of sauce or a sandwich, and dinner is meat or fish, veg and potaoes or it can vary. I have 5-6 Tea breaks a day ( cup of tea + toast/biscuit). I dont drink alcahol at all because of personal reasons.
Any advice is greatly appreciated!!
MArkym

Hi Markym

I'm no expert, but I think that you are ging to have to change your diet a little to tighten up your mid section.

There is an awful of starchy carbs in your diet (bread, noodles, spuds, rice, Biscuits etc). If you want a firm tight midsection, then you should cut down here as much as possible and switch to more fiberous sources of carbs. Also there does not appear to be much in the way of healthy fats in yoru diet.

For breakfast try Oats with some added nuts and seeds and maybe some berries or Porridge.

For lunch try having some sort of salad. Chicken, tuna, turkey tuna, slamon, mackeral etc with lost of salad leaves and veg (peppers,onions, tomatoes etc)

At dinner cut back on or cut out the potatoes and have a bigger portion of veg instead with your meat/fish.

For you tea breaks get rid of the toast and replace it with things like some mixed nuts and maybe dried fruit (not too much fruit), oat cakes with peanut butter, vegetable sticks dipped in Hummus, COttage cheese, scrambled eggs, or eggs of any kind really. Give green a a try, as it hleps a little with fat burning. If you are drinking ordinary tea and taking sugar, try to wean yourself off the sugar.

Finally try to incorporate some direct ab work into your training. Below is a viedo which was made by one of the guys from the forum who is a PT.

https://www.youtube.com/watch?v=sTvBNEDg_oM

If you can tweak you diet to remove as much of th starchy carbs as possible, and in some healthy fats, then with your training and physical job to should start to see the results you are looking for.


Best Regards,

M

Transform

markym wrote: »

Hey B builder,
I row for an hour and a half 4 times a week and do a mile run on sunday. I live on a farm so i get a good bit of exercise just from that too ( lifting walking etc)
I eat toast for breakfast with tea, lunch is usually rice, noodles with some kind of sauce or a sandwich, and dinner is meat or fish, veg and potaoes or it can vary. I have 5-6 Tea breaks a day ( cup of tea + toast/biscuit). I dont drink alcahol at all because of personal reasons.
Any advice is greatly appreciated!!
MArkym

the issue is that you are looking for professional results but are using a amateur nutrition approach.

You may be doing physical work on a farm but 20mins of proper weights will do wonders for your overall physique.

Clean up the diet and hit the weights to look and feel your best

markym

B-Builder wrote: »

Hi Markym

I'm no expert, but I think that you are ging to have to change your diet a little to tighten up your mid section.

There is an awful of starchy carbs in your diet (bread, noodles, spuds, rice, Biscuits etc). If you want a firm tight midsection, then you should cut down here as much as possible and switch to more fiberous sources of carbs. Also there does not appear to be much in the way of healthy fats in yoru diet.

For breakfast try Oats with some added nuts and seeds and maybe some berries or Porridge.

For lunch try having some sort of salad. Chicken, tuna, turkey tuna, slamon, mackeral etc with lost of salad leaves and veg (peppers,onions, tomatoes etc)

At dinner cut back on or cut out the potatoes and have a bigger portion of veg instead with your meat/fish.

For you tea breaks get rid of the toast and replace it with things like some mixed nuts and maybe dried fruit (not too much fruit), oat cakes with peanut butter, vegetable sticks dipped in Hummus, COttage cheese, scrambled eggs, or eggs of any kind really. Give green a a try, as it hleps a little with fat burning. If you are drinking ordinary tea and taking sugar, try to wean yourself off the sugar.

Finally try to incorporate some direct ab work into your training. Below is a viedo which was made by one of the guys from the forum who is a PT.

https://www.youtube.com/watch?v=sTvBNEDg_oM

If you can tweak you diet to remove as much of th starchy carbs as possible, and in some healthy fats, then with your training and physical job to should start to see the results you are looking for.


Best Regards,

M

Dear B-builder,
great to hear from you, Thank you very much for all your help! I watched the video and Found it very it helpful aswell as achievable.
Thanks again,
Markym

Money Shot

B-Builder wrote: »

Hi Markym

I'm no expert,
M

I really don't think there is much need to start all of your posts stating you aren't an expert - for the most part, it's taken for granted on an internet forum.

shootermacg

If you find yourself flagging, I'd include some brown rice/sweet potato, I've found that a meat and veg diet will not give me enough energy, so I always add some nice carbs on workout days.

I'd try for 2 or 3 miles for the run, unless you're doing wind sprints, and even then try for more distance, myself I actually don't even sweat until the 2KM mark, during a run, a great place to be during a run is generally indicated by a raise of body temperature and the onset of sweating. Before that, say running a mile you'll only be hitting this point, then stopping.

TommyKnocker

Money Shot wrote: »

I really don't think there is much need to start all of your posts stating you aren't an expert - for the most part, it's taken for granted on an internet forum.

I really don't see that this is an issue. I do it to make folks aware that I am in no way qualified in the fields of physical training or nutrition, as there are qualified PT's and coaches etc who do post and who's knowledge would trumph mine.


Best Regards,

M

markym

Dear B-Builder,
Well your help is still appreciated! Dont mind others!
Regards
MArkym