Stomach and chest weight loss and toning

I Concur

I started working out a few weeks ago and all is going well but i was hoping someone could give me some advice on losing the fat on my chest and stomach?

Thanks

TommyKnocker

Hi There

You cannot spot reduce body fat. To lose body fat you need

• A pretty clean diet
• To be running a calorie deficit
• Short hard cardio sessions
• Heavy compound weight sessions
• Patience (your body will decide wher it loses fat from first)

If you want to post your sex, age, height, weight along with a typical days food & liquid intake (everythng that passes your lips) and approximate times and what your workouts consist of, then you may get a more informative response.


Best Regards,

M

Toplink

I am in a similar postion to the OP. I have a wedding to attend in 3 months and intend on being in good shape for it. I am 1 stone over my desired weight and a high percentage of that stone is in the chest, tummy & hips region.

I run 6 miles about 2/3 times a week and this has definitly toned up the legs and got me feeling good. My diet needs to clean up, I am working long hours, not getting enough sleep and crave sugar the following day as a result. I need to break this. I am a b!tch for chocolate.

One area that I haven't ever concentrated on is circuit training so I have gone about making a few bits in the garage to kick this off. My brother has a welder and is making a dips bar and a chin up bar for me. I might have a look on ebay for a few weights also.

I am 33 now, 5 ft 10 and approx 13 stone 10 pounds. In 2002 I was nearly 15 stone and I went travelling for a year and came home 11.5 stone so I know how to lose it but the frame of mind needs to be right for it and I need a good firm kick in the arse but getting at least 7 hours sleep a night is critical I find if you want to maintain a healthy diet. I managed to maintain around the 12 stone for a few years but in the last year or so with burdens of work (and debt!) I have let it slip so I am in the process up drawing up a 8-12 week plan.

Any advice welcome!

TommyKnocker

Hi Toplink

Can I assume that as you said you are "a bitch for chocolate" that you are female ?

Also I woudl ask the same as the other poster. Could you post up an idea of a typical days food and liquid intake (everything that passes your lips) and approximate times please?

If you are female, then as a rough guesstimate your daily maintenance calorie requirements are in the region of 2,300 calories. So a deficit of about 500 calories gives you around 1,800 calories per day to work with. This amount of calories (from good food sources) coupled with some shortish sharp intensive cardio and some resistance training should see you at or around your desired weight for the wedding.

But you will only realise your targets if you are consistant with your diet and training.

Again if you post your diet we can possibly advise where you might make some tweaks to maximise your results.


Best Regards,

M


Best Regards,

M

Toplink

Sorry B-Builder... I am actullay male, local galway dialect I was using!

7am : Breakfast: Bowl of Porridge mized with flax seed, light sprinkle of soya milk and small bit honey mixed in.

8am: Cup of coffee, no sugar, small amount of milk.

10am: Toasted Fruit Scone with Butter & Another Coffee, Apple

1pm: Wrap, Chicken, Lettuce, Coleslaw, peppers, mayo.

3pm: Soya Yogurt

7pm: Dinner (small measure of either rice/pasta/spuds with grilled meat and 2 veg servings (Broc or cauli).

9pm: Cup of tea and milky way!

Would drink 1 litre of water also during the day.

xgtdec

Toplink wrote: »

Sorry B-Builder... I am actullay male, local galway dialect I was using!

7am : Breakfast: Bowl of Porridge mized with flax seed, light sprinkle of soya milk and small bit honey mixed in.
Not a porridge man meself but i can see the attraction

8am: Cup of coffee, no sugar, small amount of milk.

10am: Toasted Fruit Scone with Butter & Another Coffee, Apple
Scone and butter as a snack is a bit bad, how bought a rice cake and peanut butter?

1pm: Wrap, Chicken, Lettuce, Coleslaw, peppers, mayo.

3pm: Soya Yogurt

7pm: Dinner (small measure of either rice/pasta/spuds with grilled meat and 2 veg servings (Broc or cauli).I normally drop the carbs for dinner so id replace rice/pasta/spuds with more veg, for fatloss having no carbs after say 5pm is of benefit imo

9pm: Cup of tea and milky way!
a milky way...at night...straight to your hips my man

Would drink 1 litre of water also during the day.

I think i try for 2 litres a day as a general, spinning days are more!!

TommyKnocker

Toplink wrote: »

Sorry B-Builder... I am actually male, local Galway dialect I was using!

Sorry for the gender reassignment

So your revised daily calorie requirement is around 2,650 for maintenance, so 2,150 would give you a 500 calorie deficit.

7am : Breakfast: Bowl of Porridge mized with flax seed, light sprinkle of soya milk and small bit honey mixed in.

Breakfast is not too bad, though it depends on portion size. Personally I would try to get in some protein and healthy fats also.

8am: Cup of coffee, no sugar, small amount of milk.

Again not too bad. But you could try switching to green tea. It's supposed to boost you metabolism, and I have to say that I noticed a slight improvement when I switched. Also green tea has antioxidant properties. Get the tea from an Asian/Chinese shop rather than the tea bags in supermarkets though.

10am: Toasted Fruit Scone with Butter & Another Coffee, Apple

Your not really doing yourself any favors here at all. I'd go with a small tin of tuna on a couple (2) oat cakes (IMHO oat cakes are better than rice cakes), or maybe some veg sticks dipped in some hummus.

1pm: Wrap, Chicken, Lettuce, Coleslaw, peppers, mayo.

Again, the mayo and coleslaw are not the best when looking to drop weight (body fat). I would drop both of these and have lots of salad leaves and veggies instead. A salsa would be better if you wanted to spice it up a little

3pm: Soya Yogurt

Again, not too bad but not much of a snack either.

7pm: Dinner (small measure of either rice/pasta/spuds with grilled meat and 2 veg servings (Broc or cauli).

While you goal is to drop weight, I would drop the rice/pasta/spuds and increase the amount of veg.

9pm: Cup of tea and milky way!

To be honest the milky way should also be dropped. Maybe 1 a week as a small treat, but definitely not every day. Again Try green tea.

Would drink 1 litre of water also during the day.

One liter of water is not that much. I think you should look to increase this a bit. A gauge that I go by is that I should be passing urine every hour or so and it should be a pale yellow color. If it's clear you are drinking too much and if it is dark yellow in color, then you are not drinking enough.

Including all the fluids I take in in a typical day (including what I drink in the gym) I would probably go through around 5 liters daily though maybe a little less in the winter.

Hope that helps a bit. Also have a look at the stickies at the top of the page. The thread titled Fitness: the basics has lots of information regarding putting a good diet together.


Best Regards,

M

Toplink

B-Builder wrote: »

Hope that helps a bit. Also have a look at the stickies at the top of the page. The thread titled Fitness: the basics has lots of information regarding putting a good diet together.


Best Regards,

M

Thanks very much for spending the time replying. In my case I have a fair idea of what needs to be done but its getting the time and motivation is the key. This forum alone is overflowing with motivation, i need to manage my time a bit better.

ray o

I'm no expert so this is just from my own personal experience. I cycle into work (9km) every day and I used to eat breakfast (All Bran) before getting on the bike (7am). Once in work I would get the munchies around 10am and of course the only thing that looks appealing is a scone etc.. I lost a bit of weight by cycling but the change I made next knocked a half stone off in less than two months. I stopped eating breakfast before getting on the bike and changed to Oatabix instead. I now eat at 9am and don't eat again until lunch. Kick starting your matabolisim before eating is key and then eating oats is a great start IMO.

Patdusty2010

Toplink wrote: »

Thanks very much for spending the time replying. In my case I have a fair idea of what needs to be done but its getting the time and motivation is the key. This forum alone is overflowing with motivation, i need to manage my time a bit better.

If you don't have a lot of time do sprint sessions, like 20 100 metre sprints after you have warmed up. I tweaked my hamstring the other week as I didn't warm up as well as I should. With sprinting and high intensity bursts of energy you will notice the weight coming off quickly...

Also do high intensity exercises like 3 30 second sets of touching your hands with your knees. I find this and sprinting great as I can get a good workout in a short time...

So in summary SPRINT!!:)