Stomach flab

skwinty

Does anyone know some good exercises to lose stomach fat fast?

I've recently heard that sit-ups and general abdominal exercises actually arent the best to get rid of the flab!

So how should i go about losing it? I'm slimming down quite on the rest of my body however the belly area seems to be getting bigger! I did kettlebells for a few months and found that great for general toning up however i felt that the muscle was building up under fat which stopped me losing the inches that i wanted to lose!

200yrolecrank

You probably have decent muscle underneath the stomach flab,unfortunately if you want to see it your going to have to get the body fat down to single digits.
I got it down to 7 percent a few years ago but that was down to massive amounts of cardio and weights.
Its a tough one as its one of the last places to lose fat,I would start with the diet and work from there.

Devia

Diet is the key to lowering body fat. You can't target certain areas with exercise.

metamorphosis

Abs are made in the kitchen!

BOHtox

metamorphosis wrote: »

Abs are made in the kitchen!

What's the best sort of diet? I recently am trying to lose weight, 72 kilos currently but it's mostly fat. I'm quite slow which is bad for the football. Ideally I reckon maybe 66-68 kilos but with a lower body fat%. I'm 5ft 11.

I cut out the take aways, I'm hitting the gym and did my first jog tonight.
I have gone from eating takeouts to eating regular food. It's better than takeouts as that was the easy step but now it's the hard stuff. I presume eggs, meats and fruit and veg. What is good and what is bad?

Cheers

EDIT: I took a body fat % test online. It took height, weight and waist size and gave me a %. Is this accurate an accurate guess or is it just made up? The website seemed pretty legit...

meijin

BOHtox wrote: »

What's the best sort of diet? I recently am trying to lose weight, 72 kilos currently but it's mostly fat. I'm quite slow which is bad for the football. Ideally I reckon maybe 66-68 kilos but with a lower body fat%. I'm 5ft 11.

Hmm... I'm also 5ft 11 and 76kg, not much fat...
Maybe you should focus on building some muscle and getting stronger, not weight loss really?

I cut out the take aways, I'm hitting the gym and did my first jog tonight.
I have gone from eating takeouts to eating regular food.

That's a good start!

It's better than takeouts as that was the easy step but now it's the hard stuff. I presume eggs, meats and fruit and veg. What is good and what is bad?

Yeah, eggs, meats and fruit (limited) and veg (as much as you want, non-starchy), nuts. Can't go wrong with it IMHO. More or less primal/paleo, see http://www.boards.ie/vbulletin/showthread.php?t=2056501032 and the link to the guide in the first post.

EDIT: I took a body fat % test online. It took height, weight and waist size and gave me a %. Is this accurate an accurate guess or is it just made up? The website seemed pretty legit...

I think using calipers is better way to estimate it. Which website did you use?

25215615

metamorphosis wrote: »

Abs are made in the kitchen!

Abs are made visible in the kitchen, but made in the Gym

BOHtox

meijin wrote: »

Hmm... I'm also 5ft 11 and 76kg, not much fat...
Maybe you should focus on building some muscle and getting stronger, not weight loss really?



That's a good start!



Yeah, eggs, meats and fruit (limited) and veg (as much as you want, non-starchy), nuts. Can't go wrong with it IMHO. More or less primal/paleo, see http://www.boards.ie/vbulletin/showthread.php?t=2056501032 and the link to the guide in the first post.



I think using calipers is better way to estimate it. Which website did you use?

You're proably muscular whereas I'm fatty, especially in the stomach area.

I used this website iirc
http://www.bmi-calculator.net/body-fat-calculator/ and I got 17% body fat.

cc87

BOHtox wrote: »

You're proably muscular whereas I'm fatty, especially in the stomach area.

I used this website iirc
http://www.bmi-calculator.net/body-fat-calculator/ and I got 17% body fat.

Those calculators work off average percentages AFAIK and if you consider the average person is somewhat overweight these days its throws the whole concept of being average askew.
It always has been and for the time being always will be a more accurate reading of BF% if it is carried out using callipers and performed by someone experienced in using the equipment

That website above claimed im 19% BF......last time i had it checked using callipers i was just under 11% and this was only about 6 weeks ago. Pretty sure i havent gained that much in that space of time, particulary since my weight has gone down.

BOHtox

Cheers. Any other thoughts?

traco

Is there anywhere you can just go and get bodfyfat measured properly using a calipers, like a walk in service for a fee. I imagine it should only tale 10/15mins and I'd really like an accurate number myself.

That online calculator has me listed at 21-23 for the last 5 months and I can see huge changes in my body comp so it'd be nice to know and track going forward.

Thanks

meijin

traco wrote: »

Is there anywhere you can just go and get bodfyfat measured properly using a calipers, like a walk in service for a fee. I imagine it should only tale 10/15mins and I'd really like an accurate number myself.

I know an experienced trainer who can do it (for a reasonable fee, less than GP visit), and it will also include review of your diet and training, etc. You'll get an hour with him. I don't think I should post contact details here though, so PM me if you need more info.

RobAMerc

traco wrote: »

Is there anywhere you can just go and get bodfyfat measured properly using a calipers, like a walk in service for a fee. I imagine it should only tale 10/15mins and I'd really like an accurate number myself.

That online calculator has me listed at 21-23 for the last 5 months and I can see huge changes in my body comp so it'd be nice to know and track going forward.

Thanks

from what I read it is very difficult to get an accurate reliable reading of BF%.
You are better off buying a calipers ( €5 on ebay ) and using an online calc taking care to always use the same technique each time and recheck regularly to ensure you are going the right direction.

weight is a poor measure also as you would hope to be adding muscle while losing fat

Dave2k10

I know people have given their take on your questions, but this would be my advice...

skwinty wrote: »

Does anyone know some good exercises to lose stomach fat fast?

You cannot spot reduce fat. As you lose weight, the fat will fall off all parts of your body at the same rate. The best/quickest ways of losing fat are HIIT (High intensity interval training), cardio workouts such as rowers and treadmills and circuit training. I find sprinting 70/100m with a 45/60sec rest 8/15 times depending on how fit you are, a real workout. A workout like that will seriously up your heart rate and is alot better than jogging monotonously on a treadmill for half an hour.
If you are lifting weights, it better that you lift light weights for high reps with little rest between sets. Again this will get the heart rate up and burn calories quicker.

skwinty wrote: »

I've recently heard that sit-ups and general abdominal exercises actually arent the best to get rid of the flab!

You can do all the sit-ups and ab exercises your heart desires, but until you reduce your bf, you'll never be able to see them. We all have abdominal muscles, and just like biceps and chest muscles, they grow the more you exercise them. Your abs, chest and arms all become more defined the lower your bf. Putting the work in, in the gym, out in a field, and a clean diet are the only way you will ever see your abs.

skwinty wrote: »

So how should i go about losing it? I'm slimming down quite on the rest of my body however the belly area seems to be getting bigger! I did kettlebells for a few months and found that great for general toning up however i felt that the muscle was building up under fat which stopped me losing the inches that i wanted to lose!

As someone else said, abs are made in the kitchen. I'm not a fitness instructor or dietitian, but I have a huge interest in eating healthily to keep fit. They say that losing weight/becoming ripped is about 70% what you eat and 30% how you train. This is what I've learned from reading various articles and from my own experience.
To lose weight, you need to create a calorie deficit in your diet. A males RDA of calories is around 2500, while for women its 2000. If you burn off more calories than you consume in a day, you will lose weight, thats a fact. Try to cut down but 500-1000 calorie per day, and with a good workout programme, the weight should fly off.
You should also look to keep carbs to a minimum. These include potatoes, rice, pasta, bread. It takes a huge amount of will power to not just eat what you want, when you want, but unless you eat right, you may as well be sitting on the couch watching tele for the evening, as going to the gym. Eat plenty of lean protein, such as chicken breast, turkey, beef etc. Fruit is ok, but in moderation because of its sugar content. Veggies are a must and broccoli seems to be a favourite with fitness experts, although I can't stand it myself. Try to eat 5/6 small meals with 2/3 hour gaps between. If you try starve yourself for 5/6 hours and then pig out, your body stores what it cant digest, and thats when the pounds will pile on. Good snacks are yogurts and nuts. I also try not to eat 2/3 hours before bedtime and then half an hour after you get up. Eating before bedtime is a no no because your body has no way of burning off the calories you have just consumed as you sleep.
As I said, I'm no expert, but these are just somethings that have worked for me.
Hope this helps

Eathrin

My abs are so perfect, the flab is just there to protect them...