[Closed] abdominal weight loss tips please!!

as a few have said, im afraid situps, crunches, whatever, wont lose fat around the waist. you cant target fat loss, it has to be minus calories im afraid, to show those glorious abs underneath 🙂

im sort of in the same boat. im weight training to add mass, but at 47, and not eating totally clean (youve got to have a life after all), theres too much attaching itself to my muffin tops 😀
so... im sort of stuck in limbo really. dont know whether to keep trying surplus calories and accept the podge, or cut them, lose fat and unfortunately muscle (but keep training to minimise loss) and then up them again when the tums gone. ho hum, wish i was 17, not 47. if i knew then what i know now etc etc...... 😀

Why do you have to lose muscle as well as fat?

a 6 pack is made in the kitchen.

And drunk in front of the telly.

Preferably with a chip supper.

😛

Interesting thread...

Longer duration, lower intensity is the key. You should be riding your road bike to work three times a week, and using different routes to mix it up.

Perhaps you should speak to someone who knows a little about nutrition, fat burning thresholds and a little physiology. PE teacher perhaps...?

8)

Why do you have to lose muscle as well as fat?

unfortunately its showing on the tum now. so..... in answer to your question, im sure you CAN lose weight and maintain muscle, but im not exactly sure on the best way of doing it. i think im gonna cut cals for a while and keep weight training and hope for the best. bit demoralising if my lifts start going down tho :-/ also got tendonitis at the mo which means i cant give it my all, so im just a bit bothered about losing what muscle ive already gained.

any advice welcomed 🙂

I'm going to grahamS. Sounds more fun x

Body shape - exo/endo/other (can't remember) morph. I'm currently 16 stone, even when I was 12 stone I still had a gut. So do all my family. It's body type. I'm not saying losing weight won't help you and certain exercises may help your core muscles to support a fat tum but you may have to accept that you have a particular body shape/type.

And IMHE not matter how much you lose the place you want it to go from will be the last place it does. At 12 stone I am skinny all over except the gut.

mesomorph i think is what you were looking for 🙂

I think I'm in the same boat as the OP.

I added strength training to my exercise regime - I either do Body Pump once a week or the strength training regime one of the trainers at the gym did for me. Since doing that, I've noticed that my jeans are getting a bit looser.

If you're an apple shape (tend to put on weight around the tummy) strength training and low intensity exercises are recommended.

http://www.channel4.com/4beauty/wellbeing/getting-fit/exercises-for-body-types#apple

Diet wise, low GI foods, avoid big blood sugar spikes by eating foods high in sugar or refined carbohydrates, and get enough protein particularly if you're strength training.

mesomorph i think is what you were looking for

I'm more of a xenomorph

Long, low intensity road rides in zone 2 will lose the weight.

Arms folded over chest? Arms extended over head holding a 5kg plate. Wimp.

Won't make you skinny though... that's what dieting is for.

You really want to kill your abs / core - lie on back, bring knees up towards chest so legs parallel to floor. Take a large 10kg plate and rest on shins. Hold another 10kg plate between hands. Now simultaneously straighten legs with plate balancing on them (without feet touching the floor) and take plate in your hands over your head with arms straight (this can touch the floor).

Bring both plates back slowly and under control to original positions. 12 reps.

You really want to kill your abs / core

Shotgun?

davidtaylforth - Member
Pootling about on a road bike in the "fat burning zone" looks bent as anything, it ruins the image of the sport.

We want to encourage people to take up cycling on the roads, not put them off. Seeing some overweight bloke in lycra nodding along is not going to encourage people to take up the sport whatsoever!

Go walking or mountain biking instead, then come back to road cycling when you're lean and fast

I dunno, my Z2 rides are at 16-17mph average. In fact science supports the opposite being so; as flange says, go long and slow on the roadbike, then come back to MTB superfit. Its worked for me.

You really want to kill your abs / core
Shotgun?

might hurt a little less 🙂

I dunno, my Z2 rides are at 16-17mph average

Knut

Slightly related, but BBC2 is good viewing at the mo. "The men who made us fat"

Okay, a bit more of the picture...I do British Military Fitness - have been in the top group for a while so am fitter than average. I can bosh out many sit ups of all varieties for extended periods of time. However, yes, I think I'm apple shaped (!) and tend to put weight on around my middle. (Genetically,both my parent aren't small) I know its about diet, and calories out vs calories in, and think I try and adhere to these principles more often than not.

About the lower intensity exercise - I can't help feeling that if I'm not sweating, its not worth it - I actually get frustrated by lower intensity work. That said, I do have a roadbike so will get out on it more often.

Next...just been on the Myprotein website and am thinking about supplements to help aid weightloss. Thoughts?

magical fairy dust as a general rule i'd say, but caffeine will boost your metabolism and the fibre supplements like ispaghula husk will make you feel fuller so could essentially act as an appetite suppressant

It's not calories out v calories in. Hormone levels and insulin in particular cause you to store fat. It's fair to say that eating a large calorie excess will mess with these and is normally related.

Any thoughts on those questions asked at the beginning of the thread?

Change your routine, eat little and often and smash out some big leg sessions and incorporate legs into your workouts a few times a week.

The reason being legs are your biggest muscles and burn more calories, muscles burn calories/energy.

Try also doing a fasted sprint session or intense training before you eat in the morning

Enjoy

Started on the PDF book linked above, it's quite interesting! Thanks willber

The Southern Yeti - Member
Why do you have to lose muscle as well as fat?

to build muscle you need to eat surplus calories... to lose weight you eat a deficit.

by doing tons of riding your use calories combine that with a low calorie diet and pure cardio you will strip fat and muscle.

you simply cannot get stronger without eating more calories than you need.

tony24 - so the answer is...

Don't do pure cardio. Right?

Or would that still mean you have to lose muscle and fat?

Who cares, I had a DEXA scan this morning and my BF% is 8.7%
The fat % for my abdominal region is 5.1%

My BMI was measured at 23.7

I'm charging for weight loss tips from now on.

I just had a Maryland Cookie.
If anyone else wants one I'm not charging.

I'm not delivering though.

/Edit I now I'm going to have another.

I don't see how road riding can lose abdominal fat - the most relaxed muscles when road riding are the abdominals. ("Ooh, but look at the professional roadies!" Yeah, they are professional sportsmen.)

Only time I had a completely flat stomach was when I was doing a fair bit of running and doing boxing training 3 hours a week. Ah, but that was so long ago...

I'm eating a box full of mini-jam doughnuts...

8.7% BF kids... you can be like me.

8.7% BF kids... you can be like me.

What? All boney and painful to spoon?

No thanks.

What? All boney and painful to spoon?

Very well defined calf muscles though

Lowest abdominal fat the tester had ever seen... she got really excited.

All muscley Jamie... I hold you tight 🙂

All muscley Jamie... I hold you tight

I imagine you're like a white Grace Jones.

[img] [/img]

had a DEXA scan this morning

http://en.wikipedia.org/wiki/Dual-energy_X-ray_absorptiometry

You can't get more accurate. Free to anyone aged 30-50 in the Oxfordshire area who's willing to become a member of the Biobank health study thing for the NHS.

[i]Lowest abdominal fat the tester had ever seen..[/i]

Amazing what OBSESSION can do for you eh? 😉

That's right DeBz... only thing is now I know that my left leg is a little bit fatter than my right.

Any tips for reducing fat on left legs anyone?

Any tips for reducing fat on left legs anyone?

[i]Any tips for reducing fat on left legs anyone?[/i]

Spend 1 week hopping

i dont want a free scan, too scared of what i'd find 🙁 give me two and a bit years and maybe by then my area will be offering such medical wonders and i would've been able to reduce my bodyfat/flubber/lovehandles/rolls i have to carry in a wheelbarrow a bit first

Strangely Dirty, fags make me eat more.

I had a whole load of blood samples taken which I'm waiting for results on. I now know the body fat % and weights of all my limbs.

They did an ultrasound scan on my abdominal and thigh fat that they're going to use to see how fat storage in those reasons corelates with cholesterol levels (they had to adjust the scale on the image as she couldn't find any fat).

I know what my bone densities are too. Hopefully they'll ask me to take part in some more studies.

just quickly referring back to the Hormone discussion, the web is abound with Testosterone replacements/boosters etc that are supposed to help 'us' that get to 40 and not have energy/gain fat/low sex drive etc etc.

anyone know much of these? and anyone experienced low Testosterone ?

Yeti - if they are looking for more participants do you have the details and do you have to live in the oxford area or just willing to travel?

Strangely Dirty, fags make me eat more.

I found this as well. Weird.

Phil w not sure, but I think so... southern_yeti at yahoo com I'll forward you details.

Jamie... it's especially true of chocolate.

Dirty fags make me eat more.

😯