Shifting fat from the stomach?
stevedavis82
Posts: 110
in General Chat
Evening all,
Again i turn to my trusted forum for advice...............I am currently training like a mad man (i can make 2012). But am struggling to lose some stubborn fat from my midrift area (damn all that drinking as a student).
I only consume approx 1500-1800 calories per day and train for 1-1.30hrs per day 6 days a week. I do all the disciplines equally, with maybe a bit extra on my run. I incorporate free weights 3 times a week.
Now.......what can i do to shift the gut??? It's like it wont go.....i'm losing sometimes 4kg per week but my body fat is only dropping approx 1% per week! (90Kg and 20% Body fat). My diet consists of -
Porridge and Shot of wheatgrass for breakfast.
Ham/Salad Roll for snack @11am
CousCous with Roasted veg and 1/2 chicken breast for lunch
Banana/piece of fruit before training.
Meat/Fish with Veg or pasta/potatoes for evening meal.
Is it better to do weights or cardio to shift stubborn fat?? Any awesome diets that work?? Need to buy a wetsuit and tri suit soon as am doing my first open water event on 30th July at Dorney Evening Tri. The London Tri amongst others later on.
All support and feedback welcome.
Again i turn to my trusted forum for advice...............I am currently training like a mad man (i can make 2012). But am struggling to lose some stubborn fat from my midrift area (damn all that drinking as a student).
I only consume approx 1500-1800 calories per day and train for 1-1.30hrs per day 6 days a week. I do all the disciplines equally, with maybe a bit extra on my run. I incorporate free weights 3 times a week.
Now.......what can i do to shift the gut??? It's like it wont go.....i'm losing sometimes 4kg per week but my body fat is only dropping approx 1% per week! (90Kg and 20% Body fat). My diet consists of -
Porridge and Shot of wheatgrass for breakfast.
Ham/Salad Roll for snack @11am
CousCous with Roasted veg and 1/2 chicken breast for lunch
Banana/piece of fruit before training.
Meat/Fish with Veg or pasta/potatoes for evening meal.
Is it better to do weights or cardio to shift stubborn fat?? Any awesome diets that work?? Need to buy a wetsuit and tri suit soon as am doing my first open water event on 30th July at Dorney Evening Tri. The London Tri amongst others later on.
All support and feedback welcome.
0
Comments
I think that some members of this forum also like to wax/shave themselves to give the impression that they are trimmer than might otherwise be the case...... or maybe that's just to get extra speed...
Its all about speed, no hang on...its in case we crash...or is it to help with removing the wetsuit??
I agree with the Treefrog , myself being part Endomorph and Mesomorph (2.03cm & 112Kg, 20% Fat - thighs like Oak Trees)
Are you eating enough !!! , Are you always dehydrated ? 4Kg a week sounds like lots of water in there ( If I don't (forget to) hydrate properly during a 2 hour training session I can lose 4Kg in that time period, e.g. last night - 1 hour on turbo trainer, HR @ 150 followed by 10K run without fluid - just small glass of water during 'transition'. )
The old adage -- 3500 calories = 0.5 Kg Fat (1 pound in old money)
To lose weight (remember muscle is heavier than fat) sensibly try to lose 0.5 - 1 Kg per week.
Put yourself in a 500 Calorie deficit each day (7 days = 3500 calories). Calculate your Base Metabolic Rate (BMR) Here. Then add the calories expended on the training session (this will obviously be different for everyone - me running at 12K/hr will use more than most of the whippets on this forum performing the same exercise, Here is the NHS Direct Exercise Calorie Calculator, It made me laugh when it warns about burning more than 1000 calories a day in exercise!!)
e.g My BMR = 2200 Calories
12K Run in 1Hr = 1100 Calories (From my HR Monitor - rounded down)
Therefore I should have eaten 2800 (good) calories (I am eating twice as much as I used to ... Its great.... and I am losing weight every week).
Remember these are guides that you will have to tweak for yourself..... God I am boring [:)]
Weights / Cardio .... now there is a debate........ I personally do both but I have mates at the tri club who only do cardio
You don't seem to be eating many calories though (under 2K per day). I'm 69k and if I ate that while training I think I'd be asleep most of the time. The calculation from rj1265 looks like a good one for you to try out to ensure you have the right amount of fuel to both keep you going and trim the fat off.
Any exercise burns calories - and should therefore aid weight loss. However, I have find 5-8 miles of slow/steady running to be great at helping me shed my unwanted weight.
As for buying your tri suit and wetsuit, they'll both come in stretchy materials and are supposed to be tight when you put them on. I say buy them in a couple of weeks time so you can get used to them before your first event. If you have to buy new ones next year as you've lost more weight training over the winter then you can console yourself that its better than having to buy a bigger size due to too much turkey and stuffing.
One thing I find is for me it is like bloating, and that I have been told may be due to lactose intolerance. Try cutting the lactose down see if that works any. I try to, but cant resist a coffee in the morning to wake me up.
I would love a pill to take it away lol.
Echoing the above advice, 4k sounds too much, if some of that 4k is muscle ratjer than fat you diminish your ability to burn extra calories at rest, this is not good.
Sometimes it is a matter of juggling what you eat & refining. Lady Britspin & I eat way less pasta & more fresh veg than we used to, bingo Lady Brit has lost a fair bit of weight..me I have remained the same, (but I don't care.) I ditched the milk ages ago, its soy all the way except a tiny spot in tea & get way less bloat & way less wind. So I say continue to juggle maybe increase protein intake & a little weight training to maintain muscle mass may be of help.
Belly fat in the male is always the last bit you loose, or at least aesthetically it is pretty much impossible to have a 'six-pack' until you are down to below 10% body fat. You also have to remember that if you do a lot of core work and build up your abs your belly will stick out more!
Ok so why is this? why is it so hard to loose the belly fat?
There are so many opinions on this, obviously with it being the last bit to loose most theories converge on the opinion that your body doesnt want to loose this last bit of fat just incase you enter into a period of starvation.
Ok, so this is the interesting bit, recent opinion has suggested that this fat over the abs in the male may be outside of normal physiological mechanisms governing the use of fat for energy, with some studies showing that some of this tissue may be resistant to adrenaline, the principle mechanism for fat liberation.
So how do you get around this? To quote a personal trainer friend of mine "youve gotta get hormonal"!
The way to do this is with heavy weights, causing growth hormone release/testosterone etc.
If you dont want to do weights the belly will eventually go, as your body composition changes due to the training, just dont expect this to happen rapidly!
- black coffee instead of lattes (i live in london and am therefore a ponce)
- lots of salad and protein for lunch from the work salad bar (poncyness confirmed)
- nutrasweet instead of sugar
- weetabix for brekkie : fibre helps clear the fat out of the guts - nice [X(]
- sensible dinner
- no booze at all during the week, but be naughty at weekends
- train tuesdays to sundays with mondays off, at least an hour a day with 1.5 to 2 hours a day at weekends
Works for me anyway!
No latte/salad bar here - I live in mid Wales - not many of them around just lots of sheep!
Still, I grow my own stuff and have a superb expresso machine - bring it on!!
OOh the no drinking thing will be a tough one as I do like a nice glass of red with my healthy supper - still here goes. Ah.... but it's Friday so does that count as the weekend?