posted Sun, 12/30/2018 - 03:01
2910
Fat loss off stomach
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Hi i was wondering whata the best way to loose fat of your stomach i understand the calorie defecit etc but even when i eat clean i seem to add weight around my stomach area
Im 25 with 18/19 percent body fat
Bench about 242
I just want to know the best way to loose it around there because its starting to affect me mentally wspwcially after a good christmas!
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Iron_Bound1There is absolutely no way to lose belly fat. Your body will lose everywhere equally.
Can’t spot reduce...
Add muscle, cut your BF%...
Quickest way IMO is running (ideally sprints), compound movements & full body exercises.
So you can’t lose body fat from a particular spot. Your genetics determine where you store fat first and where you lose it last. Eventually it will go away with proper nutrition.
Some advice...do fasted cardio in the AM..not everyday, but somedays. And also, your last meal before bed, cut carbs. Walla
UPDATE thanks for all the advice lads i have been doing my re search and really just fine tuning my knowledge about lifting for years i have been lifting without much thught into it
I am now trAcking my macros for every meal i have found where abouts i need to be in my calorie defacit and am smashing eithet HIIT training or just straight up cardio 3/4 times a week and the weights been falling off
My HIIT looked like this
Week 1-2 60s rest 30s hard work
Week 2-4 45 rest 30s hard work
Week 4-6 30s rest 30s hard work
Smashed about 4kg off me with still lots more to loose
Just been on an all inclusive holiday and added the weight on !! so cant wait to start again lmao!
Cheers for the advice
Alphamale500Besides a calorie deficit, I would definitely do lots of cardio with HIIT, and I'd try and do lots of light weight high rep ab and oblique exercises.
Less sugar, more HIT
I have this same problem. I’m pretty sure it’s mostly my genetics. I don’t have fat anywhere except for my mid section.
Yeah, me too. Genetics and donuts... mostly donuts.
Too bad we can't get the fat of where we want! The gut seems to be the last place it goes for most people. The best way is to keep trying to build muscle everywhere else and keep dieting. That way eventually it does go, but it is usually last and takes a while and you have to get below 10% BF. I assure you if your BF levels get low enough it will eventually disappear from your gut!
its the love handles for me, they are always the last to go .
Brother, you can do an analysis of food intolerance, maybe some food is harmful to your stomach. In my case, the harmful foods are: yeast, dairy products and pork.
In my case, the abdominal swelling has improved, albeit slightly.
Unfortunately you can target specific areas for fat loss. Doing crunches for example won't strip fat off your stomach any quicker than other areas. Like everyone said it is diet that will determine your fat loss but unfortunately the fat on your stomach may be the last to go. It is for me. I will be 10% BF which is pretty lean for most males and they would have abs poppin at that level. I still however look like I have a beer gut until I get down to 7-8%. All genetics.
Same here Mak! Fml...
Unfortunately there are no short cuts. You may (like many of us blokes) carry your extra weight on your stomach, the only real way to get rid of this or target it is to get lean, really lean.
Ive got myself a FITBIT gunna look into the heart rate zones gunna do sprints a few times a week never had this problem in my old job used to be a LOT more pysically demanding now its a lot less running etc so i think thats he big hitter is cardio i need pull my thumb out my arse and do some!!
Thanks for the advice
Im going to work out my calore expenditure now
Post up your proposed diet plan too man. Soak up all the help you can get
That's a good question...those apps might help you find a range...monitor your lines on your body and how defined you become after diet modification and exercise...
Recalculate your BMR. I came up with 2043.46 as your maintenence, that's with your current weight of 202 lbs. I use 1.55 times your maintenence to get the calorie intake for your activity, which is working out 4-5 times per week. 2043.46 x 1.55 = 3167.36. You could reduce 3167.36 by 500 to 750 calories per day and see marked results as long as your macros is dialed in for your weight loss goals. So, a good daily caloric average for you to aim for could be 2500 calories per day.
Hypothetical daily macros: p/c/f = 250/150/120
Diet, diet, diet and more diet. You NEED to lock down your caloric intake and add in cardio.
Can you post a picture of yourself today. Usually people think their bf is much less than it breally is.
Cardio...target heart rate...HIIT??? It's gonna take some work.
If yourneating clean and putting fat on eating too much. Losing fat is simple..... eat less and exercise more. Post up your diet so you can get pointed in the right direction.'
X2 if you cut 500 calories a day you should loose about half a pound a week. Add cardio and you can do better. I personally avoid anything with high fructose corn syrup. If I even look at a coke my belly swells up...
Just dropping soft drinks makes a big difference for alot of folks, many are so into the habit of drinking those all day and don't realize how many they consume. Plenty of other drink choices and honestly once you drop that from your diet you won't even miss it after a little time passes.
You know it's weird but the diet ones have the same effect on me.
Same here, I had to drop them entirely.
I've heard that, so I just avoid them all, don't miss it either.