| Shredding the belly fat. - Click HERE for Original Thread |
| Therin |
Im not much of a workout guy, but i like to stay in shape.
Over the past winter i gained a belly and i have been swimming to get rid of it, but i'm not seeing the results i want. My arms and shoulders are getting more toned, my legs are thinning, but my belly remains. (i dont like running when its warm out)
I have read that doing crunches will build the muscle for a sixpack but it wont give you the actuall 6 pac cuz it doesnt reduce belly fat.
Anyone know any good exercises that target Belly FAT and only the fat. I do crunches and i got a decent pack under the fat, but the fat fat fat wont go away. |
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| STiPWR |
quote:
Originally posted by Therin
Im not much of a workout guy, but i like to stay in shape.
Over the past winter i gained a belly and i have been swimming to get rid of it, but i'm not seeing the results i want. My arms and shoulders are getting more toned, my legs are thinning, but my belly remains. (i dont like running when its warm out)
I have read that doing crunches will build the muscle for a sixpack but it wont give you the actuall 6 pac cuz it doesnt reduce belly fat.
Anyone know any good exercises that target Belly FAT and only the fat. I do crunches and i got a decent pack under the fat, but the fat fat fat wont go away.
You need to eliminate total body fat.... your stomach will come eventually.
Swimming will tone you, but not necessarily the greatest for weight loss IMO. I would stick with dry high intensity training. Running, biking etc.
Try a diet or a detox, stick with cardio.
My wife can lose crazy amounts of weight in months with her diet. She cuts out all starches, sugars, and red meat.
I personally cant do that, but I've seen it work. |
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| Prudz_lude |
| running is really your best friend in this situation. |
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| EDISKRAD EHT |
quote:
Originally posted by Therin
Anyone know any good exercises that target Belly FAT and only the fat.
There's no such thing as localized fat burning. You just have to burn/lose total body fat until you see the results you want, where you want them.
Edit: Diet is almost more important than the exercise it's self too. |
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| AudiInProgress |
| Women these days love a little belly fat... Nobody is into the whole surfer/washboard abdominal thing anymore. That's so 90's. |
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| little_one_der |
This guy has to work on his belly fat too. I'm going to Jamaica in Feb and I'de like to lose around 20 ~ 30 lbs before then.
So I pretty much have to turn into a cardio machine? Should my routine be like a 10 minute warm up on bike, then hour long run? Then something to cool down?
Any one have decent beginner plan ideas that I could add to later on down the road? |
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| EDISKRAD EHT |
| Without getting your diet straightened our first, Cardio is almost pointless. |
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| STiPWR |
quote:
Originally posted by little_one_der
This guy has to work on his belly fat too. I'm going to Jamaica in Feb and I'de like to lose around 20 ~ 30 lbs before then.
So I pretty much have to turn into a cardio machine? Should my routine be like a 10 minute warm up on bike, then hour long run? Then something to cool down?
Any one have decent beginner plan ideas that I could add to later on down the road?
I would just start with a 10min low impact warmup, then do whatever cardio hard for 30mins... Take your time cooling down, however long you need.
Only mistake that I see people making, is that they never increase the time/intensity of their workouts. They will sit at speed 7.5 on a treadmill for 40mins for a year. You need to progress, and about once a month alter your workout. Your body will not get any gains after a month of the same thing.... muscle memory. You need to shock your system. |
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| Jord@n |
quote:
Originally posted by STiPWR
I would just start with a 10min low impact warmup, then do whatever cardio hard for 30mins... Take your time cooling down, however long you need.
Only mistake that I see people making, is that they never increase the time/intensity of their workouts. They will sit at speed 7.5 on a treadmill for 40mins for a year. You need to progress, and about once a month alter your workout. Your body will not get any gains after a month of the same thing.... muscle memory. You need to shock your system.
Good point. What I did for weight loss was running a set distance in a set time. I started by doing 1 KM and running it as fast as I could. Then 2...3...5... and at the end of it I did a 10k run every day, timing myself and continually trying to improve. My best time was 42 minutes and I wanted to continue but I hurt my ankle so now it's on the bike or swim.
I don't know if it's 'right' or not but I would eat a lot less then before. I'd usually only have one or two healthy meals a day and have a fruit blended shake w/ some protein for my other meal(s). |
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| shortie |
diet is about 85% of the issue... dont waste your time cardio-ing like a girl for no reason.
as others have said, you cant localize body fat reduction...
you want it fast? ketosis and cardio ... done and done... it ain't fun, it makes you bitchy, and you better love eggwhites... but it'll work... and fast lol |
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| sixsixii |
quote:
Originally posted by shortie
diet is about 85% of the issue... dont waste your time cardio-ing like a girl for no reason.
as others have said, you cant localize body fat reduction...
you want it fast? ketosis and cardio ... done and done... it ain't fun, it makes you bitchy, and you better love eggwhites... but it'll work... and fast lol
...and you will loose your muscle mass too. |
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| Graphicdude |
| Ya, cardio work outs like STIPWR says, always change your speed and intensity while doing cardio. Like sprint for 2 min, then slow it down, then speed up for another 3 min, then back down again, etc. Shocking the system works well. Then there's the eating......something I will never master :( |
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| little_one_der |
| So, for instance, at club fit, I should pick the "Trainer" option on the treadmill? Where it changes your level of incline and speed... |
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| Jord@n |
| I don't think you necessarily need to always do stop/start type exercises. You can work your body to the max doing consistent cardio for 30 minutes or whatever. I think what sti's point was is if you don't ever progress or change things you will only see results up to a point where your body doesn't need to change to keep up with the exercise. In order to see changes physically in your body you have to always push yourself and make the body adapt to the stress of the workout. |
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| Prudz_lude |
| just click on the add at the top. That girl has a nice ass and is trying to help you out :thumbup: |
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| Therin |
| the fork has nothing to do with it. it has everything to do with workin nights in the middle of nowhere and not getting proper exercise for 6 months. |
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| EK9Hatch |
quote:
Originally posted by STiPWR
Only mistake that I see people making, is that they never increase the time/intensity of their workouts. They will sit at speed 7.5 on a treadmill for 40mins for a year. You need to progress, and about once a month alter your workout. Your body will not get any gains after a month of the same thing.... muscle memory. You need to shock your system.
This is more important for weight training and gaining muscle mass.
When losing weight (and fat), its actually EXTREMELY easy. Yes, diet is important...but there is only one thing you need to do.
Burn more calories than you take in. Its as simple as that. Nothing more...nothing less.
If you are burning more calories than you are taking in, your body will lean out.
Jamie |
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| bboybean |
quote:
Originally posted by EK9Hatch
This is more important for weight training and gaining muscle mass.
When losing weight (and fat), its actually EXTREMELY easy. Yes, diet is important...but there is only one thing you need to do.
Burn more calories than you take in. Its as simple as that. Nothing more...nothing less.
If you are burning more calories than you are taking in, your body will lean out.
Jamie
umm... well making sure you dont go too deep into a calorie defencincy would be important... but yeah it all eventually comes down to diet. If you think you have a good diet and arnt getting the results you want , then your diet if probably not that good. |
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| EK9Hatch |
quote:
Originally posted by bboybean
umm... well making sure you dont go too deep into a calorie defencincy would be important... but yeah it all eventually comes down to diet. If you think you have a good diet and arnt getting the results you want , then your diet if probably not that good.
I agree that diet is important. But, it still just comes down to calorie counting. By Dieting, you are cutting down on your food intake, thus reducing the amount of calories you are taking in.
Burning calories by intense exercise combined with reducing your daily calorie intake from dieting is the best combo.
Jamie |
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| little_one_der |
FUCKING BOOYAH!
I burned almost 800 calories this morning at the gym.
100 calories on the bike for warm up (10 mins)
675 calories on the treadmill on the Alpine course (60 mins)
Then I spent about 15 minutes in the steam room.
I feel like I killed it!!! |
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| EK9Hatch |
quote:
Originally posted by little_one_der
FUCKING BOOYAH!
I burned almost 800 calories this morning at the gym.
100 calories on the bike for warm up (10 mins)
675 calories on the treadmill on the Alpine course (60 mins)
Then I spent about 15 minutes in the steam room.
I feel like I killed it!!!
Lol thats pretty good.
Don't want to try and "up" your workout, but I'll let you know what I do and maybe you can give it a try :)
I have experimented with a lot of cardio machines and wanted to see what piece of equipment I could burn the most calories on, for a specific amount of time.
Without a doubt (for me anyways) the Elliptical machine works best for me.
I do pretty hard with a Level 14 or 15 and go for 60 mins (thats the most the machine allows)
I burn a crazy 1200-1300 Calories in 60 mins! I think thats pretty damn good :thumbup:
I also do this a min of 5 days a week.
Jamie |
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| little_one_der |
quote:
Originally posted by EK9Hatch
Lol thats pretty good.
Don't want to try and "up" your workout, but I'll let you know what I do and maybe you can give it a try :)
I have experimented with a lot of cardio machines and wanted to see what piece of equipment I could burn the most calories on, for a specific amount of time.
Without a doubt (for me anyways) the Elliptical machine works best for me.
I do pretty hard with a Level 14 or 15 and go for 60 mins (thats the most the machine allows)
I burn a crazy 1200-1300 Calories in 60 mins! I think thats pretty damn good :thumbup:
I also do this a min of 5 days a week.
Jamie
Wow man. Good job. That's pretty impressive.
I will try that. Heck, a month ago, I thought 25 mins of cardio was "enough."
It's funny, around the end of the session, I feel almost zombie like for the last couple minutes. :blue: |
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| EK9Hatch |
quote:
Originally posted by little_one_der
Wow man. Good job. That's pretty impressive.
I will try that. Heck, a month ago, I thought 25 mins of cardio was "enough."
It's funny, around the end of the session, I feel almost zombie like for the last couple minutes. :blue:
Yea its pretty impressive and feels great when you finish a intense workout like that. I too, usually hit the steamroom after my cardio workout.
When on the Elliptical, when I am going at Level 14 or 15, I usually am doing 70-80 RPM. That will net you about 20-22 burned per Minute. Its pretty crazy!
Jamie |
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| ehrgeiz |
Ahhhh I really dislike the entire direction of this thread.
The goal should be to increase metabolism by giving the body consistent nutrition and hydration (eating 6-7 times/day, lots of water ect).
Work outs can activate metabolism too, try doing a 20 minute conditioning circuit of barbell complexes. Guaranteed you'll be sore as fuck the next day and guess what your body will continue to burn more calories has it has to repair the muscles. Then feed your body, give it the protien/carbs/fat/water it needs to recover.
These 1400 calorie burning runs combined with essentially starving the body of food to be sure you're burning less calories than you eat is retarded. The average person is malnourished to begin with and now it's compounded.
The whole concept is retarded, "I'm going to starve myself and damage my general health so I can have abs this summer and girls will ultimately like me more". If you just scrapped that idea and committed yourself to the life-long goal of being a bigger, stronger, harder, faster, and healthier human being it would change everything.
Blah I'm on a tangent, fuck it if I sound pretentious here, but I'm sick of the average persons approach to fitness and nutrition.
Oh and to wrap up my point, which physique would you rather have, Marathon or Sprinter?
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| Inzane |
quote:
Originally posted by ehrgeiz
If you just scrapped that idea and committed yourself to the life-long goal of being a bigger, stronger, harder, faster, and healthier human being it would change everything.
I would agree with that sentiment except for your use of the word bigger. You can be all of that and not necessarily need to be bigger.
quote:
Oh and to wrap up my point, which physique would you rather have, Marathon or Sprinter?
Neither. Both of those represent extremes. Somewhere in between would be ideal. |
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| Jord@n |
| I lost a lot of weight through not eating a lot and shitloads of cardio. I went down to 190 from roughly 260 in less then a year. I'm 6'5'' so 190 is kind of scrawny. Since then I've not only continued cardio, but I've started eating much healthier and now I am up to 200-205 and leaner then ever. For the first time in my life I have some muscle definition and abs, it's awesome. My advice to someone who wants to lose weight but gain muscle at the same time would be to do hard weights AND hard cardio but put more of a focus on the cardio. And not eating is a very bad way to lose weight, at the end of the day you look scrawny which is almost as bad as being overweight. |
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| little_one_der |
quote:
Originally posted by ehrgeiz
The average person is malnourished to begin with and now it's compounded.
Wanna motorboat my man boobs?
On another note...
Today I tried the elliptical machine for an hour. H-O-L-Y fudge! First 60min session was today, and I burned 850 calories by the time I finished the cool down. Plus the 100 from the bike, and I'm almost to my goal of 1000 calories burned per session. :boxing:
I notice sweat more on the elliptical vs. the treadmill. But, with the elliptical, I noticed if I closed my eyes, I didn't lose balance. |
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| EK9Hatch |
quote:
Originally posted by little_one_der
On another note...
Today I tried the elliptical machine for an hour. H-O-L-Y fudge! First 60min session was today, and I burned 850 calories by the time I finished the cool down. Plus the 100 from the bike, and I'm almost to my goal of 1000 calories burned per session. :boxing:
I notice sweat more on the elliptical vs. the treadmill. But, with the elliptical, I noticed if I closed my eyes, I didn't lose balance.
Congrats dude! :thumbup:
When it comes to cardio, I like to go with what feels best and most comfortable to you. For me, its the Elliptical machine...and its nice that it burns the most calories :)
Keep up the good work!
Jamie |
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| stevemo600 |
Dude sounds like you're doing great! A completely VITAL part of losing body fat is diet. They say a 6 pack is made in the kitchen and it's totally true.
That cardio is awesome, but pig out on a pizza and it more than outweighs your hard work. Stick to fruits and veggies, chicken and try to cut out bad carbs.
Looks like you're on to a wicked start. Keep it up man, most people don't have that kind of determination. |
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| ehrgeiz |
quote:
Originally posted by little_one_der
Wanna motorboat my man boobs?
If you're overweight than I'd say it's even more likely you're malnourished. |
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| whoishomer |
Eat 5-6 small meals a day.
Don't do cardio. It has been proven that Cardio burns Muscle first, and not fat.
If you don't believe me, look at marathon runners, scronny little bitches with no muscle.
Now look at sprinters. Low fat, but have muscle.
No animal in the world runs for a long period of time other then humans. We aren't designed for it.
To burn optimal fat, raise your metabolism, and keep muscle you need to mimic a sprinter.
Do HIIT
High Intensity Interval Training.
Sprint for a minute at full speed, then walk or slow jog for a minute or two. Spring again, repeat. This keeps your heart rate up, and speeds your metabolism for the rest of the day.
Remember to drink lots of water and eat the 5-6 meals
Also don't starve yourself. This slows down your metabolism as well!!
You have to very from day to day. If you consintatly eat small meals your metabolism slows down, then when you go back to eating normal, you have the slower metabolism, and pack on the pounds.
Mix it up, to keep your body guessing and your metabolism going fast. Eat reduced diet 2 days, then on the 3rd day, eat a normal amount. This will help prevent your body from going into starvation mode, and help the pounds come off faster, plus it will help you avoid any cravings. |
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| rocklee_86 |
Do you have any sources to back up your claim about cardio not burning fat?
I'm not trying to sound like an asshole, I'm actually genuinely interested in knowing where you got that information so I can read up on it myself.
I have read about the effectivness of interval training in several places, but I hadn't come across any sources saying extended cardio would burn muscle faster then fat.
Thanks! |
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| ehrgeiz |
quote:
Originally posted by rocklee_86
Do you have any sources to back up your claim about cardio not burning fat?
I'm not trying to sound like an asshole, I'm actually genuinely interested in knowing where you got that information so I can read up on it myself.
I have read about the effectivness of interval training in several places, but I hadn't come across any sources saying extended cardio would burn muscle faster then fat.
Thanks!
His statement is somewhat false, cardio will burn fat. The problem comes when you're doing an intense amount and restricting your caloric intake. With no adequate source of calories your body goes into "survival mode". Muscle is a more efficient source of energy and maintaining muscle mass requires more energy than fat. Your body's hard wired sense of preservation kicks in and you lose "weight" faster, but not properly. So sure, now you’re skinny, but also weaker and as soon as you start eating more you'll be even fatter.
Now ask me if running on a treadmill is the most efficient way to burn fat? No it’s not. That said don’t even use machines, they’re generally garbage IMHO. I implore you, try some circuit training with barbell complexes, plyometric BW exercises, pull ups, push ups, burpees, rope climbs, heavy-bag work ect. Then eat and eat lots of the right stuff!
Here’s an example of a conditioning circuit:
Warm up: 1.6km jog, 2 x 5 minute skip rope intervals.
Circuit: Use the Olympic bar with an appropriate weight for your strength and time the session with a stop watch.
Dead lifts
Deep Front Squats
Close grip clapping push ups
Medium Box jumps
Overhand pull ups
Burpees
Repeat Circuit in order:
15 reps
12 reps
9 reps |
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| Z3r03rr0r |
quote:
Originally posted by whoishomer
.......
No animal in the world runs for a long period of time other then humans. We aren't designed for it.
......
you are actually quite wrong in this statement, humans are actually the only animal "designed" for marathon style running, and it is one of the main reasons we didn't die out a long time ago.
and in case you want to refute that here is some items you may want to read through
http://www.newscientist.com/article.ns?id=dn12381
http://news.bbc.co.uk/2/hi/health/4021811.stm
now for more on topic towards the whole fat burning issue
make sure to add weight training to your regimen too, toning and sculpting the muscle you do have burns calories and a suprising amount as well, also if you can build a bit more muscle the cardio will end up having better effects as the more muscle the more calories you burn. I wouldn't put to much faith in the calorie meter on the machines as it is an estimation based on the amount of revolutions the machine has made, the amount could vary by hundreds depending on how long you were on there and a lot of other factors. |
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| EK9Hatch |
quote:
Originally posted by Z3r03rr0r
I wouldn't put to much faith in the calorie meter on the machines as it is an estimation based on the amount of revolutions the machine has made, the amount could vary by hundreds depending on how long you were on there and a lot of other factors.
That is true, but generally its fairly accurate.
Jamie |
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| technetrium |
ive worked labour/rigs over the past year since moving from nova scotia where i never had a real job just random oddjobs
i was 185lbs when i moved im now down to 145 lost my belly
and somewhat have some decent abs now haha
all it took was watching what i eat eating healthy and working hard i always try and push myself at work as not being as working the rigs has some hard days as well as metal roofing in hot weather aka today
also watching what i eat is hard when im a stoner. |
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| ~sanj~ |
| so what is a proper diet? as in what foods? |
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| Stainless |
quote:
Originally posted by ehrgeiz
Oh and to wrap up my point, which physique would you rather have, Marathon or Sprinter?
I'd rather have the marathon body. Everyone can run 100m, only a small percentage can run 42 kms.
Sure you won't pick up a 18 year old hoor who thinks Fiddy is hot, but thats not for everyone. If you are goal oriented, long distance is for you.
I'm aiming for the death race in Grande Cache next summer right now. A ton of miles through the wilderness.
If you want to drop fat, run. Find a good program, join a running room clinic and don't up your mileage by more than 10% a week, lest you suffer ITB pain, which fucking sucks. |
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| 4gencord |
quote:
Originally posted by Stainless
I'd rather have the marathon body. Everyone can run 100m, only a small percentage can run 42 kms.
Sure you won't pick up a 18 year old hoor who thinks Fiddy is hot, but thats not for everyone. If you are goal oriented, long distance is for you.
I'm aiming for the death race in Grande Cache next summer right now. A ton of miles through the wilderness.
If you want to drop fat, run. Find a good program, join a running room clinic and don't up your mileage by more than 10% a week, lest you suffer ITB pain, which fucking sucks.
Sorry to here about your luck |
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| ehrgeiz |
quote:
Originally posted by Stainless
I'd rather have the marathon body. Everyone can run 100m, only a small percentage can run 42 kms.
Sure you won't pick up a 18 year old hoor who thinks Fiddy is hot, but thats not for everyone. If you are goal oriented, long distance is for you.
I'm aiming for the death race in Grande Cache next summer right now. A ton of miles through the wilderness.
If you want to drop fat, run. Find a good program, join a running room clinic and don't up your mileage by more than 10% a week, lest you suffer ITB pain, which fucking sucks.
Have fun running then, I'm just gonna has calls you Captain Scrawny of the Weak Patrol!
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| Jord@n |
I've switched over from long distance running which I used to lose a lot of weight to weight training and smaller amounts of cardio. I was down to 190 from 260 last year and now I'm up to a little over 200 from 2-3 months of weight training. I haven't put on any more weight other then muscle as I still do a decent amount of swimming, biking and running just not as long.
Previously I would run 10km a day everyday with the odd day off, so 50-70km a week. At my lowest weight point I had very little muscle and was getting a lot of comments from family/friends on how 'skinny' I was. I stopped running due to an ankle injury, otherwise I probably would not have stopped as I enjoy it very much. There's something about the endurance and surpassing your best times that brings a lot of enjoyment (at least for me). I had initially wanted to run a marathon but I'm not sure that will happen this year as I just started doing a little bit of running again. I will say, if you are looking to lose weight long distance running will work well. It won't, however, help you build muscles (maybe some in your legs, but still not huge gains).
Currently I weight train daily and have noticed major gains in both my appearance and my strength. I will say I feel better and healthier then when I was running non-stop.
My advice to people looking to lose weight/tone at the same time is do both. Do heavy, heavy cardio and lighter weights with a lot of reps. You won't get huge muscles but you will lose the weight and not get too scrawny in the process. When you reach your ideal weight then you can customize your program more to change your physical appearance or target certain areas.
Most importantly you have to do what you enjoy though, if you don't enjoy the exercise you are doing you won't stick with it. :thumbup: |
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