Getting Rid of Belly Fat

[Tom Pitt]

I'm currently trying to shed some excess belly fat but I've come to the realization this will be no easy endeavor. Growing up, I was built basically like a bean pole and never worried about gaining weight no matter what or how much I ate, but by my mid 20's, after going through some highly stressful years of life, I gained probably 15-20 pounds of belly fat. I have done quite a bit of research and realize this will take months of daily exercise (aerobic and strength training) as well as healthy eating which at Times will require a hell of a lot of discipline; Hell, I'm craving a smothered pork burrito from Cafe Rio with a side of ranch right now!

But seriously, I'm about a week and a half into my pilgrimage to reattain that girlish figure that once brought the taste of candy to the tastebuds of sheepish and earnest onlookers that crossed my path. Forget the misty mountains, Basically, I haven't even made it to freakin Rivendale yet. So as your faithful companion in Jazz fandom, has anyone here succeeded in the journey of losing belly fat? What tips or insights might you have. Give me some inspiration and if possible sound highly intelligent but hip.

Cheers

 

[Siro]

You can't spot reduce. If you want to lose your belly fat you have to lose weight and build some muscle.

 

[fishonjazz]

I tried. Failed.

 

[JazzForLifee]

It's okay to have a cheat day once a week. it sure will take a bit longer to lose belly fat, but it will prevent you from giving it up


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[JazzForLifee]

also try to do high intensity work out instead of running on treadmill. short and high intensity work out is more effective than slow long treadmill


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[Game6Conley]

also try to do high intensity work out instead of running on treadmill. short and high intensity work out is more effective than slow long treadmill


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This. It'll change the game for ya. Do sprints and once you get used to them get one of these.

If you can find somewhere that has fullcourt pickup basketball games thats even more fun, just hustle and run the floor and you'll lose tons of weight unless you have the diet of a morbidly obese person..

 

[Tom Pitt]

You can't spot reduce. If you want to lose your belly fat you have to lose weight and build some muscle.

Yeah, I have been seeing that quite a bit researching the topic. Seems like one of most important things is building muscle mass, cause the more muscle mass you have the more calories your body burns to support the muscles.

 

[Siro]

Yeah, I have been seeing that quite a bit researching the topic. Seems like one of most important things is building muscle mass, cause the more muscle mass you have the more calories your body burns to support the muscles.

Yep. Just go on a calorie restriction and run for 30 minutes a day for a couple of months. Keep your daily intake, when taking into account the cardio, around 2000 calories. You'll lose a bunch of fat. It would be a good idea to also lift during this time to avoid losing muscle mass (which you will if you only do cardio). You can then transition to muscle building regiment, lifting 3 times a week, while doing some cardio after. During adaptation period (a month or so), you'll still lose fat, while gaining muscle. After that, just focus on building muscle. Keep in mind that muscles make your fat look better. Despite having about the same fat%, I looked better when I was lifting, and the fat looked a lot less loose.

 

[Saint Cy of JFC]

Do you play basketball?

Just play full-court basketball.

 

[JAZZGASM]

Use this:

https://www.precisionnutrition.com/weight-loss-calculator

The simple fact is, even intense workouts every day (not sustainable for most of us) will not yield much weight loss, especially because we tend to eat more when we have more intense workouts. According to the calculator, I should eat roughly 2700 calories a day IIRC based on my activity level. I cut my intake to about 1700 a day. Some days a bit more, some a bit less. There are 3500 calories in a lb., so that is close to two pounds a week (which is in-line with my weight loss average per week). A six mile minute burns on average 550 calories. That is a pretty aggressive workout. For me, it is much easier to count calories, and doesn't take any time out of my day.

The key to dropping fat is to count calories, and lower carbs to get your body to start using the stored fat.

I've lost over 60 lbs in the last year just counting calories (I am pretty active with light workouts, basketball, mountain biking, etc., but the only change to my lifestyle was calorie counting). I also do body based strength training with small free weights. My only exercise equipment is an exercise ball and a few dumbbells. Planking, push ups, squats, etc. 20 minutes 3 times a week. I do this part to try and maintain muscle while I am shedding weight. I'm down to 167 lbs. from 226 lbs. and plan to normalize my diet when I get to 150 lbs.

I still eat a lot, I just eat low calorie options. I skip breakfast and I eat lean meat and veggies for lunch almost every day and "save" the major calories for dinner. When I get a burger I skip fries, etc. And outside an occasional scotch or beer, I don't drink calories. It is crazy what calories are in most menu items, including soda.

At night, I eat the 94% fat free popcorn for a snack, or fruit. I also eat a ton of veggies. And I still eat out a lot, including fast food, I just eat smarter. I can still get a double cheeseburger, but no fries... Or Grilled chicken and a small fry. Once you realize how many calories you eat without realizing it (some meals at Chili's or Cheesecake factory are 3000 calories by themselves) it makes it easy to choose a different option.

And many restaurants now have lite menus. Makes it a bit easier.

 

[NAOS]

Don't just "lift". Do full-body weight training, specifically exercises like pull-ups and olympic lifts that engage the full body and involve lifting your whole body or weight over your body. Those are fat burners.

Cycling also really does the trick for me.

 

[The Midnight]

Use this:

https://www.precisionnutrition.com/weight-loss-calculator

The simple fact is, even intense workouts every day (not sustainable for most of us) will not yield much weight loss, especially because we tend to eat more when we have more intense workouts. According to the calculator, I should eat roughly 2700 calories a day IIRC based on my activity level. I cut my intake to about 1700 a day. Some days a bit more, some a bit less. There are 3500 calories in a lb., so that is close to two pounds a week (which is in-line with my weight loss average per week). A six mile minute burns on average 550 calories. That is a pretty aggressive workout. For me, it is much easier to count calories, and doesn't take any time out of my day.

The key to dropping fat is to count calories, and lower carbs to get your body to start using the stored fat.

I've lost over 60 lbs in the last year just counting calories (I am pretty active with light workouts, basketball, mountain biking, etc., but the only change to my lifestyle was calorie counting). I also do body based strength training with small free weights. My only exercise equipment is an exercise ball and a few dumbbells. Planking, push ups, squats, etc. 20 minutes 3 times a week. I do this part to try and maintain muscle while I am shedding weight. I'm down to 167 lbs. from 226 lbs. and plan to normalize my diet when I get to 150 lbs.

I still eat a lot, I just eat low calorie options. I skip breakfast and I eat lean meat and veggies for lunch almost every day and "save" the major calories for dinner. When I get a burger I skip fries, etc. And outside an occasional scotch or beer, I don't drink calories. It is crazy what calories are in most menu items, including soda.

At night, I eat the 94% fat free popcorn for a snack, or fruit. I also eat a ton of veggies. And I still eat out a lot, including fast food, I just eat smarter. I can still get a double cheeseburger, but no fries... Or Grilled chicken and a small fry. Once you realize how many calories you eat without realizing it (some meals at Chili's or Cheesecake factory are 3000 calories by themselves) it makes it easy to choose a different option.

And many restaurants now have lite menus. Makes it a bit easier.

This has worked for me too.

 

[Siro]

Don't just "lift". Do full-body weight training, specifically exercises like pull-ups and olympic lifts that engage the full body and involve lifting your whole body or weight over your body. Those are fat burners.

Cycling also really does the trick for me.

Compound exercises and full-body workouts are actually better for building muscles for anyone except for the most conditioned. In fact, if you're just going for a generally good physique, and not strictly body building, you're always better off sticking to full-body workouts on lift days, as opposed to splits, which are the domain of bodybuilders.

You still have to train until failure. Best program I've used is 100% (maximum you can lift for a few reps until failure) squats, dead lifts, pull ups, and bench press, on the same day. Followed by 80% 2 days later, and 60% 2 days after that. Repeat the cycle, each time increasing the weight to keep the same ratio of rep/failure on the 100% days.

 

[RandyForRubio]

I love row machines. Total body workout, they're awesome.

 

[Siro]

I love row machines. Total body workout, they're awesome.

But they don't build a lot of muscle. Any exercise that you can do for 30 mins won't help you build muscle (or not much of it). For example. I remember reading some research comparing high rep to low rep exercises. After 6 months of high rep lifting, there was an increase of something like 3% in muscle mass. That compares to more than 10% for low rep until failure exercises.

But if maximizing muscle building is not your goal, then rowing is a great exercise.

 

[Rubashov]

I've found drinking and smoking half a pack of darts a day has done wonders for my physique, sometimes I mix it up by getting a kebab on the way home from the pub.

 

[RandyForRubio]

But they don't build a lot of muscle. Any exercise that you can do for 30 mins won't help you build muscle (or not much of it). For example. I remember reading some research comparing high rep to low rep exercises. After 6 months of high rep lifting, there was an increase of something like 3% in muscle mass. That compares to more than 10% for low rep until failure exercises.

But if maximizing muscle building is not your goal, then rowing is a great exercise.

See, my problem is that I can bulk up very quickly. Which was really nice when I lifted a lot and was playing football, not so nice when I became a lazy slob. I just try to do a lot of HIIT and cardio, mix in some lifting for tone and what not. Am I doing this wrong?

 

[MVP]

Exercise is only 20% of success, diet is 80%. Cut out carbs and grains in particular. Look how Kanter got ripped on his seafood and salad diet

 

[Saint Cy of JFC]

My biggest thing is not eating past 9 pm. My eating habits are pristine until after 9 pm then I just have cravings for all the terrible food in the world.

 

[Siro]

See, my problem is that I can bulk up very quickly. Which was really nice when I lifted a lot and was playing football, not so nice when I became a lazy slob. I just try to do a lot of HIIT and cardio, mix in some lifting for tone and what not. Am I doing this wrong?

Tone comes from being lean as well as having muscles. We've all seen skinny men who are toned despite not doing any strength training. There is also natural body shape and composition, which varies from one person to the next.

Rowing is great cardio exercise. HIIT is great for heart health, weight loss (if below calorie needs), and general well being.

Whether you're doing something wrong depends on your goals. If you're happy with the results of rowing, then there is no need to change anything. If you want more tone, then do low rep strength training until failure, while avoiding putting on more fat. It is a delicate balance since losing fat requires an energy deficit, while building muscle requires a surplus. That's why a lot of people cycle between the two.