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Rudy

Getting rid of belly fat

50 posts in this topic

So I'm just about done P90x (one week left) and I'm really happy with the results, BUT I'm still having a hard time losing the fat around the belly and I'm looking for an excersise or workout that would help lose it.

 

I have a fairly healthy diet and I don't eat very much, I drink mostly sparkling water and black coffee so I don't think the problem can easily be fixed with diet alone.

 

Any suggestions to what would help burn off the extra? It's not a lot, but I feel like my core muscles are a lot stronger than they used to be and I would like to be able to see them ;)

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excercises dont get rid of fat, they build muscle. Just need to run and run and run to burn it off.

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excercises dont get rid of fat, they build muscle. Just need to run and run and run to burn it off.

I used to run, the plan after P90x is to redo it but every second day instead of every day (so it will take about 6 months to do instead of 3) and to replace the slow days (yoga etc) with a 10k run instead

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Cardio helps shift fat. Most of fat loss is your diet also.

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Belly fat is the last fat to go.. Instead of fairly healthy diet, if you're serious, cut out all processed food.

 

Also as stated before, do some running, swimming, cross-trainer etc.

 

Muscle burns fat too, so bulking up will help too.. Oh and protein :)

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Like others have said. Cardio will get with of fat. If you have a reasonably healthy diet.

So do a run, cycling, swimming. Do as much as you can really. The last bit of fat is usually the hardest to get rid of. You might just have to push yourself that little bit more to get rid of it.

 

Still do exercise with this. sit ups, ab crunches, etc. So it will tone also.

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Alright so looks like phase 2 will burn off the rest of the fat :)  Thanks guys

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Also, instead of just going out and running normally, do intervals.  Mix in sprints followed by periods of normal running to get your breathing back to normal, then right back into sprints.  Some studies have shown that interval training is more efficient at burning fat calories.  Worth a shot!

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spot reduction is a myth. keep losng fat and eventually it will go.

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spot reduction is a myth. keep losng fat and eventually it will go.

At this point the belly is really the last area where I have accumulated fat, everywhere else is pretty lean

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Switching to more vegetarian food, leafy vegetables, no egg yolk, proper gymming and running, is what worked for me. I have shredded lots of weight, and it took time to do that, but was worth it. Plus assuming you are an app developer, so i guess you spend lots of time on coding on your applications, sitting. So try to do "abs" exercises. Ask your gym coach for supervision. :)


Edit : comparison (before and after switch)

DicAcpa.jpg

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do you have a before and after fotos?

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Switching to more vegetarian food, leafy vegetables, no egg yolk, proper gymming and running, is what worked for me. I have shredded lots of weight, and it took time to do that, but was worth it. Plus assuming you are an app developer, so i guess you spend lots of time on coding on your applications, sitting. So try to do "abs" exercises. Ask your gym coach for supervision. :)

Edit : comparison (before and after switch)

 

Congrats!

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Switching to more vegetarian food, leafy vegetables, no egg yolk, proper gymming and running, is what worked for me. I have shredded lots of weight, and it took time to do that, but was worth it. Plus assuming you are an app developer, so i guess you spend lots of time on coding on your applications, sitting. So try to do "abs" exercises. Ask your gym coach for supervision. :)

Edit : comparison (before and after switch)

DicAcpa.jpg

 

Looks good (the results, not you, you look hideous lol jk)

 

PS: funny that the second picture looks 'shoped...

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Looks good (the results, not you, you look hideous lol jk)

 

PS: funny that the second picture looks 'shoped...

lol thanks :p

Yea little skin retouching and color filter, it was for my friend's hair salon.

Congrats!

Thank you :), if you can post your current picture, maybe i can guess how much time it will take to shred properly.

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lol thanks :p

Yea little skin retouching and color filter, it was for my friend's hair salon.

Thank you :), if you can post your current picture, maybe i can guess how much time it will take to shred properly.

 

how much time it took you? I'm curious since i:

- don't have time to go to gym.

- barely have time for anything :)

- many times i eat junk food because i don't have time to eat properly.

- the only occasion i have some time is Satudays mornings, so it's the only time of the week i can have for some sports.

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At this point the belly is really the last area where I have accumulated fat, everywhere else is pretty lean

 

yep,so continue at it,and it will definitely go away. im saying you cant target a specific part of your body to destroy the fat, just regular fat loss will eventually melt it away. genetics determine where you store the fat,so usually it starts accumulating on the belly first,and its the last to leave from the belly.

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I have a fairly healthy diet and I don't eat very much

this is the part that i noticed - if you dont eat very much then your body tends to hoard calories and/or burn off muscle first

 

you need to figure out, calculate, how many calories you should consume per day. if you dont get enough calories then that's detrimental to weight loss.

 

use a BMR Calculator and the Harris-Benedict equation

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yep,so continue at it,and it will definitely go away. im saying you cant target a specific part of your body to destroy the fat, just regular fat loss will eventually melt it away. genetics determine where you store the fat,so usually it starts accumulating on the belly first,and its the last to leave from the belly.

Yea my family on my mom's side has a tendency to have bigger bellies and it was the first place that started to show when i gained weight

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Fat distribution is genetically (and epigenetically) determined. So belly fat may go quickly for some and more slowly for others. But overall, consistency is the best approach. Cardio or HIIT become much more effective when done nearly everyday, rather than just 2 or 3 big efforts during the week.

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Diet. That's the best I can tell you. Simple first steps are to:

 

Eliminate sodas first and foremost. This means those sugary juices too. Water is your friend.

Stop eating fast food. Many of the salads are McDonald's and other places aren't that much better for you.

Eat less processed junk. Chips? Sweets? Pffft.

 

How about red meats, fish, shrimp, tuna, turkey, chicken breast, beans, sweet potatoes, vegetables, fruits... you can't tell me none of that sounds good.

 

Just depends on how you choose to make it; there's a lot you have to work with, and if you know how to eat, you can easily find yourself with too much to eat if you're trying to keep up with the amount of calories you burn in a day. Staying active helps too.

 

Weightlifting will help you to build muscle too, which will allow your body to burn calories more efficiently, even when at rest. My ex-girlfriend worked to build muscle, but stayed around 130 pounds. However, she lost inches off her waist and looked more like she was 115-120lbs. Free weights of course, forget the machines if you're trying to start out. Your body doesn't lift weight by kicking your legs out on a machine, so why would you train it to? Deadlifts, squats, overhead press, bench press, and rows are some great compound lifts to help you build muscle. If you don't have access to this sort of equipment, get access or otherwise do bodyweight squats, push ups, crunches, planks, pull ups, chin ups, and various other bodyweight exercises. If it gets easy, add weight. A 10lb plate while doing crunches, extra weight in a backpack while you're planking or squatting... Anything helps, and will also help you to establish better balance and form when you do manage to get the right equipment.

 

The mid-section is always hard to lose, but it's about consistency more than anything. Cheating on your diet every other day to "treat" yourself isn't doing anyone any favors. Trust me, I've been so busy lately that I haven't been consistent either, and it's showing. However, eating right can be a lot easier than trying to find time for the gym when I'm too busy.

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how much time it took you? I'm curious since i:

- don't have time to go to gym.

- barely have time for anything :)

- many times i eat junk food because i don't have time to eat properly.

- the only occasion i have some time is Saturdays mornings, so it's the only time of the week i can have for some sports.

It took me 7 months to shred all extra fat. but i had to go to gym regularly. I dont eat junk food as all, as i live with family and eat proper vegetarian home cooked food (meat is not allowed in house so i have to eat it outside). Rest dead.cell has explained the steps really well. You can surely follow it!

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I work from home and will never give up going out for beers (2-3 times a week) so looks like I'm stuck with it :p

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started my diet 5 or 6 weeks ago went from 355 to 316. my goal is to be around 200 to 225, i focus on calories & sodium

 

i take every morning after weigh in

 

2 fish oil 1200 mg & 360 mg omega-3 

1 potassium 595 mg

1 multi vitamin

 

and i have lost this by not working out

 

btw i am 6'2

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started my diet 5 or 6 weeks ago went from 355 to 316. my goal is to be around 200 to 225, i focus on calories & sodium

 

i take every morning after weigh in

 

2 fish oil 1200 mg & 360 mg omega-3 

1 potassium 595 mg

1 multi vitamin

 

and i have lost this by not working out

 

btw i am 6'2

Are those pills? And did you change your diet to lose that much?

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