Belly fat, why is that last inch so tenacious?
Discussion
Since realsing I had terrible middle age spread, I've managed to do a great job of getting over 10kg off my weight and 5 inches off my waistline (belly) by eating a lot less carbs, doing 30 mins rowing a day and some floor exercises (planks, full and side and leg lifts and crunches).
It's taken a good few months and I have muscles popping up all over!
I'm a bit over 50, tall and of thin build and initially my weight was 86kg and I had a massive belly! Measuring at my widest point, fully relaxed my gut was pushing 41" and it's 35" now. (sorry for the mixed units!)
I'm really pleased with my progress. I can row 9km in 30 mins now and hold a side plank for 2 mins and a full plank for 3 mins.
I do 3x 50 leg lifts alternated with 4x 15 crunches (which are a killer to do).
Will that last layer of fat around my waist go eventually or are there some other floor routines I might try?
I can feel that there's a 6 pack trying to get out under there!
Currently I do this regime 5 times a week.
My aim isn't to look like Bruce Lee, but to make sure I reduce fat around my waist and more importantly internal fat around my organs (which of course is the silent killer and is also impossible to monitor)
Any other things worth trying or is it just going to be a waiting game...
It's taken a good few months and I have muscles popping up all over!
I'm a bit over 50, tall and of thin build and initially my weight was 86kg and I had a massive belly! Measuring at my widest point, fully relaxed my gut was pushing 41" and it's 35" now. (sorry for the mixed units!)
I'm really pleased with my progress. I can row 9km in 30 mins now and hold a side plank for 2 mins and a full plank for 3 mins.
I do 3x 50 leg lifts alternated with 4x 15 crunches (which are a killer to do).
Will that last layer of fat around my waist go eventually or are there some other floor routines I might try?
I can feel that there's a 6 pack trying to get out under there!
Currently I do this regime 5 times a week.
My aim isn't to look like Bruce Lee, but to make sure I reduce fat around my waist and more importantly internal fat around my organs (which of course is the silent killer and is also impossible to monitor)
Any other things worth trying or is it just going to be a waiting game...
There are no end of exercises and special machines th at target belly fat, the consensus though seems to be you can't target it fully. The only sure fire way is diet, and even then it can be the last area to shift.
I'm sure we've all tried the electric pads at some point
I'm sure we've all tried the electric pads at some point
Edited by ozzuk on Thursday 15th July 11:38
richard at home said:
Since realsing I had terrible middle age spread, I've managed to do a great job of getting over 10kg off my weight and 5 inches off my waistline (belly) by eating a lot less carbs, doing 30 mins rowing a day and some floor exercises (planks, full and side and leg lifts and crunches).
It's taken a good few months and I have muscles popping up all over!
I'm a bit over 50, tall and of thin build and initially my weight was 86kg and I had a massive belly! Measuring at my widest point, fully relaxed my gut was pushing 41" and it's 35" now. (sorry for the mixed units!)
I'm really pleased with my progress. I can row 9km in 30 mins now and hold a side plank for 2 mins and a full plank for 3 mins.
I do 3x 50 leg lifts alternated with 4x 15 crunches (which are a killer to do).
Will that last layer of fat around my waist go eventually or are there some other floor routines I might try?
I can feel that there's a 6 pack trying to get out under there!
Currently I do this regime 5 times a week.
My aim isn't to look like Bruce Lee, but to make sure I reduce fat around my waist and more importantly internal fat around my organs (which of course is the silent killer and is also impossible to monitor)
Any other things worth trying or is it just going to be a waiting game...
"I can row 9km in 30 mins now "It's taken a good few months and I have muscles popping up all over!
I'm a bit over 50, tall and of thin build and initially my weight was 86kg and I had a massive belly! Measuring at my widest point, fully relaxed my gut was pushing 41" and it's 35" now. (sorry for the mixed units!)
I'm really pleased with my progress. I can row 9km in 30 mins now and hold a side plank for 2 mins and a full plank for 3 mins.
I do 3x 50 leg lifts alternated with 4x 15 crunches (which are a killer to do).
Will that last layer of fat around my waist go eventually or are there some other floor routines I might try?
I can feel that there's a 6 pack trying to get out under there!
Currently I do this regime 5 times a week.
My aim isn't to look like Bruce Lee, but to make sure I reduce fat around my waist and more importantly internal fat around my organs (which of course is the silent killer and is also impossible to monitor)
Any other things worth trying or is it just going to be a waiting game...
"Any other things worth trying "
If that's on the Concept 2, maybe take up Vets rowing.
richard at home said:
Since realsing I had terrible middle age spread, I've managed to do a great job of getting over 10kg off my weight and 5 inches off my waistline (belly) by eating a lot less carbs, doing 30 mins rowing a day and some floor exercises (planks, full and side and leg lifts and crunches).
It's taken a good few months and I have muscles popping up all over!
I'm a bit over 50, tall and of thin build and initially my weight was 86kg and I had a massive belly! Measuring at my widest point, fully relaxed my gut was pushing 41" and it's 35" now. (sorry for the mixed units!)
I'm really pleased with my progress. I can row 9km in 30 mins now and hold a side plank for 2 mins and a full plank for 3 mins.
I do 3x 50 leg lifts alternated with 4x 15 crunches (which are a killer to do).
Will that last layer of fat around my waist go eventually or are there some other floor routines I might try?
I can feel that there's a 6 pack trying to get out under there!
Currently I do this regime 5 times a week.
My aim isn't to look like Bruce Lee, but to make sure I reduce fat around my waist and more importantly internal fat around my organs (which of course is the silent killer and is also impossible to monitor)
Any other things worth trying or is it just going to be a waiting game...
It's diet.It's taken a good few months and I have muscles popping up all over!
I'm a bit over 50, tall and of thin build and initially my weight was 86kg and I had a massive belly! Measuring at my widest point, fully relaxed my gut was pushing 41" and it's 35" now. (sorry for the mixed units!)
I'm really pleased with my progress. I can row 9km in 30 mins now and hold a side plank for 2 mins and a full plank for 3 mins.
I do 3x 50 leg lifts alternated with 4x 15 crunches (which are a killer to do).
Will that last layer of fat around my waist go eventually or are there some other floor routines I might try?
I can feel that there's a 6 pack trying to get out under there!
Currently I do this regime 5 times a week.
My aim isn't to look like Bruce Lee, but to make sure I reduce fat around my waist and more importantly internal fat around my organs (which of course is the silent killer and is also impossible to monitor)
Any other things worth trying or is it just going to be a waiting game...
Why is the last bit so tenacious? Your body doesn't really want you to have super low body fat.
You can’t target belt fat.
Do you carry much fat elsewhere?
Increasing your muscle mass generally will help. I’d probably drop the holds (the planks) and do more dynamic movements. Hollow body rocks, ab wheel, hanging leg raises etc.
You should probably also be doing some pushing exercises to balance the rowing - push-ups etc.
Do you carry much fat elsewhere?
Increasing your muscle mass generally will help. I’d probably drop the holds (the planks) and do more dynamic movements. Hollow body rocks, ab wheel, hanging leg raises etc.
You should probably also be doing some pushing exercises to balance the rowing - push-ups etc.
As for why there - because that's just how your particular body distributes what fat it has.
https://pubmed.ncbi.nlm.nih.gov/24632736/
https://pubmed.ncbi.nlm.nih.gov/24632736/
Jonny TVR said:
How much alcohol do you consume?
I'm similar to you but have been weight training for quite a few years now. The mid area is always tough. I have found the only way to do it for me is simply to eat and drink less. I suspect the latter has a big impact.
I don't binge drink but I do drink 3 to 6 units a day. I could try cutting that or going booze free for 3 days a week. My food intake is pretty strict. Very little carbs, no snaks. I do have carbs twice a week (rice or chips with a meal).I'm similar to you but have been weight training for quite a few years now. The mid area is always tough. I have found the only way to do it for me is simply to eat and drink less. I suspect the latter has a big impact.
My weight has been pretty good and I can watch it jump up a kg or so after a carby dinner and it will drop back after 2-3 days of normal eating.
t like that? So then it stops burning body fat. An expert will be along soon.You are never going to get there in my experience unless yiu cut the booze. When Daniel Craig was training for the beach scenes he had to cut the red wine apparently! I have reduced mine and it does make a difference but I like red win too much! When you are younger I think it matters less. Try something like gin and tonic instead as better than beer or wine in my opinion.
Edited by Jonny TVR on Friday 16th July 07:09
You have 2 options,
Option 1, A calorie deficit, making sure your diet consists of Lots of protein from lean meats, good fats, good carbs, and plenty of veg, and exercise.
Option 2, A calorie Surplus, and lots of weight training, making sure your diet consists of the above.
Dont forget though, once you have the 6 pack, the harder part is keeping it, you need to keep the diet and training up consistently,
Option 1 will be a very restrictive lifestyle as you wont be able to go out for meals, or eats chocolate or sweets, or drink alcohol.
Option 2 will give you a less restrictive lifestyle, but your still gonna need to be at the gym lifting heavy at least 5 times a week.
Your body stores fat in the place it finds best, it turns out on you that's your belly, don't listen to anyone who says that certain exercises target belly fat, as they don't, they will help to build muscle around the belly, or tone up, and don't listen to people who telly you to do keto or any other type of fad diet, its all about the nutrition and calories.
You need to factor your age into it as well, you may not have the elasticity in your skin for it to shrink enough after losing weight to show off a six pack, so you may just have excess skin, which no amount of diet or exercise will remove, so that would leave option 2, you would need to build enough muscle to fill your skin out.
Option 1, A calorie deficit, making sure your diet consists of Lots of protein from lean meats, good fats, good carbs, and plenty of veg, and exercise.
Option 2, A calorie Surplus, and lots of weight training, making sure your diet consists of the above.
Dont forget though, once you have the 6 pack, the harder part is keeping it, you need to keep the diet and training up consistently,
Option 1 will be a very restrictive lifestyle as you wont be able to go out for meals, or eats chocolate or sweets, or drink alcohol.
Option 2 will give you a less restrictive lifestyle, but your still gonna need to be at the gym lifting heavy at least 5 times a week.
Your body stores fat in the place it finds best, it turns out on you that's your belly, don't listen to anyone who says that certain exercises target belly fat, as they don't, they will help to build muscle around the belly, or tone up, and don't listen to people who telly you to do keto or any other type of fad diet, its all about the nutrition and calories.
You need to factor your age into it as well, you may not have the elasticity in your skin for it to shrink enough after losing weight to show off a six pack, so you may just have excess skin, which no amount of diet or exercise will remove, so that would leave option 2, you would need to build enough muscle to fill your skin out.
Smurfsarepeopletoo said:
You have 2 options,
Option 1, A calorie deficit, making sure your diet consists of Lots of protein from lean meats, good fats, good carbs, and plenty of veg, and exercise.
Option 2, A calorie Surplus, and lots of weight training, making sure your diet consists of the above.
Dont forget though, once you have the 6 pack, the harder part is keeping it, you need to keep the diet and training up consistently,
Option 1 will be a very restrictive lifestyle as you wont be able to go out for meals, or eats chocolate or sweets, or drink alcohol.
Option 2 will give you a less restrictive lifestyle, but your still gonna need to be at the gym lifting heavy at least 5 times a week.
Your body stores fat in the place it finds best, it turns out on you that's your belly, don't listen to anyone who says that certain exercises target belly fat, as they don't, they will help to build muscle around the belly, or tone up, and don't listen to people who telly you to do keto or any other type of fad diet, its all about the nutrition and calories.
You need to factor your age into it as well, you may not have the elasticity in your skin for it to shrink enough after losing weight to show off a six pack, so you may just have excess skin, which no amount of diet or exercise will remove, so that would leave option 2, you would need to build enough muscle to fill your skin out.
I agree with all of your post except calling ket a fad diet, it's not. Option 1, A calorie deficit, making sure your diet consists of Lots of protein from lean meats, good fats, good carbs, and plenty of veg, and exercise.
Option 2, A calorie Surplus, and lots of weight training, making sure your diet consists of the above.
Dont forget though, once you have the 6 pack, the harder part is keeping it, you need to keep the diet and training up consistently,
Option 1 will be a very restrictive lifestyle as you wont be able to go out for meals, or eats chocolate or sweets, or drink alcohol.
Option 2 will give you a less restrictive lifestyle, but your still gonna need to be at the gym lifting heavy at least 5 times a week.
Your body stores fat in the place it finds best, it turns out on you that's your belly, don't listen to anyone who says that certain exercises target belly fat, as they don't, they will help to build muscle around the belly, or tone up, and don't listen to people who telly you to do keto or any other type of fad diet, its all about the nutrition and calories.
You need to factor your age into it as well, you may not have the elasticity in your skin for it to shrink enough after losing weight to show off a six pack, so you may just have excess skin, which no amount of diet or exercise will remove, so that would leave option 2, you would need to build enough muscle to fill your skin out.
The alcohol is clearly a blocker to the goal and it's worth expanding on what you've said about carbs. Removing processed carbs and sugars from your diet OP will help in this goal.
For the vast majority of men, we store fat around ours waists which incidentally is also a very dangerous place to store fat.
This is a decent, high level summary of things that can be done by a very famous doctor: https://thefast800.com/visceral-fat-the-fat-you-sh...
Alcohol and visceral fat (apologies for the source!) https://www.express.co.uk/life-style/health/124275...
1) you can’t spot reduce fat.
2) where you ‘hold’ it is determined by your genetics
3) an energy deficit is the ONLY way to get that last bit of fat. Your body won’t burn it’s fat stores if you have surplus energy at the end of the day (regardless of what type of macro you consume) - So eat less, or do more- by what ever suits you. All diets can work.
4) your body does not want to be very low fat, it will cling to the status quo unless you force it to change.
Lift 3-5 times a week, do cardio as often as your able (should be at least walking every day)
There’s no secret- it’s diet and exercise. If you've stalled then you need to adjust to continue to progress
2) where you ‘hold’ it is determined by your genetics
3) an energy deficit is the ONLY way to get that last bit of fat. Your body won’t burn it’s fat stores if you have surplus energy at the end of the day (regardless of what type of macro you consume) - So eat less, or do more- by what ever suits you. All diets can work.
4) your body does not want to be very low fat, it will cling to the status quo unless you force it to change.
Lift 3-5 times a week, do cardio as often as your able (should be at least walking every day)
There’s no secret- it’s diet and exercise. If you've stalled then you need to adjust to continue to progress
Train for a marathon. I'm about 2/3 of the way through training for Brighton in September and once I started regular runs >2 hours it was like switching a switch in terms of losing body fat (according to my Withings scales anyway)
Cycling is probably similar if you can't be arsed with running and have loads more time, but less intense
Cycling is probably similar if you can't be arsed with running and have loads more time, but less intense
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