If you were me...
Discussion
OK, work is taking up a lot of my life at the moment and I really don't have time to go to the gym. I have access to some free weights here at home, medicine ball etc. The usual stuff bought on impulse and never really used.
So gym aside, I need some advice. I've been concentrating on different areas of my body with the weights, exhausting myself if I'm honest. Sit ups, press ups etc. Watching very carefully what I eat on the whole.
I CANNOT get rid of my belly. Everywhere else is/has losing/lost weight at a decent rate and of course I am very happy with it but the little ring above where the top of my shorts sit just will not go... I would LOVE a flat stomach but I'm getting seriously annoyed with punishing my body when it seems the results just aren't forthcoming anymore. I'm not concentrating on weight loss anymore, as 6.5 stone has now gone and I'm no longer a fatty.
I just think I really need some advice. Do you think that diet plays a big role? I don't mean not eating crap I mean do I need to be taking in a lot of protein etc to make the next step? My diet consists of porridge, salad and meat/veg, 3 meals a day, not much crap is put into my body at all really. Do I need supplements? What the hell else can I do
Started here...
I took these pictures before, was going to sign up to mens health forum or something similar and ask for recommendations but thought I'd post it here too... that bulge above the shorts is what I want to get rid of!
(I thought long and hard before posting semi-naked pictures of myself on PH, God knows what I'm thinking but who cares, if there is some decent advice in between the ripping for my bad bathroom/towels/blah blah then it's worth it!)
What should I be eating/drinking/taking???
Sincerely,
An irritated iAlex
So gym aside, I need some advice. I've been concentrating on different areas of my body with the weights, exhausting myself if I'm honest. Sit ups, press ups etc. Watching very carefully what I eat on the whole.
I CANNOT get rid of my belly. Everywhere else is/has losing/lost weight at a decent rate and of course I am very happy with it but the little ring above where the top of my shorts sit just will not go... I would LOVE a flat stomach but I'm getting seriously annoyed with punishing my body when it seems the results just aren't forthcoming anymore. I'm not concentrating on weight loss anymore, as 6.5 stone has now gone and I'm no longer a fatty.
I just think I really need some advice. Do you think that diet plays a big role? I don't mean not eating crap I mean do I need to be taking in a lot of protein etc to make the next step? My diet consists of porridge, salad and meat/veg, 3 meals a day, not much crap is put into my body at all really. Do I need supplements? What the hell else can I do
Started here...
I took these pictures before, was going to sign up to mens health forum or something similar and ask for recommendations but thought I'd post it here too... that bulge above the shorts is what I want to get rid of!
(I thought long and hard before posting semi-naked pictures of myself on PH, God knows what I'm thinking but who cares, if there is some decent advice in between the ripping for my bad bathroom/towels/blah blah then it's worth it!)
What should I be eating/drinking/taking???
Sincerely,
An irritated iAlex
wow what a transformation, how long between the photos ?
Personally I would look to be utilising cardio, build up runs outside where possible. Take up a sport such as football or squash. Keep the diet as clean as possible, however treat yourself to 'cheat' days. Core training - Sit ups, Planks, ect. will also aid you.
Good Luck
Personally I would look to be utilising cardio, build up runs outside where possible. Take up a sport such as football or squash. Keep the diet as clean as possible, however treat yourself to 'cheat' days. Core training - Sit ups, Planks, ect. will also aid you.
Good Luck
Majority of weight loss took place over about 6 months. I play badminton to a high level, lower county sort of standard. Hoping now I weigh less that my mobility can take it to the next level.
I play at least 3 times a week for about 3 hours a pop, so I don't think the cardio element of my diet is a problem at all. Which is why I'm so confused at this stubborn area of fat that I just can't get rid of.
I play at least 3 times a week for about 3 hours a pop, so I don't think the cardio element of my diet is a problem at all. Which is why I'm so confused at this stubborn area of fat that I just can't get rid of.
Morba said:
Have you stopped losing weight/fat now? Or are you still continuing to lose?
If you have stopped, change things. If you haven't, keep at what you are doing and that fat will go.
Good work on the transformation
Thanks.If you have stopped, change things. If you haven't, keep at what you are doing and that fat will go.
Good work on the transformation
I've kinda plateaued now. Not seeing much change despite doing the same things. Which is why I feel like I need to change things. I don't think I could physically do any more cardio and taking in less calories really wouldn't be healthy.
Circuit training. Really good for helping improve muscular tone as well as gettin a good cardio workout. Simple ones you can do at home:
Star jumps
Squat thrusts
Burpees
Jogging on spots
Skipping
Shadow boxing
Press ups
Dips
Crunches
Russian twists
V-sits
Leg raises
Jump squats
walking lunges
and including your weights:
Bent over row
Shoulder Press
Lat raises
squats
lunges
Simple to do, push yourself hard though. Pick maybe 10 with a whole body focus. Minute on each. 1 minutes rest after you've been through all ten. Repeat 3/4/5 times depending on how fit you are.
Edited to fix, twice
Star jumps
Squat thrusts
Burpees
Jogging on spots
Skipping
Shadow boxing
Press ups
Dips
Crunches
Russian twists
V-sits
Leg raises
Jump squats
walking lunges
and including your weights:
Bent over row
Shoulder Press
Lat raises
squats
lunges
Simple to do, push yourself hard though. Pick maybe 10 with a whole body focus. Minute on each. 1 minutes rest after you've been through all ten. Repeat 3/4/5 times depending on how fit you are.
Edited to fix, twice
Edited by balders118 on Sunday 19th September 18:52
Edited by balders118 on Sunday 19th September 18:53
Hello Alex,
I've bookmarked this thread as I'm in a similar position to yourself, ie.
Neither the time or money to go to a gym, I only have a pair of dumbells but I have a lot of dedication and enthusiasm to get myself fitter and in better shape.
I'm 5' 8" and was 15 stone, in the last 4 weeks I've lost 1/2 a stone. Eventually i want to get to about 13st.
My training is this:
WALKING: DAILY
DAY ONE: RESISTANCE EXERCISES.
PRESS UPS 3 X 10 (DIFFERENT POSITIONS)
SIT UPS 3 X 10
SQUATS 3 X 10
LEG RAISES 3 X 10
TRUNK TWISTS 3 X 15
SHADOW BOXING
PLANK
DAY TWO: DUMBELL EXERCISES.
SHOULDER PRESSES 3 X 10
BICEP CURLS 3 X 10
CONCENTRATION CURLS 3 X 10
LATERAL RAISES 2 X 10
TRICEP PRESSES 3 X 10
UPRIGHT ROWS 2 X 10
SINGLE ARM ROWS 2 X 10 (EACH SIDE)
SHRUGS 3 X 10
I used to go to a gym many years ago and saw some good results, I'm a little out of touch with the old fitness thing now. I made up this plan myself, thinking and hoping that I'm doing the right thing.
The main reason I subscribed to this thread is to find out about diet; I'm looking at a high protein, low/med carb and low fat diet. So hopefully this thread will enlighten me.
All the best.
I've bookmarked this thread as I'm in a similar position to yourself, ie.
Neither the time or money to go to a gym, I only have a pair of dumbells but I have a lot of dedication and enthusiasm to get myself fitter and in better shape.
I'm 5' 8" and was 15 stone, in the last 4 weeks I've lost 1/2 a stone. Eventually i want to get to about 13st.
My training is this:
WALKING: DAILY
DAY ONE: RESISTANCE EXERCISES.
PRESS UPS 3 X 10 (DIFFERENT POSITIONS)
SIT UPS 3 X 10
SQUATS 3 X 10
LEG RAISES 3 X 10
TRUNK TWISTS 3 X 15
SHADOW BOXING
PLANK
DAY TWO: DUMBELL EXERCISES.
SHOULDER PRESSES 3 X 10
BICEP CURLS 3 X 10
CONCENTRATION CURLS 3 X 10
LATERAL RAISES 2 X 10
TRICEP PRESSES 3 X 10
UPRIGHT ROWS 2 X 10
SINGLE ARM ROWS 2 X 10 (EACH SIDE)
SHRUGS 3 X 10
I used to go to a gym many years ago and saw some good results, I'm a little out of touch with the old fitness thing now. I made up this plan myself, thinking and hoping that I'm doing the right thing.
The main reason I subscribed to this thread is to find out about diet; I'm looking at a high protein, low/med carb and low fat diet. So hopefully this thread will enlighten me.
All the best.
Edited by Sunglasses Ron on Sunday 19th September 19:23
High protein - Good
Med/Low carb - Good
Low fat - Good
Make sure you know the difference between simple and complex carbs. Simple carbs are good straight after a workout as they help recoverY. In normal eating simple carbs will be stored (as fat) if they arent used quickly, so ideally try and stick with the complex ones. This means wholemeal bread, pasta and rice as wells as oats and veg are your best source of carbs. White stuff is simple carbs and pototoes aren't the best either.
Med/Low carb - Good
Low fat - Good
Make sure you know the difference between simple and complex carbs. Simple carbs are good straight after a workout as they help recoverY. In normal eating simple carbs will be stored (as fat) if they arent used quickly, so ideally try and stick with the complex ones. This means wholemeal bread, pasta and rice as wells as oats and veg are your best source of carbs. White stuff is simple carbs and pototoes aren't the best either.
It's great that you have a plan sorted out Ron, do you find it helps to have something written down and sorted so you know what you have to do?
Maybe that is something I should look into. My dedication isn't a problem really though. I just feel like I need to make a change somewhere along the line in order to overcome the plateau I'm experiencing.
Maybe that is something I should look into. My dedication isn't a problem really though. I just feel like I need to make a change somewhere along the line in order to overcome the plateau I'm experiencing.
iAlex said:
It's great that you have a plan sorted out Ron, do you find it helps to have something written down and sorted so you know what you have to do?
Maybe that is something I should look into. My dedication isn't a problem really though. I just feel like I need to make a change somewhere along the line in order to overcome the plateau I'm experiencing.
I find it helps to have it written down, I'm a bit of a planner anyway. It just confirms what I have to do and stops me from dithering.Maybe that is something I should look into. My dedication isn't a problem really though. I just feel like I need to make a change somewhere along the line in order to overcome the plateau I'm experiencing.
Not sure if I'm doing things right though as I'm not giving myself a days break between training, I'm doing day one, day two, day one, day two, etc.
Hopefully someone on here will be able to post a good, healthy diet for us to stick to.
Sunglasses Ron said:
iAlex said:
It's great that you have a plan sorted out Ron, do you find it helps to have something written down and sorted so you know what you have to do?
Maybe that is something I should look into. My dedication isn't a problem really though. I just feel like I need to make a change somewhere along the line in order to overcome the plateau I'm experiencing.
I find it helps to have it written down, I'm a bit of a planner anyway. It just confirms what I have to do and stops me from dithering.Maybe that is something I should look into. My dedication isn't a problem really though. I just feel like I need to make a change somewhere along the line in order to overcome the plateau I'm experiencing.
Not sure if I'm doing things right though as I'm not giving myself a days break between training, I'm doing day one, day two, day one, day two, etc.
Hopefully someone on here will be able to post a good, healthy diet for us to stick to. HINT HINT
Writing a diet plan is a tough thing to do and get spot on. Writing a diet plan without a lot of infomation about each individual is pretty much worthless. Tastes/timings/metabolic rate/lifestyle etc etc are different for everyone. The easy things to stick to are sensible carbs, med-high protein and keep fats low. Eat small amounts regularly. Snack, but keep them healthy.
otolith said:
Different people distribute fat unevenly on their body in different ways. I suspect that some people need to get to an extremely low % body fat to lose the last of it round their middle.
Very true. If I really wanted to rip up, getting rid of everything on my stomach would require a fat % of around 4-5% at least I reckon. I walk around at 10-15 usually depending on what training cycle i'm on. 4-5% for me would be very difficult to achieve I think. balders118 said:
Sunglasses Ron said:
iAlex said:
It's great that you have a plan sorted out Ron, do you find it helps to have something written down and sorted so you know what you have to do?
Maybe that is something I should look into. My dedication isn't a problem really though. I just feel like I need to make a change somewhere along the line in order to overcome the plateau I'm experiencing.
I find it helps to have it written down, I'm a bit of a planner anyway. It just confirms what I have to do and stops me from dithering.Maybe that is something I should look into. My dedication isn't a problem really though. I just feel like I need to make a change somewhere along the line in order to overcome the plateau I'm experiencing.
Not sure if I'm doing things right though as I'm not giving myself a days break between training, I'm doing day one, day two, day one, day two, etc.
Hopefully someone on here will be able to post a good, healthy diet for us to stick to. HINT HINT
Writing a diet plan is a tough thing to do and get spot on. Writing a diet plan without a lot of infomation about each individual is pretty much worthless. Tastes/timings/metabolic rate/lifestyle etc etc are different for everyone. The easy things to stick to are sensible carbs, med-high protein and keep fats low. Eat small amounts regularly. Snack, but keep them healthy.
You've done well so far.
This is the point where a lot of people give up thinking they can take their diet no further,
or simply become complacent and settle for less than they had set out to achieve.
It's a fact that men lose fat accumulations last from their waistline,and it's the first place to gain.
The same rules as before apply,but you need to take it up a notch.Which means more exercise to burn fat and
less calories taken in.No supplements.Your diet is ok.Have a look at different sports and when you see a bodytype
you like then train as if for that sport.For what you want I'd suggest middle distance running.Ever seen a fat 10 miler?
Incorporate some circuits and Threshold training and try to run for 1 1/2hrs 3 times a week.Badminton is not enough I'm afraid.
In two months you'll have lost the belly and be in the best condition of your life.
Then book a beach holiday.
This is the point where a lot of people give up thinking they can take their diet no further,
or simply become complacent and settle for less than they had set out to achieve.
It's a fact that men lose fat accumulations last from their waistline,and it's the first place to gain.
The same rules as before apply,but you need to take it up a notch.Which means more exercise to burn fat and
less calories taken in.No supplements.Your diet is ok.Have a look at different sports and when you see a bodytype
you like then train as if for that sport.For what you want I'd suggest middle distance running.Ever seen a fat 10 miler?
Incorporate some circuits and Threshold training and try to run for 1 1/2hrs 3 times a week.Badminton is not enough I'm afraid.
In two months you'll have lost the belly and be in the best condition of your life.
Then book a beach holiday.
Well done, you have achieved what I did 20 years ago and have exactly the same issue I had. I continued to work hard for 10 more years and I never shifted that "ring of fat" as you put it. Why? - genetics, pure and simple. I'm naturally endomorphic (and yes I've put weight on since I hit 40) and I've been told numerous times by many people (including a guy called Rich Gaspari at a bodybuilding seminar (look him up, he was shredded!), that certain people have a greater number of fat cells in certain parts of their body. I my case, just above my natural waist line.
I was also told it was impossible to spot-reduce and that the only way to lose it was to get leaner. I never managed it - that's not to say you wont.
Finally, don't fixate, you live in the UK and don't walk around topless very often !
http://1.bp.blogspot.com/_SOA99Aw8Juo/SVmiWtxbgQI/...
I was also told it was impossible to spot-reduce and that the only way to lose it was to get leaner. I never managed it - that's not to say you wont.
Finally, don't fixate, you live in the UK and don't walk around topless very often !
http://1.bp.blogspot.com/_SOA99Aw8Juo/SVmiWtxbgQI/...
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