Belly fat

Friedpiggy's Photo Friedpiggy 27 Jun 2017

So after many years of no exercise, I took up cycling last year. Since then my legs look a lot better and my weight has come down from 110kg to 90kg. The problem I have is that the flippen fat around the middle just wont budge. My arms are as skinny as they can go, my legs are now basically just muscle and yet my gut still looks like I will take part in the hunger games to get first place at a buffet.

 

Anyone got advice on how to shift it? Diet is about as threadbare as it can go. I ride as much as I can. Any other exercise I should be doing? (first person to suggest planking gets slapped) Been thinking of trying jogging, but at 1,94m tall, I just look wrong when jogging.

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Jurgens Smit's Photo Jurgens Smit 27 Jun 2017

Go Read this.

https://www.bodybuil...ominal-fat.html

 

There isn't a way to target fat areas.

You need to either:

  • Drop your caloric intake
  • Up your caloric burn rate
  • All the above
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Thor Buttox's Photo Thor Buttox 27 Jun 2017

So after many years of no exercise, I took up cycling last year. Since then my legs look a lot better and my weight has come down from 110kg to 90kg. The problem I have is that the flippen fat around the middle just wont budge. My arms are as skinny as they can go, my legs are now basically just muscle and yet my gut still looks like I will take part in the hunger games to get first place at a buffet.

Anyone got advice on how to shift it? Diet is about as threadbare as it can go. I ride as much as I can. Any other exercise I should be doing? (first person to suggest planking gets slapped) Been thinking of trying jogging, but at 1,94m tall, I just look wrong when jogging.

Diet, time and long slow exercise at 120-130 bpm. It is the hardest place for most people to shift. But my preferred method is to deplete glycogen by going really hard for 45mins to an hour and then do another hour or two easy, and regularly. But the part I had to accept is that mixing power training and weight loss didn't work for me. I took 6 months and focused purely on stamina and weightless. It worked.
Edited by Thor Buttox, 27 June 2017 - 09:34 .
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shaper's Photo shaper 27 Jun 2017

More protein diet, less carb diet....also cross train

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hayleyearth's Photo hayleyearth 27 Jun 2017

For me .... if I eat sugars (ice cream, chocolate etc) I gain fat around my belly. Beer does not cause it for me.
I generally doubt carry fat around my waist though, mine goes to my bum and legs so i can notice a small difference around my waist quick quick

Also hate to say it but. ....running is a way better form of exercise for 'toning up' than cycling.
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s14phoenix's Photo s14phoenix 27 Jun 2017

In the 20kg I wanted to lose the last to go was the belly/upper body fat. Cross training and making sure you get a total body workout is essential. I am not saying you should be lifting huge weights etc but make sure you work out everything.

 

The boards are great for strengthening the core yes but not really going to burn much there...

 

up the burn!!!


Edited by s14phoenix, 27 June 2017 - 09:56 .
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lechatnoir's Photo lechatnoir 27 Jun 2017

Try fasting. that and low/no carb + fat worked for me. dropped 13kg from Dec - Jan and it's still off.

 

FYI, it's possibly visceral fat - stored around your organs. It's what you want to get rid of asap.

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EmJayZA's Photo EmJayZA 27 Jun 2017

There is no way to target fat loss. There is only one way to drop the fat: caloric deficit. How you do that is up to you (either through increased exercise, eating less or a combination of both). The last bit of fat loss is always the hardest and takes the longest. The leaner you get, the harder the body fights to keep it. Keep your calories low and keep active, and I believe your mid section will flatten out over time. 

 

Start by working out your BMR (basal metabolic rate) and then start logging what you eat. Eat according to your BMR plus whatever you think you need over and above that. Adjust according to your results. You may think you are not eating a lot, but hidden calories can sabotage you very quickly. MyFitnessPal is a cool tool for this, and is free. You don't have to continuously do it, just do it until you understand what you are eating on a day to day basis. 


Edited by EmJayZA, 27 June 2017 - 10:02 .
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Sheffield's Photo Sheffield 27 Jun 2017

All of the above. And unfortunately for us all, belly fat is the last thing to go. People will notice your missing cheeks and ask if you are ill way before you lose the spare tyre. Good luck and keep on keeping on!

You could also buy a BIG tub of some metabolism stimulating fat burner pills to assist, just exercise caution. Get it? "Exercise" caution..


Edited by Sheffield, 27 June 2017 - 10:09 .
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Tristand's Photo Tristand 27 Jun 2017

Avoid refined carbohydrates, sugars and saturated fats like the plague to improve insulin sensitivity since that tends to be a big part of the problem with belly fat. Aside from that it is just going to take time. Maybe try and track waist size if you feel that you are not loosing weight which is more important anyway. 

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hayleyearth's Photo hayleyearth 27 Jun 2017

All of the above. And unfortunately for us all, belly fat is the last thing to go. People will notice your missing cheeks and ask if you are ill way before you lose the spare tyre. Good luck and keep on keeping on!
You could also buy a BIG tub of some metabolism stimulating fat burner pills to assist, just exercise caution. Get it? "Exercise" caution..


That's not true... "for us all, belly fat is the last to go".....
It depends where you carry your fat. I have a flat tummy, but fat legs etc!
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Odinson's Photo Odinson 27 Jun 2017

That's not true... "for us all, belly fat is the last to go".....
It depends where you carry your fat. I have a flat tummy, but fat legs etc!

 

I'd have to concur. 

 

I carry weight on the outside of my hips. My lovely wife calls it my 'saddlebags'. 

 

I've been really lean at times to the point where my face is gaunt and I have little fat anywhere, other than my hips. It's something I've been struggling with since my late teens. 

 

FML. 

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coppi's Photo coppi 27 Jun 2017

That's not true... "for us all, belly fat is the last to go".....
It depends where you carry your fat. I have a flat tummy, but fat legs etc!

Male bodies work very different to female bodies............

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Ed-Zulu's Photo Ed-Zulu 27 Jun 2017

But be under no illusion that when you cross the age barrier of 40-42, it gets exponentially more difficult to get it off and then keep it off.

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Jurgens Smit's Photo Jurgens Smit 27 Jun 2017

But be under no illusion that when you cross the age barrier of 40-42, it gets exponentially more difficult to get it off and then keep it off.

 

O to be 22 and be able to eat what I want and still weigh 65 :P  :ph34r:

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stefmeister's Photo stefmeister 27 Jun 2017

So after many years of no exercise, I took up cycling last year. Since then my legs look a lot better and my weight has come down from 110kg to 90kg. The problem I have is that the flippen fat around the middle just wont budge. My arms are as skinny as they can go, my legs are now basically just muscle and yet my gut still looks like I will take part in the hunger games to get first place at a buffet.

 

Anyone got advice on how to shift it? Diet is about as threadbare as it can go. I ride as much as I can. Any other exercise I should be doing? (first person to suggest planking gets slapped) Been thinking of trying jogging, but at 1,94m tall, I just look wrong when jogging.

Your diet might be tread bare according to you, but if your macros are off, you'll still struggle to shake off excess fat. Review your diet - carbs, too much saturated fats and of course beer and sugar.

Planking will do you good in terms of core strength which will make a lot of improvements elsewhere as well, but it won't give you a six pack.

What you need to do is activate a more muscles, i.e. more workouts.

Try kettlebell swings. It's good for everything and burning fat, and of course compound exercises like squats and deadlifts if you have access to that.

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