Losing Stomach Flab(mid-section)
|
Users viewing this topic:
none
|
|
Logged in as: Guest
|
Login  | |
|
Losing Stomach Flab(mid-section) - 1/9/2007 8:50:16 AM
|
|
|
saternal
Posts: 442
Joined: 10/19/2006
Status: offline
|
The hardest part fo lose from what many articles i have read.
So for those who have lost it or are keeping it tight, how do you do it?
I still have this mid-section after a few months of cutting , some of it prolly due to the fact that i indulge more then i should into buffets and heavy eating since christmas was just around the corner. Is peanut butter hindering me from losing this? or is it the ham that i have with slices of bread?
Should i be taking more soupy stuff?
pls help!
p.s. i eat six meals a day most of the week but sometimes i have to alter due to a big meal with the family.
|
|
|
|
|
RE: Losing Stomach Flab(mid-section) - 1/9/2007 7:49:58 PM
|
|
|
danmac75
Posts: 267
Joined: 11/26/2006
From: Beantown
Status: offline
|
What is your current BF%? I don't even know mine right now but I'm getting some calipers as soon as I get paid on Friday. But are you really muscular? You said you were cutting so I kind of get the impression that you're build is very muscular already but that you are cutting and specifically having trouble with your midsection. In that case I can't give you any advice, as you are above my level.
However, the main thing to do is gain lean mass. The more muscle you put on your body, no matter where, the more energy (calories) your body burns in the day. The way to get like, 6pack abs which seem to be the standard goal, is to have a BF% lower than 10%. To do that, it takes having muscle. If you are simply cutting calories, you might lose weight, and even get kind of skinny, but you will have "Skinny fat". So, work on eating a clean diet, paying attention to how much clean protein and carbs you take in.
You can't target fat loss, you're body chooses where to burn fat from. The adage, though, is that "wherever it is you gain fat first, will be the last place you lose it." I don't know if there's any science to it, but it basically says that you can't expect immediate results, especially from doing crunches and the such. Not to say ab work isn't good, it's great if you have a low body fat % and want to tone up your abs.
Honestly, adding muscle to your whole body by doing a set workout regimen and eating a clean and personally prescribed diet is your best bet to get overall fat loss. As far as eating peanut butter, from what I understand it is very good for you IF you are cutting out bad fats. That means that you are eating, basically, only lean meats and a good amount of vegetables for your carbohydrate intake. If you are lacking fat in your diet, it's a great way to control what fat your body does take in, because it DOES need you to eat fat. Unfortunately I don't have a clear understanding on the role of clean fats (monounsaturate, polyunsaturated) fats in muscle building, but I know that if you can basically control what fats you are putting into your body, you're ahead of the game. I personally won't touch peanut butter right now, but maybe in the future. We'll see :)
I hope this helped, but I am a beginner myself.
(in reply to saternal)
|
|
|
|
|
RE: Losing Stomach Flab(mid-section) - 1/9/2007 10:02:47 PM
|
|
|
Nm0ney34
Posts: 803
Joined: 11/19/2006
Status: offline
|
its not really the peanut butter, nor the ham nor indulging everyonce in awhile.
its how many calories ur getting every day. and how much cardio ur doing.
there are certain things u want to limit...sodium, fat (bad fats)
Mid section is always the last to go bro, just keep at it. Cardio and diet is the key tho. 20-30 mins after ur workouts, keep the protein intake up. give it a little while. i would recommend 3-5 days of 20-30 mins of running deppending on how fast u wanna cut down, but u will get there.
But dont feel bad about indulging every once inawhile, just make it like once/twice a week or make a day where u just have whatever u want.
(in reply to saternal)
|
|
|
|
|
RE: Losing Stomach Flab(mid-section) - 1/10/2007 12:30:14 AM
|
|
|
saternal
Posts: 442
Joined: 10/19/2006
Status: offline
|
My BF is 17.2% which is still very high i think. But at the same time i don't want to cut down too fast cause i'm afraid to lose more muscle mass. So is a 2.4km run in 11 minutes right after my workouts fine?
I workout on Mon, Wed, Fri.
My diet consist of six-meals a day and i eat slices of ham in between breads. (not sure if its enough, Afraid of saturated fat).
Lots of fruits too.
(in reply to Nm0ney34)
|
|
|
|
|
RE: Losing Stomach Flab(mid-section) - 1/10/2007 12:31:51 AM
|
|
|
saternal
Posts: 442
Joined: 10/19/2006
Status: offline
|
Also to get bigger muscle mass does that mean i have to increase the sets i do? currently i do 3 sets for my workouts of different body parts. Reps between 8-15 dependin on the set i'm doing
(in reply to saternal)
|
|
|
|
|
RE: Losing Stomach Flab(mid-section) - 1/10/2007 4:40:37 AM
|
|
|
saternal
Posts: 442
Joined: 10/19/2006
Status: offline
|
Ok i just came back from the gym after a long talk to a trainer over there. This is what he told me:
Two-ways to lose the fat 1) Gain Muscle Mass 2) More cardio But i'll lose muscle mass
Basically what i've been doing all along is cutting and my muscle mass has gone down as well as my BF now 16.9%.
He told me that in order to gain muscle mass i'll have to eat more mayb three meals a day with plenty of carbs and protein and abit of fat.
As for cardio i'll basically lose alot of body fat but so will my muscle mass. I don't intend to lose muscle mass cause i feel that i'm currently "skinny Fat".
What should i do????
My current exercising (cardio routine) is stated above. Should i go for gaining muscle mass to burn of the tummy fat, stick to my current regime that i have been on for almost half a year now or should i do more cardio???
Also if i were to stay on my current eating(6-meals a day)/training routines how do i knw if its effective? is there a certain amount of BF i should be losing per Month to determine if its effective?
I'm really in a dilema now because i'm afraid if i started gaining muscle mass and eating more that all my hardwork of cutting from 100.5kg to 76.3kg will go down the drain.
If anyone could post a possible eating routine and cardio routine i could follow it'll be very much appreciated.
< Message edited by saternal -- 1/10/2007 5:06:34 AM >
(in reply to saternal)
|
|
|
|
|
RE: Losing Stomach Flab(mid-section) - 1/10/2007 5:05:00 AM
|
|
|
danmac75
Posts: 267
Joined: 11/26/2006
From: Beantown
Status: offline
|
First go to this http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
I have been doing a set workout regimen 3 days a week, and most days I'm done in 40-45 minutes. I then will follow it up with a light jog to round it out to an hour. According to this post, if you run after working out you are just burning fat, since all your glycogen stores are used up already. Dan is an expert so I'd trust his opinion, and I found this post extremely helpful. I would recommend cutting the slices of ham out of your diet, especially if it's lunch meat. Sodium will, supposedly, make you retain water, and the ham is higher in fat and lower in protein compared with canned tuna or homecooked chicked/turkey breast.
(in reply to saternal)
|
|
|
|
|
RE: Losing Stomach Flab(mid-section) - 1/10/2007 6:23:13 AM
|
|
|
saternal
Posts: 442
Joined: 10/19/2006
Status: offline
|
The reason why i eat ham so often is because i go to school and most of the stuff they offer are fried food/stir-fried with rice. (meaning they give u a bowl of rice and u choose certain dishes to go with it, most of the dishes are stir-fried). Hence/ i usually bring two slices of bread and 1-2 pieces of ham to go with it for lunch. I also bring a bottle of whey protein to drink with fruits for my mid-morning meal. Im not sure if this is enough though. Mayb if i change to eating canned tuna and a few pieces of bread instead of ham would that be better?
I've read about flaxseed oil and how it improves fat loss. However should take it on days that i don't exercise? and when should i take it?
(in reply to danmac75)
|
|
|
|
|
RE: Losing Stomach Flab(mid-section) - 1/10/2007 6:58:14 AM
|
|
|
danmac75
Posts: 267
Joined: 11/26/2006
From: Beantown
Status: offline
|
You're definitely on the right track. Just make sure you have crusty, whole grain breads that are high in fiber. They aren't all of the above, they will spike your blood sugar and cause fat gain. I'm sure whatevr you're eating is better than what they're serving, but you could honestly do better. Try different things and find what you like. Yes tuna would be MUCH better than ham. That's a great idea for a first step. Keep up the good work.
By the way, where are you from Saternal?
(in reply to saternal)
|
|
|
|
|
RE: Losing Stomach Flab(mid-section) - 1/10/2007 2:38:54 PM
|
|
|
saternal
Posts: 442
Joined: 10/19/2006
Status: offline
|
I'm from Singapore where most of the food outside are all fried/deep-fried.
I'll probably stick to my diet but should i eat less fruits at night?
(in reply to danmac75)
|
|
|
|
|
RE: Losing Stomach Flab(mid-section) - 1/10/2007 5:48:52 PM
|
|
|
Nm0ney34
Posts: 803
Joined: 11/19/2006
Status: offline
|
If you have been doing the same thing for half a year, I would def change your routine. The body can get used to things real easy, I would recommend switching up things around 3/4 months. Change sets/reps change your order of what you do, change which days you do what, just switch things up.
If you decide to put on the muscle now all your hard work wont go down the drain. Yes you will gain some fat, but as long as your diet is good and its clean calories most of it will be muscle mass. Alot of people dont like the fact that you will gain a little fat and look bigger when you put on the mass, but its a building process. Your sculpting your body, if you want your body to be a certain size you need to make sure you have the proper amount of mass to sculpt with...
to make it easier on yourself, I would either put on the mass now, get to the size you want and then cut. Or cut down to something your comfortable with and then start gaining from there.
you can do both but it will take longer so dont get discouraged if u go that route.
btw I would up your cardio either way to 15-25 mins
(in reply to saternal)
|
|
|
|
|
RE: Losing Stomach Flab(mid-section) - 1/11/2007 2:43:26 AM
|
|
|
saternal
Posts: 442
Joined: 10/19/2006
Status: offline
|
Here's my newly formed Eating plan:
1st meal: 4 egg whites
2 slices of wholemeal bread
1/2 cup of oatmeal
2nd meal: protein powder (24g)
fruits( either 1 large apple or papaya or pineapple )
3rd meal: 1 Canned tuna
2 slices of wholemeal bread
4th meal: Fruits again
(on workout days i'll eat 2 slices of bread and 1 tbsp
of Flaxseed oil before workout)
Protein powder as post-workout
5th meal: Brown rice
Meat( lean beef, chicken breast , salmon, cod )
depends
6th meal: Protein powder mixed with a glass of low-fat milk
Does this eating routine sound alright as a cutting plan(such that i won't lose muscle mass and maybe gain some)? Need to know if i'm eating enough fat and carbohydrate especially. Please let me know if i have to shift certain food to certain timing such as when to eat flaxseed oil. Also, how big does a portion of chicken breast look like? And what if i still feel hungry after eating a meal?
I changed my workout routine just a month ago like cardio after weights so i'll stick to it since i've read many good feedbacks on it. Also can anyone of you let me know if this diet : http://www.bodybuilding.com/fun/nic2.htm is an okay alternative?
P.S. I know i ask lots of question but i feel that every once in a while i need some assurance that i'm on the right track so as to keep myself motivated =D
< Message edited by saternal -- 1/11/2007 5:58:48 AM >
(in reply to Nm0ney34)
|
|
|
|
|
|
Advertisement
|
|
|
|
|
 New Messages |
 No New Messages |
 Hot Topic w/ New Messages |
 Hot Topic w/o New Messages |
 Locked w/ New Messages |
 Locked w/o New Messages |
|
 Post New Thread
Reply to Message
Post New Poll
Submit Vote
Delete My Own Post
Delete My Own Thread
Rate Posts |
|
|
Printable Version
