Gaining stomach fat - any suggestions?
- Thread starter wezcountry
- Start date
Stop eating:
- Candy
- Junk food
- Bread
- Rice
- Potatoes
- Soda
Start eating more:
- Fruits
- Vegetables
- Lean meats
Stop:
- Watching TV at night
Start:
- Going to the gym a few times a week
- Candy
- Junk food
- Bread
- Rice
- Potatoes
- Soda
Start eating more:
- Fruits
- Vegetables
- Lean meats
Stop:
- Watching TV at night
Start:
- Going to the gym a few times a week
Limit your pasta intake to once a week. 4-5/7 is way too much because I'm guessing your not having them as an antipasto to your meals.
As far as workouts are concerned, you're probably not going to be able to do serious 1.5-2h sessions 4 times a week at home,
but 1/2h is a bare minimum and you have to supplement with some running. Not jogging because that doesn't do you any good.
There was a video posted here recently, that showed you burn your breakfast in a 45 min run. Instead do 10-15 50/100y sprints, whatever you can pull off.
Then, after a few weeks, balance your diet.
If you're looking for a sure-shot plan, see a good nutritionist and a fitness freak.
As far as workouts are concerned, you're probably not going to be able to do serious 1.5-2h sessions 4 times a week at home,
but 1/2h is a bare minimum and you have to supplement with some running. Not jogging because that doesn't do you any good.
There was a video posted here recently, that showed you burn your breakfast in a 45 min run. Instead do 10-15 50/100y sprints, whatever you can pull off.
Then, after a few weeks, balance your diet.
If you're looking for a sure-shot plan, see a good nutritionist and a fitness freak.
Classic broscience says:
1-3 reps = one max strenght (like for lifting a car in an emergency)
3-5 reps = primarily strenght and some hypertrophy
6 - 12 reps = primarily hypertrophy and secondary strength
It's important to understand that hypertrophy (bigger volume muscle) occurs when muscle fibers tear and then fill up with fluid. Which means you get bigger but your muscle fiber doesn't get as strong as a low rep regime.
If wanting to lose weight, lifting heavy is key not so much reps, but when lifting heavy you can't do more than 5 reps anyway.
The excersises to do are:
Squats
Deadlifts
Power cleans (or clean and press when you're in good shape)
Bench/Overhead press
This is literally all you need to do for a full body workout. Isolation excersises like machines and some dumbbell stuff is for bodybuilding and primarily for roid-heads who can do much more volume.
Google Starting Strength and run it for 3 months but stay away from the horrible diet advice (such as a gallon of milk a day).
Weight training increases metabolism for up to 48 hours compared to only 5-6 for cardio.
For pure weight loss though it should probably be at least 2 days of cardio a week.
Just replace one meal a day, with two cans of beer. Rest of day will be more exciting, and you aren't going to gain fat from beer. Have fun...
I've got a slim frame and though I eat what people think is a lot of food for someone my size, I don't put on fat easily. Apart from a speedy metabolism, I credit this to the fact that I eat very little in the way grain-based carbs, and what few grains I do eat are gluten free.
I know too much gluten fucks around with my system, it gave me psoriasis which vanished when I cut it out (plus lab test confirmed).
Ever hear of a book called "Wheat Belly?" I haven't read it, but it might be interesting.
I'd ditch the bread and pasta, exercise more and consume good quality proteins, clean fats and lots of veggies, moderate amounts of fruit.
I know too much gluten fucks around with my system, it gave me psoriasis which vanished when I cut it out (plus lab test confirmed).
Ever hear of a book called "Wheat Belly?" I haven't read it, but it might be interesting.
I'd ditch the bread and pasta, exercise more and consume good quality proteins, clean fats and lots of veggies, moderate amounts of fruit.
If you dont like the gym then high intensity, minimum rest body weight resistance exercises. For example, here is a routine that kicked my ass:
NAVY SEAL
Scissor Kicks 200
Push Ups 20
Pulls Ups 10
Supermans 80
Scissor Kicks 200
Hindu Push Ups 20
Half Jacks 20
Pulls Ups 10
Arm Circles (Front/Side/Above - forwards and backwards) 40 ea
Ins & Outs 40
Diamond Push Ups 20
Lunges 50
Pull Ups 10
Hindu Push Ups 20
Leg Throws 40
Wide Grip Push Ups 30
Squats 20
Splits 100
Diamond Push Ups 30
Sit Ups 80
Pull Ups 10
Crunches (L/R/C) 40
Push Ups 30
Vertical Sit Ups 50
Pull Ups 10
Replace pull ups with something else if you dont have a bar. Try clearing this in <20 mins
Start off by ignoring advice such as the above, it's a common myth that's perpetuated amongst magazines and the fitness community for some bizarre reason, despite having no scientific basis.
If you want to lose weight it's dead simple.
Calorie expenditure > Calorie intake
The exercise you do will determine what sort of weight you lose. If you don't do any strength/resistance training you'll lose both fat and muscle. By adding in resistance training you'll possibly even gain muscle whilst losing fat, as a complete beginner to weight training. (at least for a few months anyway)
When people say they want to lose weight they don't actually mean that for the most part (unless they're trying to qualify for some weight restricted event). Rather you want to reduce your bodyfat %.
If you're actually serious about doing something, then start making minor fixes to your diet for a start (so cut out random crap - replace standard drinks with their diet counterparts.. have an apple instead of a chocolate bar etc, try to eat more lean meats and increase your protein intake) and start going to the gym 3 days a week doing weight training. (Do anything, the important thing is you get into a routine of going to the gym several times a week)
Once you start getting into a good routine of actually going to the gym, start looking into proper routines you can do. I'd recommend Starting Strength or Stronglifts 5x5 for a beginner. If you're keeping your calorie intake down you'll soon start shifting some fat. Just keep going to the gym regularly and keep gradually improving your diet. Make minor changes to your habits, don't suddenly decide you want to go on a crash diet tomorrow & gym 7 days a week, ease yourself into it and you're far more likely to make changes you will stick to long term.
Just pick one change, and start at it tomorrow. So decide that this week you're going to start going to the gym on mon/wed/fri, doesn't even matter how long. Just stick to it. Once it's a solid part of your routine, start cutting back on a couple of dodgy foods you eat. Then look into the strength routines I mentioned above, etc.. Minor habit changes over months have drastic long term results.
I started off when I was ~17 going to the gym a couple days a week doing cardio and a crappy weight routine, by the time I was 20 I was taking things a lot more seriously, doing a proper strength routine (& lifting respectable numbers) and well over 40lbs lighter (~210lbs -> ~170lbs). That weight will never be coming back because I changed my lifestyle, rather than looking for a quick fix.
This. I was getting worried about getting fat also. I kept reaching 180lb on and off and my stomach looked like shit. I started eliminating things I ate that I felt was making me look fat. I didn't figure out the amount of calories but I eliminated stuff like pizza, greasy foods like cheesesteaks, soda, etc. I also stopped eating past midnight.
Running every other day, playing sports every single day, and having a high metabolism does help me though. But is a 34 waist fat? I think I'm a 34 waist and my weight jumps up and down between 160-175. I guess I'm Fatty McFatster.
