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Author Topic: How to get rid of stubborn belly fat ?  (Read 4679 times)
FirstAscent
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July 03, 2013, 04:11:23 AM
 #21

Tabata sprints.
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July 03, 2013, 04:16:06 AM
 #22

Or this: http://www.youtube.com/watch?v=EYA7rvNniBU
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July 03, 2013, 05:12:50 PM
 #23

I lost ~10 kg in 44 days on ketogenic diet with a little bit of exercise, some short distance running (which does not burn that much calories anyway)

Counted calories intake is a must. My primary food was meat, eggs, nuts and fish. No carbs, only some light vegetables time to time. And no sugar, only substitutes.
1 or 2 days I was forced to eat cake and candy stuff at some parties Smiley

There's also CKD diet for those who are much into sports, there you can have lot of carbs once a week.


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July 03, 2013, 05:15:11 PM
 #24

master cleanse Grin

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July 03, 2013, 05:16:20 PM
 #25

... some short distance running (which does not burn that much calories anyway)

Tabata sprints. A.K.A HITT. High Intensity Interval Training. A ten minute workout ups your metabolism for 24 hours. It beats jogging ten fold. Causes your body to burn calories long after you stop the workout.
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July 06, 2013, 11:16:30 PM
 #26

... some short distance running (which does not burn that much calories anyway)

Tabata sprints. A.K.A HITT. High Intensity Interval Training. A ten minute workout ups your metabolism for 24 hours. It beats jogging ten fold. Causes your body to burn calories long after you stop the workout.
Thanks for the hype, it is good yes, but what you said doesn't make sense.
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July 07, 2013, 05:20:26 AM
 #27

... some short distance running (which does not burn that much calories anyway)

Tabata sprints. A.K.A HITT. High Intensity Interval Training. A ten minute workout ups your metabolism for 24 hours. It beats jogging ten fold. Causes your body to burn calories long after you stop the workout.
Thanks for the hype, it is good yes, but what you said doesn't make sense.

Oh? Is that so? Hype, eh? It doesn't make sense?

Towards the minimal amount of exercise for improving metabolic health: beneficial effects of reduced-exertion high-intensity interval training: http://www.ncbi.nlm.nih.gov/pubmed/22124524

Metabolic adaptations to short-term high-intensity interval training: a little pain for a lot of gain?: http://www.ncbi.nlm.nih.gov/pubmed/18362686

Evidence based exercise - clinical benefits of high intensity interval training: http://www.ncbi.nlm.nih.gov/pubmed/23210120

A practical model of low-volume high-intensity interval training induces mitochondrial biogenesis in human skeletal muscle: potential mechanisms: http://www.ncbi.nlm.nih.gov/pubmed/20100740

High-intensity interval training increases SIRT1 activity in human skeletal muscle: http://www.ncbi.nlm.nih.gov/pubmed/20555380

An acute bout of high-intensity interval training increases the nuclear abundance of PGC-1α and activates mitochondrial biogenesis in human skeletal muscle: http://www.ncbi.nlm.nih.gov/pubmed/21451146

Low-volume high-intensity interval training reduces hyperglycemia and increases muscle mitochondrial capacity in patients with type 2 diabetes: http://www.ncbi.nlm.nih.gov/pubmed/21868679

The potential for high-intensity interval training to reduce cardiometabolic disease risk: http://www.ncbi.nlm.nih.gov/pubmed/22587821

Impact of exercise intensity on body fatness and skeletal muscle metabolism: http://www.ncbi.nlm.nih.gov/pubmed/8028502

High-intensity aerobic interval training increases fat and carbohydrate metabolic capacities in human skeletal muscle: http://www.ncbi.nlm.nih.gov/pubmed/19088769
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July 08, 2013, 03:27:46 AM
 #28

Eat properly. I don't know if you're a man or women. I haven't really checked the posts. But, you should look at the recommend kcal in take for each man & women every day. Depending on you're gender is the amount you can take in. But, a good way to start without looking at that is to cut down on the stuff you eat now. If you drink a 2 litres of coca cola everyday then only drink 1 litre or just drink water.

There's a lot of information on dieting which will help you lose a few extra pounds. But, exercise is the best. However, don't over do it. Especially if you have not been exercising. Take it slow. This week I have 3 weight sessions, and a 26 mile run. You could try sit ups, every morning & night. If you don't think you are doing it correctly then check youtube to see if you can find the exercise which you are doing. I wouldn't recommend buying dvds which show you how to do things. Because if you're really stuck then you can check youtube free of charge, except for internet obviously but looks like you have that covered lol.

But, take it easy. It doesn't happen quickly. Dieting is really hard. You will have really bad days which you get stressed because you aren't eating as much as you would normally. You have to be mentally strong and say to you're self that it's benefiting you in the long run. Being fit & active is much better. You find your self in a much more relaxed and happy mood. For me. I love to exercise because it gives me a adrenaline rush. Especially skiing & mountaineering.


Make a routine. Don't just make it up as you go along. Making a routine keeps you focused and wanting to achieve what you have planned. Record you're progress. You can use many apps on you're phone to monitor you're progress. For example Strava & map my run. You could also get a Garmin if you have the money. They are pretty decent, some issues but I would recommend them.

EDIT: I would recommend running, swimming & hiking. They are a great way to exercise. But, having a heart rate monitor is always great to make sure you are in that fat burning zone. I know someone mentioned about training at high altitudes. Well you don't really have to do that yet. That's if you want to become fit. But, if you are carrying a stomach then it would make it much harder and will make you feel like giving up. I always get in the "Zone" or the "Flow" before doing any sort of activity because it helps me keep focused and determined.
Rowing & cycling are common. Cycling is easier on the knees than running and is also very good for the stomach area. Rowing is even better. As long as you can get the equipment then you are running rowing for gold.


Good luck!

Bingo! Welsh is on the money. Losing weight is not as difficult as people make it out to be, you just need to be sure you are burning more calories then you are putting into your body. Then you need to continue this for 6-8 weeks. Weight loss is not a race, it is a marathon (as depressing as that sounds).

There are two ways you can do this:
1) Do more excersise and increase how many calories you are burning on a daily basis
2) Eat less calories

Depending on how motivated you are, I would do a combination of both. It takes determination and it also takes self discipline, but once you are in routine and seeing results it will become much easier.

First, find your base metabolic rate. IE: How many calories your body burns on a daily basis doing nothing. Here is a BMR calculator.

Once you've got your BMR, use the Harris Benedict equation to figure out how many calories you need to eat to maintain your current figure. The Harris Benedict equation factors your excercise level to understand your requirements. You can find the equation here.

Lastly, once you have figured out your maintence, subtract 500 calories from it. I've found -500 calories to be the sweet spot. Subtract any more and you will eat into your muscle (not sure if this is a concern to you), subtract any less and I find the weight-loss to be very slow.

PRO TIP: Download MyFitnessPal to help track your calories. Makes life a lot easier Smiley
PRO TIP 2: If you are not lifting weights it's not too late to start! It will boost your confidence, your metabolism and generally make you feel good about yourself

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July 09, 2013, 01:37:14 AM
 #29

I have been excercising for a while to lose wait now and eventually I've lost some weights. However the fat around my belly hasn't been burned. Please advice me what to do.

WORKOUT, DO NOT EAT, AND YOU WILL LOSE WEIGHT.
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July 10, 2013, 04:34:45 AM
 #30

... some short distance running (which does not burn that much calories anyway)

Tabata sprints. A.K.A HITT. High Intensity Interval Training. A ten minute workout ups your metabolism for 24 hours. It beats jogging ten fold. Causes your body to burn calories long after you stop the workout.
Thanks for the hype, it is good yes, but what you said doesn't make sense.

Oh? Is that so? Hype, eh? It doesn't make sense?

Towards the minimal amount of exercise for improving metabolic health: beneficial effects of reduced-exertion high-intensity interval training: http://www.ncbi.nlm.nih.gov/pubmed/22124524

Metabolic adaptations to short-term high-intensity interval training: a little pain for a lot of gain?: http://www.ncbi.nlm.nih.gov/pubmed/18362686

Evidence based exercise - clinical benefits of high intensity interval training: http://www.ncbi.nlm.nih.gov/pubmed/23210120

A practical model of low-volume high-intensity interval training induces mitochondrial biogenesis in human skeletal muscle: potential mechanisms: http://www.ncbi.nlm.nih.gov/pubmed/20100740

High-intensity interval training increases SIRT1 activity in human skeletal muscle: http://www.ncbi.nlm.nih.gov/pubmed/20555380

An acute bout of high-intensity interval training increases the nuclear abundance of PGC-1α and activates mitochondrial biogenesis in human skeletal muscle: http://www.ncbi.nlm.nih.gov/pubmed/21451146

Low-volume high-intensity interval training reduces hyperglycemia and increases muscle mitochondrial capacity in patients with type 2 diabetes: http://www.ncbi.nlm.nih.gov/pubmed/21868679

The potential for high-intensity interval training to reduce cardiometabolic disease risk: http://www.ncbi.nlm.nih.gov/pubmed/22587821

Impact of exercise intensity on body fatness and skeletal muscle metabolism: http://www.ncbi.nlm.nih.gov/pubmed/8028502

High-intensity aerobic interval training increases fat and carbohydrate metabolic capacities in human skeletal muscle: http://www.ncbi.nlm.nih.gov/pubmed/19088769

hehe, I know. I wrote a paper about Tabata for my fitness class in college.
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July 23, 2013, 01:20:02 AM
 #31

I have been excercising for a while to lose wait now and eventually I've lost some weights. However the fat around my belly hasn't been burned. Please advice me what to do.

WORKOUT, DO NOT EAT, AND YOU WILL LOSE WEIGHT.


Worst advice ever given. It's not about fat loss, it's about a life-style change. You can't lose a certain amount of fat and then expect the same amount of fat to never return. It's not like building a concrete floor, that once it's done it will stay like that for ever.

To have a successful life-style change, you need to do something that you truly enjoy and like, if it's a chore, it's only a matter of time before you go back to old habits. But training and paying attention to what you eat is like everything else in life - sometimes it's boring, sometimes it's fun.

If you're a lazy person by nature, and lack discipline, starting a team sport or attending some kind of sports classes where you enjoy the activities could be a good idea.

If you're wealthy and can afford it, put your life-style change in the hands of a professional, he or she will aid you in learning better habits.

And remember that if you fail at one point, with a cheat meal, alcohol, or whatever - remember you're not a failure - just keep going the next day.

You should also ask yourself why you want to remove 'stubborn bodyfat' around the tummy. Are you doing it for yourself, or to 'look' good in the eyes of others primarily. If the last, I'm not sure if that's the right reasons why to do it. If you're thinking in terms of other dudes and how they look at you, most couldn't care less. If you're thinking about girls and attracting those, only a tiny percentage are obsessed with sixpacks, the rest will enjoy your company if you make them feel good. I've seen chubby dudes get the best and nicest girls, because they're humorous and know how to socialize.

The concerns about having a sixpack is mostly a media made 'ideal' that's hardly worth shooting for. There's a lot of things you can't enjoy in life if you're going for that calvin klein underwear model look. Forget about alcohol, and carb-loaded meals.

But frankly, if you can make the habit of learning what foods are healthy and what are not, and make a decision every time you're about to put something into your mouth, and move more - you're getting there one step at a time.

But nothing beats a lifestyle of training and proper food. You should never starve yourself to lose bodyweight, but rather educate yourself. The book body-for-life is a great starting point for those who lack knowledge about these things. Just google it, and you'll find it. If you follow it to the letter, you'll get that body you're dreaming about. But remember that this is a never ending road, once you're satisfied with your results, you need to keep everything up, or else it will deteriorate as quickly as in less than a week.
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March 26, 2014, 06:28:36 AM
Last edit: April 16, 2014, 09:24:01 AM by Willard
 #32

Hi Audrey,
To get rid of stubborn belly fat, exercise regularly and try to maintain your diet because diet is the main cause of increase the weight. Don't skip breakfast, take low carb food and drink more water in your daily routine.
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March 26, 2014, 07:26:59 AM
 #33

I'm going to say eating less carbs and doing more core based toning exercises.  The carbs should be the first thing to work on and then try and get in a routine of working out.  Results should show if you stick with it I suspect.
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March 27, 2014, 08:38:32 AM
 #34

Smoke weed
Increase metabolism
Huh
Profit

He will get more fat.  Smiley

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March 27, 2014, 03:02:40 PM
 #35

 Several studies show that just by adding coconut oil to your diet, you can lose fat , especially the “dangerous” fat in the abdominal cavity. I try it myself for 1 month , I took 1 soon of coconut oil on empty stomach every morning and I stood away from sugar and bread;the result 1.6 inches disappear from my belly. You should try it!

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March 27, 2014, 04:42:21 PM
 #36

Wheat is really bad, but I love bread so that is tough.
Exercise...No Beer...Less sugar....Small amounts of meat.
TONS of veggies.

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March 27, 2014, 05:02:00 PM
 #37


It is not just about running blindly !

If you increase your metabolism, you increase the demand for calories resulting in feeling hungry and frustrated.

It is a balance between what you take (eat) and what you spend (activities).

Also, many recent studies suggest that short intensive exercises is way better than long cardio exercises.

It takes all your life to find the balance. It is not a matter of short time restrictive diet and some exercises.

Aiming for a healthy lifestyle is the key.
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March 27, 2014, 09:36:48 PM
 #38

Start by not clicking on those advertisements or spam emails.
I really love AdBlock Plus and Google Spam Filter.
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March 27, 2014, 09:42:43 PM
 #39

go jogging, be more active
buy a doge so you have to walk him every day Cheesy

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March 27, 2014, 09:45:18 PM
 #40

I have been excercising for a while to lose wait now and eventually I've lost some weights. However the fat around my belly hasn't been burned. Please advice me what to do.

Do cardio 3-5 days a week, also make sure you get a good sweat out of it.

Ab exercises will help firm up the muscles, which will make it more apparent when you do end up losing the fat. Strengthening you're core is always a good thing, and it tends to make you feel better about yourself which leads to exercise and eating healthy being easier.

And ofcourse the obvious eat less / don't eat foods heavy in fat and sugar.

There really is no easy way to do it, when losing weight belly fat is some of the last to go.


Also everything this guy said is pretty accurate:
You need to do cardio, cardio, and more cardio.  Building muscle is great but if your six pack is under 2" of fat you can't see it without a scalpel.  

When running (or any form of cadio) make sure you keep your hear rate in the fat burning range.  Initially you will want to use a heart rate monitor eventually you will just be able to feel when in the zone.  Running too fast, too hard will spike your heart rate out of the zone.  At that work level your body can't efficiently burn fat and still provide the needed energy so it switches to only burning blood sugar.  So instead you will want to run slower/easier for longer periods of time.    If you are going to run remember running is destructive to the body (literally components are damaged, degraded) so you need off days.  Initially I would say run no more than 3 days a week and eventually you can bump that up to 4 or 5.  

TL/DR version:
If your goal is to lose fat you need to focus on cardioand keep your heart rate in the fat burning zone.  Once you burn off enough fat switch to a more varied work out regiment.  
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