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My belly fat is affecting my flexibility and ability to breath. For example, when I get my legs up to lock the shoulder, as soon as I start getting stacked i feel my belly fat compressing my diaphram, making it really hard to breath. I wanna get rid of this belly fat as soon as possible.
Figured I'd get some advice from you guys.
You need to get your overall body fat percentage down and the belly will disappear with it.
Good old fashioned distance running will do the trick.
Intervals. I read a men's health article about how interval training will help shed fat faster and also help increase lung capacity.
what you eat while exercising consistently is key
Look into the paleo solution!! I've dropped 12lbs in 2 weeks. I know people who have lost 60lbs in 4-5 months!!!
Lay off there liquor
Diet is definitely key man, that and some good weight session + HIIT :)
Lipo
I did P90x. It was the last thing to go. 3 months of exercise every day and eating right. It was worth it. Got injured and got lazy. Weight came back. Healed and got serious, hit the gym and did the slocarb. Dropped 10 in 1 mo. Missed 2 mo at the gym working overtime to go to Thai Land. Put 4 back on.
What i learned is eat the right food, stay active and dont slip. But every one knows that and we still look for the short cut.
Good luck, work hard and when you do see the change your working for the journey becomes worth it real fast.
Combat Conditioning Tuesday/Thursday 5-6, Saturday 10:30-11:30, paleo diet and consistency in your Jiu Jitsu practice and live rolling.
I've lost a ton of weight in the last 8 months. Changing my diet and eating healthy at work is a big one. You spend most of your time at work so try and eat healthy. Too many people eat garbage at work. I try to get a solid 3 days at the gym in and check my weight frequently to help me catch myself if I'm slipping. I still have a belly but I think I've lost some of it too.
High intensity cardio. I lost 40 pounds in 5 months, went from 41 inch waist to 30 inch just by doing burpees every morning. Started off w/ 3 sets of 5 w/ 1 minutes rest in between. Added 1 rep per set every week. I was doing 3 sets of 30 after 5 months and it still took less than 10 minutes per day.
The problem with "diets" are going on and off of them especially for those with weight issues. Consistency is the key to sucsess with diet/eating habits, its a lifestyle.Quote:
Originally Posted by MartinBrick2
change your lifestyle, eat healthy. cut out out processed food and fatty meats. and more fruits and veegetables.
Thanks everyone for the advice. Just doing jj 2times a week and eating relatively clean I've dropped 10 lbs in January. I'm gonna include some of the advice in here because I wanna lose it just a bit quicker.
Coach, I know about our CC program. Unfortunately my work schedule doesn't permit it. But I took your advice (eat things that breathe). Been working on it.
Yeah. I've reduced it to Saturday's only, but I gotta do better than that.Quote:
Originally Posted by Brian Morency
This.Quote:
Originally Posted by Chris Fong
Bakers Dozen(burpees and pushups), cardio, but more importantly is your nutrition. 80/20. 80% nutrition/20% exercise. Give it some time and embrace the new lifestyle, patience is key. Lasting body transformation is more like a marathon than a sprint. Little victories lead to major victories.
If you can't give up alcohol completely, drink as little as possible. Wanna get drunk still? Mix liquor with things that have carbonation. As in a shot of whiskey with a light beer, or a stiff gin and tonic.
Paleo diet is good, but you don't have to become a fanatic. The basic idea of loading up on protein above all else is what you need. Stay away from carbs all together, like 50g a day maximum (which amounts to a large bagel).
There is no 'targeting the belly fat', there is no evidence your body drops weight in the specific areas you worked out. It just takes patience and dedication. You need to drop your overall body fat percentage. "normal" is around 15%, six pac starts showing up around 11%, to get the olympian/MMA body it's more like 7%.
so basically...
-start calorie counting everything! plan your meals out. Avoid sugars and starches. Eat lean meat and green veggies.
-workout literally every day. Focus on full body movements, compound movements, and fast high reps.
-sleep well
once you are at your goal, you can cut down the insane workout regiment, but you still need to watch what you eat.
Hey everybody, I'm also having trouble with body fat. I've been reading a lot of articles and trying to eat healthier. I've been able to eliminate sugar from my diet almost completely however, I read about those foods that turn into sugar once in your body ie: bread. What is known about this? Is this accurate? Also what about juices? I drink a lot of water now but , I crave other stuff to drink. If a juice claims to be 100% fruit juice but it's from concentrate, is that still ok? Thanks!
starchy carbs convert to sugar quicker. White breads. White rice. Potatoes. Juice is loaded with sugar. You might even find corn syrup in it. No bueno. IDK what to suggest af far as drinks other than water.Quote:
Originally Posted by Ryan Marshall
Well put. I'll keep that in mind. And it's true. I've gone through rapid body transformations only to get fat again. Thanks for that piece.Quote:
Originally Posted by Josh Passini
Great advice. Thanks.Quote:
Originally Posted by Jason Guest
Wear a sauna suit while rolling or any strenuous activity , add vinegar to your diet, sit in a sauna for at least a half hour a day, quit drinking soda pop, cut some salt out of your diet, drink acacia and add fruits to your diet, turn up the heat while you are sleeping. Also if you ever jog, you should jog when you wake up on an empty stomach. You could also go to a health food store and buy a colon cleanse supplement.
Those are the short cuts I take to lose weight. Hope it helps.
Diet -- anything that keeps your blood sugar stable and on an even keel. When I first started jitz I had some cheese around the middle from being on prednisone. I wanted to get rid of that and drop to 170 or so for competition. I basically just did your generic low-carb/high protein diet for six weeks and dropped 19lbs; the vast majority from around the middle. I went from a 36 to a 32 and have stayed there for three years. I have a hard time with that diet now because I can't handle fiber very well and eating fiber + fat is right up there with eating broken glass and gasoline.
Exercise -- anything that uses large muscle groups. There are several exercises that have been shown to improve your abdominal circumference and the thing they all have in common is that they use as many large muscle groups at a time as possible. This pretty much means core + legs; so burpees, bear crawls, squats, deadlifts, box jumps, etc are all good. I've become a recent convert to Tabata interval training. I don't know that Tabatas have been shown to improve belly fat, but they do substantially improve your cardiovascular conditioning - moreso than moderate distance running. It seems to make theoretical sense at least that if you are doing large-group exercises in a Tabata format you should see improvement in abd circumference.
As I understand it from every bit of literature I've encountered on the subject, the trick is that it takes BOTH. You gotta eat in such a way that you don't stimulate your body to store belly fat specifically i.e. keep your blood sugar ultra stable, AND you have to exercise in such a way that you encourage your body to store the fat it does need in the places where it needs quick access to fuel the most i.e. in and around the large muscle groups. Since those muscles are active, they will require more and more glycogen for fuel. This means that in general you will store "excess" carbs as glycogen instead of fat as well so your overall body fat percentage will drop too.
If you want to lose it fast I'd recommend cutting dairy, processed sugar, and not drinking anything that's not water.
Cortesol levels also have a pretty dramatic effect on belly fat. Make sure you're getting the proper amount of sleep for you (average is 8 hours).
You might even be working out too often, too intensely. I know this sounds counter intuitive, but when I was pretty obsessive about CrossfitI had pretty stubborn bit of flab that would not go away. School forced me to cut down on my workouts about 30% and I leaned out without changing anything else.
Jason and Chad, great info. Thanks so much.