Getting rid of fat around my middle...

[Vocal Minority]

Foliage said:

Nice work the both of you.

Thank you sir!

[MURRAY007]

craig r said:

I was scrolling through Facebook yesterday and a post from Mens Health pops up linking this article:

http://www.menshealth.co.uk/building-muscle/get-bi...

Basically it says the cure for being a skinny fat bloke is to eat more, eat well and lift heavy weights. The same as suggested on here - stronglifts 5x5 here I come! Although I am a bit nervous about the shoulder press as a recurring dislocation of my left shoulder has left it quite weak. Guess I'll just have to be careful

for over head press use dumb bells, just go a bit lighter in the shoulder that's given you an issue.and do them independently.

[selym]

MURRAY007 said:

craig r said:

I was scrolling through Facebook yesterday and a post from Mens Health pops up linking this article:

http://www.menshealth.co.uk/building-muscle/get-bi...

Basically it says the cure for being a skinny fat bloke is to eat more, eat well and lift heavy weights. The same as suggested on here - stronglifts 5x5 here I come! Although I am a bit nervous about the shoulder press as a recurring dislocation of my left shoulder has left it quite weak. Guess I'll just have to be careful

for over head press use dumb bells, just go a bit lighter in the shoulder that's given you an issue.and do them independently.

I dislocated one shoulder just prior to joining up (1998) and damaged the other jumping out of a bloody plane (well, landing), which didn't affect shoulder work terribly. As long as your arm wasn't swinging round like a horse's broken leg, it shouldn't impede your shoulder work but just don't be too ambitious until you are sure the stability is there in both shoulders.

(sorry, pretty obvious really)

[craig r]

I had my first (free) PT session today...I had low expectations and to be honest they barely met them!

After 30 minutes of weighted lunges, front squats and leg extension drop sets he tried to sell me 2 sessions/week, quickly dropped to 2 sessions/month, told him I don't think a PT is right for me and left it at that.

Shame really.

[Condi]

If it aint for you it aint for you. Just do what you enjoy. There is enough advice out there, pick one and go from there. I read page 1, then skipped. From my take, you're doing enough exercise and are obviously eating a bit much if you're still not shifting the weight. Trim down portion sizes, less alcohol, less sugar, less takeaways. Supplement with protein shake if required. Sorry if we've moved on in the last 3 pages!

[Silverbullet767]

Hi all, I'm in the same boat as the OP.

This time last year I was 20 stone, I knew I had to change.

I started a new healthy eating lifestyle as diets came and went and never really worked. I cut out alcohol & sugar as best I could and started calorie counting with my fitness pal. I restricted myself to 1000 calories Mon-Fri and went up to 1800 Sat-Sun. Exercise for me is some sit ups at night, and walking. I take the stairs every day at work and I'll run up them several times per day. I also now drink at least 2 litres of water a day, sometimes lots more.

I'm now 15st 2lbs (4st 12lbs loss) at this point and I feel great for it, but I still have a bit of a belly, thing is I can fit into medium clothing around my shoulders and arms, but the belly means I have to wear large (which is a change from XXXL/XXL I used to wear)

If I continue on this track will the belly fat go? I'm still losing around 1lb-2lbs per week, or is there something else I need to do like upping my exercise?

[Foliage]

Silverbullet767 said:

Hi all, I'm in the same boat as the OP.

This time last year I was 20 stone, I knew I had to change.

I started a new healthy eating lifestyle as diets came and went and never really worked. I cut out alcohol & sugar as best I could and started calorie counting with my fitness pal. I restricted myself to 1000 calories Mon-Fri and went up to 1800 Sat-Sun. Exercise for me is some sit ups at night, and walking. I take the stairs every day at work and I'll run up them several times per day. I also now drink at least 2 litres of water a day, sometimes lots more.

I'm now 15st 2lbs (4st 12lbs loss) at this point and I feel great for it, but I still have a bit of a belly, thing is I can fit into medium clothing around my shoulders and arms, but the belly means I have to wear large (which is a change from XXXL/XXL I used to wear)

If I continue on this track will the belly fat go? I'm still losing around 1lb-2lbs per week, or is there something else I need to do like upping my exercise?

Losing fat is 80% diet, 15% exercise and 5% sleep (ish) so stick with it, it will go in good time

If you think about eating like filling up your car with fuel, you have a full tank, you need to use it and stop filling it up, its easier to stop filling it up and use it as normal than trying to keep filling it up and use it more.

[Hoofy]

Silverbullet767 said:

If I continue on this track will the belly fat go?

Nice work! Yes, it will but forget the sit ups and consider doing strength training with compound exercises - squats, deadlifts, bench press, shoulder press, barbell rows.

[Silverbullet767]

Foliage said:

Losing fat is 80% diet, 15% exercise and 5% sleep (ish) so stick with it, it will go in good time

If you think about eating like filling up your car with fuel, you have a full tank, you need to use it and stop filling it up, its easier to stop filling it up and use it as normal than trying to keep filling it up and use it more.

Well, I've got the diet and sleep down I start work very early in the morning, i'm usually asleep for 9pm and I'm in work for 5:30am!

So, no booze, in bed for 9 and up for 5am? I sound like a right laugh don't I! At least the weekends are better.

With the exercise, I do find it very tiring as I work 12 hour shifts weekdays. So I need to incorporate it into my daily routine rather than find time for it after work. I stay in digs during the week that's in the middle of nowhere, think single track roads and a few houses. Sit-ups and walking is about the best I can do. The owner of the place chucked someone out for bring his own exercise equipment to his room! No idea why, as it never bothered anyone else. I'll need to try harder at the weekends I think.

I finally got around to throwing out all my old 'fat' clothes yesterday too, I'll take them to the charity shop. Hopefully no going back for me now!

[Hoofy]

Silverbullet767 said:

Foliage said:

Losing fat is 80% diet, 15% exercise and 5% sleep (ish) so stick with it, it will go in good time

If you think about eating like filling up your car with fuel, you have a full tank, you need to use it and stop filling it up, its easier to stop filling it up and use it as normal than trying to keep filling it up and use it more.

Well, I've got the diet and sleep down I start work very early in the morning, i'm usually asleep for 9pm and I'm in work for 5:30am!

So, no booze, in bed for 9 and up for 5am? I sound like a right laugh don't I! At least the weekends are better.

With the exercise, I do find it very tiring as I work 12 hour shifts weekdays. So I need to incorporate it into my daily routine rather than find time for it after work. I stay in digs during the week that's in the middle of nowhere, think single track roads and a few houses. Sit-ups and walking is about the best I can do. The owner of the place chucked someone out for bring his own exercise equipment to his room! No idea why, as it never bothered anyone else. I'll need to try harder at the weekends I think.

I finally got around to throwing out all my old 'fat' clothes yesterday too, I'll take them to the charity shop. Hopefully no going back for me now!

Try this:
http://www.nerdfitness.com/blog/2009/12/09/beginne...

[Silverbullet767]

Hoofy said:

Try this:
http://www.nerdfitness.com/blog/2009/12/09/beginne...

Thanks, sounds good. Watched the video and I've taken a note of the routine on my phone for later on tonight.

[Foliage]

I was going to suggest planking (im big on core) and body weight squats (I actually started to do them in a hope to improve my balance and stretch my calves).

I you want to take a step up from walking, id recommend the couch to 5km running program, its interval training starts of gently progressing from walking to running, its available as a smartphone app or alternatively you can get mp3 files off the NHS website which is what I did and bought a cheap mp3 player from argos. I did it last year I now run 3 times a week every week.

Well done on your progress so far

Edited by Foliage on Monday 9th February 11:08

[Hoofy]

Foliage said:

I was going to suggest planking (im big on core) and body weight squats (I actually started to do them in a hope to improve my balance and stretch my calves).

I do a lot of traditional martial arts so it's all partial lunges which means my legs are often burning the next day. To balance out the partial lunges, I've been doing partial squats... only focusing on the bottom of the squat. A2G to parallel, no higher, no bouncing. Was doing them empty but now I do weighted. ('course, there's the assumption you can do A2G - some people just can't get that low.)

[Avalyn]

Silverbullet767 said:

Well, I've got the diet and sleep down I start work very early in the morning, i'm usually asleep for 9pm and I'm in work for 5:30am!

So, no booze, in bed for 9 and up for 5am? I sound like a right laugh don't I! At least the weekends are better.

With the exercise, I do find it very tiring as I work 12 hour shifts weekdays. So I need to incorporate it into my daily routine rather than find time for it after work. I stay in digs during the week that's in the middle of nowhere, think single track roads and a few houses. Sit-ups and walking is about the best I can do. The owner of the place chucked someone out for bring his own exercise equipment to his room! No idea why, as it never bothered anyone else. I'll need to try harder at the weekends I think.

I finally got around to throwing out all my old 'fat' clothes yesterday too, I'll take them to the charity shop. Hopefully no going back for me now!

All you need to get some exercise in, if you have no access to a gym, is a space. You can do body weight squats, lunges, press ups, burpees, planks, jumping jacks, floor to sky, jumping squats etc. The metafit class I do on a Sunday (my only cardio really) is basically 15 mins of the above, in 20-30 second bursts with short rest periods.

You can't spot reduce fat, and your belly will be the last place to go, stick at it, keep the weight loss slow and constant (don't go overboard with the calorie reduction) and you'll get there. It will take time though ..

[selym]

Avalyn said:

Silverbullet767 said:

Well, I've got the diet and sleep down I start work very early in the morning, i'm usually asleep for 9pm and I'm in work for 5:30am!

So, no booze, in bed for 9 and up for 5am? I sound like a right laugh don't I! At least the weekends are better.

With the exercise, I do find it very tiring as I work 12 hour shifts weekdays. So I need to incorporate it into my daily routine rather than find time for it after work. I stay in digs during the week that's in the middle of nowhere, think single track roads and a few houses. Sit-ups and walking is about the best I can do. The owner of the place chucked someone out for bring his own exercise equipment to his room! No idea why, as it never bothered anyone else. I'll need to try harder at the weekends I think.

I finally got around to throwing out all my old 'fat' clothes yesterday too, I'll take them to the charity shop. Hopefully no going back for me now!

All you need to get some exercise in, if you have no access to a gym, is a space. You can do body weight squats, lunges, press ups, burpees, planks, jumping jacks, floor to sky, jumping squats etc. The metafit class I do on a Sunday (my only cardio really) is basically 15 mins of the above, in 20-30 second bursts with short rest periods.

You can't spot reduce fat, and your belly will be the last place to go, stick at it, keep the weight loss slow and constant (don't go overboard with the calorie reduction) and you'll get there. It will take time though ..

Probably an ancient fitness aid now, but I enjoyed doing the Insanity workouts when cardio opportunities were thin on the ground. It might be worth a crack. I did it before work every day; it is not too long but it worked well for me. My CV levels were increased nicely.

[Vocal Minority]

Decent milestone today - weighed in this morning at 78.5kg, down from 85 kg at Christmas. That is one whole stone in old money. (I am 173cm/5ft 9' for the record)

I have run out of holes on my belt, and it is now fairly loose even on the last hole. Body fat (according to the dodgy bathroom scales) is still 3-5% north of proper at about 21%.

But progress is progress!

Cool story bro etc etc, just thought I'd share

[craig r]

Vocal Minority said:

Decent milestone today - weighed in this morning at 78.5kg, down from 85 kg at Christmas. That is one whole stone in old money. (I am 173cm/5ft 9' for the record)

I have run out of holes on my belt, and it is now fairly loose even on the last hole. Body fat (according to the dodgy bathroom scales) is still 3-5% north of proper at about 21%.

But progress is progress!

Cool story bro etc etc, just thought I'd share

Congrats! And it is a cool story, well, maybe not 'cool' but definitely something worth being happy / excited about.

[Foliage]

Vocal Minority said:

Decent milestone today - weighed in this morning at 78.5kg, down from 85 kg at Christmas. That is one whole stone in old money. (I am 173cm/5ft 9' for the record)

I have run out of holes on my belt, and it is now fairly loose even on the last hole. Body fat (according to the dodgy bathroom scales) is still 3-5% north of proper at about 21%.

But progress is progress!

Cool story bro etc etc, just thought I'd share

Well done

Ignore the body fat thing on your scales they don't actually work how they say they do, they use a bmi related graph/table that guesses your body fat, if want to know your body fat either get some calipers for a rough idea (but more accurate than them there scales) or pay to have a body emersion thing done for an ultra accurate and expenisve read

Treat yourself to a new belt

[ecsrobin]

Vocal Minority said:

Decent milestone today - weighed in this morning at 78.5kg, down from 85 kg at Christmas. That is one whole stone in old money. (I am 173cm/5ft 9' for the record)

I have run out of holes on my belt, and it is now fairly loose even on the last hole. Body fat (according to the dodgy bathroom scales) is still 3-5% north of proper at about 21%.

But progress is progress!

Cool story bro etc etc, just thought I'd share

Congratulations. I too am in a similar situation. Weighed in this morning at 98.2kg down from 104.1kg at Christmas/new year which is close to a stone. I'm 190cm/6'3".

My trousers need to go down a size as does the work belt.

I have also cycled to work for the last 5 days and will do tomorrow which is a 9mile round trip on my mountain bike. Today I achieved it in 16minutes for 4.5mile.

Now I've set my target at 80kg but the ladies at work seem to think that's a stupid target and I should be around 90kg for my size. Now I know BMI is a guide but 90 is only just on the border or overweight according to the NHS so am I right in thinking 80kg?

[LordGrover]

Depends a lot on build, muscle mass, etc.
I'm 186cm and if not training 77kgs is about right - when I'm carrying some muscle 85-88 kgs.
I wouldn't worry too much about the number, just lose the gut and flab.
It ain't competitive nor a race.