Getting rid of fat around my middle...
Discussion
Am I doing it right?
Basically I need to get rid of the fat around my middle, I generally eat quite well (but I have been known to demolish a bag of Haribo on a Saturday afternoon) and my training plan looks something like this:
Monday: 1 hour of Body Combat, 1 hour of Body Pump
Tuesday: 30 minute HIIT session, 1 hour of BC
Wednesday: 1 hour of yoga
Thursday: 30 minute HIIT session, 1 hour BC and 500m swim
Friday: Rest day
Saturday: 1 hour BP, 1 hour Insanity
Sunday: Rest day
As I said, I just want to get rid of my belly. I'm your typical 'fat skinny bloke'. Not looking for washboard abs, just a flat stomach and maybe a bit of definition, more Ryan Gosling than Ryback. I get bored lifting by myself which is why I like the Les Mills classes, there is also generally something better to look at in the mirror than my sweating purple face!
For info I'm 6'2" and about 82kg
Any tips / advice welcomed.
Craig.
Basically I need to get rid of the fat around my middle, I generally eat quite well (but I have been known to demolish a bag of Haribo on a Saturday afternoon) and my training plan looks something like this:
Monday: 1 hour of Body Combat, 1 hour of Body Pump
Tuesday: 30 minute HIIT session, 1 hour of BC
Wednesday: 1 hour of yoga
Thursday: 30 minute HIIT session, 1 hour BC and 500m swim
Friday: Rest day
Saturday: 1 hour BP, 1 hour Insanity
Sunday: Rest day
As I said, I just want to get rid of my belly. I'm your typical 'fat skinny bloke'. Not looking for washboard abs, just a flat stomach and maybe a bit of definition, more Ryan Gosling than Ryback. I get bored lifting by myself which is why I like the Les Mills classes, there is also generally something better to look at in the mirror than my sweating purple face!
For info I'm 6'2" and about 82kg
Any tips / advice welcomed.
Craig.
I'm the same as you, 6'2" and 80kg. I put about 3kg on after an all-inc. holiday in Kos last year.
Came home, ate salad for lunch everyday, stayed off the alcohol and in 10-14 days was back down to the pre-holiday weight.
I don't exercise. I only eat at mealtimes, don't really watch the calories and NEVER eat after 7pm. Eating before bed is for fatties.
Came home, ate salad for lunch everyday, stayed off the alcohol and in 10-14 days was back down to the pre-holiday weight.
I don't exercise. I only eat at mealtimes, don't really watch the calories and NEVER eat after 7pm. Eating before bed is for fatties.
Hoofy said:
Hehe. Just scroll through the various thread on weight loss over the last month.
I've done that and come up with my plan above - I think I'm just after impartial reassurance really.vescaegg said:
As far as I know you cant target fat loss. It happens all over and will hit areas when it hits them.
I only have fat around my middle as far as I'm aware, good to know any other fat will also start to disappear.calorie count (myfitnesspal app), exercise is only a small part of losing weight, diet is the main thing and of course sleep too.
All your exercise looks awesome to me.
As has been said you cant target fat, you will lose it uniformlyish from your body, the last place it will go from is where it is thickest on men this is usually stomach and love handles (ie around the vital organs/core).
My top tips,
Cut out simple carbs (potatoes, white rice/pasta, crisps etc)
eat more protein (meat, dairy, nuts etc)
consciously drink water
cut out processed sugars (ie sweets and chocolate etc)
cut out alcohol (unless you calorie count it, then I recommend gin and slim line tonic
)
cut out carbonated drinks (this is optional, I bloat/retain water when I drink carbonated drinks but this may not bother you)
cut out processed foods (simplify your eating habits and eat 'whole' foods)
have breakfast
All your exercise looks awesome to me.
As has been said you cant target fat, you will lose it uniformlyish from your body, the last place it will go from is where it is thickest on men this is usually stomach and love handles (ie around the vital organs/core).
My top tips,
Cut out simple carbs (potatoes, white rice/pasta, crisps etc)
eat more protein (meat, dairy, nuts etc)
consciously drink water
cut out processed sugars (ie sweets and chocolate etc)
cut out alcohol (unless you calorie count it, then I recommend gin and slim line tonic
)cut out carbonated drinks (this is optional, I bloat/retain water when I drink carbonated drinks but this may not bother you)
cut out processed foods (simplify your eating habits and eat 'whole' foods)
have breakfast
Aim to have no more than 1500 kcals in 24 hours, and check the labels on EVERYTHING you buy.
Porridge for brekkie...(With skimmed milk)
Cut out white bread....(Wholemeal brown has more fibre)
Chips....(23 cals each average sized chip)
Chocolate.
Crisps....(all types)
Sugar....(use substitute)
Beer....(Full of sugar)
Aim to lose 2lbs a week.
Together with your excerise plan, you will be a different person by mid summer.
It won't be easy, but nothing worthwhile ever is.
Porridge for brekkie...(With skimmed milk)
Cut out white bread....(Wholemeal brown has more fibre)
Chips....(23 cals each average sized chip)
Chocolate.
Crisps....(all types)
Sugar....(use substitute)
Beer....(Full of sugar)
Aim to lose 2lbs a week.
Together with your excerise plan, you will be a different person by mid summer.
It won't be easy, but nothing worthwhile ever is.
craig r said:
Thanks for all of the replies. I do think my diet is the stumbling block. Definitely going to start counting calories
Your body will reject the idea of a diet, especially cutting out sugar. When you are tired, you will yearn for a choccy biccy. Beat this and you are made!This is why I love the internet...
One thing that is apparent and everyone seems to agree on is that diet is key, arguably more important than training.
1. If you eat properly you don't need the shakes
2. You need the shakes because your body requires more because you're training
Not sure which camp I'm in on that front yet.
Foliage said:
All your exercise looks awesome to me.
272BHP said:
More diet, less training.
You are doing too much.
You are doing too much.
Hoofy said:
Nothing wrong with the training schedule. I would try to fit at least one session a week of heavy lifting
Lots of different opinions that means well informed decisions can be made.One thing that is apparent and everyone seems to agree on is that diet is key, arguably more important than training.
bry1975 said:
Arrr skinny fat sounds like you need more protein in your diet.
Bry
It's funny you should say that - I was looking at protein shakes to up my intake, but as with all things health related there seems to be 2 schools of thought.Bry
1. If you eat properly you don't need the shakes
2. You need the shakes because your body requires more because you're training
Not sure which camp I'm in on that front yet.
Wacky Racer said:
Aim to have no more than 1500 kcals in 24 hours, and check the labels on EVERYTHING you buy.
1500 kcals doesn't seem like a lot though. TBH I have no idea what my intake is currently. I know basically to you need to expend more in energy than you put in to lose weight, so I guess I need to find out what my intake is atm. I downloaded my fitness pal app last night so I will start monitoring my intake.All I will say is 10 years ago I was 1,85m x 85kg with 4 visits per week to a Fitness Center.
Que job change and 250 days per year travel.
Now 1,85m x 111kg and reading this from a hospital bed with chest pains.
You sound pretty well in good shape to me.
I very much regret not realising what I was throwing away.
Good luck.
Que job change and 250 days per year travel.
Now 1,85m x 111kg and reading this from a hospital bed with chest pains.
You sound pretty well in good shape to me.
I very much regret not realising what I was throwing away.
Good luck.
You don't actually need to drop your calories that low. If you can calorie count I would recommend 2500 a day with 45% protein, 35% carbs, 20% fat. Doing this less than a month I've dropped around 3KG and around 3-4% body fat. My cardio has also been minimal. Once or twice a week low intensity rest of the days spent in the weights room. Low intensity cardio will burn fat at a good rate in my experience. I'd personally mix up your cardio workouts a bit.
Maybe don't take it to such an extreme. But perhaps aim to take in more protein and switch carb sources to oats, sweet potato, brown rice/pasta, rice cakes. If you're looking at protein shakes I would recommend Optimum Nutrition Gold Standard. It might look pricey but the nutrients, quality and taste can't be matched IMO. The whole eating late at night is complete bull as well. I have greek yoghurt with casein powder 30 minutes before bed.
Too much fruit can also be a problem. Full of carbs and sugars. I think a maximum of 3 pieces of fruit a day is recommended. Although I stick to having one small banana a day. While making sure I have a lot more veg.
I'm not saying this is the only way of doing it. I've just spent a lot of my time looking into professionals diets and workout and this seems to be working for me. Shaun Stafford is one of them. And he has even released a book aimed at fat loss over a 12 week plan.
Maybe don't take it to such an extreme. But perhaps aim to take in more protein and switch carb sources to oats, sweet potato, brown rice/pasta, rice cakes. If you're looking at protein shakes I would recommend Optimum Nutrition Gold Standard. It might look pricey but the nutrients, quality and taste can't be matched IMO. The whole eating late at night is complete bull as well. I have greek yoghurt with casein powder 30 minutes before bed.
Too much fruit can also be a problem. Full of carbs and sugars. I think a maximum of 3 pieces of fruit a day is recommended. Although I stick to having one small banana a day. While making sure I have a lot more veg.
I'm not saying this is the only way of doing it. I've just spent a lot of my time looking into professionals diets and workout and this seems to be working for me. Shaun Stafford is one of them. And he has even released a book aimed at fat loss over a 12 week plan.
craig r said:
One thing that is apparent and everyone seems to agree on is that diet is key, arguably more important than training.
TBH, if you really are skinny-fat then f
k the diet, ditch the cardio training and focus purely on strength work. I was skinny fat, wasted a year focusing on diet and all manner of intense exercise (kettlebells, bodyweight stuff, weights). Lost about 10kg and just looked sickly. I now weigh what I weighed about 3 years ago yet I look much better... I look the right way round. 
RJB_666 said:
Too much fruit can also be a problem. Full of carbs and sugars. I think a maximum of 3 pieces of fruit a day is recommended.
This is interesting, I do eat a lot of fruit, 4-5 pieces a day, but that's as well as a st load of veg.So we have, less fruit more veg, less cardio more strength training / weights, and monitoring calorie intake.
This time next year I WILL look like a different person!
RJB_666 said:
If you're looking at protein shakes I would recommend Optimum Nutrition Gold Standard. It might look pricey but the nutrients, quality and taste can't be matched IMO.
AND they also Amino spike there protein so not really the true amount of protein per serving. But amino spiking is a whole new thread on its own.
BUt agree that 1500kcal is very low, the whole idea of loosing fat/cutting, is to eat as much as you can while still being in a deficit.
work out your calorie needs via http://iifym.com/iifym-calculator/
then minus about 200-300 kacl from your TDEE (Total Daily Energy Expenditure)
once you have that, you can use simple ratio like advised 40/40/20 to start with, once you loose close to 10lbs you'll need to re-adjust your calorie intake again.
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