Diet to lose belly

Author
Discussion

jr6yam

1,303 posts

182 months

Thursday 12th May 2016
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Art0ir said:
Deskbound job > tight hip flexors + weak abs and glutes > pelvis tilted forward > perceived pot belly.
That's me to a T! frown

GT2CS

657 posts

168 months

Thursday 12th May 2016
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boyse7en said:
I'm not "big", but I do have a layer of fat around my middle , maybe an inch deep over my abdominal muscle.

I'm not particularly trying to lose weight. I'm not gaining weight either, so calories in/out seem about right. However, I want to lose fat around the middle. If that requires me to lose some weight then so be it.

I'm not looking for a magic fix. And in what way am i not looking at the problem honestly? I'm eating approximately the right amount of calories, but as the fat isn't shifting then I'm assuming I'm eating the wrong type of calories, I was looking for some advice to best change that.

Exercise is currently:
2x1000m freestyle swims
2x 5-7 mile runs
2 x gym sessions (weights machines plus mat exercises to help an ITB injury)
per week

Oh, and I'm 45 and in a desk-bound job
hill sprints and sled push/pulls will sort you out if you are 45. I cycle and ran but they didnt work reduce fat around my waist. On the other hand it could just be genetics.

ATG

20,480 posts

271 months

Thursday 12th May 2016
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boyse7en said:
I'm not looking for a magic fix. And in what way am i not looking at the problem honestly
I didn't mean to imply that you were. I should have said "one" rather than "you", but it sounds stilted. Frankly I was aiming the comment towards some other posters who were straying into magic diet territory.

DuncanM

6,109 posts

278 months

Thursday 12th May 2016
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counterofbeans said:
DuncanM said:
This.

A lot of people on here would love to be 12st at 5'10!
At 55 I'm 11st at 5'10

Still trying to lose a few more lbs off the belly but it's very reluctant to go...
Admirable, would you say you're in the majority, or the minority in terms of fitness?

11st at 5'10 is lean.

counterofbeans

1,061 posts

138 months

Friday 13th May 2016
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DuncanM said:
counterofbeans said:
DuncanM said:
This.

A lot of people on here would love to be 12st at 5'10!
At 55 I'm 11st at 5'10

Still trying to lose a few more lbs off the belly but it's very reluctant to go...
Admirable, would you say you're in the majority, or the minority in terms of fitness?

11st at 5'10 is lean.
I really don't know. I do a lot of cycling - I cycle to work most days, between 15 and 25 miles, plus a longer ride at the weekend. I try not to eat much starchy carbs like pasta, rice, bread and potatoes. I don't drink much. If I could cut out the chocolate I'd probably drop a few more pounds!




jshell

11,006 posts

204 months

Friday 13th May 2016
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If I cut bread and crisps, my belly drops fast. Couple of weeks see's the difference, but crisps seem to be the 'big one' for me. Problem is I fking love crisps! I also avoid potatoes.

MC Bodge

21,551 posts

174 months

Friday 13th May 2016
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GT2CS said:
Firstly, how old are you? If you are 40+ then you will likely by natures own blessing, get weight deposited around your middle,and to be honest it is can be the hardest thing to reduce.
Is that actually true? People told me something similar when I reached 30.

GT2CS said:
But then I tried sled pulling (rope)/ sprint (going as fast as you can - not exactly sprinting) sled pushing in my gym and that worked wonders. Toughest exercise I know,and really works all your major muscle groups and, in my opinion, is better overall than hill sprints. Combined with a sensible diet this notably reduced my waistline. Give it a go. What have you got to lose. Seems like you just need some fine tuning!
Agree. Exercise should be a mixture of HARD and moderate.

MC Bodge

21,551 posts

174 months

Friday 13th May 2016
quotequote all
boyse7en said:
Exercise is currently:
2x1000m freestyle swims
2x 5-7 mile runs
2 x gym sessions (weights machines plus mat exercises to help an ITB injury)
per week

Oh, and I'm 45 and in a desk-bound job
It sounds as if you do a reasonable amount of exercise. When you are not 'exercising', though, do you move around much? Do you walk around much during the day/lunchtime?

Do you vary the intensity of the swimming and running? Running on roads or up and down hilly trails?

It could be worth trying some bodyweight exercises and simple free weights (kettlebells, sandbags, medicine ball etc) with some advice on form & technique, (maybe go to circuit training?) instead of the weights machines.

Cycling to work made a massive difference to me ...80minutes+ of 'free' exercise most days.

I try to eat healthily, but I am not into the sort of prohibition that some people advocate/evangelise about. I eat don't eat many cakes and sweets, but do eat brown bread/pasta, porridge, muesli etc.

I drink 3-4 beer/stouts (allergic to something in lager, golden ale and IPA) over the weekend and have the odd glass of wine.

I decided to get my fitness back 18 months ago and have really enjoyed it. Fitness is up and I look and feel much better.

I'm 38, 5'11.5 (not quite 6') and a lean 12st8, having been 13st 4 18 months ago.


Edited by MC Bodge on Friday 13th May 14:39

boyse7en

Original Poster:

6,671 posts

164 months

Friday 13th May 2016
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MC Bodge said:
It sounds as if you do a reasonable amount of exercise. When you are not 'exercising', though, do you move around much? Do you walk around much during the day/lunchtime?
Not really. If its not raining I walk to the supermarket to buy some lunch (about 10 mins each way). We're a small office. Everything is within about 20ft of my desk smile

MC Bodge said:
Do you vary the intensity of the swimming and running?
I do with the running. Not so much with the swimming. I tend to just stick to doing a 100m in about 21 minutes each time.

MC Bodge said:
It could be worth trying some bodyweight exercises and simple free weights (kettlebells, sandbags, medicine ball etc) with some advice on form & technique, (maybe go to circuit training?) instead of the weights machines.
I do some bodyweight squats and single leg squats to try and improve my glutes (ITB injury, trying to restore/improve condition), plus dumbell side lifts, curls, front lifts and side bends.


MC Bodge said:
Cycling to work make a massive difference to me ...80minutes+ of 'free' exercise most days.
I used to cycle once a week. Its about 55 minutes each way. I'd like to do it again, but it is tricky to fit it around the other exercise without annoying the wife/kids.

MC Bodge said:
I try to eat healthily, but I am not into the sort of prohibition that some people advocate/evangelise about. I eat don't eat many cakes and sweets, but do eat brown bread/pasta, porridge, muesli etc.

I drink 3-4 beer/stouts (allergic to something in lager, golden ale and IPA) over the weekend and have the odd glass of wine.
Sounds sensible. I don't want to become some sort of food nazi, and I want to be able to enjoy a beer or glass of wine every so often.

boyse7en

Original Poster:

6,671 posts

164 months

Friday 13th May 2016
quotequote all
GT2CS said:
hill sprints and sled push/pulls will sort you out if you are 45. I cycle and ran but they didnt work reduce fat around my waist. On the other hand it could just be genetics.
Can you give me some info on these? Well, hill sprints I can do (and being in Devon we've got plenty of hills!) but I don't know what sled push/pulls are. Googling gets me pictures of Huskies and chilly looking terrain.

MC Bodge

21,551 posts

174 months

Friday 13th May 2016
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boyse7en said:
Not really. If its not raining I walk to the supermarket to buy some lunch (about 10 mins each way). We're a small office. Everything is within about 20ft of my desk smile
Maybe a 30 minute brisk walk every lunchtime?
I do either a bodyweight workout, run (road or seeking out obstacles) or walk every lunchtime.

Doing some swimming sprint lengths might be a good idea, along with running sprints.

Keep up the bodyweight stuff.

Some ideas here

The dumbbell exercises may be of limited benefit. Heavy carries might be better and definitely work up a sweat.

Cycling to work IS exercise, and extremely time-efficient!

I don't go to a gym, though. I use my garage, kitchen or the park near work.

ps. As above, posture makes a big difference. Slouching at a desk chair won't help. Core strength improvements will.

Edited by MC Bodge on Friday 13th May 15:03

LordGrover

33,531 posts

211 months

Friday 13th May 2016
quotequote all
MC Bodge said:
GT2CS said:
Firstly, how old are you? If you are 40+ then you will likely by natures own blessing, get weight deposited around your middle,and to be honest it is can be the hardest thing to reduce.
Is that actually true? People told me something similar when I reached 30.
Mostly, that's bks.
Most will deposit fat at any age, where they are genetically predisposed to do so, if their diet and lifestyle are poor. Men more likely around the mid-section, women in the arse and thighs department.

Hoofy

76,253 posts

281 months

Friday 13th May 2016
quotequote all
The problem is that with his stats, it might not be overweight but he's certainly upside down. biggrin

Big tum, flat chest, in new money, it's called skinny fat. The only real option is to do strength training to build muscle - shoulders, chest, back, legs, focusing on compound lifts. The muscle you build will take care of the tummy fat ie your metabolism will increase and you'll burn calories you're currently storing. It's a long-term process, though.

The alternative is that you do a st ton of cardio but that just results in you being a smaller version of your current self. You'll still be upside down. biggrin

I used to be upside down until (thanks to PH) I was encouraged to pick up that barbell.

MC Bodge

21,551 posts

174 months

Friday 13th May 2016
quotequote all
jshell said:
If I cut bread and crisps, my belly drops fast. Couple of weeks see's the difference, but crisps seem to be the 'big one' for me. Problem is I fking love crisps! I also avoid potatoes.
You do know what crisps are made of?

otolith

55,899 posts

203 months

Friday 13th May 2016
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Art0ir said:
What's your posture like? 12st at 5'10 isn't overweight.

Your "belly" may just be pelvic tilt.
Quite interesting to discover that this has a name and can be fixed. At the moment, I do have some fat, but I always had the appearance of some belly even when I was a scrawny kid.

OllyMo

596 posts

211 months

Sunday 15th May 2016
quotequote all
Hoofy said:
The problem is that with his stats, it might not be overweight but he's certainly upside down. biggrin

Big tum, flat chest, in new money, it's called skinny fat. The only real option is to do strength training to build muscle - shoulders, chest, back, legs, focusing on compound lifts. The muscle you build will take care of the tummy fat ie your metabolism will increase and you'll burn calories you're currently storing. It's a long-term process, though.

The alternative is that you do a st ton of cardio but that just results in you being a smaller version of your current self. You'll still be upside down. biggrin

I used to be upside down until (thanks to PH) I was encouraged to pick up that barbell.
This is it. 12 Stone at 5'10" is a good weight. It sounds like you just need a touch of 'redistribution' , and the best way is described above.

DervVW

2,223 posts

138 months

Sunday 15th May 2016
quotequote all
OllyMo said:
Hoofy said:
The problem is that with his stats, it might not be overweight but he's certainly upside down. biggrin

Big tum, flat chest, in new money, it's called skinny fat. The only real option is to do strength training to build muscle - shoulders, chest, back, legs, focusing on compound lifts. The muscle you build will take care of the tummy fat ie your metabolism will increase and you'll burn calories you're currently storing. It's a long-term process, though.

The alternative is that you do a st ton of cardio but that just results in you being a smaller version of your current self. You'll still be upside down. biggrin

I used to be upside down until (thanks to PH) I was encouraged to pick up that barbell.
This is it. 12 Stone at 5'10" is a good weight. It sounds like you just need a touch of 'redistribution' , and the best way is described above.
More comman sense from Hoofy!

Hoofy

76,253 posts

281 months

Sunday 15th May 2016
quotequote all
thumbup

TBH it's just what I learnt from experience and wasting time doing the wrong things. I spent about a year (maybe not that long?) doing the HIIT and grinding it out on the gym bike, calorie restricting like a professional anorexic, obsessing over every morsel almost to the point of mental illness. I started to think that if I didn't eat, I'd lose weight even faster. Dangerous!

And what did I get for it? No popping out abs, limbs to make a lycra-clad middle-aged cyclist look like a competitive bodybuilder and a gaunt look on my face. It was only after about 20 people had told me I was losing too much weight that I decided to ditch the cardio, double my calories and focus on heavy barbell work.

1) I look athletic not malnourished
2) I don't walk around in a permanent state of tiredness
3) I am strong, feel strong and feel powerful (I am also a company director, I'll have you know)
4) I eat everything, all the time.

biggrin

Edited by Hoofy on Sunday 15th May 16:36

MC Bodge

21,551 posts

174 months

Monday 16th May 2016
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In my opinion, getting 'fit' for whatever activities, sports or 'lifestyle' you are interested in should be the aim.

Just wanting to get 'ripped', 'big' or 'looking good for the beach' certainly isn't something that would maintain my interest for long.

Fitness leads to stamina, strength, lean-ness and specific muscle development.

Hoofy

76,253 posts

281 months

Monday 16th May 2016
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Oh, definitely, my top priority is being able to have fun on a court and do it for longer.