Middle Age Spread, sort of, more like male muffin top?
Discussion
In last 18 months have gone from 13 stone 6 to 11 stone 2, I'm 5'7". BMI is now 24.4 which is ok. As part of weight loss have been going to gym and generally, for a 41yo, I am reasonably slim....... well, from the rib cage up and the top of my thighs down... but there is a bit in the middle where there is alike a mini spare tyre of fat, a good few inches of pinch. Weight loss has petered off a bit, cant eat much less as am diabetic and need to keep sugars sensible.
Are there any good excercises that would help, do a mixture of treadmill, rower and weights at gym, anything better, any good advice?
Are there any good excercises that would help, do a mixture of treadmill, rower and weights at gym, anything better, any good advice?
It's fat so you need to create a calorifc deficit. If you can't eat less, how about doing more slow burn cardio to keep your heart rate around the 115 - 130 range? You are around the same age as me and as part of my program I'm eating like a horse, working out but also walking 5km a day split into two sessions. One after breaky and one in the evening.
Dropped from around 22% body fat to 14% now and I'm sure I'll get down to 10-11% within the next four weeks.
Dropped from around 22% body fat to 14% now and I'm sure I'll get down to 10-11% within the next four weeks.
Asterix said:
It's fat so you need to create a calorifc deficit. If you can't eat less, how about doing more slow burn cardio to keep your heart rate around the 115 - 130 range? You are around the same age as me and as part of my program I'm eating like a horse, working out but also walking 5km a day split into two sessions. One after breaky and one in the evening.
Dropped from around 22% body fat to 14% now and I'm sure I'll get down to 10-11% within the next four weeks.
Ah ok, slow burn cardio...ummm examples? Last week or two instead of rowing 2000m in about 10 mins, i've been trying to do 5,000m at a slower pace (circa 27 minutes) is that the sort of thing?Dropped from around 22% body fat to 14% now and I'm sure I'll get down to 10-11% within the next four weeks.
Brisk, strong walk.
You need to be working but not enough that you're out of breath. You should still easily be able to hold a conversation. As someone else said, imagine you're a bit late for an interview or an important meeting and you need to make up the time.
Then it's a case of doing the time.
2.5km takes me 25 minutes.
You need to be working but not enough that you're out of breath. You should still easily be able to hold a conversation. As someone else said, imagine you're a bit late for an interview or an important meeting and you need to make up the time.
Then it's a case of doing the time.
2.5km takes me 25 minutes.
Asterix said:
Brisk, strong walk.
You need to be working but not enough that you're out of breath. You should still easily be able to hold a conversation. As someone else said, imagine you're a bit late for an interview or an important meeting and you need to make up the time.
Then it's a case of doing the time.
2.5km takes me 25 minutes.
Ok thanks, that makes a bit of sense actually! When Im a bit tired, instead of running on treadmill, I walk at 5kph at 7% gradient for 30 mins. I always assumed it was less effective than running, but I always felt good afterwards but I had put it down more to the physcological benefits (unwinding after work, de-stressing and the feeling that 'at least I did something') It sounds like I underestimated taking it a bit easy.You need to be working but not enough that you're out of breath. You should still easily be able to hold a conversation. As someone else said, imagine you're a bit late for an interview or an important meeting and you need to make up the time.
Then it's a case of doing the time.
2.5km takes me 25 minutes.
I'll keep mixing up 2.5k walks and 5k rows and some abs crunches and see what happens.
Thanks once again,
you have to remember this is the last bit to go. It takes a lot of effort to lose the last few KG's compared with the first few.
I've just lost a couple of stone, starting to get pretty lean however still need to lose about 2-3 kg's, rowing about 7-10km per day, and weights but hardly losing anything, however I have set myself a realistic time scale to lose these remaining pounds.
Don't beat yourself up about it, if you eat less than you use up it will go.
I've just lost a couple of stone, starting to get pretty lean however still need to lose about 2-3 kg's, rowing about 7-10km per day, and weights but hardly losing anything, however I have set myself a realistic time scale to lose these remaining pounds.
Don't beat yourself up about it, if you eat less than you use up it will go.
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