Fit but want to lose fat around waist... how?

Fit but want to lose fat around waist... how?

Author
Discussion

krisdelta

Original Poster:

4,566 posts

200 months

Saturday 26th July 2014
quotequote all
Hoping you fine folks can help, or make some suggestions.

During the last 9 months I decided to get myself from being in ok shape and fitness, to doing a half marathon and tri-athlon. With these both now done (woohoo!) despite training 5-6 days a week, I'm still carrying around a bit of muffin top, which irks me! I'm 6' tall and 14 st, 34" waist (I was about 8lb lighter before I started training so much). How can I shift this stubborn fat? I don't have any evident anywhere else!

My training is heavily cardio based (run, cycle) and I eat a varied, generally healthy diet with low carb in the evenings.

Many thanks for any tips.

OllyMo

596 posts

211 months

Saturday 26th July 2014
quotequote all
Two main things - Cut calories, or do more cardio, and start to lift weights. Not much else you can if you're already fit.

Cutting the calories another couple of hundred per day should make you lose weight, and starting to lift weights 9assuming you haven't done it much before) will help out with your general shape.

Dejay1788

1,311 posts

128 months

Saturday 26th July 2014
quotequote all
Make sure you're in a caloric deficit daily, monitor the amount of fat intake (My fitness pal is an awesome app for this) and start weight lifting.

lost in espace

6,135 posts

206 months

Saturday 26th July 2014
quotequote all
Low carb, high fat. Worked miracles for me. Get googling! Also read Grain Brain.

BE57 TOY

2,628 posts

146 months

Saturday 26th July 2014
quotequote all
Eat less

Calculator

743 posts

214 months

Saturday 26th July 2014
quotequote all
Cut out alcohol

krisdelta

Original Poster:

4,566 posts

200 months

Saturday 26th July 2014
quotequote all
Thanks folks - how does weight lifting help fat reduction? (genuine question!)

Super Slo Mo

5,368 posts

197 months

Saturday 26th July 2014
quotequote all
Burns calories in a nutshell. Helps if you're in calorie deficit too.

BE57 TOY

2,628 posts

146 months

Saturday 26th July 2014
quotequote all
It sounds like you are doing enough exercise currently to be honest. How many calories are you eating?

Exercise can only do so much, it's mostly down to diet.

hajaba123

1,302 posts

174 months

Saturday 26th July 2014
quotequote all
myfitnesspal

you may be shocked at how much you are actually consuming.

Lift heavy stuff, HIIT drink more water and sleep loads

Hoofy

76,253 posts

281 months

Saturday 26th July 2014
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What they all said. You're eating too much for your height. Grow taller. biggrin

audidoody

8,595 posts

255 months

Saturday 26th July 2014
quotequote all
Walk five miles every day for a month. And give up bread entirely. It's the only thing that ever worked for me.

Xerstead

618 posts

177 months

Sunday 27th July 2014
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krisdelta said:
Thanks folks - how does weight lifting help fat reduction? (genuine question!)
Mainly because your body uses a lot of energy in the process of growing muscle. Have a Google for 'bulking diets' to get an idea smile
With more muscle to balance it out, your body fat percentage will be lower and you'll have a more solid base for it to sit on.
Having extra muscle will boost your metabolism burning off a few extra calories.

Weight training can help correct muscle imbalances, and weaknesses, improving your posture so you look a lot healthier even if you don't lose any weight. For example: Shoulders back and up instead of rolled forward, stomach firm rather than 'relaxed'.

Efbe

9,251 posts

165 months

Sunday 27th July 2014
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btw; no such thing as spot fat reduction.

you either lose it from everywhere or no-where.


Pit Pony

8,265 posts

120 months

Sunday 27th July 2014
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My fat is on my tummy. I guess that at some point, sit ups would be the way forward.

anonymous-user

53 months

Sunday 27th July 2014
quotequote all
Lifting heavy is a bloody good CV workout.

Hoofy

76,253 posts

281 months

Sunday 27th July 2014
quotequote all
Pit Pony said:
My fat is on my tummy. I guess that at some point, sit ups would be the way forward.
At no point would sit ups be the way forward. Can't spot-burn.

anonymous-user

53 months

Sunday 27th July 2014
quotequote all
Hoofy said:
At no point would sit ups be the way forward. Can't spot-burn.
yes
Sit ups will build the muscle but not remove the coating of fat.

Hoofy

76,253 posts

281 months

Sunday 27th July 2014
quotequote all
garyhun said:
Hoofy said:
At no point would sit ups be the way forward. Can't spot-burn.
yes
Sit ups will build the muscle but not remove the coating of fat.
In fact, all ab work will do on a fat person is make your abdomen look even fatter as you'll thicken that area upon which fat already sits. http://www.missfitnesslife.com/belly%20fat%20diagr...

Efbe

9,251 posts

165 months

Sunday 27th July 2014
quotequote all
Hoofy said:
garyhun said:
Hoofy said:
At no point would sit ups be the way forward. Can't spot-burn.
yes
Sit ups will build the muscle but not remove the coating of fat.
In fact, all ab work will do on a fat person is make your abdomen look even fatter as you'll thicken that area upon which fat already sits. http://www.missfitnesslife.com/belly%20fat%20diagr...
apart from the old school stomach vacuums smile