ideas on burning fat

  • Posted by a hidden member.
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    Jun 10, 2007 5:54 PM GMT
    I have been lifting for a few years now and the entire time I've focused on getting as big as I could. Now I am noticing an increased ammount of belly fat and have decided to do something about it. Started doing cardio about 3 or 4 days a week either when I first wake up or right after lifting. I have also been taking just Whey protein instead of Muscle Milk. I have lowered my calories, carbs and sugars for a higher protein diet. I have been trying to stick with fish, chicken, salad and whole grain carbs. I have seen some results but think I could still work harder if I had more knowledge. Any ideas?
  • flash729

    Posts: 3

    Jun 10, 2007 6:40 PM GMT
    What works best for me is sticking to 6 small meals a day, watching both the calories, carbs, fat/sugars. My meals consist of a protein, carb, and a veggie. I normally get in 3 good meals and use supplements (protein bars, protein shakes, etc.) for the other 3 meals. Meals are spaced 2 1/2 hours - 3 hours apart... this jumpstarts your metabolism.

    If you're looking to get rid of the weight around your tummy... know first that there's really not any magic that will allow you to spot reduce... reducing your body fat percents will help all over. Still, try not to eat carbs after dark, no meals within 3 hours of bed, and get plenty of sleep. (I'm most guilty about not getting my sleep time.)

    Want more suggestion? Let me know... otherwise I can blither on for a long time.
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    Jun 10, 2007 7:44 PM GMT
    thanks for the reply. I have been trying not to eat carbs at night. I don't know if it the restricted carbs or not, but I tend to feel hungry like an hour after eating, no matter what i eat and it gets worse at night. If I dont eat right before bed, i have to wake up in the middle of the night to eat something. Taking a protein shake before bed helps. Am I not eating enough during the day? Starvation is not the way i want to go. LOL
  • lifter_boy21

    Posts: 8

    Jun 11, 2007 2:45 PM GMT
    Are you eating a big breakfast? You should eat a breakfast of between 400-600 calories, which ultimately will make you less hungry during the day. Also, try drinking 1-2 liters of water in between meals, because - which you probably already know - 30% of the time that you have hunger pangs is actually due to thirst. Another trick is snacking on nuts and water together - they're good in fats/protein obviously, but they will soak up the water to fill your stomach and keep the hunger down for a little longer.
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    Jun 12, 2007 3:05 AM GMT
    thanks for the advice buddy. I will try that.
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    Jun 22, 2007 12:32 AM GMT
    NoException, how long have you been following this new routine of yours? You don't really say how long its been since you started focusing more on cardio and diet. Both flash729 and lifter_boy21 are giving you good advice and at 22 you should have no problem keeping your metabolism revved up (unless you happen to have a classic endomorphic body type, which I don't think is the case, and you naturally put on weight very easily).

    What's the duration of your cardio sessions? Do you know what your resting heart rate is and how to calculate your target heart rate?

    It sounds like the type of food your eating is fine so you probably need to look more at the timing and amount of food you are consuming. Taking in 5 to 6 small meals a day keeps your metabolism going all day and will keep your body out of starvation mode. Consume most of your carbs as early in the day as possible but make sure that at least 100g is consumed post workout so you can replenish the glycogen stores in your muscles after your workouts. Three hours before you go to bed is a good rule of thumb in regard to late night eating as well as not skipping meals, i.e., breakfast for most people.

    Also, keep in mind that men naturally store their body fat around the waist and the lower back so mostly likely it will be the last place for it to go since you can't spot reduce. You may not think so, but you are already pretty lean and the leaner you get, the harder it's going to be to get your body to let go of more fat (unless you are a classic ectomorphic body type and everything you eat burns right off). We may be far from the hunter gatherer days but our bodies really haven't evolved beyond that yet so storing body fat is it's natural way of making sure it survives. Again, the reason to eat every two or three hours throughout the day so your body has what it needs and doesn't need to hold on to extra body fat.

    Keep at it and stay focused on your diet and cardio. It will take some time but you'll get there!

    ACE Certified Personal Trainer
  • waterman

    Posts: 70

    Jun 30, 2007 2:34 PM GMT
    Hey, I've heard that certain sugars spike fat retention in the body. Or spike insulin production which stores fat, or something like that. What is the kernel of truth here? Anyone know?
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    Jun 30, 2007 4:37 PM GMT
    Fast-digesting, starchy and refined carbs (potatoes, white flour, sugar, etc.) spike blood sugar, which triggers insulin. Insulin is basically a fat storage hormone. The complex carbs in whole grains and beans digest more slowly, so there's less blood sugar/insulin spike.
  • Lincsbear

    Posts: 2590

    Jul 05, 2007 4:27 PM GMT
    NoException,you sound like you`re on the right regime to me,just some minor modifications needed.Cardio`s the right way to go if you want to shift the belly fat,but be careful as too much could reduce your muscle mass.I`d eat fairly regularly to keep your hunger at bay,and paradox is right to eat the complex/unrefined carbohydrate as it`ll break down more slowly making you feel sated longer.Another thing you could try would be some abdominal exercises(if you`re not doing that already),variations might help trim your stomach area.From your profile you say you`ve a thirty six waist and you`re six foot two tall.That doesn`t sound like a big belly to me,so I would guess you don`t have a great deal to do to get a slim waist.Best of luck!
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    Dec 02, 2007 12:58 AM GMT
    lecithine,carnitine,cla (congugated linoleic acid) and also lipolysis (lecithine injection to the fats),carboxithearapy and one more thing i read it on newspaper: light(%0 fat)yogurt help burning belly fats of males.