Need Some Tips

  • HopefulMuscle

    Posts: 434

    Jul 08, 2011 7:48 PM GMT
    Hi I am in the process of a body transformation I am doing kickboxing and weight traning 5 days a week with an hour for each segment, meaning I am working out two hours a day. What I need help with is finding a form of exercise that can take care of the rest of my belly fat. I need to be able to move faster if I want to fight and need to lose the dead weight on my midsection. I am dedicated to putting in the hard work I just need a tip or two to put me in the right direction. This pic I post is what Im currently working with. Any tips will be helpful. THANKS! ^_^

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    Jul 08, 2011 9:27 PM GMT
    What do you eat?
  • HopefulMuscle

    Posts: 434

    Jul 09, 2011 3:07 AM GMT
    To be honest anything really. I figure that my body needs all the food that it gets.
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    Jul 09, 2011 10:20 AM GMT
    There's heaps of resources online:
    This http://www.mmacrunch.com/a-steady-diet-of-fighters/ says lots of veg, fish, meat.

    This http://answers.yahoo.com/question/index?qid=20070609184445AAMtF8a says meat, veg, fish and cut sugars to reduce your weight.

    Just google MMA fighter diet. And don't think of it as a diet-diet. Just think of it as what you eat.

    You might also want to look into Martin Berkhan's http://www.leangains.com/ which is also meat, veg but has a greater emphasis on feeling full from your meals and meal timing. There's a guide in the Most Popular section. He's also big on shedding fat without losing strength.
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    Jul 09, 2011 10:41 AM GMT
    ...and cut out all the fried food.
  • HopefulMuscle

    Posts: 434

    Jul 09, 2011 2:10 PM GMT
    Pistons said...and cut out all the fried food.


    I knew that was going to have to change at some point.

    Well gentlemen thank you for giving me some pointers. I will have to try it. Oh and what are your guy's view on supplements or shakes?
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    Jul 09, 2011 11:30 PM GMT
    casein and whey protein is all i take.
  • HopefulMuscle

    Posts: 434

    Jul 10, 2011 1:12 AM GMT
    Pistons saidcasein and whey protein is all i take.


    Ok cool once again, thanks.
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    Jul 10, 2011 1:22 AM GMT
    At this stage I wouldn't recommend the artificial stuff (shakes, pills, etc). Clean up your diet first. Lots of resources already given above me.

    After you've cleaned up your diet for a few months and you've tweaked your workouts to fit your goals and you're STILL not seeing results, then consider the artifical alternatives.

    If you're specifically targetting your belly, then diet matters even more.

    Hope that helps and good luck! :-)
  • HopefulMuscle

    Posts: 434

    Jul 10, 2011 3:33 AM GMT
    nerdjock76 saidAt this stage I wouldn't recommend the artificial stuff (shakes, pills, etc). Clean up your diet first. Lots of resources already given above me.

    After you've cleaned up your diet for a few months and you've tweaked your workouts to fit your goals and you're STILL not seeing results, then consider the artifical alternatives.

    If you're specifically targetting your belly, then diet matters even more.

    Hope that helps and good luck! :-)


    I'll try your method first, to be honest I dont think i could've have afford it I wanted to. lol. So greens and lean meats huh? Simple enough. And like I said I am willing to put in the hardwork. Wish me luck. and once again thanks a bundle.
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    Jul 10, 2011 4:58 AM GMT
    Well, if you want more specifics wrt diet, I can offer a few (these might be repeats of suggestions given above... I didn't look at those):

    1. Easiest way to cut bad calories is thru what you drink. No pop/soda. Not even diet. No juice (artifical or natural). If you want milk, it has to be 1% or skim. If you drink coffee/tea, it has to be black (no sugar, no sweeteners). And no alcohol (ok, this might be tough... so 2 drinks per week MAX).

    2. Avoid processed carbs. Basically, anything white. No white rice, no white bread, no white sugar, no white pasta. Carbs are good for you and are necessary... it's the processed/white carbs which can limit your results. Fries fall under the category of bad carbs!!

    3. Frequency + portion size. Eat several smaller meals, many times per day. Ideally, that big lunch should be split into two -- 12:00 and 3:00 (or something like that). Ditto with the big dinner. If you don't eat breakfast, you MUST start... and try to eat two smaller breakfasts, spaced a couple of hours apart. This might be hard to do, depending on your work/school env't, but try. Ultimately, the ideal goal is eat 5 or 6 times a day. And if you must have a high-calorie meal, have it earlier in the day. Brown rice/pasta is better for lunch, than for dinner. That way you give your body time to use up all those calories. If you eat that big dinner 4 hours before bed, all those calories will get stored as fat. So... that big salad is perfect for dinner. Sometimes timing and portion size matter just as much or more than what you actually eat.


    I LOVE food... no way I can cut things out. The above changes really get boiled down to:
    1. Major change to your drinking habits.
    2. Slight change to what you eat.
    3. Major change to when and how much you eat.

    I still have my burgers, juicy fatty steaks, deep-fried chicken fingers, etc. BUT, I have salads instead of fries. I have water instead of the diet coke. And if the steak is huge, I save half of it and eat it 3 hours later. And I try to have that steak for my lunches, not my dinners.

    You work out a LOT... the results are slow in coming b/c of the diet. If you can stick to the above for 3 months (it's not easy), you will notice a change, guaranteed!

  • HopefulMuscle

    Posts: 434

    Jul 10, 2011 5:16 AM GMT
    nerdjock76 saidWell, if you want more specifics wrt diet, I can offer a few (these might be repeats of suggestions given above... I didn't look at those):

    1. Easiest way to cut bad calories is thru what you drink. No pop/soda. Not even diet. No juice (artifical or natural). If you want milk, it has to be 1% or skim. If you drink coffee/tea, it has to be black (no sugar, no sweeteners). And no alcohol (ok, this might be tough... so 2 drinks per week MAX).

    2. Avoid processed carbs. Basically, anything white. No white rice, no white bread, no white sugar, no white pasta. Carbs are good for you and are necessary... it's the processed/white carbs which can limit your results. Fries fall under the category of bad carbs!!

    3. Frequency + portion size. Eat several smaller meals, many times per day. Ideally, that big lunch should be split into two -- 12:00 and 3:00 (or something like that). Ditto with the big dinner. If you don't eat breakfast, you MUST start... and try to eat two smaller breakfasts, spaced a couple of hours apart. This might be hard to do, depending on your work/school env't, but try. Ultimately, the ideal goal is eat 5 or 6 times a day. And if you must have a high-calorie meal, have it earlier in the day. Brown rice/pasta is better for lunch, than for dinner. That way you give your body time to use up all those calories. If you eat that big dinner 4 hours before bed, all those calories will get stored as fat. So... that big salad is perfect for dinner. Sometimes timing and portion size matter just as much or more than what you actually eat.


    I LOVE food... no way I can cut things out. The above changes really get boiled down to:
    1. Major change to your drinking habits.
    2. Slight change to what you eat.
    3. Major change to when and how much you eat.

    I still have my burgers, juicy fatty steaks, deep-fried chicken fingers, etc. BUT, I have salads instead of fries. I have water instead of the diet coke. And if the steak is huge, I save half of it and eat it 3 hours later. And I try to have that steak for my lunches, not my dinners.

    You work out a LOT... the results are slow in coming b/c of the diet. If you can stick to the above for 3 months (it's not easy), you will notice a change, guaranteed!



    Hmm. . .from what I am gatheing is that you still eat what you want but in moderation. Drink water or tea (straight). and stick to my workout routine. I want to give eating greens and lean meats a shot. I can more than likely make that work.
  • HopefulMuscle

    Posts: 434

    Jul 10, 2011 5:27 AM GMT
    But once again, I'm not looking for fast results. I am willing to work my ass off for permanent results or at least ones that last a long time.
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    Jul 10, 2011 7:55 AM GMT
    Just out of curiosity, what is the logic behind avoiding diet sodas? I've seen some news reports linking diet sodas to weight gain, but they always seemed kind of iffy to me.
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    Jul 10, 2011 3:38 PM GMT
    @OP: Yeah, it's more of eating in moderation. It's about keeping the basal metabolism higher... meaning you're burning more calories just sitting there. and your energy levels will be more constant (instead of ups and downs). The things I choose to cut out are not just for fitness reasons, but also for general health. The "white" stuff and drinks with sugar can wreck havoc on your insulin production/feedback mechanisms, which is bad for your metabolism. In extreme cases, it will cause diabetes.

    One thing I forgot to add ... water. Lots of it. Better to have througout the day instead of chugging it all at once.

    @DudeinNOVA: The premise behind avoiding diet drinks is this. Your body relies on several cues for it to trigger insulin production and just your whole digestion system in general. One of those triggers is your sense of taste. So if your body tastes something sweet, it gets revved up, ready to digest and make use of that incoming sugar. In the case of diet drinks, your body gets ready for some simple carbs, but instead receives nothing (since there are zero calories in diet foods). The "feedback" is not what the body was expecting. In the long run, this continued confusion on the body's part will skew your metabolism so that it's no longer producing the right amount of insulin at the right times.
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    Jul 10, 2011 4:29 PM GMT
    thebaddestdude saidTo be honest anything really. I figure that my body needs all the food that it gets.


    Yeah, that's not gonna help.... icon_wink.gif

    Diet and nutrition are as important as exercise, especially if you're working toward specific results. You need the fuel for sure, especially if you're working out a lot, but you don't want it to be crap or useless calories... or fuel that you don't end up expending. That extra weight around the belly is just stored energy.

    I can't really make any specific recommendations without knowing what you're eating day-to-day, but I'd suggest keeping a food log for a week (just take note of what you're eating, when you're eating, how much you're eating, etc), and then find opportunities to cut out the crap (fast food, fatty foods, unnecessary snacking) and replace it with the good stuff (lean protein, lots of fresh fruits and veggies, natural vs. processed foods, etc).

    In terms of the supplements and shakes, I'm actually pretty opposed to them. While I think they can help with some short-term gains (I used some whey protein and creatine supplements when first trying to bulk up), I think they're as bad for your body as a lot of other crap out there. You want more protein? Eat more lean meats, fish, beans, eggs (or egg whites if you're watching the cholesterol), etc. You want more energy? Eat more fresh fruits, leafy veggies, nuts, etc. You want to slim up? Skip the diet pills and look at the fat content of the food you're eating -- cut out as much as possible (or at least keep it within daily recommended values and focus on mono- and poly-unsaturated instead of saturated).

    Especially if you're eating a lot of fat and carbs together, your body is just going to keep storing whatever it can't use around your belly. And yeah, you can work out even harder and even longer each day to get rid of it, but why do all that work when you could get the same results just from eating right? And if you want the changes to be permanent, you're going to be a lot better off making permanent changes to your diet.

    Anyway, hope that helps! Hit me up if you wanna chat about it.
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    Jul 10, 2011 4:42 PM GMT
    @nerdjock76: Thanks. That's basically what I read. I'm just not sure if the evidence is convincing enough for me to give up diet soda...yet. Some of the studies were done on elderly people, and I wonder if they accounted enough for other factors. Some studies were done on mice, which doesn't always match human responses.

    I've been drinking less diet soda just because I know there are better alternatives, but I'm not great about it. It's my only source of caffeine. I don't like drinking water, especially when I go out to eat. I think the tap water around here tastes terrible, and drinking bottled water is impractical. I have filtered water that I drink a couple of times a day.

    (Apologies to the OP for temporarily side-tracking your thread. Good luck with your weight loss!)
  • HopefulMuscle

    Posts: 434

    Jul 10, 2011 6:08 PM GMT
    DudeInNOVA said(Apologies to the OP for temporarily side-tracking your thread. Good luck with your weight loss!)


    Thats ok, I'm glad everyone here can benefit from this advice, and again to everyone thanks a bunch for the help. I feel like I got a chance at something good.
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    Jul 10, 2011 9:09 PM GMT
    DudeInNOVA said@nerdjock76: Thanks. That's basically what I read. I'm just not sure if the evidence is convincing enough for me to give up diet soda...yet. Some of the studies were done on elderly people, and I wonder if they accounted enough for other factors. Some studies were done on mice, which doesn't always match human responses.

    I've been drinking less diet soda just because I know there are better alternatives, but I'm not great about it. It's my only source of caffeine. I don't like drinking water, especially when I go out to eat. I think the tap water around here tastes terrible, and drinking bottled water is impractical. I have filtered water that I drink a couple of times a day.

    (Apologies to the OP for temporarily side-tracking your thread. Good luck with your weight loss!)


    @DudeInNOVA: The studies I read were done on children. They wanted to see how diet sodas vs regular sodas affected their body weight/composition. I can't recall the exact results, but essentially, there wasn't a significant difference. That led the researchers to believe that diet sodas, while saving some calories, was manipulating the kids' metabolisms in a negative way, causing them to still gain/retain extra weight.
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    Jul 10, 2011 9:14 PM GMT
    Crossfit + Paleo Diet = Win icon_smile.gif Best of luck
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    Jul 11, 2011 12:07 AM GMT
    @nerdjock76 - Ah! I haven't seen any studies on children. Thanks for the info.
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    Jul 11, 2011 2:09 AM GMT
    Paleo...because abs are made in the kitchen.

    PS. And they taste great marinated in soy sauce and olive oil.
  • HopefulMuscle

    Posts: 434

    Jul 11, 2011 7:39 PM GMT
    Ok I got the gist of eating light in the morning, medium/heavy in the afternoon, but what could I eat when I come home from kickboxing/weight training? I get home roughly 9:00pm any thoughts?
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    Jul 12, 2011 10:53 PM GMT
    You can eat heavy in the morning. There is nothing wrong with a bigger breakfast. The saying that "breakfast is the most important meal in the day" is truth.

    As for post-workout at night, keep it as "clean" as you can. Low fat, high protein. You'll need some carbs, but make sure it's non-processed/complex carbs. Being so late in the day though, you'll have to make sure you don't take in too many calories.

    I usually work out late too (weight training, which is less intensive than kickboxing) and when I get home, it's 0% yogurt, a fistful of almonds (unsalted), one slice of brown toast (spread with whatever, just keep it minimal) OR a banana. And at least 3 glasses of water. If I was doing something more cardio-oriented, like kickboxing, I'd kick up the carbs a little bit.