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Hi,

I have problem losing fats at the sides of my waist. I have a relatively flat belly and most of the fats seem to accumulate at the sides of my waist. Does anyone have any experience on losing those fats?



Thanks. =)

cardio, cardio, cardio...And diet.

Best of luck.

pdxpally saidcardio, cardio, cardio...And diet.

Best of luck.

ive had the same problem around my waist....cardio, and diet does help...but if all else fails LYPO

Oh yes, the proverbial "love handles." I had them and got rid of them with cardio and diet. Diet is actually the more important factor, I think. For me, it was cutting back on the carbs. Good luck dude.

Yea diet is the answer, you can't spot train fat away. wheh wheh. Life would be so much easier if you could!

What type of diet helps get rid of these fats though? I know it's going to be different for everyone, but is there a general rule for losing these fats?

Also, what's a good cardio excercise? How many minutes do I want to be keeping my heart rate up?

I find that working your obliques is a good way to shape the sides of your stomach. It doesn't burn fat, really, but it does provide a frame for your midsection that gives more of a square look than a round one.

Then again, I only had a six pack for five minutes back in November, so what do I know.

Turn sideways...then it will be on your front and back.

HAHAHAHAHAHAHAHAHA... oh I crack me up! ....

I have had the same problem for quite some time now. Recently I've been watching my diet making sure that I eat enough protein for my weight and also taking in fewer calories. Do I stay completely away from carbs? No. However, I make sure to eat them in the morning and afternoon while also making sure they are 100% whole what. It is true, spot training is not going to help here. Just work this area like you would any other body part, do your cardio (30 - 45 minutes at least 3 times a week) and watch your diet. You'll get there!

As has been said, both on this forum and on many others, spot reduction doesn't happen. Your body will lose fat when you burn more calories than you consume, and in general, you'll lose fat first from wherever you gained it last. For most men, the last fat you lose will come from the belly.

"What type of diet helps get rid of these fats though? I know it's going to be different for everyone, but is there a general rule for losing these fats?"

Answer: any diet in which you sustainably consumer fewer calories than you expend, and still meet your basic nutritional requirements on things like vitamins and minerals. If you're trying to lose weight sustainably, do not attempt to burn more than 500 more calories a day than you consume, or else you're likely to force yourself into starvation mode. 500 calories a day will be a pound of fat per week.

I would also add my personal opinion that an extremely high in protein diet - things like Atkin's - is bad for you in the long run. Too many amino acids in your diet is toxic, and can end up causing substantial damage to your kidneys and/or live as you try to get rid of the excess nitrogen.

"Also, what's a good cardio excercise? How many minutes do I want to be keeping my heart rate up?"

Answer: It depends on what you're trying to do with your cardio. The two main points of cardio in a fitness regimen are to increase your cardiovascular function (resulting in a lower resting pulse, a better conditioned heart, lungs that can withstand exercise better, etc.) and to burn calories (useful in weight/fat loss/management). If you're trying to burn calories, as I would imagine you are from posting on this thread, you'll do best in whatever exercise lets you burn the most calories before you're exhausted. That will probably be something like running or rowing, though some people do better with swimming. If it's for the fitness benefit, then you'll want to mix it up with stairs, biking, jumping rope, step aerobics, etc--give yourself lots of different ways of challenging your body, rather than falling into a rut.

As for how long to keep up the heart rate, it again depends on what you're trying to do. For losing fat, the standard advice is to get yourself to 60-70% your maximal pulse and maintain it for 30-45 minutes, 3 or so days a week. For cardiovascular functioning as a whole, you'll want at least some of your sessions to deal with interval work: short durations (30-60s) of really intense activity, followed by a few minutes of recovery at a much lighter pace, cycled 5-7 times.

Stop eating.









Just kidding, kinda!

How about trying Atkins Advantage Shakes? It will satisfy your appetite in place of lunch or breakfast, chocolate royale is the one I would recommend! If you know anything about Weight Watchers, it is only like 4 points.

Is the Atkins Diet the one where meat is recommended to eat at every meal?

If it is, just wanted to point out that from a medical standpoint a lot of well respected treatment centers like the MAYO clinic highly discourage that type of diet as excessive meat consumption has been linked to cancers.

Especially processed meats like lunch meats and sausages.

Didn't mean to hijack the topic but wanted to put this out here.

I was telling my PT about this thread today.

He taught me an exercise that I am not sure will take the fat off, but it will strengthen the obliques.

It uses a barbell....not a dumbell.

Place the barbell on the floor beside you parallel to the way you are facing. Weight it to allow you to do the exercise with proper form.

Do a squat in good form and grab the barbell in the middle with one hand. Grab it hard to clench all the muscles up the arm.

Clench your fist on the other side too. Like you had a barbell in that had too.

Now stand up out of the squat, keeping the shoulders even. This is force teh obliques on the opposite side from the barbell to hold the body straight.

Do it on the other side.

Those are called Suitcase Squats, I believe.

If you have the opportunity, ask for Mario:

1969er saidThose are called Suitcase Squats, I believe.

Thank you...I will check that out.

If you are finding it hard to lose the fat on the side of your waist, you could try building up your lats and shoulders more. That way you create the illusion of less fat at the sides.

liposuction is the most effective option.

Healthy eating and cardiovascular exercise.

I've taken to heart the advise on diet from posters here and have started eating vegan or vegetarian meals one day out of the week. The increase of veggies really seems to help.

yeah i have a similar problem and ive started focusing more on lateral pulldowns and some oblique training, this link is pretty useful: http://www.chekinstitute.com/articles.cfm?select=31)

im not sure about the ball exercises lol, but the wood chop method definately helps
i can already see and feel my sides getting tighter.

Hi Guys,

Thanks for all the suggestions and advices. Appreciate it.

I will try some of them out and let you know what works.

=)

and one more advice, because I just saw your main pic....Put that beer down. Any alcohol for that matter...though some may argue with red wine..I say any alcohol has a dehydrating effect, and could make u hold on to some excess water weight.

Okay...
Once and for all....

Can you hear me?

THERE'S NO SUCH THING AS SPOT TRAINING!!!


Thank you....
You may talk amongst yourselves now

notsoomuch23 saidand one more advice, because I just saw your main pic....Put that beer down. Any alcohol for that matter...though some may argue with red wine..I say any alcohol has a dehydrating effect, and could make u hold on to some excess water weight.

LOL, that is kinda funny. A guy asking on how to lose fat when you see him with a pic of himself and a brewski in his hand.

Alcohol is just empty calories, consumed regularly it can have a negative effect on your body's testosterone production. It's no good.

polymorphics