Love Handles/Stomach issue

  • Link27

    Posts: 136

    Jun 08, 2010 1:03 AM GMT
    As you can see, I'm new here but I thought i'd ask some of the more experienced members for some advice. I've started working out about 3 months ago and have finally lost 15 pounds. Not much, but it's a start and I'm eating way better than I used to.

    But, I really have an issue with those damn love handles/small stomach area. I've read this is the hardest place to lose weight, and that you can't target certain areas, but are there certain foods to avoid? certain exercises that I should be doing?

    I joined a gym a few months ago, but mostly do cardio for an hour a day so far.

    Any suggestions would be great.

    Thanks!
  • turbid2wenty

    Posts: 74

    Jun 08, 2010 2:06 AM GMT
    My feeling on this: cardio is a good place to start. That being said, spending an hour is overkill, and to really shed body fat you'll need to increase lean muscle mass. You won't do that on a treadmill, and excessive cardio can be counterproductive.

    I'm not a certified trainer, nor physiologist, nor dietitian...
  • Link27

    Posts: 136

    Jun 08, 2010 2:16 AM GMT
    turbid2wenty saidMy feeling on this: cardio is a good place to start. That being said, spending an hour is overkill, and to really shed body fat you'll need to increase lean muscle mass. You won't do that on a treadmill, and excessive cardio can be counterproductive.

    I'm not a certified trainer, or physiologist, or dietitian...


    Thanks...I guess an hour is overkill, I just haven't touched the weights yet. Not that I don't want to, it's just that I have no idea what I'm doing. I'm thinking about getting a personal trainer in the future.
  • tuffguyndc

    Posts: 4437

    Jun 08, 2010 2:17 AM GMT
    turbid2wenty, you may not be a certified trainer but you gave some great advice. i am a trainer and that is pretty much dead on buddy. wow, great job turbid. if i were you i would look into doing some high intensity circuit training they are a great way to build muscle and burn fat. now as far as getting of those love handles, i would just watch what i eat. cut out the juice and sodas
  • Link27

    Posts: 136

    Jun 08, 2010 2:20 AM GMT
    tuffguyndc saidturbid2wenty, you may not be a certified trainer but you gave some great advice. i am a trainer and that is pretty much dead on buddy. wow, great job turbid. if i were you i would look into doing some high intensity circuit training they are a great way to build muscle and burn fat. now as far as getting of those love handles, i would just watch what i eat. cut out the juice and sodas


    Thanks...No soda/juice at all - I've been just drinking water.
  • Posted by a hidden member.
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    Jun 08, 2010 3:52 AM GMT
    Another tactic is to build up your lats and shoulders and, thereby, minimize the appearance of the love handles.
  • Posted by a hidden member.
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    Jun 08, 2010 3:59 AM GMT
    sashaman saidAnother tactic is to build up your lats and shoulders and, thereby, minimize the appearance of the love handles.


    well maybe a lil....but them handles still be showing...lolz
    2643303832_4a82ab8d68.jpg
  • Posted by a hidden member.
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    Jun 08, 2010 4:00 AM GMT
    joshnyz said
    sashaman saidAnother tactic is to build up your lats and shoulders and, thereby, minimize the appearance of the love handles.


    well maybe a lil....but them handles still be showing...lolz
    2643303832_4a82ab8d68.jpg


    LMAO - OK so building up the lats and shoulders can only go so far.
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    Jun 08, 2010 5:02 AM GMT
    Buy a decent scale for your food, and weigh out servings. You are probably eating more than you think. I found that by actually weighing out 3 oz. of chicken, I was eating about double what a serving actually is. I have also had success with a high lean protein, low-carb diet. Basically I eat fruits, lots of vegetables (salad greens and broccoli, mainly), and lean protein. I did not go as far as Atkins, but just a reasonable amount of whole grain carb to feel satiated (about 1 serving a day or 2 oz.). This worked for me.

    I also agree with building lean muscle mass 3 days a week, while also doing about 30 minutes of cardio 3 times a week. Take a day or two to rest. Of course, my friends who do long-distance running are rail thin, but that may not be what you are going for!

    Best of luck . . .
  • Posted by a hidden member.
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    Jun 08, 2010 5:31 AM GMT
    Make sure your core is strong. You can't spot-reduce fat on your sides or belly, but weak abs and obliques will let your guts push outward more, increasing the appearance.
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    Jun 08, 2010 12:40 PM GMT
    cardio is a friendly place to start, but the real juice comes from resistance resistance training to change body composition. You want more lean mass. Some people get fixated on numbers (wanna be 200lb etc). It´s foolish. body composition and proportioned development is EVERY TIME what makes you look good.

    Find a GOOD trainer (one with experience who is still up on the new stuff) and have some sessions. Go to LEARN, not just to feel the burn. Tell him/her this. You can learn a lot fast if you go in with the right mind set. Concentrate on classic exercises. Once you have more sense of your body then you can do the smaller stuff on your own.

    Discipline,
    Consistency
    patience.

  • HndsmKansan

    Posts: 16311

    Jun 08, 2010 12:48 PM GMT
    I would agree with Lost regarding his recommendation, but I think you need to
    shop for a trainer (and this is what makes them so good) who is instructive based on your personal goals and background in mind. It isn't enough to seek
    blanket advice from a knowledgable trainer, rather he or she needs to work with you to help realize your goals.

    I think your doing fine with your initial effort, but being exposed to resistance training and other training that is personally effective for you .. is the way to go.
    Dedicate yourself to this lifestyle change. There are some things I do that aren't my favorites, but if you make the effort, you will yield results.

    I would say be patient, listen and implement! Good luck.
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    Jun 08, 2010 1:01 PM GMT
    without seeing a picture of you, it's hard to tell. i notice you are 27 so the love handles, (depending on your body type) shouldn't be stupid hard to get rid of.

    so, in addition to what has been mentioned above (lower carbs, add resistance training), if you are dead serious about getting rid of your waist fat, start keeping a food diary. there are some on line that calculate macro nutrients along with everything else, i.e., fat/carbs/protein percentages.

    what worked for me was to start at a manageable percentage ratio (20% fat, 30% protein, 50% carbs) for a couple of weeks, then i tweaked it to 20/40/40. your ratio might be different, but the point is, if you keep really close tabs on what you eat, you can manipulate your intake and within a week see how you're doing.

    someone posted on here a while back about "re-programming" his mind to eat more for the health of it than for the taste of it. he had a ton of protein pictured in his fridge. again, that might not be for you, but there is a lot to be said about changing not only what you eat but your attitude about it. it ain't easy considering most everyone around you is eating mindlessly and wondering why they can't lose the weight either.

    so, for me, a huge piece of the puzzle to ridding yourself of fat is knowing exactly what you are eating (down to the condiments) and then re-working it as you go to optimize results for your personal body needs.

    everyone is unique. your "diet," i.e., what you eat on a regular basis, is unique to you and you need to find out what to keep eating and what to stop eating altogether. i think those stubborn love handles are diet related mainly.
  • mybud

    Posts: 11837

    Jun 08, 2010 6:44 PM GMT
    sashaman saidAnother tactic is to build up your lats and shoulders and, thereby, minimize the appearance of the love handles.


    ^^^^^^^^^^^ Excellent answer......I have found running very firming to the stomach.....stomach vacuums can be done all day long...when you think about it hold it your stomach for 20 to 30 seconds.....sit ups....leg lift sit ups.....waist twists using a bar.....change things up....good luck....Bud
  • Link27

    Posts: 136

    Jun 08, 2010 11:49 PM GMT
    Thanks everyone for the suggestions. I am committed to making this work and will take the advice into consideration.

    I will be renewing my membership at my gym in a couple of weeks (only did the 3 month membership to start) and when I do I will inquire about personal trainers. As much as I would like to do this on my own, I think I need guidance to make sure I'm doing it right and not somehow wasting time.

    I'll post back here after I get situated ... but I'm looking forward to a more healthy lifestyle and exercise routine.
  • Posted by a hidden member.
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    Jun 09, 2010 12:14 AM GMT
    Link27 saidI think I need guidance to make sure I'm doing it right and not somehow wasting time.

    it does help to have someone to be accountable to.
  • Link27

    Posts: 136

    Jun 16, 2010 2:14 AM GMT
    Quick update:

    Met with a personal trainer tonight for the first time - this was my free "orientation" to the gym - I have been going for three months and only when I inquired about a personal trainer a few days ago did I get told that I was entitled to an orientation - probably would have had a better few months had I known - but that's in the past.

    I did about 6 machines with the trainer, and he gave me a list of what I should do and how often to do it. I have the option to "hire" him if i'd like - and I think I might. But, so far so good. icon_biggrin.gif
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    Jun 16, 2010 2:31 AM GMT
    Great advice from everyone so far, and my advice is, keep going! It takes time and over time it's gonna go away over time. It might take like a year or even more, but you will see the progress!
  • Posted by a hidden member.
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    Jun 16, 2010 2:32 AM GMT
    Link27 saidQuick update:

    Met with a personal trainer tonight for the first time - this was my free "orientation" to the gym - I have been going for three months and only when I inquired about a personal trainer a few days ago did I get told that I was entitled to an orientation - probably would have had a better few months had I known - but that's in the past.

    I did about 6 machines with the trainer, and he gave me a list of what I should do and how often to do it. I have the option to "hire" him if i'd like - and I think I might. But, so far so good. icon_biggrin.gif


    Looks like you're on the right path. Great job!
  • Link27

    Posts: 136

    Jun 17, 2010 1:52 AM GMT
    luvitohateit said
    Link27 saidQuick update:

    Met with a personal trainer tonight for the first time - this was my free "orientation" to the gym - I have been going for three months and only when I inquired about a personal trainer a few days ago did I get told that I was entitled to an orientation - probably would have had a better few months had I known - but that's in the past.

    I did about 6 machines with the trainer, and he gave me a list of what I should do and how often to do it. I have the option to "hire" him if i'd like - and I think I might. But, so far so good. icon_biggrin.gif


    Looks like you're on the right path. Great job!


    Thanks icon_smile.gif
  • mstone18

    Posts: 84

    Jul 01, 2010 4:24 AM GMT
    Link27 saidAs you can see, I'm new here but I thought i'd ask some of the more experienced members for some advice. I've started working out about 3 months ago and have finally lost 15 pounds. Not much, but it's a start and I'm eating way better than I used to.

    But, I really have an issue with those damn love handles/small stomach area. I've read this is the hardest place to lose weight, and that you can't target certain areas, but are there certain foods to avoid? certain exercises that I should be doing?

    I joined a gym a few months ago, but mostly do cardio for an hour a day so far.

    Any suggestions would be great.

    Thanks!


    I'm in a similar situation. Most rational advice I've read/heard is (1) make sure you get adequate sleep (fights stress and levels blood sugar) (2) eat a carb breakfast (not carb loading, but if your going to eat them eat them in the morning) (3) drink lots of water (to help process the fat away) (4) do lots of cardio (not too close to bedtime) (5) avoid sugar and and read food labels to avoid sugar and sweetners (its processed like alcohol and turns to fat) don't look for subs.. just break the addiction (6) fist full of protein in the evening, no carbs (7) no carbs before bedtime

    As for what to eat? Lacto Octo Vegetarism without the extremism sounds good but go light on the Lacto, Omega3s sound good in moderation.

    I'm struggling with a sustainable meal plan rotation schedule, most people have only 5 or 7 "meals" they regularly eat and trying to fit in what you should be eating versus what you want to be eating.. versus what social norms say is for breakfast, lunch or dinner or in between.. is very very hard.

    Cook books and ambivalence about specific recommendations are understandably vague because certain foods come and go out of season, and or aren't available in every part of the country, and or don't fit a particular diet style or life style.. or are so foreign to our palate we just never get use to them or don't even try.

    I'd kind of wish that accomplished bodybuilders or fitness models living in various parts of the country could share what their meal plans are for a few weeks or a month along with the time of year.. then we could adapt or get ideas that fit with the region and fitness lifestyle we preferred.. unfortunately I have yet to find such a diet or fitness handbook.



  • nicelyproport...

    Posts: 573

    Jul 02, 2010 1:38 PM GMT
    I transformed a sizable belly into a 6-pack. And I come from a family of love-handled fatties.

    All I do is work out hard, run far, and eat healthy. No special program, no supplements. I suppose my one drug is coffee.

    My diet consists of lean proteins, fresh fruits and vegetables, whole grains. Foods that are available virtually everywhere. No added fats or sugars. I eat a lot. I eat often. My friends would tell you I'm always eating. But it's all good for me. When I put something in my mouth -- no comments, please -- I imagine it feeding the muscles that I just sculpted in the gym or the 6-pack that I just etched during my 7-mile shirtless run.

    Many times I'm eating grilled chicken while my friends indulge in a big bowl of macaroni and cheese. The "strictness" of my diet -- funny how eating foods that are good for you makes you strict -- is a running joke in my circle. I couldn't care less. A quick comparison of bodies, and I have all the motivation I need.






  • Posted by a hidden member.
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    Jul 02, 2010 2:05 PM GMT
    For the carbs, many nutritionists recommend low glycemic index (GI) carbs as the best in a weight loss program. Without looking at a guide, it is not obvious which carbs are low GI.
  • nicelyproport...

    Posts: 573

    Jul 02, 2010 2:30 PM GMT
    socalfitness saidFor the carbs, many nutritionists recommend low glycemic index (GI) carbs as the best in a weight loss program. Without looking at a guide, it is not obvious which carbs are low GI.


    I don't think it's wise to look for a weight-loss program. A short-term diet will get you short-term results. Once you go back to eating the old way, you'll likely gain the weight back. You need to find a way-of-life program, something that you can sustain long-term (meaning for the rest of your life).
  • Posted by a hidden member.
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    Jul 03, 2010 1:19 AM GMT
    Wow I really enjoyed reading all these comments!

    OP, I have horrendous lovehandles too and this year I could really see my stomach over my belt. It's deplorable. Hence, no pics from me! : (

    I had a stressful year at work and went to school part time in the evenings.
    I ate like shit! TacoBell, Wendy's, BK, and the local donut shop were my mainstays. Looking back, I should've taken the time to plan my meals to avoid making these pitstops on the way home from work and on to campus.

    I really need to make positive changes for the 10 months of the year I work, and not just go all out in July and August (yes, I'm a teacher).

    Good luck!