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  1. #1
    lknight is offline In Orientation
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    Question Get rid of fat on lower part of stomach... how?

    hi

    im an guy (26 years) and i've now been training for a while, but now i am having trouble get rid of the fat around/on the lower part of my stomach..

    IS there any way to get rid of the fat around/on my stomach with training? i'd surely like to tighten it up, especially for the upcoming summer, but i am not sure if that's possible to do or not if i keep a steady schedule?

    i've read several places around the internet where it is adviced that i should start with cardio trainings, which would be a change from my current training. currently i am not following any program as i am training mostly strength... i've tried looking on some cardio training videos that might help me to tighten up my stomach a lot, but i am not sure whether i should try to follow the advices given in the videos or not... i am talking about this video to come with an example: YouTube - BODYWEIGHT CARDIO - would those work..?

    so MY QUESTION is: what sort of training exercise(s) must i do in order to tighten up the lower part of my stomach (as ringed in the below picture) and to get rid of the fat? i am not havin any diet problems, except that it has been a lot of meat during the holidays, so i could drop eating meat, of course..

    when it comes to diet... what materials should i try to avoid when eating? i RARELY eat burgers, pizza, lasagne and other junk food... but i do eat some meat when it comes to dinners etc. i am not a fat/chubby person. i'd say that physique is quite sporty to be a rather thin guy.... i do eat cereals though... heh. would that help or should i drop out that as well?

    also... when it comes to training materials here in my place where it's rather winterish at the moment (but not too), i've got these to work with: rowing machine, treadmill, swimming pool, aerobics, bicycling and that's about it.. it's not much, but it's still something...

    anyway... any pointers on how i could tighten up my stomach and especially get rid of the fat around/on my stomach would be GREATLY appriciated! and IF you do have some training tips, please say how many times a week i should workout and about how far in the future would i start to see results if i keep the progress steady and as scheduled?

    here's the picture of how "bad" my stomach is as of today:

    Last edited by lknight; Jan. 10/09 at 11:33 PM.

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  3. #2
    tic
    tic is offline Fourth Set
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    Hahahaha... You have the "fun" fat to lose. For guys, it's that "spare" tire and women, its the inner thigh and abs. So, how does one get rid of that? Easy peasie (not really).

    Those spots are "trouble" spot in a sense that it is the FIRST place that fat wants to go and the LAST place that fat is burned. How is this information useful? Well, stick to a good CLEAN diet routine with 500 calorie defecit a day and try your best to avoid cheat meals. IF you do eat a cheat meal, just make sure to do a full body workout ealier in the day and do a lot of sets and reps (helps to supercomposition the muslce to re-store glycogen). Beside the diet, do at least 30 minutes of cardio daily (perferably 60 minutes). Additionally, if you want to there are some cream that helps burn off those "trouble" spot. Never tried the cream myself though.

    Have FUN burning that off; it's not impossible but require a lot of displine to stick to a diet + excercise routine.

  4. #3
    GT2003 is offline Fourth Set
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    Look at tics avatar. He looks like he is speaking from experience and has been successful.

    Really though, he hit it on the head. It's going to take a continued calorie deficit and eventually it will burn off. Good luck!

  5. #4
    walk&pushups is offline In Orientation
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    reply to Get rid of fat on lower part of stomach... how?

    Cheers lknight . . .

    I'm 55 years old and am 5 feet 7 5/8th inches tall. I was morbidly obese at over 300 lbs. from the early '90's until September of 2007 when I decided to return to a normal weight. On Sept. 3rd, 2007 I began to walk 4 miles a day and eat 1000 calories or less per day and by April of 2008 I was down to 160 lbs. ... having lost over 140 lbs. at the rate of 20 lbs. per month for 7 months.

    My crash-diet was so severe that in addition to shrinking fat cells, I also lost muscle mass. When I discovered that I'd become so malnourished that I could not do one single pushup, I quickly "got religion".

    That was 9 months ago at which point I resolved to become so active that I would both regain my lost muscle mass AND NEVER AGAIN become obese.

    So I became an exercise fanatic; and within a few months managed upping my 4 miles of daily walking to 12 miles a day in 3 separate 4 mile walks. I also am up to 1008 pushups/day in 42 sets of 24, 30 sets of which I do each 4/10ths mile during the course of my walking.

    You should see MY abs flabs ... disgusting.

    I look like a Shar Pei.

    I've been doing 4 - 6 sets of 50+ leg-raisers each day ... with 80 reps being the highest before failure so far. I also do 1200 situps each day; 2 sets of 600 and in the last week I've added a 10 lb. and 8 lb. dumbbell across my chest during the situps ... for 18 lbs total of weight resistance.

    I've been exercising like this for months now . . . and though I can feel my abs getting hard as a rock, my "six pack" remains hidden in "the styrofoam cooler"...

    I've been told by a fitness expert on this forum that unless I opt for cosmetic surgery, e.g. a tummy tuck I'll probably never be able to shed the flab that's left over from 14 years of being double my optimal weight.

    Compared to the adipose-tissue/loose-flab gracing my gut, lknight, your abdomen is like a shaved onion! Your six-pack merely has 2 "tall cans" (16 ouncers) on the bottom row . . . :-)

    I think that if you stick to tic's suggestion (500 calorie deficit) AND do a $#:+-load of situps with a few kg's of weight on your chest . . . your "tall cans" in the bottom row of your six-pack will return to their proper 12 oz. size.

  6. #5
    Roadrunner52 is offline Warming Up
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    Quote Originally Posted by GT2003 View Post
    Look at tics avatar. He looks like he is speaking from experience and has been successful.

    Really though, he hit it on the head. It's going to take a continued calorie deficit and eventually it will burn off. Good luck!
    I don't really think he has ever been in the same situation as the op. He didn't really have that to lose.

    Anyway, tic is right that you need to just focus on diet and stick to a caloric deficit, remembering that you can't really "spot reduce." That is the last place fat will come off in males and you just have to keep burning fat to get there. I have to disagree on some points though. I doubt VERY highly that a cream is going to burn fat from only a certain spot, for many reasons. Mainly, that it's been proven that you can't spot reduce. Also, don't you think everyone would just do that if it were that easy? As for doing cardio every day, that's definitely overkill. It's pretty unnecessary and will probably just overwork yourself. Stick with 4-5 days a week of cardio. Your body needs rest to function properly.

  7. #6
    Mel Def is offline Third Set
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    It is true for all of us. We lose fat where we want to the most the LAST. Clean diet. Calorie deficit. No secret. Good luck and know that others are out there feeling hungry and sacrificing too.

  8. #7
    lknight is offline In Orientation
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    Quote Originally Posted by tic View Post
    Hahahaha... You have the "fun" fat to lose. For guys, it's that "spare" tire and women, its the inner thigh and abs. So, how does one get rid of that? Easy peasie (not really).

    Those spots are "trouble" spot in a sense that it is the FIRST place that fat wants to go and the LAST place that fat is burned. How is this information useful? Well, stick to a good CLEAN diet routine with 500 calorie defecit a day and try your best to avoid cheat meals. IF you do eat a cheat meal, just make sure to do a full body workout ealier in the day and do a lot of sets and reps (helps to supercomposition the muslce to re-store glycogen). Beside the diet, do at least 30 minutes of cardio daily (perferably 60 minutes). Additionally, if you want to there are some cream that helps burn off those "trouble" spot. Never tried the cream myself though.

    Have FUN burning that off; it's not impossible but require a lot of displine to stick to a diet + excercise routine.
    thanks for that good post, tic!

    i've now understood that i MUST change my diet in order to lose the fat on the lower part of the stomach.. the only problem that is left, is to get myself a more strict and good diet-program to follow. there are no professional trainers here, so i cannot get myself a personal trainer or something like that. that's why i have to get a program here, if that is possible...

    the main problem for me when it comes to the diet, is to know HOW OFTEN i should it / WHEN i should eat and WHAT i should eat each day throughout the week. i am fairly new to this, so i am not quite sure what exactly you mean by cheat meal.. like skip a meal, or? of course i'll push a cardio training session inbetween. 4-5 days a week i could do with ease, i'd say. but like i said, i don't understand how i can calculate so that i get 500 calorie defecit...

    now, i guess that i should tell you how my diet is as of today...

    - alternative 1: when i wake up, i usually eat 2 bowls of puffed-up rice cereal (pr 100 gram = 380 kcal, 87g carbs and protein 6.5g) with regular milk (pr 100 gram = 46 kcal, 4.7g carbs, 1.5g fat, 3.3g protein)... so for 1 bowl i'd guess the puffed-up rice cereal would be 175-200g and the milk would be 3x the amount i've mentioned. no fruit after this meal.

    - alternative 2: when i wake up, i usually eat 2 slices of wholemeal bread (homemade) with butter, liverpate and slices of cucumber on one bread and the other one with buttier and macrell-in-tomato + 2 glasses of regular milk (the same as in alternative 1)

    - dinner it is usually something meat. can vary, but usually it's something with minced meat + spaghetti to go with it. occasionally it can be fish or meat balls with brown sauce. sometimes i eat chicken with rice as well. after this meal, i usually eat 1 green apple. i can also drink eather some light lemonade or pineapple juice for this meal.

    - evening it is usually either 2 bowls of puffed-up rice cereal or something easy like the above mentioned wholemeal bread..

    after the evening meal i try to sneak myself to a carrot or an apple, but sometimes i "forget" it...

    like mentioned earlier, i rarely eat any pizza and burgers, but it happens perhaps 2-3 times every 6 month that i eat junkfood...

    and that's about it...

    so, what do you people have to say to this..?

    i'd like to start the training asap. if i DO start the training, keep it up for 3-4-5 times a week as well as i keep a strict diet, would i be able to see results before the end of may/june, perhaps? just wondering..

    what about the youtube video i mentioned in my OP? are those acceptable and oky cardio exercises?

    i appriciate all the comments and posts, and i really hope that you people can help me to get started with this. i am a motivator, so motivation isn't a problem for me, but it's all the above mentioned things that i am unsure of, sadly. so yeah, a kick to get me started would be greatly appriciated! i am aware of that it's not that easy to get the fat from that part on my stomach, but i would like to give it a go nonetheless.

    so yeah, please come with suggestions and more advice if possible and if it's not too much to ask for.

  9. #8
    Oldspice is offline First Set
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    Wow, a lot of stuff going on here.

    It's really not that complicated. In order to lose fat (stomach fat, or fat in general) you need to be at a CALORIE deficit. It doesn't really matter so much about the foods you are eating, but more of the calories in to calories out. Yes, try and eat a balanced diet with good fiber, carbs, fats, protein. This is for health reasons though, not losing weight. Their is no special food that will make you lose weight quicker or more effectively. Just pay attention to calories. Like i said, this doesn't mean be stupid and eat McDonald's everyday. Although, if you want a cheeseburger from McDonald's every now and then, have it. Just don't make it an every day thing. I mean, one cheeseburger at Mcdonalds has like 400 Calories anyway. So, you would need to pay attention and make sure it fits into your diet. Also, never get cheese from any fast food place. The cheese contains trans fats which are bad on any diet...

    I have a similar problem to you man. I'm 5'7 148lbs. I have that little bit left and i tried to cut a while ago. I got down to 141lbs, then it was almost gone, but i started looking like a girl!! You have to have very low b/f to get rid of it and your body will start losing fat everywhere...I started losing it in my face and arms. It sucks, because you cannot spot reduce.

    I decided to just bulk instead and make a lot of muscle. I'm gaining a little over 1lb a week. Once i get to a weight i desire, I'll cut body fat and will have more muscle mass to show. The more muscle you have, the more calories you burn, the easier it will be to cut and see definition. So, maybe bulking could be an option for you, then cut when you get more muscle to see definition...

    Also, to whoever is talking about doing abs and all this...POINTLESS

    Doing 3000 sit ups a day will not make you have visible abs. It's all body fat. It's been proven that working out with big compound movements such as deadlifts and squats are more effective in working your core than sit ups...The guy who has the record for most sit ups does not even have visible abs...Cardio and DIET is effective. BUT, not steady cardio and NOT everyday. A more effective fat burning cardio would be HIIT (high intensity interval training). If you don't know what it is, look it up. You will get through with your workout quicker and your body is forced to burn more fat, due to the HIGH INTENSITY and not the same slow pace for 30mins...Don't do HIIT more than 4 times a week if you do not lift weights. If you lift weights, don't do HIIT more than 3 times a week. To get the full potential out of HIIT, perform it after a workout day and you will be burning a lot of calories. Although, i think it's better doing it on off days, because their is speculation that doing cardio after working out can potentially hinder muscle gains. Although, if your eating at a calorie deficit, you won't be gaining much muscle anyway, since you have to eat more calories than you burn to build muscle...So, it's up to you...

    Hope this helps...
    Last edited by Oldspice; Jan. 11/09 at 01:03 PM.

  10. #9
    Proteinboy is offline training 2 b a genius@hardwork
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    in addition to all this, drink a lot of water. its actually really important.

  11. #10
    lknight is offline In Orientation
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    proteinboy: yes will do that. thanks.

    Quote Originally Posted by Oldspice View Post
    Wow, a lot of stuff going on here.

    It's really not that complicated. In order to lose fat (stomach fat, or fat in general) you need to be at a CALORIE deficit. It doesn't really matter so much about the foods you are eating, but more of the calories in to calories out. Yes, try and eat a balanced diet with good fiber, carbs, fats, protein. This is for health reasons though, not losing weight. Their is no special food that will make you lose weight quicker or more effectively. Just pay attention to calories. Like i said, this doesn't mean be stupid and eat McDonald's everyday. Although, if you want a cheeseburger from McDonald's every now and then, have it. Just don't make it an every day thing. I mean, one cheeseburger at Mcdonalds has like 400 Calories anyway. So, you would need to pay attention and make sure it fits into your diet. Also, never get cheese from any fast food place. The cheese contains trans fats which are bad on any diet...

    I have a similar problem to you man. I'm 5'7 148lbs. I have that little bit left and i tried to cut a while ago. I got down to 141lbs, then it was almost gone, but i started looking like a girl!! You have to have very low b/f to get rid of it and your body will start losing fat everywhere...I started losing it in my face and arms. It sucks, because you cannot spot reduce.

    I decided to just bulk instead and make a lot of muscle. I'm gaining a little over 1lb a week. Once i get to a weight i desire, I'll cut body fat and will have more muscle mass to show. The more muscle you have, the more calories you burn, the easier it will be to cut and see definition. So, maybe bulking could be an option for you, then cut when you get more muscle to see definition...

    Also, to whoever is talking about doing abs and all this...POINTLESS

    Doing 3000 sit ups a day will not make you have visible abs. It's all body fat. It's been proven that working out with big compound movements such as deadlifts and squats are more effective in working your core than sit ups...The guy who has the record for most sit ups does not even have visible abs...Cardio and DIET is effective. BUT, not steady cardio and NOT everyday. A more effective fat burning cardio would be HIIT (high intensity interval training). If you don't know what it is, look it up. You will get through with your workout quicker and your body is forced to burn more fat, due to the HIGH INTENSITY and not the same slow pace for 30mins...Don't do HIIT more than 4 times a week if you do not lift weights. If you lift weights, don't do HIIT more than 3 times a week. To get the full potential out of HIIT, perform it after a workout day and you will be burning a lot of calories. Although, i think it's better doing it on off days, because their is speculation that doing cardio after working out can potentially hinder muscle gains. Although, if your eating at a calorie deficit, you won't be gaining much muscle anyway, since you have to eat more calories than you burn to build muscle...So, it's up to you...

    Hope this helps...
    thanks for the informative post there, oldspice!

    as you can see, i've bolded out some of the parts on your posts so it'll be easier to know what i am yapping about..

    1st bold part: i guess that is what i have been doing so far. i've been building muscles rather than burning fat. i've gotten OK arm and leg muscles, so perhaps i should start burning fat now then..?

    2nd bold part: i've thought to try out HIIT, yes.. so it is recommended that i should try out HIIT rather than cardio and diet..? (of course i'll have a good diet still, but yeah..)

    3rd bold part: i am A BIT confused on this one.. like... if i've trained weights and all that for say 1 hour or so, i should start on with HIIT after that? or do you mean the day after i've trained with weights etc? if i've trained with weights monday, i do just HIIT on tuesday and then again weights (or something) on wednesday and then HIIT on thursday, yes? and what you mean by doing the HIIT off-days..?? sorry for being so lost about this... =/

    i am planning to start with the cardio-training today and see how it'll go.. perhaps i should start a "progress"-thread as well...

    on a sidenote... someone mentioned that i should go and try out MUFA's (for those of you who know what that is...) as it would help me on the progress... what do you people reckon about that? somehow the message is gone now, so i cannot quote all of it...

  12. #11
    tic
    tic is offline Fourth Set
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    "- alternative 1: when i wake up, i usually eat 2 bowls of puffed-up rice cereal (pr 100 gram = 380 kcal, 87g carbs and protein 6.5g) with regular milk (pr 100 gram = 46 kcal, 4.7g carbs, 1.5g fat, 3.3g protein)... so for 1 bowl i'd guess the puffed-up rice cereal would be 175-200g and the milk would be 3x the amount i've mentioned. no fruit after this meal.

    - alternative 2: when i wake up, i usually eat 2 slices of wholemeal bread (homemade) with butter, liverpate and slices of cucumber on one bread and the other one with buttier and macrell-in-tomato + 2 glasses of regular milk (the same as in alternative 1)

    - dinner it is usually something meat. can vary, but usually it's something with minced meat + spaghetti to go with it. occasionally it can be fish or meat balls with brown sauce. sometimes i eat chicken with rice as well. after this meal, i usually eat 1 green apple. i can also drink eather some light lemonade or pineapple juice for this meal.

    - evening it is usually either 2 bowls of puffed-up rice cereal or something easy like the above mentioned wholemeal bread..

    after the evening meal i try to sneak myself to a carrot or an apple, but sometimes i "forget" it..."



    That is what you wrote briefly about your diet. A few suggestion for you:

    1) Spread your food out over 5-7 "meals" a day.

    2) your Carb intake is wayy too high. This explain why you can do so much cardio without too much trouble. Think of you muslce like a battery, when you workout / cardio you are draining it BUT you are filling it right back up (both in the morning and at night) with all the carbs. Instead try step 3

    3) Eat more lean protein, and try to minimize / avoid carbs 4-5 hours before you sleep.

    Here is a good website for starters to learn:
    Fat Loss Articles - Muscle and Strength Article Database - Muscle & Strength

    of that, read this:
    Tips For Burning The Fat! - Muscle & Strength

    That website's information is a little more geared toward gaining muscle but have good information about nutrition. Their suggested calorie intake is for gaining mass so you have to do your own math to figure out what a 500 calorie defecit is for you.

    Don't do 1000's of crunches, it doesn't flatten the stomach.. a six / 8 pack is all about diet / excercise + genetics. If you can try to go on a 60% protein, 20% carb, 20% fat diet with a 500-1000 calorie deficit per day; that would yield 1-2 lbs lost per week.

    Cheat meals are when you fall off the wagon from yout diet like eating a plate of pasta for dinner. It's suggested to eat 1-2 cheat meals a week. Cheat meal does NOT mean binge eating at a buffet and eating until your stomach hurt. It's just a slick detour off your diet routine and NOT a jump off the cliff.

  13. #12
    tic
    tic is offline Fourth Set
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    Some common terms / phrase that you will hear and might as well learn about:
    BMI - body mass index
    BF = bodyfat (NOT boyfriend)
    BMR = Basic metabolic rate
    LBM= Lean Body mass ( your body weight minus bodyfat)- very essential to figure out

    What you need to know: your height, age, weight, and bodyfat% in order to start calculating your diet routine. Unless you are very active or have an athletic build, you can use a BMI chart to figure out the BF% and the get LBM. It's fun to learn how to do, so I will let you post your infomation and will check back to see if you got it right.

    Btw, I cannot use BMI to get my BF% b/c I fall into the active category; otherwise my BF% from chart is like 28%... Body caliper is decent but don't use the Biometric scale, they suck. All else fail, post a picture on photo section and people can try to give a decent BF range for you.

    Good luck bro,

    Quick suggestion:
    1) cut back on the carbs
    2) eat more veggie / salad
    3) avoid carbs 5 hours before bed. exception is that you can eat a little carb right after working out late at night/evening.
    4) eat some almonds
    5) drink at LEAST 1 gallon of water a day
    6) spread your meals out into 5-7 smaller meals but lower the total calorie.

  14. #13
    wesrman is offline Verge of Overtraining
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    Since diet has been discussed very well already, ill give you some workouts to try that should keep you from getting bored while you burn a few extra calories. Try adding one or 2 of these to your routine, but remember these are just guides. Feel free to add/subtract and replace exercises based on your equipment, preferences etc.

    RossTraining - Articles

    RossTraining - Articles

    Bodybuilding.com - Ross Enamait - Burpee Conditioning - No More Nonsense!

    RossTraining.com • View topic - WORKOUT OF THE WEEK ARCHIVE

  15. #14
    tic
    tic is offline Fourth Set
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    Hey Wes,

    Those excercise looks like fun. Will remember that when I travel next; especially the one with the deck of card. Burpee is a great workout especially with pushups, even I don't do them. Always say that I would incorporate them but always busy with bulking or leaning up....

  16. #15
    Rick DeLorme is offline In Orientation
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    Hi Iknight,
    There is some good advise here and this is the forum to visit to avoid the common fitness fallacies like spot reduction. Hang in there and keep up the good training and nutrition program.

    Rick DeLorme
    Author of Fitness and Fallacies, fitnessandfallacies.com

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