best way to lose belly fat?

I'm 38. Until 36, I was thin as a rail. Never cared what I ate, never really exercised (with the exception of officiating). Never gained an ounce.

Then one day I woke up with a belly. I knew it would happen eventually, and I wouldn't know what to do about it. And here I am.

Just went on a no-carb diet last week to get back to where I want to be, at which point I'll start to reintroduce carbs and cardio slowly. At least, that's the plan.

 

I took drugs for 4 months, took off 28 lbs, and I've kept off 20 of those - that was three years ago. I also cut out all sodas, and listing to the advice of the nutritionist, "If its white - its bad".

 

Ninja Remix!

 

I've lost and kept off 20lbs since last January. I lost most of it in the first 3 months of 2016 as it was a big change with my diet and exercise, but now I'm at a steady 162 lbs (5'10"). Feels good to be able to wear 30" waist pants again.

I had a run up of 5 lbs the end of 2016 from Halloween through Christmas given all the food, but I've lost it all in the last 3.5 weeks. I think this year I'm going to try to put on muscle now that I've lost the fat...

 

It's 90% the diet. Eat less and ban all sugar, fat and increase protein.
Working out helps and so does steam/sauna (helps with eliminating excess water, helps you drink more thus helps you digest and eliminate toxins etc..).

I noticed that unless i diet, my belly stays the same even if do crunches every day and run 12 miles a week + the usual lifting. But when i do diet (i basically will eat fish or chicken and veggies), i see the difference in my belly after a week.

 

Abs are made in the kitchen.

Super simple. Eat less, avoid trash foods and mix some exercise into your routine. There's no magic, it takes hard work.

 

High intensity interval training
Fasted cardio

^^ Beyond those 2, it's all about diet. Ground turkey, brown rice, broccoli, sweat potatoes, those fun things

 

This. Weight loss is 75% diet. Eat smart, exercise and be patient!

 

I see you've adopted the Workout Like a Ninja program.

All the best,
Andrew.

 

There's 3500 calories in a pound of body fat. You should be eating about 1800 calories a day. Do the math to figure out how much you're consuming, how much you should cut back, and how long it will take at that rate to deplete those extra 3500 calories per pound.

Educate yourself on the calorie content of foods. Including the candy bars, chips, ice cream, and other snacks you enjoy. Instead of looking at a candy bar, you should be looking at a wad of 250 calories (which is equivalent to jogging for a half hour). Unless you eat out all the time (which is bad), you can only eat what's in your fridge and cabinet. So only keep healthy low fat food around, and never shop for food when you're hungry.

Fat won't be the first thing you burn when you get hungry, but eventually you will. If you're not hungry, you're not doing it right. The key is to accept and appreciate the hunger. Remind yourself it's keeping you sharp, on edge. Hunger means you're catabolic; breaking down the excess and burning it for fuel. Skipping a meal is easy if you keep yourself busy or distracted. You won't get hypoglycemic, the body tightly regulates blood sugar. That's why starving children in third world countries aren't constantly collapsing from "low blood sugar," and you won't either if you skip a meal.

 

yogurt for breakfast
smoothie for lunch
steak or chicken salad for dinner with 2 coors lights....worked for me

 

Weight loss clinic that issues drugs helps you change your habits.


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I note the many ideas that have come across this forum. What I see is that people will point to some weight-loss program, diet, dietary regimen, supplements, exercise or training. IMO, all of those ideas have good points and can be effective to certain degrees depending on the person's individual situation. Some of us have lifestyle, dietary or medical issues. Not all causes of our weight issues are the same and the causes can also be combinations of factors, some of which affect us at different times or points in our health programs.

Weight problems do not have a single cause however at the basic biological level there are definitely common basic mechanisms at play. Our problems can be broken down into layers whereupon the top layers are psychological or behavioural, the middle layers dietary, age-related metabolism, hormonal or medical pathology and the very basic layers are the basic biological processes that run our bodies.

The ideas and experiences expressed here tend to focus details on the top and middle layers, with fewer details on the basic layers. However, at the end of the day, it's how our bodies work that determines whether we put on the pounds. So you need to understand the most basic layer of our weight problems before we can make intelligent decisions about the upper layers.

From personal experience, the single most effective basic knowledge about weight control came from my early years of cycling with friends and mentors who were former racers or experienced cyclists. Have you ever wondered how professional cyclists, regardless of whether they were champions or "mere domestics" are able to race in long tours, almost daily up to 100-200 miles per day regardless of success over 2-3 weeks, doing that over and over again several times a season? I'm not talking about their performance, I'm just talking about the simple ability to just get across the finish line after doing something useful in the day's race. Most professional riders just go out and do a job, helping their team leader(s) in some way.

Professional cyclists have been doing this for many decades and there is a simple science behind competitive cycling and the training season always starts with a focus on one of the most basic level of human biology. Racers go out and trim their bodies of unwanted bulk left over from the off-season. If you examine the simple weight-trimming regimen used by professional cyclists, you will have far better understanding of why your favourite weight-loss method works or doesn't work. I am not saying you should adopt the entire training program of professional cyclists, I am suggesting people to understand the 1st phase of the cyclists' training program, the art where they discard unwanted weight, and also gain a good level of aerobic fitness.

At the most basic layer of our biology is a very simple mechanism that governs how food interacts with our bodies.

 

To cycle 200 miles a day for weeks, requiring long-term energy output that most even avid gym-goers are not going to come close to matching, it seems that the nutritional requirements of a professional competing in specific high energy endurance events is different to an amateur training for general fitness and aesthetics. It would not surprise me if the calorie requirements of a professional cyclist was thousands a day above an amateur working out 3-4 nights a week.

Could you be more specific about the knowledge you have gained on biology and which practices employed by professional cyclists that could be adopted by amateur fitness enthusiasts?

All the best,
Andrew.

 

I for one don't want a cyclists body. Lol

I wonder if the doping enhances weight loss.

 

This is the best advice. I always go back to this.

Been eating protein shakes since Jan, dropped 20# so far and my clothes fitting much better

 

Your assessment is correct but you make the wrong assumption. Professional cyclists have a much bigger time-critical challenge than just our long term weight loss/management programs so their intensity and duration is much greater and shorter than what normal health-conscious persons would need to achieve over a MUCH LONGER PERIOD of effort.

The point of my using professional cyclists' weight loss approach is simply the SCIENTIFIC PRINCIPLES behind their methods and not that we can achieve the same rate or level of weight loss/management over the same short period of time. We're not training to win the Giro D'Italia.

Of course I could but it's also been my experience that the best advice given quickly and freely is usually spurned and lost on the audience. It's better to prod people to think for themselves.

The principles are actually very simple and can be fully expressed in one or at most two sentences. It's also foolproof. Some people make tonnes of money by using these simple principles to create stuff or programs to sell and most of them conveniently omit or conceal the really important information, which takes no time at all to explain or understand.

What I can say at this point is that weight control has to do with how your body perceives hunger and how it produces energy. Cycling, especially professional cycling where extreme endurance and strength are required, involves very precise control of how energy is produced by the cyclist.

 

Understood.

Let me be very direct, but please don't take this as being disrespectful. The more you allude to the information without actually providing it, the more exasperated I'm getting. I haven't the patience to sit through a 1-hour infomercial before getting to the salient two sentences and you'll lose my attention unless you quickly get to the technical point. If it takes two sentences to explain it, please just type those two sentences. I'm likely to be able to keep up, I'm a trained scientist in a biological discipline so give me both barrels.

All the best,
Andrew.

 

Good try but your flawed understanding doesn't make it true...

...Cipollini, Kittel, Porte, Greipel

...Cancellara, Sánchez, Gilbert, Voigt
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+1 to 4th_gear - please just type the two sentences, or even three if it will help us!

 

I'm really surprised these simple principles haven't been brought up. If you had a cycling coach it would have been basic knowledge. OK, to put you guys out of your misery, here are the first clues:

Presuming that you know what glycogen is and where it comes from, "...our bodies prefer to first use glycogen as fuel, but if you are trying to trim down (your fat), you don't want to be burning glycogen when you are doing that."​

So how do you avoid that?

 

And professional women racers...
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Pick me! Pick me!


<80% HR threshold. Coggan zone 3 tempo work on a bike. Fasted (not faster!!) rides.

 

I feel good when I'm in the Red Ferrari and drive by the local peloton going the opposite direction. "Allaz Allaz"

 

Yeah, yeah, yeah, it's so ****ing simple basic knowledge that you can't just ****ing say it. Clearly I've not had a cycling coach, so let's move on from that point, shall we?

Give me the ****ing answer, not more ****ing clues, insinuations, and leadings on. Zero patience for this ego-stroking game you're playing.

Give me the answer, and I'll go away and read about it. Otherwise, I'm done with this ****.