19

Any conversation that doesn't directly address the overarching signifigance of your diet and nutrition would be incorrect. It is far easier to not eat 200 calories than it is to burn them off. As an example, a 6 minute mile will burn (for a 180lb person) roughly 190 calories: that's a tremendous amount of work for relatively a relatively small caloric drain. ...


17

Simply: No they're not With ab exercises you train your muscles, the body takes it's energy from every source it got, no matter where it's needed. So you can't specifically burn fat at a particular bodypart. But as you want to reduce your belly fat, why not also define some nice muscles beneath it... It's absolutely true that you cannot burn fat at a ...


15

Vibrating belts are worthless. A crock. A sham. A hoax. A useless, insulting, silly doohickey that should be shunned by all right-thinking people. It's proper use is to be smashed underfoot or with a sturdy implement such as an ax or crowbar. Destroy it. Instead, look into proper diet (such as Primal or Paleo eating) and exercise (such as barbells, ...


15

Yes, combining strength workouts with non-strength workouts will reduce the effectiveness of the strength workouts. Of course, that should be acceptable if your goal is broader than pure strength. Per Tom Kurz' Science of Sports Training, page 174: Combining strength exercises and endurance exercises in one workout reduces strength gain without ...


9

I've heard/read here and elsewhere that I shouldn't be doing cardio if my ultimate goal is to gain weight. Some limited cardio can be good while weight training. Cardio helps with increasing O2 circulation, strengthens your heart, and increases endurance. However, what cardio doesn't do much of is put stress on your muscles to initiate growth. Running 5 ...


8

Spot reduction (i.e., fat loss targeted to a particular of the body) is a myth. The areas from which fat is removed through metabolism are almost exclusively a function of genetics and hormones, and the particular exercise regimen that you employ cannot significantly alter your body's distribution of adipose tissue. Just continue to exercise and maintain a ...


7

It won't directly, but it can indirectly. You have to have a decent calorie surplus to grow muscle - otherwise your body can't build on what you've done in the gym, and you won't grow any muscles. Running alongside your workout can burn the extra calories that you were going to use to build muscle. This is probably what your friends are referring to. ...


7

First, I would have a physical to make sure you are healthy enough to start an exercise program. The one statement in your question that concerns me is the "get extreme in a few weeks". Being fit is not a short, one shot deal that you can accomplish in a couple of months and boom, everything is grand. It's a long (hopefully lifelong) process that builds ...


7

It seems like you have already been doing most of the high intensity interval training with BJJ and Muay Thai, and that is one great way to get rid of your belly fat. However, here are some rules to remember when it comes to losing belly fat and gaining muscle mass at the same time: Watch your diet closely - make sure to cut out as much sugary foods as you ...


7

Is It Normal To Have A Belly When You Relax? Absolutely! If you've got a gut, you've got a gut; you can't be tensing your body all day; that will wear and tire you out quickly. Should You Have A Belly When Relaxed? If your goal is to have six pack, it's not acceptable. Apart from any medical issue, I see it as a result of two issues: Your body fat % isn'...


7

Understanding the changes 45 days is absolutely nothing to worry about. As a rule of thumb, six months is about the time it takes for your body to reverse the effect of a pregnancy. Remember, it took nine months for the changes to happen in the first place. A lot of this is of course also subject to genetics. We're not all the same. Some women can regain ...


7

To answer the valid question here: Does Creatine cause bloating? Yes, the water retention usually seen with higher (>10g) loading doses can exceed five pounds (more than two kilograms). Lower doses may cause less water retention. While water mass is not muscle mass (though both count as lean mass), prolonged creatine supplementation is met with an ...


7

First of all Kudos for learning about the misconception, and adapting your approach. You're also going to have to tweak your question from "how to reduce belly fat" to "how to reduce fat", because as you now know, you will either lose fat all over your body, or not at all. Gaining muscle while losing fat That's the holy grail of fitness. The truth of it ...


7

In short, following a competent fitness program is the single best thing that you can do. But let's explore your question more and extrapolate on why that is. First and foremost I want to point out that this isn't a stupid question, it's entirely valid. The stupid thing to do would be to NOT ask questions and pretend to know what you're doing, in that ...


6

I'm going to wildly disagree with Mårten and forbid you from cutting. You are already extremely skinny and it's going to be near to impossible for you to get rid of that last little bit of belly fat without having any muscle in your body. Start eating +3000 kcal every day, lift heavy every other day. Until you've gained about 15 kg (which will take a while) ...


5

IMO you should always eat after exercise to replenish glycogen and protein. Waiting (or not) will not be the gating factor in determining if you lose belly fat. Losing fat is (largely) a matter of math: expend more calories than you consume. Differences caused by specific post-working meal timing will be trivial compared to overall, long-term habits.


5

There really isn't a way to loose fat in a specific area - despite what commercials want to sell you. Unlike making muscles larger, where you can focus on specific areas, fat is determined by genetics. The only way to remove fat from the area mentioned would be liposuction. That is, you can decrease the fat percentage in your body until this goes away. ...


5

Actually, you should do both types of training without expecting to spot reduce. You can't direct your body to draw fat from a specific location for energy. Losing weight healthfully takes time. If what you tried has not been working, mix things up. Add some weight training to your workouts. The idea is to try and burn more calories than you consume, ...


4

It is absolutely impossible to eliminate body fat in "only one place". Lifting weights has no connection to eliminating body fat. Lifting weights makes your muscles larger (which is totally fantastic) but has no connection to eliminating body fat. The only way to eliminate body fat is via diet. Body fat is simply caused by eating carbohydrates, which ...


4

I agree with above answers that there no way to target belly fat. But four keys that control stomach fat are exercise, diet, sleep, and stress management. With a regular routine exercises such as walking, jogging and other cardio exercises, approximately 20 minutes per day. With a proper and balanced diet, a good sleep and a decrease of stress in your life ...


4

Losing fat and maintaining weight implies building muscle. Building muscle and losing fat at the same time is difficult, although there is the phenomenon that sometimes works for novices. The only thing you can do is keep on overloading your muscles in order to signal your body not to use muscle protein as an energy source eat enough protein For advanced ...


4

You can (and I did month after month) burn fat on a calorie surplus. I'm currently on a 150% calorie surplus and since I'm doing heavy weight training, I'm telling my body to put on muscle to adapt to my ever-increasing intensity in the weight room. As for your plea to not talk about food in weights or calories, well you can't really expect to do random ...


4

The stroke that will burn the most fat in general is the stroke that allows you to get the most vigorous workout. Look up some of these questions and answers to get a better understanding of how to implement your swimming program to meet your goals: Regarding why to use different strokes: Swimming for muscle building and fat burn Regarding swimming and ...


4

Assuming that your test is in the fairly near future, you aren't going to be able to do much for your body fat percentage (i.e. the skin-fold test) or your general strength and conditioning. However, the body responds to very specific training. By far the best bang-for-the buck would be to simply practice stages 2-5 as closely to the testing conditions as ...


4

Hi Sanoj, At your current height and weight, you're not fat (healthy weight, ideal weight based on height, and BMI calculation). As a result, I highly doubt that dieting would help you achieve your goal. Since you're not fat and you have a belly fat, it's likely as a result of your current lifestyle (unless it's a medical condition). Do you sit a lot (...


4

First off, rid yourself of the "I could eat anything in any amount" mindset. You couldn't, and here's why; In order to gain weight, it's a simple case of eating more calories than you spend. A lot of people say "oh, I can eat 4 helpings of taco, and I won't gain any weight". Well, for the trained eye, this resolves into "he ate a lot there and then, but ...


4

Doing 30 minutes of walking each day, and doing pull-ups, isn't a bad start to exercise. I assume that your pull-ups are vigorous enough of a workout that you raise a sweat? I'm also assuming, given you don't feel you're that in shape, that that's not 25 pull-ups in one streak? Either way, I'd suggest adding a few more exercises to cover other muscles. If ...


4

You may not like to hear this but a pill is not your answer. You cannot spot reduce belly fat. Exercising one muscle group (such as your abs) can increase muscle in a specific area but fat is lost all over your body, not in one area. Doing all the ab exercise in the world will only result in a visible 6 pack for people who are relatively lean. There is no ...


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