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. ...


8

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'...


8

You do not have "low testosterone" and even if you did, you would build muscle and overall fitness the same way that everyone else does - through training. 350 ng/dL is within a normal range for a 35 year old man, for reference 450 ng/dL is the 50th percentile (the exact middle, neither high nor low). Getting to a healthy bodyfat level will likely ...


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

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, ...


5

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 (...


5

You may find some helpful information in this post-partum/saggy belly q/a. Since you are able to improve the look with muscular contraction, you should consider specific exercises to target your abs and pelvic floor muscles before considering abdominoplasty. There are several muscles that you want to address: The Transverse Abdominus (TvA) - This is the ...


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

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

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 ...


4

Don’t expect drastic results. The bottom line is that you want to be thinner, let’s focus on that. The only way to accomplish this is by being in a caloric deficit. You should first estimate your TDEE with an online calculator, and second, subtract 10-20% of that from the total for the amount you should be eating to lose weight at a healthy rate. What is a ...


4

Running can conflict with muscle gain if your heart rate remains too elevated. If you want to lose the fat while gaining lean tissue. Cardio should be performed below your first ventilatory threshold. That means you should be able to speak comfortably while performing cardio. And so this for 30 to 60 minutes, as often as you can. I do either fast walking or ...


3

Get a DEXA reading. They cost a lot, but they are the gold standard. There are gyms, rehab clinics, colleges and universities that can provide them.


3

0% or 2% Fage Greek Yogurt. Grilled chicken. Steamed/baked veggies. Whey, water, and a blender bottle. Tuna fish, just you, the can, and the fork. There's really no easy way to have very low body fat. For me anyway, when I start getting near 10%, my willpower goes out the window. But I also don't care that much and 10-15% is fine for me. It's just not worth ...


3

You cannot spot reduce fat in a particular area. If you do a great deal of abdominal exercise you will end up with great abs, still hidden under your fat. The way to great visible abs is to reduce overall fat and the way to do that is to eat less calories than you expend. As 'they' say "Abs are made in the kitchen, not the gym"


3

Geeky, If you sit all day, you'll develop a big waistline (sources: Live Science, NPR, and US National Library of Medicine). The main way to prevent that is to move around often, even if it's just for a few mins . Many of us are in similar situation as you (sitting for an extended period); so, we have an idea what you are going through. To keep a ...


3

This is a very common question, and what you're asking about is spot reduction. Bottom line is, spot reduction is a myth. You likely have more KG of fat than you think-5kg equates to .06 percent, which is extremely low-that's venturing on hospitalization if true. I will echo others here-trim bodies are built in the kitchen just as much as they are in ...


3

Actually I have to disagree with Baarn. There is such a thing as "omentum fat" which is visceral fat located near the stomach. See http://en.wikipedia.org/wiki/Greater_omentum. It is not terribly uncommon among men to have larger fat deposits here, which is actually underneath the abdominal muscles, which is why the belly seems harder. A more thorough answer ...


3

As Chelonian mentioned, your daily caloric need is 1,650, plus whatever calories you burn during exercise. Also, you can't "spot-reduce" fat. So losing the 12lbs or so of fat in two months doesn't mean it will come from your abdomen, nor does it mean you'll actually get the results you're looking for, depending on what your goal is. Additionally, if you're ...


3

In addition to the points made above, HIIT also has the added benefit of EPOC to recover from oxygen deficit during the anaerobic "sprinting" stage. That can increase your metabolic rate up to 13% for up to 48 hours (decreasing over time). The optimal way to lose fat is a good combination of aerobic, anaerobic, and HIIT exercises. HIIT will give you the ...


3

Despite everything that is expressed by nutritionists and fitness gurus, the truth is we're all different, and we're all genetically programmed to deal with fat metabolism differently. Think about all the people you know, and how much their diets seemingly don't reflect what their size. I say this at the beginning because people shouldn't always beat ...


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