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2006/08/12, 10:23 AM
Losing Belly Fat,
an article composed of causes and suggested courses of self-treatment.
One of the most common complaints on free trainers is belly fat or lack of abdominal definition.
There are many different theories about why fat accumulates around your waist. Factors include lifestyle choices (activity levels, dietary habits), stress, toxicity in the intestinal tract due to poor digestion, hormonal changes as you age and even genetic factors.
There is no question that belly fat is a warning sign that something is not working well, either you are too inactive, eating a poor diet or having some kind of internal problems.
There is also no question that the extra weight around your waist is dangerous. Extra belly fat raises your risk of cardiovascular disease and diabetes. Obesity has an ever-growing list of health problems ending in, yes, premature death.
So. We know it is bad for you (and we know it looks bad :)). What do we do about it?
The ‘treatment’ for belly fat is pretty simple. You need to improve your dietary choices - more lean protein, less fatty fast food. More fiber and vegetables, less creamy sauces and sugary treats.
Drink more water and less soda. Green tea, herbal tea, flavored waters are all good choices for hydration. Adding freshly squeezed lemon juice to your water is supposed to help your body eliminate toxins.
Begin an exercise program. Walking is a great start, add in a few days a week of resistance training to build your body up. Find some activities you enjoy that get you moving and challenge yourself to do more, be more!
If there was a magic bullet to get rid of belly fat, everyone would be in ideal physical shape. It isn’t easy, it tales consistency and dedication to try and better yourself. It takes the time to prepare good, healthy meals, it takes the time to commit to regular physical activity. But dying from obesity or diabetes doesn’t sound so great either. I think I will choose the high road and go grill some chicken breasts.
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You don't drown by falling in the water. You drown by staying there.
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2006/08/12, 04:16 PM
and to add to this excellent article...one can do everything the right way..and it can still take forever....
i've been working out and eating clean for well over a year....and, just now am I finally noticing definition in my abdomen...
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2006/08/15, 09:11 PM
Rats...don't tell me that...I am just starting and was hoping to see some results a lot sooner than that! My problem is "baby tummy" (ok..so he is 9 now....) Am I too late to get back my abs?
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2006/08/15, 10:39 PM
Much depends on the person...one certainty though, fat loss like muscle gain is rarely linear. You may easily go 4 weeks and be ready to give up, and all of a sudden a big drop. Usually preceeded by a "softness or squishy feeling" in the area.
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Maximus from Gladiator....Strength and Honor!
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2006/08/17, 08:52 PM
yes it does depend on the individual....i hope i didn't imply otherwise...i've gone 3 months and my bf% is the same...although finally...i'm seeing definition....but that belly is stubborn....oh so stubborn....but, that's me....
i do eat clean, although just recently upped my protein....and that may be why i am starting to see definition abdominally...i'll keep plugging...but boy it can be frustrating....
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2006/11/25, 11:38 AM
i am a big athlete .. rugby player , soccer,basketball and volleyabll and constantly do runnign and eat healthy .. but this does not always woork ... the more i run the more cellulite i see in my legs ..and the less i eat the more stomach fat :angry: i get ... like really .. i dont want to change my self to impress otheres but i need to do it for myself .. i need to loose wieght in my stomach quieckly because i do ahve some deseases and being fat does not help .. does andybody know of a good diet i could use to see good results .. i am hhard working... but need to get in better shape if i want to stay an athlete and live ! :dumbbell:
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2006/11/25, 11:55 AM
The more you run, the more food you need to not lose muscle and slow your metabolism, the less you eat the more muscle you lose... you need the right calorie intake of the right foods to support your activity level and your body should hang onto muscle and lose fat.
Eating less and doing more = muscle loss and fat gain, you need a slight calorie deficit to induce weight loss, but most people reduce too much. Figure out your BMR (basal metabolic rate) and your daily activity level, then reduce your calroies below that amount by maybe 200-300 calories, so that with your exercise you're only about 500 calories deficient.
Do some reading in the other forums, I am sure this will make sense to you.
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There is more to us than we know. If we can be made to see it, perhaps for the rest of our lives we will be unwilling to settle for less.
Kurt Hahn
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2006/12/02, 10:36 AM
Here is an expanded version of the same article (I expanded it for another site, then thought maybe it would be good to update it here)
Losing Belly Fat,
An article composed of causes and suggested courses of self-treatment.
One of the most common complaints I hear is “I have too much belly fat “ or “How do I get abdominal definition?” (which happens to be pretty much the same question/problem).
There are many different theories about why fat accumulates around your waist. Factors include lifestyle choices (activity levels, dietary habits), stress, toxicity in the intestinal tract due to poor digestion, hormonal changes as you age and even genetic factors.
There is no question that belly fat is a warning sign that something is not working well, either you are too inactive, eating a poor diet or having some kind of internal problems.
There is also no question that the extra weight around your waist is dangerous. Extra belly fat raises your risk of cardiovascular disease and diabetes. Obesity has an ever-growing list of health problems ending in, yes, premature death.
So. We know it is bad for you (and we know it looks bad (: ). What do we do about it?
First, let’s dispel some common ‘ab’ myths :
1) Doing a hundred crunches every morning will not make your tummy flatter or reduce your fat specifically from your abs, or even really build you a very strong core. You have to lose fat by working your whole body, on a consistent basis, and eating a healthy diet that is slightly lower in calories than your current intake. Your abdominal muscles are like any other muscle group - they need hard work, and they need rest between workouts.
2) There is no special ‘diet’ pill or special device that will magically flatten your stomach, give you bulging abs, and maybe even attract members of the opposite sex. Don’t be a marketing sucker. These companies hire professional models who - you guessed it - work out hard and eat right so they have very low levels of body fat. They have probably never taken those pills or used that device. Also note the fine print on all of these products ‘results may vary and are dependent on user following a consistent diet and exercise regimen‘.
3) ‘I come from an overweight family, my fat is genetic, there is nothing I can do.’
First - go to your doctor and have a thyroid test done. Also talk to your doctor about factors that may make weight loss difficult for you. Once you have found out whether you really have a medical excuse or not, you can start a sensible eating plan and workout routine. It may take you a little longer than some people, but you can still lose body fat and get a nice physique. Stop making excuses based on ‘genetics’. I have seen many very obese individuals (with very obese parents) make amazing transformations. Inherited obesity is an overrated excuse - you may have learned bad nutritional habits and a sedentary lifestyle from your parents, but you can make the decision to change all that now. Once you are a grown-up you can decide how to live your life.
The ‘treatment’ for belly fat is pretty simple. You need to improve your dietary choices - more lean protein, less fatty fast food. More fiber, whole grains and vegetables, less creamy sauces and sugary treats.
Drink more water and less soda. Green tea, herbal tea, flavored waters are all good choices for hydration. Adding freshly squeezed lemon juice to your water is supposed to help your body eliminate toxins.
Become a healthy eating expert - read everything you can on nutrition and weight-loss, check out online resources, there are sites that help you track your caloric intake, your exercise expenditure, just about anything you want to track. Go to the library and read about nutrition, weight-loss, health. If you find you need a support system, recruit friends or family members or join a group, like TOPS (Take Off Pounds Sensibly), or Weight Watchers. There are also many online weight-loss support groups - don’t be afraid to reach out and ask for support, many people are in the same boat!
Begin an exercise program. Walking is a great start, add in a few days a week of resistance training to build your body up. Find some activities you enjoy that get you moving and challenge yourself to do more, be more! If you have a hard time committing to your workouts hire a Certified Personal Trainer for the first few months, until you have built the exercise habit. Being accountable to someone else and paying for your time with a trainer adds value to your workouts and you are les likely to cancel.
Once you are lifting weights on a regular basis, eating healthy consistently, and burning more calories than you are ingesting, your body should let go of some of that extra stored energy (fat).
If there was a magic bullet to get rid of belly fat, everyone would be in ideal physical shape. It isn’t easy, it takes consistency and dedication to better yourself. It takes the time to prepare good, healthy meals, it takes the time to commit to regular physical activity. But dying from obesity or diabetes doesn’t sound so great either. I think I will choose the high road and go grill some chicken breasts.
Remember - the solution is simple - Eat right, Exercise, Rest, Repeat!
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Perseverance is not a long race it is many short races one after another.
Walter Elliott
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