Cant seem to lose body fat

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  1. no workout plan will get you a nice stomach, i suggest you start a routine such as stronglifts 5x5 or allpros
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  2. AnabolicMinds Site Rep
    Driven2lift's Avatar

    Echoing the common consensus, there is no particular way to target stomach fat aside from lipo, no workout routine will isolate it. You need a caloric deficit, persistence/dedication, and time.

    Some supplementation can help with the stubborn fat but I would wait until you're already close to your goal
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  3. Quote Originally Posted by alexmittaluk View Post
    OK but "not eating" wont help ... I need to workout... now I am interested in a workout plan that would get me to nice stomach... I already have abs it's just that sitting in front of the computer eating junk food grew my waste a bit bigger ..
    who said not to eat? a few workout plans to lead to a better stomach would be:
    dieting
    counting macros
    weighing food
    tony little gazelle
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  4. Sounds like you are just severely under eating. I dont see where you say your stats, but youre eating less then my gf and she only weights 145 lol
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  5. have you ever tried doing sprints or suicide drills. that kind of cardio helped me lose weight as well as a solid diet and DexaprineXR and TT33
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  6. Yea I found a plan HIIT so sprints should help. I am not that bad, I have the top abs that can be seen but the bottom are covered with some small just-starting belly fat..

  7. Quote Originally Posted by Godstrength View Post

    Rodja I hear ya bud, I still stand by my original post that his body will run more efficiently w his macros spread out
    http://www.leangains.com/
    Good info

  8. This guy seems to be OK but I was more looking for a short answer... his blog is really long..!

  9. Quote Originally Posted by alexmittaluk View Post
    This guy seems to be OK but I was more looking for a short answer... his blog is really long..!
    what else are you looking for?
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  10. Quote Originally Posted by Rodja View Post
    I'm not saying that either. What I am saying, though, is that the 6 meals a day to keep the metabolism high is total crap.
    people wont let this "grazing" theory die will they? ive had better results with 3 big meals than 6 small ones. plus meals are much more satisfying and getting meals in is much less of a hassle.

  11. Quote Originally Posted by rhoadx View Post

    people wont let this "grazing" theory die will they? ive had better results with 3 big meals than 6 small ones. plus meals are much more satisfying and getting meals in is much less of a hassle.
    I have the exact opposite experience. It's all individualized.
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  12. Quote Originally Posted by RooneyLFC96 View Post
    Breakfast 3 medium eggs and 2 70cc scoops of whey protein Lunch roughly 80 grams of chicken with 1 cup of white rice After WO 2 70cc scoops of whey protein, followed by 160g of chicken with one cup of white rice and an egg mixed in I'm 5'8 and weight 9 and a half stone last time a checked!
    Lunch is basically a cup of rice and a tiny, barely a full piece of chicken. Try eating closer to 200-300 grams of chicken and some broccoli for lunch. After workout, you can do another 200-300g chicken and then your cup of rice/egg whatever. I would imagine your results would improve.

  13. Quote Originally Posted by rhoadx View Post
    people wont let this "grazing" theory die will they? ive had better results with 3 big meals than 6 small ones. plus meals are much more satisfying and getting meals in is much less of a hassle.
    lol i guess not, broscience is still strong. ive been eating 2 meals a day for years and have never looked better
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  14. Quote Originally Posted by Montego1 View Post
    I have the exact opposite experience. It's all individualized.
    ^ montego, ill agree with you on that point. there is no cookie cutter diet that can be applied to everyone. i guess it just comes down to learning our own bodies and how they react to certian foods and feeding schedules. I am however so thankful that I.F. came into popularity. While i dont follow I.F. it did encourage me to abandon old Bodybuilding dogma, and find what works for me. Which we should all do.

  15. Quote Originally Posted by Rodja View Post
    There is absolutely zero validity to this [benefits of eating +5 meals/day] despite it being constantly purported in the magazines.

    OP, what is your caloric intake, stats, and specific training program?
    I have read several articles and studies citing this as well

    personally, I need to eat several times a day. I just get hungry, often! I eat often because I am hungry not bc there is some "plan" i am implementing.

    I agree with other posters, you seem to be eatting to little, possibly hurt your metabolism. If so, you may need to reset your metabolism (eat at your baseline metabolic for a couple weeks ) then go slightly calorie deficient with refeed days thrown in to protect your metabolism

  16. I eat similar to your diet while cutting. I would replace one chicken breast with a salmon fillet and a cup of rice with a cup of veggies. Eat most of your carbs before your workout and almost none for dinner. When i am really cutting I replace all food with protein shakes once a week. I am fairly carb sensitive, and this works for me.

  17. Quote Originally Posted by dmp0001 View Post
    I eat similar to your diet while cutting. I would replace one chicken breast with a salmon fillet and a cup of rice with a cup of veggies. Eat most of your carbs before your workout and almost none for dinner. When i am really cutting I replace all food with protein shakes once a week. I am fairly carb sensitive, and this works for me.
    why would you suggest this?
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  18. Quote Originally Posted by dmp0001 View Post
    I eat similar to your diet while cutting. I would replace one chicken breast with a salmon fillet and a cup of rice with a cup of veggies. Eat most of your carbs before your workout and almost none for dinner. When i am really cutting I replace all food with protein shakes once a week. I am fairly carb sensitive, and this works for me.
    Replace whole food with powdered protein?
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  19. Quote Originally Posted by hvactech View Post
    Replace whole food with powdered protein?
    lol, right?
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  20. Quote Originally Posted by cumminslifter View Post
    lol, right?
    This is what we did to cut weight without loosing stregnth or muscle mass when I was wrestleing in college. It works, you keep your protein high and calories super low for only one day. The op seems to be looking for 'outside the box' alternative. This has worked for me. Dont do it for more than one day a week though.

  21. Quote Originally Posted by dmp0001 View Post
    This is what we did to cut weight without loosing stregnth or muscle mass when I was wrestleing in college. It works, you keep your protein high and calories super low for only one day. The op seems to be looking for 'outside the box' alternative. This has worked for me. Dont do it for more than one day a week though.
    AKA a protein sparing modified fast except its only one day for some reason.

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  23. Just eat a ton of donuts and pizza until you can qualify for bariatric surgery. It's so much easier than all this nonsense.

  24. Quote Originally Posted by cheapweight View Post
    Many office workers due to prolonged sitting in the office, and the lack of exercise, it is easy to accumulate fat in the abdominal position, while the deep abdominal fat is fat, you want an effective solution, we need the cooperation.
    We must first change their eating habits, not immediately sit down after dinner or Pashui, it is best to remain standing in the form, you can choose a walk or organize something, so in addition to reducing fat accumulation, but also help digestion, because after a meal within 30 minutes, if the intact state, the easiest form of abdominal fat.
    Again is walking posture and sitting to the right, when walking upright, swing arm, often surrounded by the arm in the chest, abdominal muscles do not contribute, easy processes, and the swing arm to walk, not only consume more energy, looks exceptionally there are spiritual. And sit down, let the back straight, do not bend over or very belly, so to train the abdominal muscles, the abdominal muscles strong and easy to loose.
    I could sit all day long using none of these techniques, and still have flawless results with diet, cardio, and regular core training, in that order.

  25. Quote Originally Posted by cheapweight View Post
    Many office workers due to prolonged sitting in the office, and the lack of exercise, it is easy to accumulate fat in the abdominal position, while the deep abdominal fat is fat, you want an effective solution, we need the cooperation.
    We must first change their eating habits, not immediately sit down after dinner or Pashui, it is best to remain standing in the form, you can choose a walk or organize something, so in addition to reducing fat accumulation, but also help digestion, because after a meal within 30 minutes, if the intact state, the easiest form of abdominal fat.
    Again is walking posture and sitting to the right, when walking upright, swing arm, often surrounded by the arm in the chest, abdominal muscles do not contribute, easy processes, and the swing arm to walk, not only consume more energy, looks exceptionally there are spiritual. And sit down, let the back straight, do not bend over or very belly, so to train the abdominal muscles, the abdominal muscles strong and easy to loose.
    This simply isn't true. Fat doesn't translocate to the abdominal region because you sit down; where fat primarily sits is largely gender/ genetic based with the rest of your fat being distributed around your frame. Being upright has nothing to do with how fat deposits; this simply makes no sense biologically and physiologically.
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  26. Quote Originally Posted by cheapweight View Post
    Many office workers due to prolonged sitting in the office, and the lack of exercise, it is easy to accumulate fat in the abdominal position, while the deep abdominal fat is fat, you want an effective solution, we need the cooperation.
    We must first change their eating habits, not immediately sit down after dinner or Pashui, it is best to remain standing in the form, you can choose a walk or organize something, so in addition to reducing fat accumulation, but also help digestion, because after a meal within 30 minutes, if the intact state, the easiest form of abdominal fat.
    Again is walking posture and sitting to the right, when walking upright, swing arm, often surrounded by the arm in the chest, abdominal muscles do not contribute, easy processes, and the swing arm to walk, not only consume more energy, looks exceptionally there are spiritual. And sit down, let the back straight, do not bend over or very belly, so to train the abdominal muscles, the abdominal muscles strong and easy to loose.
    BahahHa. That's all.
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  27. Lol, sounds like an excuse for fat office workers! Although the stomach is where most of the people I come across store their fat, it has nothing to do with amount of sitting, but genetics. I know if I start to pack on a few it goes right to the stomach area, even while exercising.

  28. Quote Originally Posted by cheapweight View Post
    Many office workers due to prolonged sitting in the office, and the lack of exercise, it is easy to accumulate fat in the abdominal position, while the deep abdominal fat is fat, you want an effective solution, we need the cooperation.
    We must first change their eating habits, not immediately sit down after dinner or Pashui, it is best to remain standing in the form, you can choose a walk or organize something, so in addition to reducing fat accumulation, but also help digestion, because after a meal within 30 minutes, if the intact state, the easiest form of abdominal fat.
    Again is walking posture and sitting to the right, when walking upright, swing arm, often surrounded by the arm in the chest, abdominal muscles do not contribute, easy processes, and the swing arm to walk, not only consume more energy, looks exceptionally there are spiritual. And sit down, let the back straight, do not bend over or very belly, so to train the abdominal muscles, the abdominal muscles strong and easy to loose.
    You realize if this were true then the lady who did the finger exercises on PBS was just spinning her wheels right?
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  29. Quote Originally Posted by RooneyLFC96 View Post
    About one month ago I started a new diet and exercise routine to try and lose some body fat but if anything I seem to have put on more weight!
    My diet is breakfast (3eggs) and a protein shake! Lunch (chicken and white rice, then my workout followed by a protein shake and then usually 2 chicken breast and rice with egg! I go to the gym 5 days a week mostly weights but do about 1 hours cardio within them days!
    Any advice would be greatly appreciated as my belly seems the be getting bigger, not smaller nor toned!
    Weight loss cannot be achieved until you get serious about losing few kilos. You need to stop craving for unhealthy foods and start eating healthy foods. Working out on a regular basis is very important to shed weight in a healthier way. Creating a workout plan*will help you to achieve greater consistency.

  30. Quote Originally Posted by Rodja View Post
    I'm not saying that either. What I am saying, though, is that the 6 meals a day to keep the metabolism high is total crap.
    Agreed
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