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Is there any way to target belly fat?

alewisdvm

Member
SW: 176
CW: 159
Body fat: last checked about 16%
Age: 35
Height 5'9"

Cardio about 5x/week. usually about 50-60minutes elliptical. sometimes with mild resistance all the way, and some are HIIT.
Weight training 2-3x/week.

So, doing great with weight loss, mostly by eating wiser and keeping a caloric deficit of about 500-600 calories/day, with a cheat day every so often.

Hoping for any suggestions on how to target abdominal fat better, or just keep doing what I am doing.
I did take African mango for about a month, and currently on a diet stack from fitness labs with EGCG, bitter orange, tyrosine, cocoa extract.

Help with belly fat?
Thanks
 
one of the active ingredients in alpha t2 targets the receptors that are concentrated in that area on men (but are everywhere as well). There is also "eviscerate" which is a topical localized fat burner/mobilizer.

ManBeast
 
ManBeast said:
one of the active ingredients in alpha t2 targets the receptors that are concentrated in that area on men (but are everywhere as well). There is also "eviscerate" which is a topical localized fat burner/mobilizer.

ManBeast
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He should know that at 16% bf topical products aren't likely going to make much of a noticeable difference.
 
you gotta drop your bf%.. your 160 at 5'9 sounds light enough.. cut back on the cardio, eat regular and start hitting the weights.

that stack that you are taking now, you could try throwing in some ephedrine if you didn't mind.

but i think you should definitely be hitting the weights, you need to lower your over all bf, the abs are typically the last place fat strips off
 
liposuction is the only thing that will significantly target an area. Topicals will help some, but not by a huge amount without you seeing general fat loss at the same time.
 
My BF is around 14%. I used two bottles eviscerate an didn't notice any difference. I burns like sin when you take a hot shower or sit in the hot tub.
 
All that cardio may be creating cortisol maybe try reversing your cardio and weight lifting or just doing 20 min light cardio after weight training. Also try breaking your calories into 6 small meals.
 
I *KNEW* I hated cardio for a good reason :D

ManBeast
 
alexoc949 said:
nobody is interested in your spam diet
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Hahahahaha some great post on this one! ;-) I think I am doing to much cardio too,and well,my diet sucks! Carbs! Sheesh lol I crave them. Dang you yogurt covered pretzels!
 
A little confused.
So, how do I know. I believe at about 163 is when my body fat measured at 16-17%.
Now, I am about 159-160. I get the impression that I should continue to drop to about 155?

So, keep up the cardio for now or is the a higher concern for the increased cortisol?

I didn't think elliptical for 40-60 minutes about 5-6 days a week was excessive?

I also read some calculator about how many pounds weight loss would translate into 1% body fat weight loss:
If I was roughly 163 and 17% body fat and aiming for 13% body fat, then

135.3 lean weight / (1-0.13) = about 155 body weight to achieve 13%.

I know this is super rough, but sounds like I should drop 5 more pounds to see how it looks then start bulking cycle?
 
you should probably (if you've been losing weight for a while) work out what your current maintenance is, and concentrate more on weight lifting and less on cardio.
 
^^^^ right on, with proper diet,Cardio burns fat while you are doing it,Muscle burns fat all of the time. So lifting weights will raise your resting metabolism,Too much cardio can burn muscle. Which can be counter productive.
 
Honestly, long cardio sessions lead to muscle wasting. Keep it short and sweet. HIIT for 15 minutes or LI for 20 at a time. Cardio Bunnies we are not!

ManBeast
 
biggerthantex said:
Full of sat fat and the red meat is hard to digest hence it remains in the mid section plenty of articles to support not eating reds while tryin to cut. Hence the say" the meat sticks to ur ribs"
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Articles does not equal proof and neither does "gym folklore"

Neither red meat nor saturated fat will negatively effect body composition on their own.
 
biggerthantex said:
Full of sat fat and the red meat is hard to digest hence it remains in the mid section plenty of articles to support not eating reds while tryin to cut. Hence the say" the meat sticks to ur ribs"
Click to expand...

if that is true, then it might give you a bloated look in the belly, but it wouldn't add to your fat levels, and stopping eating red meat wouldn't change your fat or even weight significantly
 
biggerthantex said:
Full of sat fat and the red meat is hard to digest hence it remains in the mid section plenty of articles to support not eating reds while tryin to cut. Hence the say" the meat sticks to ur ribs"
Click to expand...

I thought as long as you are still loosing weight, it was good to incorporate red meat in your diet to maintain muscle.
 
A bit confused, since my thread was a bit hijacked by all this red meat nonsense.

I continue to maintain about a 500 calorie deficit daily by simply exercising almost daily and eating right.
If that is the case, what does a diet supplement actually achieve?

Is it simply burning calories faster?
Can supplements like caffeine, EGCG help to tilt the scale to more fat burning overall?

I certainly like a little help to get the BF% down, but if the supplements really don't do much compared to cardio training and proper diet, why bother?
 
alewisdvm said:
A bit confused, since my thread was a bit hijacked by all this red meat nonsense.

I continue to maintain about a 500 calorie deficit daily by simply exercising almost daily and eating right.
If that is the case, what does a diet supplement actually achieve?

Is it simply burning calories faster?
Can supplements like caffeine, EGCG help to tilt the scale to more fat burning overall?

I certainly like a little help to get the BF% down, but if the supplements really don't do much compared to cardio training and proper diet, why bother?
Click to expand...

My input on this, is if you reach a Plato and your diet and cardio is in check, then try some supplements. Nothing takes the place of hard work. If you are on a 500 a day calorie deficit that should burn a pound a week. If you are burning another 500 doing cardio then you should be at 2 pounds a week. So 10 weeks 20 pounds. As you can see from my picture I am not ripped like I want to be but I am gaining muscle. I am doing research as we speak on the lean gains thing. I want to lean out by spring! :-)
 
alewisdvm said:
A bit confused, since my thread was a bit hijacked by all this red meat nonsense.

I continue to maintain about a 500 calorie deficit daily by simply exercising almost daily and eating right.
If that is the case, what does a diet supplement actually achieve?

Is it simply burning calories faster?
Can supplements like caffeine, EGCG help to tilt the scale to more fat burning overall?

I certainly like a little help to get the BF% down, but if the supplements really don't do much compared to cardio training and proper diet, why bother?
Click to expand...

basically there are a few possible effects of supplements

Raise metabolic rate for higher calorie burn
Aid lipolysis to make fat tissue release more fatty acids into blood
Keep insulin levels lower to help stop a carb meal from stopping lipolysis
Giving you energy to do more intense or longer workouts.

can you do it without supplements? Of course, but it probably will take longer, and be harder
 
I really like that breakdown. Thank you

It seems you could almost pick any daytime supplement to help out.

Would a product like lipotropin-PM be suitable for evening, or are there any other non-stims before for evening use?
 
alewisdvm said:
I really like that breakdown. Thank you

It seems you could almost pick any daytime supplement to help out.

Would a product like lipotropin-PM be suitable for evening, or are there any other non-stims before for evening use?
Click to expand...

lipo-pm is pretty good, adding TTA or DCP is nice too, or a non stim thermogenic like raspberry ketones.
 
You seem light enough, I would stop worrying about trying to cut more weight and worry more on gaining some more muscle.

Keep in mind, if you are say, 150lbs, 15% of BF, that means you've got 22lbs of fat.

If you increase your muscle mass and end up at 160, but still with 22lbs of BF, all of a sudden you also dropped to 13.75% of BF. So you can decrease your BF % by increasing in muscle mass, and therefore making it easier to drop more fat.

Just a thought.
 
Thanks. I wasn't even trying for a typical 6 pack. I wanted to at least get belly flat to feel good before doing a clean bulk.

At about 158 now, 5'9" and I think I am close. I was measured at a 24 hour gym as being about 16-17% body fat at 163. So, I figure, got to be about 15% now.

I think if I hit about 154-155, regardless of how I look, i'll stop and focus on muscle growth and then maybe cut again.

question:
How long, roughly, does it take to actually "make" muscle? I guess the question is how long should I be cycling on a bulk phase before cutting again.
 
Man, I honestly would give it a few more weeks on your diet and then add maybe enough calories to go to maintainence and start lifting harder and heavier, and with more volume. You'll continue to burn fat because your burning more calories every day due to the increased lifting, and change your long cardio to short sessions after your lifting and to sprinting, hiit or something similar and a short cardio session for off days of lifting. Then you'll be able to do that for 6-8 weeks give or take, and then bump calories up a little bit more to do a lean bulk, accelerate your muscle growth and keep your total body fat under control. Your going to be burning even more fat at that point because of the increased muscle mass so even will a +500 cal over maintainence, you will be burning 200 of that, so 300 can go towards fat, muscle, whatever. who knows. but you need that excess. I also suggest you concentrate on your macros if this is your first real bulk, because a bad bulk can ruin a great cut really fast. Goodluck man.

And as for building muscle, really as soon as your muscles start to heal and respond to stimulus they grow, so you can argue that for some muscles 1-2 days some a little longer. obviously your not gona be able to look and see them growing, unless your pinning. lol.
 
Thanks for breakdown.
So, you are actually suggesting that I shoot for maintenance caloric intake in the beginning. So, if I have been burning 500-600 calories with cardio 4-5 days a week, regardless fo what I burn, I got to at least take in maintenance? No more calorie deficit. But, also no caloric excess either for awhile.

At the same time, the total calorie burn shouldn't be as high anyway, because i'll do the interval training instead. It's some calorie burn, but I wouldn't have to make up as many calories.

6-8 weeks of this intermediate phase between cutting and bulking? Is that what your getting at...just to be clear

Should be relatively easy, since I would certainly like to eat a bit more with extra protein per meal, as well as, a extra protein shake or two would be nice.

What it also be okay to continue maybe 1/2 diet stack like the following to help with clean bulk:
CLA 1.5 grams twice a day
EGCG 150mg twice a day
Caffeine 100mg twice a day (morning and afternoon)
L-Carnitine 500mg twice a day
Krill Oil 1.5grams/day (I have a hard time with fish oil)

Haven't started creatine, but certainly will.
 
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if bellyfat is of the visceral kind (VAT= Visceral Adipose Tissue) it has to burn like all other fat......BELIEVE NO ONE ELSE.......its much harder to lose than sub-q fat.......when fat burning it will hit subq fat cells first and visceral secondary.....which means you will lean up but look like the pregnant muscle guy............now the viscereal fat is the hard part....ask ANYONE here if they say otherwise they are lying you can tell them i said so...............anyways thats where patience, hard work and plenty of goodies come in handy (good thing i have plenty of goodies huh?DNP baby!!!!!!) .............sumertime here i cum
 
It's true belly fat is the devil. I just came off a bulk and I leaned up and still have a gut and it's more obvious lol.

And yes thts essentially what I am saying. Basically the extra calories your adding based on your current maintainence will be your new deficit when your maintainence rises once you start building muscle. If that makes sense. But it I simply a humble suggestion.
 
I was just talking to a friend about this. There is really no way to "target" belly fat but what you can do is know how to get rid of it the easiest. Cardio Cardio Cardio and also cut off carbs at night COMPLETELY. Protein and veggies only. Limit your calories per sitting don't ever over-eat. If you feel yourself getting hungry again eat another half portion extra of protein 3-4oz and go from there. Start with this and you should see great results.
 
Carbs at night?
Well, due to the nature of my work, I often have to eat dinner at about 6-8pm.

Any particular supplements that could help with this carb issue?
I keep coming back to considering lipotropin PM. Good? Anything else to help with the carbs at night?
 
EasyEJL said:
Really? For what reason? Science seems to show it the other way around...

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That's what I'm doing now. As mentioned in your article. Some what a variant due to my schedule but. I feel it is working for the little amount of time I have put in so far. If he is referring to immediately before bed in a normal diet then I can see how it might be helpful.
 
No. I would say I eat a rather large dinner at about 7pm sometimes 8pm. I usually go to bed at about 11pm. Since its not immediate before sleeping. The only exception would be if I work out late and get home at 11pm, I will have at least a O.N whey shake and maybe a 1/2 banana, and then go to sleep a 1/2 hour later (which I felt was important for recovery).
 
alewisdvm said:
No. I would say I eat a rather large dinner at about 7pm sometimes 8pm. I usually go to bed at about 11pm. Since its not immediate before sleeping. The only exception would be if I work out late and get home at 11pm, I will have at least a O.N whey shake and maybe a 1/2 banana, and then go to sleep a 1/2 hour later (which I felt was important for recovery).
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Yeah. You always need to eat after a workout. And if your bulking or training strength before. Lol. But anyways.
 
EasyEJL said:
Really? For what reason? Science seems to show it the other way around...

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''The essence of intermittent fasting is
that, instead of trying to divide up the different classes of food you eat, as many dieticians recommend, you concentrate your food intake so that you have relatively long periods of not eating.''

lol? the word he/she is looking for is, dietitian.
 
EasyEJL said:
Really? For what reason? Science seems to show it the other way around...

Invalid Link Removed
Click to expand...

I like how you worded that. "science" seems to show it the other way around. Well this is new to me I must say. Hmmm interesting. Well I work out in the p.m sometimes and I am starving afterwards so I eat about 50g Protein and veggies at night. Also my BF is around 9.5% so I dunno it works for me. I am almost afraid to try this carb thing. LOL I usually go overboard with carbs bro. Any suggestions>
 
Just saying there are a ton of guys who follow IF and/or lean gains with much success. No diet is for everyone. If you don't need to diet and can eat a lot and maintain lower bf then great.
 
MuscleGauge1 said:
I like how you worded that. "science" seems to show it the other way around. Well this is new to me I must say. Hmmm interesting. Well I work out in the p.m sometimes and I am starving afterwards so I eat about 50g Protein and veggies at night. Also my BF is around 9.5% so I dunno it works for me. I am almost afraid to try this carb thing. LOL I usually go overboard with carbs bro. Any suggestions>
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if you are where you want to be, then I wouldn't mess with it. Moreso for people who aren't getting to where they want to be its important to look at what studies show as a starting point for making changes to what they are doing
 
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