What To Do

Social Bookmarks

Feeds

Runner's Training Tips: How to lose belly fat

Bottom of Page

1 to 11 of 11

  1.  
  1.  
    edisonxc2123
    How do i lose belly fat to expose my abs
  2.  
    rpetreccajr
    Two options. Lose fat overall and it will come off the belly as well or liposuction.
    • CommentAuthorFree Memberdbikekc01
    • CommentTimeFeb 5th 2009
     
    dbikekc01

    I read recently that in order for men to "expose" their ab muscles, they need to get down to around 9% body fat - Women are slightly higher.  YMMV.

    But to answer your question, burn it or suck out of your skin (lipo).  I choose to burn it and am still working on the part every day.

    • CommentAuthorFree Memberjayyerex
    • CommentTimeFeb 7th 2009
     
    jayyerex
    There is no way around it.(no pun intended)  Hard work, sweat, perseverance and consistency.  Pills and fad diets will never work because they are temporary in nature.  Make hard work and exercise part of your daily routine, eat a balanced diet and you will get there.  Good luck, Jay 
    • CommentAuthorChampionship Membershipjendelush
    • CommentTimeFeb 7th 2009
     
    jendelush

    There's one thing that's been coming up in a few studies lately.  Those who gain fat right around the middle usually have a higher cholesterol level and can do well on more balanced diets like South Beach or other mediterranean diets, or plans like the Zone.  Replacing empty carbs in your diet with lots of vegetables and fruit, plus replacing saturated fat like you get in red meat and full fat dairy with good fats like in olive oil and fish, are great ways to get started.

     One other thing to note:  I am fairly thin but I've never been able to see my abs.  But recently I've gotten to the 30 miles/week mark in training for an upcoming marathon, and it's pretty amazing how much the weight is coming off my middle.  My previous running level was around 15-20 mpw, and I had to rely much more on my diet to keep the weight off.

     Hope that helps!

    Jen

  6.  
    chrisjonesfg
    The level of 9% body fat mentioned above may well achieve the desired 6-pack effect, however, it is likely to be dangerous. My understanding is that, for most men, anything less than 15% achieved through dieting and or exercise is undesirable and should not be aimed at without at least supervision from a qualified person (some do achieve it naturally). Personally, I have been able to avoid such a danger zone by a country mile...
  7.  
    hockeyrunner

    All my experience and research suggest that losing your ab fat and gaining a six pack takes a combination of a lean protein, low carb (hi fiber complex carbs - lots of fruit and veggies), low fat diet, aerobic exercise (running), and resistence training to build more upper body muscles and a stronger core.

    Over the past year I've been able to reduce my body fat to 10.7% and my BMI to 25 through diet, running 25 miles per week and strength training.  Still not showing the six pack, but close.

    I really think the resistence training is important!  I disagree with the above comment that anything under 15% body fat (for men) is dangerous.  As long as you consume a reasonable level of calories daily, then 8 - 10% body fat is quite safe and reasonable for an athlete.

    • CommentAuthorFree Memberleezer
    • CommentTimeFeb 18th 2009
     
    leezer

    I really think the resistence training is important!  I disagree with the above comment that anything under 15% body fat (for men) is dangerous.  As long as you consume a reasonable level of calories daily, then 8 - 10% body fat is quite safe and reasonable for an athlete.

     Yep, that's true.  10% isn't even safe and reasonable for an athlete, but any man in his 20s. It's an excellent percentage to be at, to be commended for, and certainly not the average.  15 is good when you start getting into 35+ and 40+ age. 

     You can find charts all over the net with percentages.  Here's one I found in a few seconds: http://www.fatfreekitchen.com/weightloss/body-fat.html.  You can go with one of these or one that says 10-18 is okay, anything more is "risky."  I personally like this one because it gives the value ratings.

     And I agree with everyone else.  It just takes work.  If you're unfortunate like myself and the tummy is the last place you lose the weight, you're only going to reach it by losing it everywhere at the same time heh.

  9.  
    running.beast

    Some people my not be able to get a six-pack but resistence training is important in increasing muscle mass which will burn more calories overall but no matter what diet you use you still have to burn more than you consume and I disagree with the comments of the 10% body fat.  I'll be 40 Monday and my body fat is under 10% and has been for most of my life.  I'm not an elite athlete by any means; I'm strictly an age grouper but I incorperate a healthy diet (for the most part; beer and I get along well) and I do a lot of resistence training. (Mostly body weight exercises now, pull ups, dips, pushups, etc)

  10.  
    chrisjonesfg

    Firstly, I don't claim expert status, but had the benefit of guidance from the dietician from the British Olympic rowing team... Many people are naturally below the 15% level mentioned, others get below it with no ill effects. The example above bears this out (but is a sample of one). However, I have also observed individuals reducing their fat levels with resultant unpleasant side effects ranging from mood swings to 'unwanted hair growth' (in women) and effects on the menstrual cycle.

    My sense is that the majority of contributors to this forum are probably training regularly and at an above average level. I'd suggest that, for most, the issues of fat levels will take care of themselves as long as people maintain a healthy, balanced diet.

     

    My concern is that somebody might read some of the comments above and set themselves a 'target' which may incur risk: I would urge anyone please to take professional advice, so they understand their own physiology and can make properly informed decisions

  11.  
    rpetreccajr
    Men's and women's bodies are different. What is a healthy percentage of body fat is one of those differences. Women require a higher percentage of body fat than men to avoid some of the effects you mention. Individuals within the various genders are also different and have different needs. Anyone who takes anything posted on this site as scientifically valid is taking a big risk. What people post here is opinion and personal experience and possibly links to more authoritative sources. Caveat emptor!

1 to 11 of 11

  1.  

Report Offensive Content