My gut (again)

[killa]

Ok, quite simply.....

I've cut out bread, chocolate, crisps, anything that's really fatty and treat like....

Been doing gym 2-3 times a week, varied exercise which has improved my fitness. I feel better, i have become more toned, my arms and legs are solid and it's nice to see something happening.

My gut has gone no where WTF....it's still the same size, or thereabouts.....why isnt it going!!!!
____________________
Cleverly disguised as a responsible adult.
Bike:- Yamaha TRX850 | Killas Biking History | Killas Gaming History | Killas autmotive history

[G]

Work out how many calories you are taking in, take in less.

Do remember that if you're doing lots of sit-ups, this will help bulk up your mid-rif, which will still be covered by a layer of fat.

Just a poke a finger (/arm) in and see how far it goes - if I've been doing decent exercise and haven't got too much weight on for me, it's very noticeable compared to the opposite.

[Simple]

every time yuo feel the compulsion to post on BCf do 10 situps
____________________
Insta - FemFeral

[Handsome]

[Simple]

[McGee]

[killa]

[Irezumi aka Reuben]

[feef]

bear in mind that exercsie teh builds muscle won't necessarily shift fat.

Changing a muscle's shape and physiology is down to the muscle fibres being torn and rebuilding, and rebuilding themselves in a way that best combats further damage. This is whyyou feel stiff and sore for a couple of days after strenuous exercise, it's the muscles rebuilding.

To shift a layer of fat, you need to do much more aerobic exercise. This is exercise where yo udo NOT get out of breath for prolonged periods. true aerobic exercise operates in the ATP cycle, where sufficient oxygen allows a complete cyclic conversion of energy.

exercising in the ADP cycle, where there's insufficient oxygen (ie you're out of breath, and I don't mean 'puffing a bit') and the muscles can't get enough oxygen to them, so the usual ATP cycle becomes a one way cycle to ADP and it stays there. (D = di, T = Tri, ie: ADP is lacking something that ATP normally has: oxygen) This results in a build up of lactic acid in the muscles. lactic acid isn't a byproduct of the ATP cycle, only the ADP cycle. If you're feeling 'pumped' and leaden, then yo're not operating aerobically.

Your best bet to shift fat quickly is to maximise the energy burn at aerobic rates, and minimise energy intake (but at a safe level, don't starve yourself). You'll quite possibly find you end up eating more, but still lose weight.

For all you proper sport scientists out there, I know this isn't 100% accurate and detailed, but I'm just trying to demonstrate the different effects of different exercise types.

in a nutshell.. stop trying to tone specific muscle groups, that won't burn fat nearly as efficiently as aerobic exercise. One of the most effective forms of that is cycling, swimming or long. brisk walks. Just don't push yourself so you end up puffing and panting.. if you get to that stage, you're no longer burning energy stores (fat) but operating on the muscles internal energy which is much smaller in quantity.

a
____________________
Mudskipper wrote: feef, that is such a beautiful post that it gave me a lady tingle
Windchill calculator - London Bike parking
Blog and stuff - PlentyMoreFish dating

[killa]

I’ve been taking in around 1500 calories a day, 2000 is to maintain your weight for a man so less should help me.
I always have a bowl of cereal now in the morning and drink water all day.

I’m not drinking fizzy pop, I have the odd beer now and then which I know doesn’t help.
No crisps, and no chocolate bars.

I’m going to the gym at least twice a week, there I will stretch out for about 10 minutes, jog for 10 minutes at a decent pace and then run the rest of the time which is anything I can do really, say 5-10 minutes.
I don’t know how long I am supposed to be running to get some results but I’m usually knackered after 20 minutes.
I think perhaps I could carry on jogging for a longer period of time, I usually go 10 minutes and then go for the burn. lol
If you keep to around 160bpm heart rate you are at peak fat burning rate, any higher and that is cardio level.

After that I’ll do some pec-fly, and some leg exercises to cool down from running.
Then some sit ups, usually 5 sets of 10, then I do some stomach toning by lying flat and raising legs 6 inches to 45 degrees.
Then I usually get on the rower and do about 5 minutes fairly hard.
The finish with some weights.
____________________
Cleverly disguised as a responsible adult.
Bike:- Yamaha TRX850 | Killas Biking History | Killas Gaming History | Killas autmotive history

[G]

When I go to the gym I try to do 2 lots of ten minutes of running/cycling/sking/rowingetc, then some weights to get my breath back, then another 2 lots.

Usually only manage 2 x 2 of the aerobic stuff, but some times extend it to 3 x 2.

Consider the exercise 'classes' - I went to 'body combat' for a bit - ok felt a bit out of place mostly, being the only bloke - but it is really good exercise and I'd prefer to be surrounded by lots of fit women jumping up and down than blokes .

[TheShaggyDA]

[killa]

So what your saying is Feef is, you can do longer excercises but slower pace. So jogging at a medium pace is the fat burner.
____________________
Cleverly disguised as a responsible adult.
Bike:- Yamaha TRX850 | Killas Biking History | Killas Gaming History | Killas autmotive history

[feef]

[froggeh]

The running is best. I managed to lose 13 KG in 3 months by running (I have since put it back on by NOT running)

(That was 7 miles 3/4 times a week - outdoors)

With maybe a game of squash once or twice a month

And I could eat and drink whatever I wanted.

Losing fat is all about aerobic exercise, and running is the most calorie burning of the lot.

[feef]

[Irezumi aka Reuben]

[froggeh]

[killa]

I don’t mind jogging now actually, I thought it was horrible at first but it was for two reasons….

1, I wasn’t fit
2, I wasn’t planting my feet properly!

I actually find now I can jog and causes me no grief what so ever, I had never done a lot of running, there is a technique. lol
Thanks for all your input guys, it’s given me some goals to reach now and not just going for tremendous burn factor.

I haven’t found the thread with the weights technique, if someone finds it that would be great.
I really like swimming, I’m gonna try and get doing that again to mix it up a bit.
____________________
Cleverly disguised as a responsible adult.
Bike:- Yamaha TRX850 | Killas Biking History | Killas Gaming History | Killas autmotive history

[killa]

[feef]

[Irezumi aka Reuben]

[froggeh]

[JonB]

This is interesting.

It's odd but I hate slow exercises. I feel like I have no progression as I like to pump quite hard. i.e I am 18 so I should be exercising with a heart rate of 140. But I go to the gym everyday and do 30 minutes on the bicycle and by the end my heart rate is about 155, so I must be going into anaerobic exercise?

But it doesn't add up, if your body is trying to get rid of lactic acid, surely that is using energy far longer after you have finished exercising?

Cause I don't just exercise to lose weight, I exercise to get fit. I want the stamina that is associated with getting fit. I have the sort of mentality that wants to improve myself. I have always been competitive. I wouldn't really want to revert back to brisk walking. I don't feel much of a difference in fitness or weight loss?

Bear in mind I am doing a specially adapted diet over the past 2 weeks of a calorie intake of 1000 a day. I don't know how much weight I have lost, but I am fitting into clothes a lot easier already.
____________________
Be careful whose advice you buy, but, be patient with those who supply it. Advice is a form of nostalgia, dispensing it is a way of fishing the past from the disposal, wiping it off, painting over the ugly parts and recycling it for more than it?s worth.

[TomR6]