Belly Trimming

[TipsusMagnus]

I'm pretty sure somebody has covered this before in here, I just can't find the thread. Mods, if I missed anything, please redirect me.

Anyway, how do I trim my belly? I know that aside from jogging, I should do ab exercises like crunches and leg raises. I've been boxing too for about 2 months now, but from the looks of it, I haven't trimmed down a lot. Well, my arms look better, but everything else improved only barely. So, suggestions?

[WhitePanda]

Fix your diet.

[CrowZer0]

If by trim you mean lose fat, crunches won't do much, cut the carbs especially at night, do a lot of cardio to burn the fat preferably HIIT.

[PASmith]

You can't spot reduce fat. Your body will remove fat where it wants to. Chances are your body will remove it elsewhere first and then your belly when that's been reduced.
Or more likely fat is being removed from all over but your belly has more of it so it doesn't notice as much.
Crunches and such will define the ab muscles so what fat you do remove will look more effective visually.

[simon s]

Diet is the only answer, but do not be fooled like many others over the word diet.
Diet is what you eat, not necessarily cutting back and eating less. Therefore evryone is on a diet of some sorts.
Cutting back the carbs is probably the way to go. How much do you know about food and diet?
Do not think about carbs as energy food, think of them as sugars.
So cereal for breakfast = sugar.
Sandwiches for lunch = sugar.
Potatoes or pasta fo evening meal = sugar. Starting to get the idea.
Do you get energy highs and lows through the day, especially about 4 or 5 o'clock, if so this could be an energy dip caused by the high sugar in your diet.
Too much sugar (carbs) and you blood sugar rises, the pancreas produces insulin which lowers blood sugar, your energy dips so you eat some carbs (sugar) and so the cycle goes on.
So where does my energy source come from, well do not totally cut out carbs, but choose wisely what ones you do eat. Sweet potato is really nice, wild brown rice is also good. Also do not trim the fat from any of the meat you eat. Good quality fat is a very very good source of energy. Olive oils can be included in this fat source.
By choosing this type of diet you will not only benefit from fat loss, but the health benefits and greater energy.
In addition to the above what type of exercise do you do?
There are many exercises (squats as an example) that will raise your metabolism throughout the day.
One more thing on metabolism. Unless you have a medical condition, your metabolism is NOT fixed. You do not have a low or high metabolism. It can be changed and you can do thinkgs to boost your metabolism.
Good luck.

[Omicron]

If you want to lose fat, there is only one way to do it:

Your calories consumed must be less than your calories burned.

Your body is efficient and wastes as little energy as possible. On days when you consume more calories than you need, your body stores them as fat to use later. The only way to then get rid of that fat is to run at a caloric deficit; if you eat fewer calories than your body actually needs, it is forced to break down that fat to release the stored energy and power itself. It's really a simple concept, but all the fad diets and fitness regimes out there would have you believe otherwise. They tend to make things seem complicated so you buy their instructional guides and meal programs. All you really need is a plan for your diet and exercise, and the discipline to stick with it.

Eating healthily will reduce the number of calories you take in every day, and exercise will increase the amount you burn, so the two together make for an effective weight loss regime. There are some good, free websites out there that let you track your weight and food intake. Once you enter your age, weight, and activity level, the site will help you determine just how much you should be eating every day, and you can keep a food journal to see how well you're doing. http://www.fitday.com and http://www.fatsecret.com are two good ones that come to mind. You might consider giving them a try.

[Ninjuries]

+ All of the above.

Eat more calories than your Basal Metabolic Rate, and higher than your TDEE (Total Daily Energy Expenditure.) I've been advised it's bad to attempt to lose more than 1lb/week though.

Have a look at the following:

YouTube- Losing Weight: BMR and TDEE

[TipsusMagnus]

Thanks a lot guys. I'll definitely keep all of your comments in mind. I plan to throw a party when I accomplish my goal. You guys wanna come? :D

[Master Betty]

If you want to lose fat, there is only one way to do it:

Your calories consumed must be less than your calories burned.



This is really the main thing you need to look at. It's basic math. Calories is just another word for energy. If you're giving your body more energy than it's using, then you store it as fat - long term energy. If you use more energy than you give your body then it has to use it's reserves of fat and you lose weight.

Easiest ways to do it - cut down on the carbs, especially bad fats and processed sugars, do a long slow jog a couple times a week, in general don't eat before going to bed and stay off the alcohol, nicotine and drugs.


*edit* sorry, you don't LOSE WEIGHT, this is just a common term used. You burn fat, theres a difference.

[Rhizome]

diet is where you start, they say abs are built in the kitchen and thats pretty bang on.

if your taking in excess calories then your not going to be able to cut the bodyfat which is essential for the 6 pack/trim ab look.

i find hitting the abs heavy obviously helps put on muscle which makes how much bodyfat you have to lose less. Some good exercises i do are full contact twists, ab roll outs superman style, crunches with weight plates, kettlebell twists etc.

[muay-thai-boy]

Eat 6-8 small meals a day, this will keep your metabolism turning over all the time. Don't ever let yourself get hungry, feel free to snack constantly on things like fruit, nuts and vegetables.

Replace all your simple carbs with complex carbs where possible e.g. wholegrain bread instead of white bread, basmati rice instead of white rice etc etc

[benkei]

Genetics is also going to play a part too. Some people get a visible 6 pack without even trying, others will always struggle and may never get the definition they want. If you are fairly thickly built/short you will find it alot harder than if you are tall. For example, alot of my mates can get their 6 pack showing just by laying off the beer for a few weeks, but they struggle to put on the muscle they want to because they are naturally taller and skinnier. I put on 8kgs of muscle in 6 months without really trying, but getting my 6 pack to come through is a herculean effort.

Bottom line is, your mileage will vary. We weren't all created equal when it comes to our bodies...

[Freeform]

Also bare in mind that the male 'fat laying pattern' will mean that you lay fat around the midsection first, and lose it from there last.

[PASmith]

Oh and I'd say the opposite of this....

do a long slow jog a couple times a week

As I understand it doing short but intensive interval sessions (sprints, fartleks etc) are better for fat loss as they raise your metabolic rate for much longer afterwards.

[Freeform]

Oh and I'd say the opposite of this....

do a long slow jog a couple times a week

As I understand it doing short but intensive interval sessions (sprints, fartleks etc) are better for fat loss as they raise your metabolic rate for much longer afterwards.

True, but the effort involved in HIIT cannot be sustained. If someone has the time on their hands to waste on distance running ;) then calories out is calories out :)

For a 'body transformation' the order of preference of training should be:

1) Lift heavy things (10kg of fat looks a lot less on a 90kg muscled body than a 80kg 'chubber', ain't it weird how the heavier guy can look healthier ;)).

2) HIIT/Tabata/Complexes (now lets get rid of the fat!)

3) Cardio Slogs (Distance running/swimming/etc) - If you still have the time and energy on your hands, calories out is calories out and this can be a fairly 'willpower easy' way to do it.

[PASmith]

Ah yes..I'm not disputing the calories in - calories out bit.
Just that intervals will give you more bang for your buck in that regard because they make you burn more calories in the long run (due to the raised metabolic rate in the hours after you do it).

Personally I'd take the Ross Enemait route and do all sorts of exercise. Long runs, sprints, body weights, weights, etc etc.
I currently do a 30 minute run a few times a week but that run is broken up into varied rounds of sprints, sustained effort, walking etc.

[Freeform]

I think we're pretty much in total agreement ;)