Home › Forums › Health and Fitness › How do you burn belly fat and gain abs?
This topic contains 22 replies, has 16 voices, and was last updated by 
John Doe 3 years, 9 months ago.
- AuthorPosts
I have some belly fat that i would like to maybe burn but not the kind of burning of lighting my skin on fire. More of just some stomach fat i weigh about 195 and am 5foot 10inches in height. I look muscular even with the fat (i lift weights) but i would like to burn some fat and maybe get abs.
Just an east coast asshole who likes to curse, If you get offended by words like fuck, cunt, shit, piss, bitch or any racial slurs then you just scroll down.
DIET will be 75% of it at least. Some may even say 90%.
Rather than thinking of “gaining abs”, think of shredding down until they show.
Think of making them disappear.Oddly enough ‘sit ups” won’t do it. Very few people do them properly, because it takes discipline and training to bring those muscles inward… and most people push them out when exercising. They are also not optimum for LOWER abs.
You can exercise your upper abs all you want
(and pretty easily – through other exercises too),
but if you concentrate on lower abs, you’ll work them all.If laying on your back , you want to contract and pull your abs down through the floor. This requires some concentration and focus. If you’re hanging from a bar and lift your knees up towards your chest (hanging crunch) , you’ll get lower ab burn very quickly.
Look into various leg lifts like these: But while you’re doing them, contract and “compact” your abs towards spine for a “lean” look, and don’t just lift your legs.
https://www.youtube.com/watch?v=64CSePX5S0M
https://www.youtube.com/watch?v=u-ZG7GehNOc
If you’re after the goal of “gaining abs” you’ll spend the rest of your life to try and maintain them stop them from turning into a gut. Bulking up your abs is how body builders with very little body fat (and all that work) can still look “fat”.
For the best “look”, abs are the muscle group you don’t want to “build” like you arms or calves. Shred down, cut and define them. They are also good to do every single day. If you work arms and shoulders one day, and legs the next, finish every workout with lower/ab leg lifts.
This is a good video. This guy also emphasizes keeping firm and tight while doing it:
If you keep doing what you've always done... you're gonna keep getting what you always got.i don’t call it a “diet ”
women always called it that all my life.
i call it “an eating plan “.
you want to lose weight fast ?
breakfast; 1 can sardines packed in olive oil.
lunch ; 1 can of sardines.
dinner; 1 can of sardines.
repeat for a week.
you will lose the fat, ( and some muscle but it will SHRED your fat off ) .
take a psyllium husk fiber pill so you can have normal bowel movements,
and you can drink magnesium..you will lose 10 pounds of impacted fecal matter in a day ..be near a bathroom !This is a great thread and I’ve wanted to look into this as well. I don’t appear to have that much body fat as I look very skinny on the surface, but I do have somewhat of a gut all around my front area of my stomach.
My current workout plan I made is pretty much this because I don’t have access to gym equipment.
10 Wide-Grip Pushups
10 Decline Pushups
10 Incline Pushups
30 Abdominal Holds
30 Side LungesI do them every other day so that muscles can rest.
s I look very skinny on the surface, but I do have somewhat of a gut all around my front area of my stomach.
intestinal health is key .
pro-biotics found in yogurt , saurkraut ,kimchi,..or a supplement will help.
the enemy is yeast, candida..
fermentation in the g.i. tract leads to bloating .
i drink a tea almost daily ..
boil fresh ginger root..half hour..
add 2 tbsp cumin seed and 2 tbsp cardomon seed ( indian food stores are cheapest )
boil another half hour.
shut off heat and add 5 green tea bags..let steep for hours if you like/overnight.
makes 2 liters ..add 5 tbsp apple cider vinegar
enjoy.
this will alkalize and detoxify you like a motherf~~~er !Im trying to keep the weight down, in the last year I’ve started getting a bit fat, after a quarter century of being able to eat like a king with no visible consequences.
So I’m doing, buying less junk, especially stuff with carbohydrates in it and jumping on the exercise bike.
s I look very skinny on the surface, but I do have somewhat of a gut all around my front area of my stomach.
intestinal health is key .
pro-biotics found in yogurt , saurkraut ,kimchi,..or a supplement will help.
the enemy is yeast, candida..
fermentation in the g.i. tract leads to bloating .
i drink a tea almost daily ..
boil fresh ginger root..half hour..
add 2 tbsp cumin seed and 2 tbsp cardomon seed ( indian food stores are cheapest )
boil another half hour.
shut off heat and add 5 green tea bags..let steep for hours if you like/overnight.
makes 2 liters ..add 5 tbsp apple cider vinegar
enjoy.
this will alkalize and detoxify you like a motherf~~~er !I definitely plan on doing that. I’ve been trying to get rid of my body fat for the past year but it’s hard for me to get into a new routine. However, I’ve been forcing myself to workout more and eat better every day.
What I usually eat on any given day is:
Breakfast:
2 eggs/omelet with cheeseLunch:
A sausage patty/chickenDinner:
Chicken & Salad
I also tend to drink about a half a gallon to a gallon of water daily.
I’ve been procrastinating as well. That’s mainly what’s been keeping me from getting any results. I’ve already started to get back on track with everything anyway.
i don’t call it a “diet ”
women always called it that all my life.
i call it “an eating plan “.
you want to lose weight fast ?
breakfast; 1 can sardines packed in olive oil.
lunch ; 1 can of sardines.
dinner; 1 can of sardines.
repeat for a week.
you will lose the fat, ( and some muscle but it will SHRED your fat off ) .
take a psyllium husk fiber pill so you can have normal bowel movements,
and you can drink magnesium..you will lose 10 pounds of impacted fecal matter in a day ..be near a bathroom !will the sardines be just regular ones? Or can i chose ones with mustard?
Just an east coast asshole who likes to curse, If you get offended by words like fuck, cunt, shit, piss, bitch or any racial slurs then you just scroll down.
Anonymous5breakfast; 1 can sardines packed in olive oil.
lunch ; 1 can of sardines.
dinner; 1 can of sardines.I haven’t seen that plan before but I can guarantee it’ll work, if you can stand the boredom.
Both Fat and protein are satiating and Fat initiates zero insulin production, and protein next to none, especially in small quantities.
You’ll have almost no hunger pangs after the first couple of days and most of that will be psychological.You’re right in wanting to reduce visceral fat. It’s the dangerous fat!
Subcutaneous fat seems to be relatively harmless but it’s the one that causes the most emotional pain.
Non-alcoholic fatty liver disease is mostly caused by excess sugar consumption.
The glycemic index of sugar is actually less than that of bread but that’s misleading.
Sugar is made up of glucose and fructose and the body can’t recognize fructose so it goes straight to the liver and is stored. Insulin is only released in proportion to the 50% of glucose in sugarAs long as you keep eating high calorie dense processed foods your body will continue to pump out insulin to cope with the unnatural blood sugar highs.
Insulin stores excess energy from the blood stream to the cells,,,,,,but it doesn’t just miraculously disappear, so your body is constantly in fat storage mode.
You’re always eating and always feeling hungry because of excess fat storing insulin levels. It doesn’t matter how much you eat/binge, you’ll always be hungry again in no time if you keep eating blood glucose spiking foods.Losing weight and keeping it off is all about Insulin levels, not will power and discipline,,,that always fails long term.
Laziness and gluttony are symptoms of Metabolic syndrome, not causes.Watch this doctor’s videos and visit his website:
Lose weight fast with weight loss expert Dr. Berg
https://www.drberg.com/Hi, my name is Dr. Eric Berg DC and I want to send you some vital information revealing why you’ve been having a rough time losing your belly.
Society asks MGTOWs: Why are you not making more tax-slaves?
Anonymous25You can’t do spot fat reduction. Fat is first on last off. On a male fat on the stomach is first on last off.
A long term strategy you can stick to is best for slowly getting the weight off. Any kind of crash diet will bounce back.
Aim for losing 2 pounds a week. One pound from diet by reducing calories (that’s 3500 calories in a week) and one pound from exercising (easily done).
Eat plenty of veg and get your 5 a day, they are full of fibre and fill you up.
Stay away from any kind of processed foods. They are full of crap and will make you more hungry. Eat whole feeds, the closer to how nature prepared them the better i.e. stick some new potatoes in the microwave rather than frozen oven chips.
If you do this regularly over a period of weeks your appetite will begin to taper off.
Best tip is to avoid spiking your insulin. So avoid sweet and sugar and processed carbohydrates such as white bread and pasta.
Make sure you get a decent breakfast with some type of complex carbs like oats. Low fat low carb whey protein helps too especially for breakfast in some low fat yoghurt.
For your abs to show your body fat will need to be down somewhere in the region of 8-10%.
I’m very curious to try the sardines plan for a week and see how that goes.
Courage is the key to life itself - Morgan Freeman
breakfast; 1 can sardines packed in olive oil.
lunch ; 1 can of sardines.
dinner; 1 can of sardines.
repeat for a week.No kidding? Never heard that – even as a rumor. I’m intrigued.
I’ve been “fit for life” (the book) consciously since I was 21. No carbs or proteins on the same plate. Fruit and salad first. 4 or 5 small meals 3 hours apart instead of 2 or 3 big meals when hungry. Served me very well, even when I’m not kicking ass physically.
Eat one cookie, just don’t eat 5 etc.
Some of my meals are only meat and nothing else.
I also agree with Alec Baldwin when all he did was cut chocolate(!) and sugar out. He dropped like 40 pounds in 9 months without trying. Lots and lots of water can have the same effect on most body types. But if you like chocolate and can manage to cut it out, you’ll notice.
And forget soda.
If you keep doing what you've always done... you're gonna keep getting what you always got.I’m 6’3″ and weigh about 212 pounds, lb, whatever, we use cm and kg here in Europe, so that’s 192cm and 96,5kg). I’m skinnyfat, which means I have rather thin arms and legs, am not broad-shouldered, but I have the belly of a 6-month pregnant woman, sigh.
My problem with losing weight is that I can’t go out running or visit a gym due to a medical condition, which means I’ll have to try it in a slower way. Here’s what I usually eat on a daily basis:
– breakfast: two slices of brown/multigrain bread with either cheese or meats, with a glass of milk.
– lunch: same as above, often with tea or again milk.
– dinner: a good plate of homecooked food. I can’t cook a lot of dishes, but the basics are good enough for me (rice/potatoes with meat and (green) vegetables, sometimes a homemade pizza when I feel like it).
– evening: for some reason I always get the munchies around 10 or 11pm, which means I gobble down two more sandwiches, except when it’s weekend, then I open a bag of chips and eat about 25% of that (which would be about 50 grams as a bag over here usually contains 200 grams of chips, no super-sized American stuff 😉 ).Doesn’t look like much in my opinion, but I’ve been gaining weight since the age of 29 (I’m 32 now) and can’t seem to lose it. I take short walks about 2 or 3 times a week (say 1,5 to 2 miles) and have a hometrainer which I use 2 to 3 times a week. Can’t do that for long because my leg muscles are becoming acidified after a mere 3,5 miles on the lightest setting…
I sit a lot, more than a person working in an office, but I don’t snack or ever buy junkfood. There’s no chocolate, cookies, hardly any soda, no coffee, so other than sitting on ass all day I have no idea where that belly came from. I used to be able to eat like a king and people always wondered where I stored all that food in my skinny-as-f~~~ body (used to weigh around 160 pounds @ 6’3″).
edit: I don’t need to gain abs, I just want to lose about 20 pounds).
"One of the best things internet exposed is just how insane women are." - Freeman_K
I find pre-cooking helps me stay disciplined.
I normally cook up a kilo of chicken breasts on a sunday evening and split them into tupperware bowls. When i get home from work, i work out and then just add salad to the chicken. It also saves wasting time cooking during the week.
Damn..sorry for the delay. .
A guy I work with told me the sardines was a u.s.navy seals “diet”..
It works like a charm. .
The craving for carbs is pure torture tho..
I like skinless, boneless sardines in a can packed in olive oil. .
I’m sure any type you can choke down will do..
My cousin has a friend. .gay guy ..who is always talking about “sensible portions “..he’s right.
The sardines will kick start the process. .
Eating right will continue it..As a former personal trainer, my best advice for this goal is to look what you are putting into your body first. Chances are, if you have belly fat the food intake is what will need the most discipline. Trust me, any idiot can workout and there are well over thousands of programs out there that last for one maybe two hours a day. So what will you do for the other 22-23 hours?
I’ll tackle this issue on three parts. First, count your calories. I know this seems harsh but try this app Myfitnesspal. It pretty much does all the work for you. Try it for one week and be honest what you are putting in your body. Some people have recorded 4000 or sometimes 5000 calories. It can come in the form of a latte from starbucks, to several sweet laced fruit juices or sodas.
Second, do not buy anything in the grocery store that comes in a box loaded with preservatives. They are loaded with various chemicals designed to keep you feeling hungry so you can eat more. In order to eat more you will need to buy more. Great for business, poor for your health. Buy fresh fish, chicken breasts, lean (and I mean Lean) red meats, and invest in some kind of protein powder (I use isopure, syntha-6, Metrx). Buy fruits and vegetables that will fill you up and you can make creative recipes. I personally like pears, grapes, blueberries (sometimes squash) and bananas for fruits. (Note: some of these items spoil quickly, I freeze a lot of my produce. Try frozen blueberries they’re a real treat) For vegetables I buy, spinach, broccoli, cauliflower, and zucchini. Youtube the following recipes, “spaghetti zucchini” “Spaghetti Squash” “Cauliflower pizza” “Cauliflower Hash Browns” “Broccoli crust” Just because you’re eating healthy doesn’t mean you can’t mimic certain things you enjoy which will not be as bad on the calories side as the original.
Third, a combination of strength and cardio training is key. The cardio will keep your heart rate high to burn the fat but the strength training is what transforms the muscles. Resistance is key, it doesn’t matter the program, ensure you put some kind of resistance in your total body program not just your abs.
I hope this helps.
If it costs you your peace of mind, then it is too expensive.
This is an area I need work on. I went to the doctor’s last Thursday, and got my test results in this morning. The nurse said everything is functioning normal, but the bad cholesterol can go down with me losing weight (I’m 5’10”, age 33 and weigh 255lbs). Part of that weight gain was a major side effect from having to take Risperdal medication for my autism, and I went from 215lbs to 250lbs all in the same month. It was a rapid weight gain and I’ve spent the past 4 years stuck at 250lbs. Luckily for me, my gym membership at my local XSport Fitness is recently renewed and this time now that I’m driving again, I don’t have to bike ride 6 miles to get there, leaving me too drained to do anything there, and 6 miles back.
The foods I eat regularly are:
Breakfast (very rare meal, often this meal is skipped): 6 – 12 scrambled eggs with mushrooms, broccoli, onions, cheese, and scallions.
Lunch (none).
Dinner (10:30 PM):
Sunday: My dad makes chicken legs, asparagus, mashed potatoes.
Mondays salads with grape tomatoes, mushrooms, onions, white kidney beans, black olives, lettuce, solid white tuna, cottage cheese, sharp cheddar cheese shreds, olive oil, either balsamic or red wine vinegar.
Tuesdays: 5 tilapia fish cooked in lemon juice, frozen broccoli, and canned spinach with scallions sprinkled all around the plate.
Wednesdays: Pizza
Thursdays: Whole chicken, and I do eat the whole chicken with brown gravy for dipping.
Fridays: Chicken breasts pan fried in olive oil and spiced with Mrs. Dash and lemon pepper.
Saturdays: Whatever my dad comes up with when he and I have movie night.Yes, I will confess to eating some enemy foods. I do eat Doritos, a pasta with a white cream/parmesan sauce, and I drink root beer a lot.
You know it’s amazing that the test results I got today from my blood/urine test are what they are considering I don’t always eat the best, nor do I do the most activity. There’s no threat of any kind of health issues. Although my cholesterol is still good, but not good-good and would be better if I lose some of this 250lb stomach I call The Life Form.
Because of the price of foods the way it is at my Aldi Store and the state giving me half as much in SNAP benefits as I used to, it’s hard to buy the right foods, and that’s why I eat my meals once and at the end of the day. That could explain the acid reflex I’ve been having, causing me to cough a lot. I would get off these government benefits if one of these damn employers would look past my autism and offer me a chance to work some where. All the PC skills I have don’t seem to be cutting it. That’s why I’m trying out a possible computer/eBay business this month.
https://themanszone.webs.com/
My suggestion to getting information about how to gain abs and get ripped is go to YouTube and look up the YouTube channel Six Pack Shortcuts. It’s a guy who has been working out since high school, and he does workout videos, tip videos and nutritional videos. He’s a great learning tool. By the way, go to anywhere on YouTube on search up gaining abs and a ripped body. One other channel that is good for workout videos is Scott Herman Fitness. He has been working out since the age of 12, worked in fitness clubs, and is considering starting his own fitness business, and he looks great and does a s~~~ load of work I couldn’t do. I wouldn’t be surprised if he considers CrossFit some day.
Speaking of CrossFit, my brother did that for a while and said it was brutal, after seeing Dan Bailey on a CrossFit YouTube channel, I believe him. He had to stop because it was killing his joints. CrossFit has got to be the most insane thing when it comes to working out. I’ve never seen such brutal workouts in my life.
https://themanszone.webs.com/
I went from 98kg to 90kg shredded in 5 weeks. I was training twice a day, weights in morning and cardio in evening 6 days a week, plus I used Gregg Avedon’s eating plan. I was never hungry and used my watch on countdown timer every 2 1/2 hours so i never missed a meal or protein shake. I also had zero caffeine and alcohol.
The book is Muscle Chow:
- AuthorPosts
You must be logged in to reply to this topic.
921526
921524
919244
916783
915526
915524
915354
915129
914037
909862
908811
908810
908500
908465
908464
908300
907963
907895
907477
902002
901301
901106
901105
901104
901024
901017
900393
900392
900391
900390
899038
898980
896844
896798
896797
895983
895850
895848
893740
893036
891671
891670
891336
891017
890865
889894
889741
889058
888157
887960
887768
886321
886306
885519
884948
883951
881340
881339
880491
878671
878351
877678
