Losing stomach fat

[Alex01]

Can anyone offer advice on how to lose stomach fat? I'll be more specific since that seems like a dumb question. I'm not fat or even overweight, my arms are pretty strong (I started working out regularly on this thing called an Air Dyne, its a full body workout but it's nothing like lifting, which I plan to start within the next few days) but I have some fat around my stomach. Would doing say 200 crunches a day make a difference here? Besides lifting is there anything I can do at home to make any fairly significant changes? A couple months ago (2 or so) I stopped eating fatty shit like goldfish and now if I have a snack it's something with very little fat like Saltine crackers or something, but I know I need to specifically train my abs as well.

[Psychostick]

No you can't sport reduce, no 200 crunches a day wont help you, just go on a calorie deficit diet and it will go.

[Ted Stewart]

This is second hand info, so take it with a grain of salt.

You need cardio to burn fat. Tricking and muscular exercise use short bursts of energy, giving your body time to recharge your battery from other sources. Long term continuous exercise is required to really break down fat.

There's an organ, the name of which I can't remember, that stores energy for when you need it, and you need about a half hour of cardio to really burn through that reserve. Any cardio you do after that starts to burn fat.

I've been trying to trim off that last inch of fat myself, and I HATE turning off the tricking instincts that say DO IT HARD so that I can actually make it through any length of time on a bike. I keep trying to up the intensity to make it challenging right at the beginning, and that makes doing it for a long period of time impossible.

Edit: To clarify that second paragraph, you need more than a half hour of cardio to START burning fat. If you really want to get rid of the gut you'll have to do 45 min to and hour cardio sessions.

[Electro]

do some stomach exercises ,it should do it

[Rahf]

No you can't sport reduce, no 200 crunches a day wont help you, just go on a calorie deficit diet and it will go.

Quoted for truth, the rest posted in this thread is bullcrap.

Ted Stewart I'd like to see some kind of backing on that theory you've just posted before I'll believe it.

*Edit* You're 15, stop worrying about abs. Bulk and come back in a couple of years. What Wesker has written below me applies.

[Wesker]

You are 15, you don't need to lose fat. Bulk for 2 years and then repost.

[anfeyd]

You should not worry about fatty foods, unless they are unhealthy fats - a mega dose of saturated fat, or any trans fat.

[Psychostick]

Ted's talking about glycogen stores, which aren't an organ at all.

[Rahf]

Ted's talking about glycogen stores, which aren't an organ at all.

Glycogen stores last easily over the hour for a normal human being. For people performing physical exercises regularly it can be at about 2-2½ hours.

Fat burn is still active even though the body primarily draws energy from glycogen. When you do something on a very high intensive level and start to build lactic acid you know that you won't burn fat. Since the body cannot transport oxygen fast enough to supply the muscles. And they therefore ONLY work on glycogen and the lactic acid build-up.

Trust me, when you've depleted glycogen. You'll feel it, and it sucks.

[Psychostick]

Edit: Re-read up glycogen stores, its probably more like around 2500-3000 (based on average 65kg 12% bodyfat) so more or less depending on your weight etc.

[Rahf]

Edit: Re-read up glycogen stores, its probably more like around 2500-3000 (based on average 65kg 12% bodyfat) so more or less depending on your weight etc.

Remember though, height and muscle size plays in so it varies alot yer.

Wesker and Karlnold knows what I mean when I say "Bonk" or "Hit the wall". A saying for when your glycogen stores are depleted and things start going REALLY heavy since you're just working on fat. Anyone who has done a 2+ hour jog knows the feeling.

Karlnold should bloody well know since he was a special forces man.

[Ted Stewart]

After some research I didn't have time for this morning..

The omentum envelops both fat and sugars. Going from my high school bio, the order of easiest to most difficult to break down for energy is sugar -> fat -> protein. So it makes sense that you need to burn through your sugar reserve before your body will really start to focus on fat. That's hardly a medical discussion, but it does make sense.

Hopefully that clarifies things a bit.

[Alex01]

Thanks for the posts. You're right to say I'm too young to worry about abs, but I'm not trying to build a six pack I just want to lose the extra belly fat. I'm definitely not thin, but not fat also (160~, no real chest muscles but my arms and legs are fairly strong). I was planning to start lifting 3 times a week starting next monday, and going on like that throughout the summer. I can't really do any tricks yet besides super basics like kip-ups, bad tornado kicks, and good cartwheels/bad 1-handed cartwheels. I'm taking TKD at the same time and my instructor knows some basics tricks like aerial and backflip, so I'm taking my time with that. But I do want to be in better shape for when I start tricking seriously.

Sorry for the rambling and lack of paragraphs.

[Zenrenn]

So summarizing this..You need to do cardio workouts for 1-2+ hours to start burning fat anywhere else on the body? Eating healthy will cut body fat but at a slower rate than cardio?

[cepopeye]

ok 2 hour cardio tomarrow at 5 am ahah bedtimmmeeeee

[Ted Stewart]

So summarizing this..You need to do cardio workouts for 1-2+ hours to start burning fat anywhere else on the body? Eating healthy will cut body fat but at a slower rate than cardio?

Cardio and a healthy diet are different sides of the same coin. Cardio will burn fat, while eating well keeps your body from putting it right back between sessions.

[Psychostick]

For fucks sake YOU DO NOT NEED TO DO 2 HOUR CARDIO SESSIONS TO BURN FAT!

Going on a calorie deficit diet will start you burning fat, running out of glycogen is not something you want to do as rahf said.

[Rahf]

After some research I didn't have time for this morning..

The omentum envelops both fat and sugars. Going from my high school bio, the order of easiest to most difficult to break down for energy is sugar -> fat -> protein. So it makes sense that you need to burn through your sugar reserve before your body will really start to focus on fat. That's hardly a medical discussion, but it does make sense.

Hopefully that clarifies things a bit.

Ted, as you say you have a basic understanding of this and in theory you have a point. But in reality it does not work that way. You are still wrong.

True that after you've run out of glycogen, your body is working solely on burning fat. But the problem remains: You can't go for long after burning out, it is willpower that determines how long you can go after that.

Even if you have a fairly high glycogen level, the body will still burn fat if you keep the pace of your exercise to about 70% of max capacity. One thing to watch out for is lactic acid. When you feel it building up you know that you are NOT burning fat. I gave a short explanation in an early post.

There are alot of variables that go into fat burn. Cardiovascular exercise is one and a calorie deficit is the other. Remember though that if you are NOT on a calorie deficit, cardio won't burn your lard away since it's getting replaced.

[Gusch]

For fucks sake YOU DO NOT NEED TO DO 2 HOUR CARDIO SESSIONS TO BURN FAT!

Going on a calorie deficit diet will start you burning fat, running out of glycogen is not something you want to do as rahf said.

Those cardio sessions do jack shit anyway if he doesn't change his caloric intake.
I recommend HIIT (High Intensity Interval Training). It's extremely effective for reducing weight. Not because you actually burn fat, but because it increases your metabolism dramatically.

[Heratat]

Finally someone recommended HIIT. You know what's better? http://www.alwyncosgrove.com/Energy-System-Training.html

Do that. I did and DO that. It works GREAT. Almost all effects of cardio/hiit come after you're done running.

Also, don't do the whole 'Next Monday I'm going to go do blah' shit.. that's horrible. If you're going to do something DO IT NOW. Get out there and start whatever the hell you're doing. You can fine-tune it later -- all you're going to do with this is make up a reason not to do it Monday. Want to do it? GET YOUR ASS OUT THERE AND DO IT.

[Psychostick]

That pretty much is HIIT.

[XArasX]

EDIT* aahhhh nvm i answered my own question

[anfeyd]

I did tabata sprints last summer while eating like a shit face (meaning, not a lot), and I shed the pounds.

As of now I walk on a treadmill three times a week- nothing special but I'm going to utalize it until it stops working.

[mattt]

You are 15, you don't need to lose fat. Bulk for 2 years and then repost.

Yes, because 15 year olds can't be fat.

[Syn]

yeah... and your point?

[mattt]

I was pointing out Wesker's ignorance.

[Rahf]

Wesker has a perfectly good point since 15-year olds are probably still in puberty. Which means hormones, growth and general development will cancel the fatness out quicker on them than on us if they just keep training and watch what they eat. Plus the fact that they are guaranteed to be damn skinny unless they are farmer kids.

Who the hell said a sixpack on a 15 year old is some kind of norm? Goddamn kids.

[Alex01]

Also, don't do the whole 'Next Monday I'm going to go do blah' shit.. that's horrible. If you're going to do something DO IT NOW. Get out there and start whatever the hell you're doing. You can fine-tune it later -- all you're going to do with this is make up a reason not to do it Monday. Want to do it? GET YOUR ASS OUT THERE AND DO IT.

I would do it this weekend but I had/have a huge project :(

[Rahf]

I would do it this weekend but I had/have a huge project :(

Unless the project involves you working from the moment you wake up to the moment you go to bed with short breaks to eat. You have no excuse NOT to do something about it.

Being lazy is not an excuse.

[Ashtar]

True that after you've run out of glycogen, your body is working solely on burning fat. But the problem remains: You can't go for long after burning out, it is willpower that determines how long you can go after that.

Even if you have a fairly high glycogen level, the body will still burn fat if you keep the pace of your exercise to about 70% of max capacity. One thing to watch out for is lactic acid. When you feel it building up you know that you are NOT burning fat. I gave a short explanation in an early post.
When your glycogen runs out then you can't be as explosive, but you can keep moving. You do get some back from lactic acid conversion after a bit of a delay though.

Actually, when you feel lactic acid building up, you are still burning fat. Your aerobic system is always working. When lactic acid buidls up, it means you have maxed out the aerobic capacity wherever the acid is being generated, because it's being generated by anaerobic metabolism of glucose stores, which is inefficient and produces it as a byproduct.

Maybe what you meant is when the lactic acid starts building up, it means going any harder won't burn any more fat. I'm not sure about that though... because aerobic metabolism can use both fat AND glucose for fuel. If you're using up the glucose anaerobically, maybe more fat will need to be released to fuel the aerobic system. That'd be sweet. Someone needs to test that.

[Rahf]

I'll clarify what I meant with an example:

If you walk in a slow pace the total energy your body consumes is going to increase, but the relation between sugar- and fatburn is roughly the same. If you start running the total energy consumption is increased further and your body is gradually stepping up the burning of sugar compared to the burning of fat. Your body still increases the total fat burned but when in comparison, sugar is taking over. If you run at sub-maximal level you are going to bring the energy levels up another notch and now your body is working solely on sugar since your body cannot keep the pace in terms of supplying oxygen. This is also what builds up lactic acid.

Fact remains that when you have burned through your glycogen, you feel utterly beat and if you're not an experienced runner or have a very stubborn mindset. You won't last much longer.

[XArasX]

AGH, explain again why a 15 yr old can't be fat. Puberty or not there are alot of obese kids in the U.S , so being overwieght, no matter what age, should be delt with. Alot of kids my age are perdy skinny too, so though you might still be in puberty i find no reason not to make yourself stay in a good wieght.

[Rahf]

AGH, explain again why a 15 yr old can't be fat. Puberty or not there are alot of obese kids in the U.S , so being overwieght, no matter what age, should be delt with. Alot of kids my age are perdy skinny too, so though you might still be in puberty i find no reason not to make yourself stay in a good wieght.

Nobody here has said anything about NOT being fat or NOT bulking up. On the contrary we tell people your age 9 times out of 10 to bulk up. What I personally cannot tolerate are the kids who want a sixpack for summer or want to lose 20lbs in a month. Both of these cases are extreme for someone at the age of 16 and under. The sixpack is doable but there's not much there unless they've been working out (which they haven't, trust me).

The reason us 'oldies' say that kids can't be fat is because if a teen works out regularly and eats somewhat of a healthy diet (junk food included but not on a regular basis.) they'd lose those pounds or gain those pounds easily. Being as you are in a period of your life where hormones are flowing, and I mean open sluice ports here. The problem is not many kids have the motivation or desire to stick to their guns for long. I know for a fact that I wasn't.

Is that answer enough for you?

[XArasX]

Yea, and yea its kinda hard when you see peers n other people eating crap, lol. Also, I want to know if anyone has a better way of counting calories during the day when I eat crap at school, or when they'res no box to tell you what ur eating.

[Rahf]

Yea, and yea its kinda hard when you see peers n other people eating crap, lol. Also, I want to know if anyone has a better way of counting calories during the day when I eat crap at school, or when they'res no box to tell you what ur eating.

Are you on a deficit right now? If so, you could check up the numbers for the basic foods (rice, pasta, potatoes, meat, chicken, fish) and jot it down. That way you'll have a general idea of how much you'd want when you pick your meal. Ask to see if they have nutrition listing.

But my personal advice is: Don't worry too much about it. If you are training several days a week and eat moderately with most of it being fairly healthy food. You'll be fine! Control your deficit at home if you have to and eat up at school.

[Ashtar]

Who was it on t-mag (Alwyn Cosgrove?) who was going on about hormones causing differences in where accumulated bodyfat tends to go? Something about 'if I compare your scapular fat to your stomach fat I can tell if you have an insulin deficiency' or something like that. Plus all those commercials with 'cortisol and bellyfat' or whatever.

Either way, seems more endocrinological than 'crunches burn belly fat' or something when people think of spot reduction.

[Rahf]

Spot reduction doesn't work anyway.

End of story.

[Ashtar]

No... it's not the end of the story. Liposuction is one form of spot reduction. Since the genes decide which fat cells to order to take up body fat and which to release it, and since hormones carry out those orders, it's reasonable to look into methods where we can change those orders to decide which cells do this.

That's what they get at with all the creams they sell cept they probably aren't backed by any solid science. Genetic engineering would probably do it though.