Hey I'm 17 years old I just recently started training for fighting but also to get into better shape. I'm 5'7 and was 172lbs. I lost 23lbs. now im 149lbs. I've been lifting weights, running/sprints/swimming and eating healthy; but I can't seem to get rid of this excess fat around my midsection, "love handles" and chest. I know it's probably cause i need to give it more time and keep running and stuff but I was wondering if any of you guys had anymore suggestions for me. Thanks.

Just keep up the good work.

Lay off the soda and sweets.

you'll get there

<div class='quotetop'>QUOTE(mjs21 @ Jun 30 2006, 06:43 PM) Quoted post</div><div class='quotemain'>
Hey I'm 17 years old I just recently started training for fighting but also to get into better shape. I'm 5'7 and was 172lbs. I lost 23lbs. now im 149lbs. I've been lifting weights, running/sprints/swimming and eating healthy; but I can't seem to get rid of this excess fat around my midsection, "love handles" and chest. I know it's probably cause i need to give it more time and keep running and stuff but I was wondering if any of you guys had anymore suggestions for me. Thanks.
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Diet is the most important thing...but even if your eating healthy, you have to make sure you burn more calories per day than you consume.

so if you are serious about this, you will need to read the nutritional info that comes with most foods and measure the amount of food you consume in a day. A good rule of thumb, for cutting while maintaining muscle mass is to lose no more that 2lbs per week.

Just be patient with it.

Oh, and make sure you do your cardio first thing in the morning. It keeps your metabolism up for the rest of the day.

<div class='quotetop'>QUOTE</div><div class='quotemain'>Oh, and make sure you do your cardio first thing in the morning. It keeps your metabolism up for the rest of the day.[/b][/quote]

I've been working out and doing cardio stuff mainly at night. I'll start doing this stuff in the morning.

<div class='quotetop'>QUOTE</div><div class='quotemain'>Lay off the soda and sweets.[/b][/quote]

Yeah i've gotten those out of my diet for sure.

Also what do you guys think about eating alot of fruit, because i absolutely love fruit i go to it instead of eating all that junk food. I'm afraid though that i might be over doing it. If you know, what do you think is a healthy limit of fruit intake per day?

Thanks for the tips.

<div class='quotetop'>QUOTE(mjs21 @ Jun 30 2006, 08:15 PM) Quoted post</div><div class='quotemain'>
I've been working out and doing cardio stuff mainly at night. I'll start doing this stuff in the morning.
Yeah i've gotten those out of my diet for sure.

Also what do you guys think about eating alot of fruit, because i absolutely love fruit i go to it instead of eating all that junk food. I'm afraid though that i might be over doing it. If you know, what do you think is a healthy limit of fruit intake per day?

Thanks for the tips.
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you should look up "The Gracie Diet".. it helps a lot to know what fruits don't mix with each other so they can digest properly and etc..
http://www.gracie.com/diet/tips.html here ya go check it out

<div class='quotetop'>QUOTE(ryun253 @ Jul 1 2006, 12:51 PM) Quoted post</div><div class='quotemain'>
you should look up "The Gracie Diet".. it helps a lot to know what fruits don't mix with each other so they can digest properly and etc..
http://www.gracie.com/diet/tips.html here ya go check it out
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Thanks.

Gracie diet looks like a crock of shit to me to be honest.

<div class='quotetop'>QUOTE(mjs21 @ Jun 30 2006, 06:43 PM) Quoted post</div><div class='quotemain'>
Hey I'm 17 years old I just recently started training for fighting but also to get into better shape. I'm 5'7 and was 172lbs. I lost 23lbs. now im 149lbs. I've been lifting weights, running/sprints/swimming and eating healthy; but I can't seem to get rid of this excess fat around my midsection, "love handles" and chest. I know it's probably cause i need to give it more time and keep running and stuff but I was wondering if any of you guys had anymore suggestions for me. Thanks.
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There are 200 ways to burn fat. Only two actually works : cardio and eating healty. Be aware of your body type, you might be an endomorph, so it would be hard to get really slim.

Nutrition is the key.

Understand and manage your Protein, Carbohydrates and Fat intake closely. These three provide different sources of nutrition and calories.

To lose weight you have to expend more calories than you intake and that is done through your diet and fitness.

Losing weight is solely about creating a calorie deficit. 3500 cal = pound of bodyweight. So cutting 100-400 calories off of your diet per day combined with cardio should help.

Lift hard and heavy. Muscles speeds up your metabolism, which burns calories like a mofo.

Thanks for all the tips guys but im not really trying to lose weight soo much as im just trying to get rid of the extra fat around my midsection..but everything you guys are saying ill take into consideration.

dont lift too heavy......... i messed up my back doing dead lifts ........... i couldnt really stand up and walk properly after that .... i was out of action for like 3 weeks.

make you're own strength and endurance course. run 1/2 mile then do a bodyweight excercise(pushups, squats, jumping jacks, mt climbers, bicycle kicks, leg lifts) and keep it up for about 3miles. thatll get you in great shap.

<div class='quotetop'>QUOTE(Throro @ Jul 2 2006, 10:40 PM) Quoted post</div><div class='quotemain'>
make you're own strength and endurance course. run 1/2 mile then do a bodyweight excercise(pushups, squats, jumping jacks, mt climbers, bicycle kicks, leg lifts) and keep it up for about 3miles. thatll get you in great shap.
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So your saying after every 1/2 mile stop and do for ex. like 20 pushups or something then run another 1/2 mile then like jumping jacks for however long ...if im following you correctly it seems to be a smart plan.

<div class='quotetop'>QUOTE(Resin @ Jul 3 2006, 01:16 AM) Quoted post</div><div class='quotemain'>
dont lift too heavy......... i messed up my back doing dead lifts ........... i couldnt really stand up and walk properly after that .... i was out of action for like 3 weeks.
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What happened? bad form? too much weight? if so how much? And do you still deadlift?

get a supplement called CLA, its perfectly natural and keeps your body from adding fat so whatever you burn off will stay off. Its all about having teh right balance in your body.

When I was trying to lose fat I started taking a Omega 3-6-9 fat pill in the morning and I noticed the results. My friend (nutritionist) said that adding these fats makes your body not store as much of the bad fats and takes some of the bad fats out with the omegas when you excrete it. Just what i found worked for me. Also, Omegas are good for your brain.

yeah omegas pwn too

<div class='quotetop'>QUOTE(dynamitemitch @ Jul 3 2006, 05:31 PM) Quoted post</div><div class='quotemain'>
When I was trying to lose fat I started taking a Omega 3-6-9 fat pill in the morning and I noticed the results. My friend (nutritionist) said that adding these fats makes your body not store as much of the bad fats and takes some of the bad fats out with the omegas when you excrete it. Just what i found worked for me. Also, Omegas are good for your brain.
[/b][/quote]

I'll look into that.

Eat Healthy and jog

Lift lighter weights and more reps rather than lifting heavy and fewer reps. Also only rest about 60 seconds between sets. Some circuit training would be good too.

I too can't get rid of it. I'm starting to think the only way is to get lipo suction. Another thing I can do massive ammounts of sit-ups. I thikn this makes the muscles in my stomache bulge out helping me get that fat look. :/

Start jogging, and watch your diet. Dividing 3 meals into 6 seperate meals might be another thing you should consider.

diet, proper nutrition, and cardio.

drink a lot of fucking water...like 1 - 2 gallons a day. It worked for me

thats not really a lot of water, that is how much everyone should be drinking every day regardless of if they are trying to lose body fat or not.

ur fine...jus keep it up and eat clean

Sprint alot too

I am one of those people who always has fat nomatter how much i excersise, the only time I really had abs was when I smoked ciggarettes and drank alot of mountain dew. I dont really care if i have a slight belly, its only a bad thing if you are inscure about it, unless you are really obese with rolls it dosent look bad.

smoke herb, eat tons of junk food, and be a couch potato.

I to have this problem, but your best bet is to do a lot of running combined with crunches and situps

Thanks for some of the ideas. I often get arrgavated and flusted but do realize that i am losing. One thing that i have realized is that it took years to get fat its going to take time to get skinny. I know that one thing about working out is all this extra energy i have

dont lift too heavy......... i messed up my back doing dead lifts ........... i couldnt really stand up and walk properly after that .... i was out of action for like 3 weeks.

that is messed up

sounds like your deadlifting form needs some work

Incorporate rope jumping weight high rep workouts and check out Bas Ruttens 's MMa workout DVD its pretty good.

I meant Low Weight High Rep Workouts For Fat Loss And Defenition

cutting animal fat out of your diet helps the progress along fast, but you have to replace the things you get from that (protein to name one) with the foods you are eating, also, having a negative attitude increases abdominal fat (i am dead serious), lastly, when you are training, you should be drinking lots of water, but be careful because this can make you bloated, so when you are drinking water, swish it around in your mouth a bit, this tags the water with an enzyme that processes it faster. OR you can just take a health education class at a local community college and get all this great information plus more like I did. I hope it helps. Long live MMA.

Running on an empty stomach will help a lot

I'm 5'10 and used to be 200-215 lbs and started lifting weights and now i'm at 185-180lbs. I just started to incorporate cardio into my routine and I notice alot of the fat around my waistline has started to decrease. So, bascially lift weights (go heavy/less reps for muscle, light/more reps for definition) and cardio(running,**swimming works best**, jump rope). I also started some boxing drills which helped my cardio alot since I have asthma. So keep up the good work man and most importantly don't give up!!

Wow I haven't checked this thread in awhile..thanks for all the help guys! I've been improving everywhere now i just need some more defenition! Im starting to have a six pack which is weird cause i've never really been in good shape...ever. I've been mainly just doing cardio stuff, but i need to get back into the gym.

unless your a natural fat person if you consistently run every other day for a mile for 3 months you should get relatively in shape no matter what you eat

unless your a natural fat person if you consistently run every other day for a mile for 3 months you should get relatively in shape no matter what you eat

I lost 30 lbs in 4 months running every day anywhere from 1-3 miles but also doing sprints, swimming and lifting. And my diet is very strict. So i guess you could lose weight just running one mile everyother day but i doubt you'll lose much weight espcially just eating what ever you want.

Now I need more help...now that I lost most of the fat (still got some) that i wanted lose I want to hit the gym to hopefully burn the rest of the fat off and get muscle defenition. I was wondering if any of you guys had some structured workouts i could try...mainly ones to get ripped (not to sound too gay...but look similiar to brad pitt). Thanks.

Thanks for all the tips guys but im not really trying to lose weight soo much as im just trying to get rid of the extra fat around my midsection..but everything you guys are saying ill take into consideration.


I stopped reading the posts so forgive me if this has been mentioned...


at 5' 7" and 145 I think it was....and you still have the flab..then it means one thing....the infamous "Skinny-fat" syndrome....well its not really a syndrome...you lost weight to fast. The only thing that will really help you out is eat really healthy...eat over your maitnenance level of calories for 2 weeks then go back to your maitenence calorie level and be lifting weights the whole time.

I think someone said don't lift heavy....well, you SHOULD lift heavy. Lift as heavy as you can with proper form and just don't go beyond your limitations. I know its weird to think you have to eat more...especially if you think or you have been overweight but its true.....you lost a lot of muscle when you lost that 20+ lbs ..in fact it was mostly muscle you lost.


DON'T GIVE UP!! you can do it!!

CKzen

I stopped reading the posts so forgive me if this has been mentioned...


at 5' 7" and 145 I think it was....and you still have the flab..then it means one thing....the infamous "Skinny-fat" syndrome....well its not really a syndrome...you lost weight to fast. The only thing that will really help you out is eat really healthy...eat over your maitnenance level of calories for 2 weeks then go back to your maitenence calorie level and be lifting weights the whole time.

I think someone said don't lift heavy....well, you SHOULD lift heavy. Lift as heavy as you can with proper form and just don't go beyond your limitations. I know its weird to think you have to eat more...especially if you think or you have been overweight but its true.....you lost a lot of muscle when you lost that 20+ lbs ..in fact it was mostly muscle you lost.


DON'T GIVE UP!! you can do it!!

CKzen

Wow im pretty sure you are right, I've been trying to weight train more now with less cardio. It's hard for me to tell myself to eat more now that i've trained my brain and body to eat less than i have been and eat all the good foods. I'm gonna try less cardio for awhile and up my weight training. One thing I have been doing though is making sure i take 3 protein shakes throughout the day.

Don't ever eat fried food. Don't eat fast food. Limit high sugar beverages and keep on running...

Update: I think I figured out some of my problem...I've been eating way to much fruit after doing some research I've discovered the amount of carbs in your average pear, apple, bananna ect. Now 1-2 or 2-3 pieces of fruit a day is fine, but I was eating atleast 10 pieces of fruit a day. That's around 200 grams of carbs a day just from my fruit intake. Yes, it's good simple carbs but still way over the amount of carbs I personally want to take in druing the day. I've decided to try and cut out fruit and see if there are any improvments. Also instead of putting a scoop of peanut butter in my oatmeal in the morning I put some blueberries. Now your probably gonna say but thats fruit, but berries are actually very good for you and don't contain alot of carbs I think 1/2 cup of blueberries is only 8 grams. In replace of those fruit im trying to eat as many vegtables as I possibly can. Except for Carrots, Corn, Sweet Potatoes and Potatoes(I've read to stay away from these veggies for numerous reasons) Other than that I've still been working out cut down on my cardio some to gain muscle and I've just been eating salads, chicken, veggies, all that good stuff. Now on to if this actually improved anything, and to be honest It really has; I Definitely see improvements to my abs and my chest, as it seems some fat has actually gone away and both body parts look and feel more defined. Well, thats all for now I appreciate all your help. Thanks alot.

If you eat a lot of meat try the George Foreman Grill, it's really great. Turkey and chicken are the leanest meats, too.

there is a secret to burning fat and it has nothing to do with hard work....it's simply to walk or jog very lightly and slowly for 30 mins or more 3+ times a week. why?, because in mild exercise you're using mostly plasma fatty acids and muscle triglycerides. now if you run or sprint you're going to be using mostly muscle glycogen (bc when you run you need energy really fast and the fastest way to get energy is with glycogen). this isn't going to help you prevent heart disease or anything but it will make you lose a lot of fat.

high intensity interval training (HIIT) works wonders for shedding fat

HIIT is basically after a 5 min warmup youll do 2 mins jogging 20 secs sprints for as long as you can withing 20-30 mins total..do that every morning before eating. If you run at one constant rate your body adapts to that heartrate and since it doesnt know how long youll be going for its trying to conserve energy to keep you runnning as long as possible. That is why HIIT is the most effective, not to mention it keeps your rested heartrate elevated for the rest of the day. I take a caffeine pill (100)mg twice a day as well to elevate it as well but NEVER do cardio after taking one or you could have a heart attack. maybe do this mon tues thurs fri

Lift weights as well 4-6 reps 6 being the one you fail on and do 4 sets.. 2 exersizes per muscle and only do that once a week per muscle group... i do this ion the evening after ive loaded up on carbs all day eating 6 smaller meals with protein and good carb every meal. i usually do this after my 4th meal.

then the last key is diet which is easy.. basically you want to eat as close to mother nature as possible.. (think wild predatory animals) eat as many vegtables as you want but watch the dressing if you MUST have it and for meat youll only want chicken breast and turkey breast and most fish.. and hate to say it but try to avoid fruits as much as possible because of the sugars they have. the sugars in fruits still increase your blood sugar level which releases insulin which makes your body want to hold that fat since its shuttleing all the sugar to your fat cells.

I did all the above for 7.5 months consistently and ive completely changed my life..

I am 6'1 and i weighed 240lbs and now i weigh 175 and im lean and muscular and not scared to go to the beach and pick up ladies.. MMA i found to be a huge motivator to keep me going when i thought the fat would never go away. Needless to say MMA changed my life.

BTW i like my oatmeal with unsweetened applesauce and the bas rutten mma workout is awesome but i only did it on top of the running i already did.

Diet is a huge factor in body composition. Veggies, lean protien, and fruit should encompass everything you eat.

if you're still losing fat...keep doing what you are doing because it's obviously working. If for some reason it's not working, play around with your cals. And L.A. is totally right on HIIT. Doing that no more than 3 times a week can really boost your metabolism which is the quickest and most efficient way to burn fat