advice on belly fat plz

N

nokiabad

0
hi friends i was 10 stones i joined gym been going for nearly a month twice a week and iv put on weight im 11.5 stones nw.
i joined gym to lose a small amount of lower belly fat rest of my body is skinny.
At the gym i sprint on treadmill for 20 secs and then rest for 10 secs i do this for full 10 minites then i lift weights. i dont use any protein powder

Can anyone give me advice please

thank you
 
The activity you are doing is not a lot in the grand scale of life. 2 x 10 minutes a week of interval training will not burn a lot of energy compared to the intake you will consume in a week. I know you have said you are doing weights but I don't know what that is so will assume this is a sensible low intensity beginners workout.
This doesn't mean what you are doing is without value but you need to put it into perspective.
Gaining 1.5 stones (21 pounds for the yanks and around 10kg for everyone else) in a month is not going to be lean mass unless you are the luckiest person alive, some of it will be, but I would say a pound or two tops. Water adjustment by the time you have trained for a month should be quite minimal but we will say this could be 4 or 5 pounds for ease of figures, it leaves a convenient 15 pounds of fat gain.
What does 15 pound of fat gain in a month (30 days for this) mean?
1 pound of fat = 3,500 calories
Gain has been 1/2 pound a day average
Daily excess of calorific intake has been 1,750 calories, around the same amount as the average person needs if averaging the genders and well over the level needed by someone at 10 stones.
Even if you have done incredibly well on lean mass gain and been unfortunate on water meaning the fat gain has been 10 pounds in the month there is no getting around the fact you are consuming a massive amount more energy than you are burning.

It is very common for people starting training to make drastic changes to their diet as well assuming this is an essential part of the process. If your weight was stable before, go back to what you were eating then but cut down across the board. Unless there are glaringly obvious things like eating a pound of lard or sugar a day don't go for cut out, just cut down. The lack of protein powders is good news, excess protein either isn't absorbed or is converted to lipoproteins (a form of fat) so avoid high protein low carb diets, they are not safe long term.
Diet is simpler than many make it appear, eating slightly less volume of a balanced diet = comparative weight loss, eating more volume = comparative weight gain, staying constant = constant trend. When you mess with the balance you throw this equation out of the window.
Training wise you want a variety which it appears you are aiming for, but you need to be realistic about what you are expecting. I do a run 3 times a week which burns almost 750 calories in under 3/4 of an hour, to do so I have to carry my over 13.5 stone for around 5.4 miles. If this was all I did and I had introduced it to a life where my diet had been keeping my weight stable before starting it I would be burning a bit below 2,250 calories a week more than I consume, so would lose weight at the pace of approximately 2/3 pound a week. There is nothing wrong with this, in fact I am a big advocate of steady losses rather than dangerous and ineffective quick fix plans, but you need to remember what you are doing and what it really represents in terms of energy consumption. I see a lot of people who do an activity that will have burned 300 - 400 calories who then reward themselves with a treat adding over 600 to their overall daily intake who are then surprised at the failure of the gym, it's very common because people genuinely don't know how much energy they are consuming and using.

You haven't declared a gender but I am going to guess you are female and I am going to introduce you to a very sexist and totally genuine fact regarding lower belly fat in women. You won't like it, no woman I have told it to has.
Fat serves 2 purposes in the body, most know the energy store version but many don't know it is used as a protection layer too. This is why you will find a layer of fat around a lot of the vital organs and the most common area of fat gain is the torso. The torso is an area with a bunch of organs we rely on heavily without any skeletal structure to protect it. Now we come to the sexist part, your body is totally unaware of the socio-political struggle that has gone on to make you more than just a baby producing machine, as far as it is concerned this is your prime purpose and the most valuable part of your entire body is your reproductive organs, situated just behind your lower abdomen, this is something your body will want to protect above all else. If you hate this imagine having your ovaries in an external sack of loose skin, women's reproductive organs are far more intelligently placed.

You will be able to burn away excess body fat using a sensible balanced diet and exercise regime maintained over a long period. The lower abdomen fat will be the last thing to go and a thin smear of it is perfectly healthy and normal.

Having made myself very unpopular I will leave you to have a look at what has gone on over the last month and come back with any corrections to my assumptions.
 
1. Exercise: Vigorous exercise trims all your fat, including visceral fat.

Get at least 30 minutes of moderate exercise at least 5 days a week. Walking counts, as long as it's brisk enough that you work up a sweat and breathe harder, with your heart rate faster than usual.

To get the same results in half the time, step up your pace and get vigorous exercise -- like jogging or walking. You'd need to do that for 20 minutes a day, 4 days a week.

Jog, if you're already fit, or walk briskly at an incline on a treadmill if you're not ready for jogging. Vigorous workouts on stationary bikes and elliptical or rowing machines are also effective, says Duke researcher Cris Slentz, PhD.

Moderate activity -- raising your heart rate for 30 minutes at least three times per week -- also helps. It slows down how much visceral fat you gain. But to torch visceral fat, your workouts may need to be stepped up.

“Rake leaves, walk, garden, go to Zumba, play soccer with your kids. It doesn’t have to be in the gym,” Hairston says.

If you are not active now, it's a good idea to check with your health care provider before starting a new fitness program.

2. Diet: There is no magic diet for belly fat. But when you lose weight on any diet, belly fat usually goes first.

Getting enough fiber can help. Hairston’s research shows that people who eat 10 grams of soluble fiber per day -- without any other diet changes -- build up less visceral fat over time than others. That’s as simple as eating two small apples, a cup of green peas, or a half-cup of pinto beans.

“Even if you kept everything else the same but switched to a higher-fiber bread, you might be able to better maintain your weight over time,” Hairston says.

3. Sleep: Getting the right amount of shut-eye helps. In one study, people who got 6 to 7 hours of sleep per night gained less visceral fat over 5 years compared to those who slept 5 or fewer hours per night or 8 or more hours per night. Sleep may not have been the only thing that mattered -- but it was part of the picture.

4. Stress: Everyone has stress. How you handle it matters. The best things you can do include relaxing with friends and family, meditating, exercising to blow off steam, and getting counseling. That leaves you healthier and better prepared to make good choices for yourself.

“If you could only afford the time to do one of these things," Shively says, "exercise probably has the most immediate benefits, because it gets at both obesity and stress.”
 
Hi,

regarding the question what are the biggest causes of gaining or not losing belly fat I would like to state this often overlooked cause which is that besides all the well known facts stress could be a cause of gaining belly fat.

One of the reasons for stress is surrounding yourself with negative people who make you feel bad. As a consequence you are turning to unhealthy food to console yourself or you are skipping you training.

A solution could be to better take care who you surround yourself with; which are at the best people who promote your eating habits and who are encouraging you to stick your training routine.
 
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For this purpose the focus should be on areas appear to trim faster, partly because they do a bit, partly because this is where most of the fat will be, but mostly because its where you are looking.
 
You need to increase the Training Volume i recommend 4 times A week a normal bodybuilding split :

Monday : Chest and triceps

Tuesday : Legs and calves

Thursday : Back and Biceps

Friday : Shoulders and traps

And after each weight lifting session do 10 to 15 min of hit cardio and Some light abs work.

Diet wise if you want to lose weight Consume Between 300 to 500 calories less each day !!

Hope that helped
 
Very helpful thread for reducing belly fat and I agree that both exercise and healthy diet are the key to burn excess body fat. Not much to say after the above amazing tips.
 
These are good ways to lose fat but what if it's just the lower Abs section you are needing to burn what is the cardio needed for that and the diet
 
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