How can i get rid of flab??

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Hey, im 18 years old,,,and in the past few years,,have lost approximitly 3 stone, and now weigh just under 11 stone. The problem is that i still have flab on my belly area and have man boobs and do look overweight. What can i do to get rid of the flab? I play about 8 hours of racket sports per week and am generally fairly fit and do not tire in physical activity easy.

Any suggestions are greatly appreciated.!!!
 
Well my diet isnt much, i try my best to eat "5-a-day" of fruit and veg, a glass of milk, then for dinner, its usally just a small piece of steak or chicken and mashed potatoes. I dont eat alot really, so my diet is probably not very balanced at all.
i dont do any other arobic excercises
 
Is dinner the only formal meal you have? It seems that way from your explanation.. otherwise your diet sounds pretty ok.

Congrats on the weight loss, good on ya, by the way.

Any other aerobic exercise?
 
yeh thats it, just dinner for me.lol
but em, no other aerobic excercises, i walk alot, but dat doesnt really count unless its powerwalking or something.
 
Ok. Two things.

I'd say unless you have good reason not to eat more than one meal a day (i.e. very very busy), I'd AT LEAST try to fit in breakfast. You gotta nourish yourself if only to maintain your muscle otherwise it'll melt away with all the fat you DO want to lose. I'm assuming you just wanna lose the fat, right?

Plus, what height and weight are you? Any idea of Body Fat (BF) percentage?
 
dieting is one of the main factors to getting rid of the flab.
and as a note: 3500 calories = 1 lb of fat ; you "have" no choice to where to gain or lose fat anywhere in ur body.

check your daily caloric needs here

and subtract 300-500 calories from the amount of calories u need to maintain your current weight, you will then start to lose weight because of a caloric deficit.

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and from my knowledge, dieting alone you will lose weight, but its best to mix diet with resistance training and cardio.
 
I'd say that for burning fat there's nothing better than a bit of running, if you can. Even better search for HIIT (High Intensity Interval Training) on the forum, that's even better for burning fat and burns less muscle, too.

Remember there's nothing you can do to remove fat in specific areas, you can only lose fat generally; your body with its own genetics decides where you lose it from. It sounds to me that for your height you've got a pretty good weight so you might just be unlucky in that your fat is stored on your chest and gut.

If that's the case all you can do it up the aerobic, cut as much saturated fat and simple sugars from your diet as possible (more veg than fruit in your five-a-day) and maybe drop mashed spuds from your dinner - your not going to use them in you sleep, after all.
 
It's been my experience that the first place on the body to gain fat, is the last place to lose it. It's like filling a glass with water: the water that is put in the galss first is the last portion to be poured back out. Generally, belly fat is gained first. Then extremities and face. I have gone from 22% body fat to 10% since January and I still have a little belly fat to lose, simply because it was the first pace I ever gained fat. I could be wrong though.

What has worked for me is doing cardio on a consistant routine. More important than having the best routine or the perfect one, is staying with it each week. Also, I started counting calories. First, I figured out how many calories I should have, then I allowed myself a smaller amount than that each day. An amount I felt comfortable with. One meal a day is bad for metabolism. You should still have 2-3 meals/day.
 
twoshoes said:
It's been my experience that the first place on the body to gain fat, is the last place to lose it. It's like filling a glass with water: the water that is put in the galss first is the last portion to be poured back out. Generally, belly fat is gained first. Then extremities and face. I have gone from 22% body fat to 10% since January and I still have a little belly fat to lose, simply because it was the first pace I ever gained fat. I could be wrong though.

What has worked for me is doing cardio on a consistant routine. More important than having the best routine or the perfect one, is staying with it each week. Also, I started counting calories. First, I figured out how many calories I should have, then I allowed myself a smaller amount than that each day. An amount I felt comfortable with. One meal a day is bad for metabolism. You should still have 2-3 meals/day.
Click to expand...

6-7 meals is better/wiser choice :p
 
twoshoes said:
It's been my experience that the first place on the body to gain fat, is the last place to lose it. It's like filling a glass with water: the water that is put in the galss first is the last portion to be poured back out. Generally, belly fat is gained first. Then extremities and face. I have gone from 22% body fat to 10% since January and I still have a little belly fat to lose, simply because it was the first pace I ever gained fat. I could be wrong though.

What has worked for me is doing cardio on a consistant routine. More important than having the best routine or the perfect one, is staying with it each week. Also, I started counting calories. First, I figured out how many calories I should have, then I allowed myself a smaller amount than that each day. An amount I felt comfortable with. One meal a day is bad for metabolism. You should still have 2-3 meals/day.
Click to expand...

2-3 meals is near as bad as just one. It may have worked for you, but this is still going to choke your metabolism. you want to give yourself 5-7 smaller meals throughout the day to keep your metabolism up, and constant.
 
junkfoodbad said:
2-3 meals is near as bad as just one. It may have worked for you, but this is still going to choke your metabolism. you want to give yourself 5-7 smaller meals throughout the day to keep your metabolism up, and constant.
Click to expand...
there is actually no evidence that three meals is not as good as 6 or 7.
and having more meals will only speed up your metabolism "minutely"
the only things that speeds up your metabolism greatly are genetics and exercise. you should be getting protein,carbs,good fats,in all your meals thats easy in three a day but doing that 6 or 7 times a day is a pain in the arse and people give up.
getting back to the original question flab,manboobs, i think you are doing to much cardio not enough weights or at least some sort of bodyweight training circuits etc.
 
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