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Need help with specifically targeting stomach fat

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  • Need help with specifically targeting stomach fat

    Hey guys, I'm a 30 year old male, who has been primal since January - with a few relapses here and there, I've successfully cut down from 225 to "technically" no longer being overweight at 177 (I'm 6'0"). I realize I still have a lot of work to do, but I need some help. Despite the loss, I have a ton of extra weight in my stomach and chest, and it's definitely fat and not extra skin. Does anyone know of ways to really target that? I really think I'm starting to finally look good everywhere else.

    Appreciate the help in advance! Paleo/Primal has been a lifesaver - literally- my doctor was on the verge of putting me on meds...

  • #2
    One way is to try implementing intermittent fasting. I would give yourself an eating window; stop eating at 8pm, don't eat the next day until at least 12. When you're comfortable, you can start doing longer fasts. This is a great way to increase fat oxidation in the body, especially in that stubborn belly fat.
    this great blue world of ours seems a house of leaves, moments before the wind

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    • #3
      Eat more fat. Eat less meat. Almost NO carbs.(I eat 20) Get into a state of ketosis and stay there till that fat is gone. High intensity interval training seems to target belly fat. I have pictures on here to prove it.
      Start weight 182
      weight now 162
      goal weight 132

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      • #4
        Stomach fat is a nightmare to lose, and it is not possible to specifically spot reduce. I was skinny fat and I had a little bit of a belly. I lost it by doing low carbs, high protein, and a lot of cardio. And yes, I lost weight everywhere, but the belly fat is slowest to go.
        F 28/5'4/100 lbs

        "I'm not a psychopath, I'm a high-functioning sociopath; do your research."

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        • #5
          Yeah I mean it's really, technically, not possible to spot-reduce fat (but I'm sure you already know that).

          People always ask me this question, because my weight loss has come basically 80% off my stomach/back, and only 20% of my legs/arms/elsewhere. Photos here.

          I think it depends somewhat on the order you gained your weight in (I gained my tummy last, so makes sense for it to leave first?) and genetics, of course.

          Other things to consider:
          -Fructose. If you're primal, fructose will already be really minimised in your diet, but some links any way:
          “A new small study may answer that: 15 people got just glucose, and 17 people got just fructose for 25% of their calories for 10 weeks. Naturally, both groups gained weight.
          But the people getting fructose had more belly fat, less insulin sensitivity, higher blood sugars, higher insulin levels, more oxidized cholesterol.”
          The Truth About Fructose and Belly Fat > Dr John La Puma's Blog
          Nutrition & Metabolism | Full text | Fructose, insulin resistance, and metabolic dyslipidemia

          -Insulin resistance and metabolic syndrome:
          Those with metabolic syndrome are said to store more fat around their middles, the "apple" shapes. Interestingly, as I mentioned I gained my belly more recently than my other fat (I gained about 16kg between 2010-2011, almost exclusively on my belly/back/around my midsection), and I was also then diagnosed with PCOS... which is caused by insulin resistance and is also all tied up with metabolic syndrome and whatnot. Worth reading a bit more on as well, perhaps?
          Nutrition & Metabolism | Full text | Fructose, insulin resistance, and metabolic dyslipidemia
          Abdominal obesity and metabolic syndrome. [Nature. 2006] - PubMed - NCBI
          Abdominal Obesity and the Metabolic Syndrome: Contribution to Global Cardiometabolic Risk


          Always best to arm yourself with as much info as possible eh?
          Current weight lost: 82.9lb (37.6kg)

          Current PRs:
          Bench: 45kg/99lb
          Squat: 100kg/220lb
          Deadlift: 120kg/265lb

          My blog
          My journal

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          • #6
            Originally posted by LaxCoach View Post
            Does anyone know of ways to really target that?
            NoCanDo. Fat will basically come off from all over. I've got exactly the same problem and have to accept that I've got a way to go yet. I have started more prolonged bouts of exercise in the hope that by increasing shoulder oriented muscle bulk it will result in my excess belly skin/blubber being pulled more upwards and taught.
            Why use a sledge hammer to crack a nut when a steam roller is even more effective, and, is fun to drive.

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            • #7
              I haven't seen that it's impossible to spot reduce fat. Fat is stored in areas where there is little muscle activation. People with bad posture who walk duck footed get inner knee pudge, for example. Many women get back pudge near the bra band from slumping and not really using their lats. You should be able to do some exercises that target the abs. I agree that the abdomen typically is the last hold-out area with diet alone.

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              • #8
                Originally posted by Miss Understood View Post
                I haven't seen that it's impossible to spot reduce fat. Fat is stored in areas where there is little muscle activation. People with bad posture who walk duck footed get inner knee pudge, for example. Many women get back pudge near the bra band from slumping and not really using their lats. You should be able to do some exercises that target the abs. I agree that the abdomen typically is the last hold-out area with diet alone.
                I've seen rows and rows of fat people, years after year, doing 500-1000 sit-ups a day at my gym. They're still fat, and those 6-packs are nowhere in sight.
                F 28/5'4/100 lbs

                "I'm not a psychopath, I'm a high-functioning sociopath; do your research."

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                • #9
                  Originally posted by Damiana View Post
                  I've seen rows and rows of fat people, years after year, doing 500-1000 sit-ups a day at my gym. They're still fat, and those 6-packs are nowhere in sight.
                  I didn't say you could eradicate ALL your fat with exercise, LOL, but you can spot REDUCE.

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                  • #10
                    Thank you so much for the suggestions. As I said, I know I have a lot of work to do, but trying more IF sounds like a good idea. I generally IF once a week with good results - I'll have to expand on that. I guess I'll have to hit the crunches and other ab work harder.

                    If anyone has any other ideas, I'm open to listening.

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                    • #11
                      Spot reduction is impossible. Your body will get rid of fat from all over. Your abdomen typically stores the most fat (if you're male), so it's usually the last area on your body with visible fat, simply because it started off with more.

                      If you want to stay at the same weight with less body fat, lift heavy things, eat less carbs, eat more fat and protein, and sprint.
                      "Don't waste your time, or time will waste you."

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                      • #12
                        Originally posted by Miss Understood View Post
                        I haven't seen that it's impossible to spot reduce fat. Fat is stored in areas where there is little muscle activation. People with bad posture who walk duck footed get inner knee pudge, for example. Many women get back pudge near the bra band from slumping and not really using their lats. You should be able to do some exercises that target the abs. I agree that the abdomen typically is the last hold-out area with diet alone.
                        Yeah I call bullshit on that. I have inner knee pudge so bad and I am not duck footed in the slightest. I even tried walking duck footed for a while to see if it helped, then I tried walking with my feet turned more inwards. My feet are basically as straight as possible!
                        Current weight lost: 82.9lb (37.6kg)

                        Current PRs:
                        Bench: 45kg/99lb
                        Squat: 100kg/220lb
                        Deadlift: 120kg/265lb

                        My blog
                        My journal

                        Comment


                        • #13
                          There is no such thing as spot reduction. Your body stores/loses fat in different areas and different rates. If you want to lose belly fat you have to go on a calorie restricted diet and force your body to use its fat stores.
                          http://lifemutt.blogspot.sg/ - Gaming, Food Reviews and Life in Singapore

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                          • #14
                            Men and women naturally store fat differently. A lot of that has to do with things like childbearing and differences in center of gravity. For men fat is mostly on the abdomen. For women mostly on the hips and legs It's been known for a long time that you cannot spot reduce. http://whiteteamedspa.com/wp-content...stribution.jpg
                            Would I be putting a grain-feed cow on a fad diet if I took it out of the feedlot and put it on pasture eating the grass nature intended?

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                            • #15
                              Are you exercising? Start lifting heavy, sprint intervals a couple times a week, and be as active as you can throughout the day. Cut down on carbs.

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