How to shift annoying fat around th emid section.

icecold · 16 Jun 2011 at 17:56

nero120 said:
Because I'm concentrating on weight loss, not mass gain. And since I'm doing 2 spins a day, if I spend any more time at the gym I may as well live there!

Unfortunately that logic doesn't add up. "Do lots of cardio!!!" is one of those things that is common knowledge when it comes to fat loss, but has little grounding in actual science. Keep doing weights.

T NATION | Hierarchy of Fat Loss

Think of it this way, if you've been spinning two times a day and you still have some fat around your middle, maybe the spinning isn't working so maybe it's time to try something else.

Also, someone suggested *adding* some pasta...don't do that.

Rroff · 16 Jun 2011 at 17:58

nero120 said:
As for the bananas, I guess it's due to the amount of sugar in them.

While quite healthy generally they are quite high GI so can make it harder to reduce weight if you don't get the balance right.

Also eating them too frequently can cause potassium imbalance, its somewhat down to the individual tho.

Tho not life threatening if your trying to lose weight and stay healthy a moderate intake of them is likely to have better results.

[TW]Sponge · 16 Jun 2011 at 18:08

Rroff said:
A moderate amount of oily fish is very good for you. You have to eat quite a lot of it to build up significant amounts of mercury or other heavy metals, but theres been more than one case where it has happened - 200g a week is completely within safe limits.

The problem imo is you need to look at how your body metabolises fat in a lot of detail and thats not easy to do - tricking it into putting effort into other areas/not needing to store so much far is usually the key but its not simple to do.

I have the opposite problem, I can't get fat to stay on :S and its just as hard the other way around - tho a little easier to live with.

But a tin of tuna is 130g? So you're saying I should only be eating 1.5 tins a week instead of 1 tin a day?!?

Rroff · 16 Jun 2011 at 18:09

icecold said:
Also, someone suggested *adding* some pasta...don't do that.

Its low GI and can help to make you feel fuller and less likely to snack on sugary stuff, generally healthy, like anything its best taken in moderation while the classic view of it is that its slow burning and will eventually be converted to fat if not used for energy it can also reduce the bodys inclination to store away fat as you have a ready source of energy (the trick is to get the balance right).

icecold · 16 Jun 2011 at 18:11

Best to avoid it though if your being strict though. Far betting to eat fattier foods to feel fuller.

Rroff · 16 Jun 2011 at 18:13

[TW]Sponge;19388956 said:
But a tin of tuna is 130g? So you're saying I should only be eating 1.5 tins a week instead of 1 tin a day?!?

wikipedia said:
In 2004 the UK Food Standards Agency published advice on the recommended minimum and maximum quantities of oily fish to be eaten per week, to balance the beneficial qualities of the Omega 3 fatty acids against the potential dangers of ingesting methylmercury (MeHg). The EPAs Exposure Reference Dose (RfI) for MeHg is 0.1 micrograms per kg body weight per day. The corresponding limit of blood mercury is 5.8 micrograms per liter.

The recommendations on maximum consumption of oily fish were up to four portions (1 portion = 140g, or approx 4.9 ounces) a week for men, boys, and women past childbearing age, and up to two portions a week for women of childbearing age, including pregnant and breastfeeding women, and girls. There is no recommended limit on the consumption of white fish.

The official reccomendation jumps around a lot - but most experts seem to reccomend between 200 and 300g a week.

EDIT: I'm guessing thats probably a general reccomendation and that as in the quote from wiki the exact amount will depend on build and a well built guy can probably get away with 300-400+g whereas someone of slimmer build might have trouble in the long run with a lower level.

[TW]Sponge · 16 Jun 2011 at 18:16

Wow, now I'm genuinely worried about a tin a day! I thought it was good for you!

Rroff · 16 Jun 2011 at 18:26

If your fairly well built a tin a day probably isn't a problem... probably... but I'd personally err on the cautious side, 200g is maybe a bit overly cautious tho.

Rroff · 16 Jun 2011 at 18:32

Oh and try taking up kick boxing lol... friend of mine pretty much did the diet kai reccomended (lots of water, chicken, tuna, egg white, rice, protein shakes, etc.) and took up kick boxing and was in hell of a shape in around 2 months.

Buffman · 16 Jun 2011 at 18:44

kai said:
This was my cutting diet - which i achieved low bf %

7am 200g Oats (with water) and Phd Pharma Whey HT
10:30am 100g chicken & small sweet potato
1:00pm 100g chicken & small sweet potato
4:00pm PhD Synergy Iso 7 preWorkout
7:30pm PhD Synergy Iso 7
8:30pm 120g Turkey breast & half cup wholegrain rice
10:30pm Phd Pharma Whey HT

Nice diet there, impressed you could cut on quite high carbs (would love to have 200g porridge for breakfast

).

As for OP doesn't look like you're eating that much given the amount of exercise you're doing. Remember that weight training burns a lot of fat too.

Also whats with the increased water intake suggestions? Just so he's holding less water? I similarly store a bit on lower abs but I think my water intake is sufficient (~3-4 litres/day) although I might have been failing to get this in the past few weeks!