Belly advice please

Things change I've changed

Things change I've changed

Things change I've changed

Soldato
Joined
27 Jul 2005
Posts
13,121
Location
The Orion Spur
I'm 37 years old, 175cm (5' 9"), weigh 10.9 Stone.

Over the last few years I've slowly started getting a belly and a bit of chest fat, I used to be super skinny and although people say I look a lot better now I don't like a having a belly, and the fact I'm nearing 40 it's something I really want to tackle now rather than later.

I've read tons online regarding reducing belly fat and nothing really seems conclusive, I will put the work in, I promised myself I never want to grow old with a belly and I won't let it happen, I'm just unsure what direction to take.

I've already started eating better foods, I'm a vegetarian so not sure if that helps or not.

The main thing is everything seems to say belly fat is the last thing to go, that being the case I can keep loosing weight and it will eventually go but then I'm going to be super skinny again, or is this what you do then put it on again but properly?

Any help would be greatly appreciated.
 
This would be better in the the gym ratz thread.

Basically you can't target fat loss. Just eat healthy and excercise. If you burn off more calories than you take in you will lose the belly.

If you don't want to go back to just been skinny then join a gym and lift some weights. You will look and feel better :)
 
As you get older, your metabolism reduces.. so you put on fat easier.

From a 41 yo in the same boat.. do a balance of exercise, eat correctly and don't binge on alcohol. I wish I'd started a while ago.. but things get in the way and motivation isn't want it was to get fit either!
 
Start off by tracking your day to day diet - absolutely everything using the free MyFitness Pal phone app - you can then tailor your diet and make any necessary amendments to your fitness regime accordingly. A fellow forum poster pointed me to that app - it's very useful.

Perhaps a balanced diet of 2000 kcals a day - comprising 45% carbs, 35% Proteins and 20% fats.

You could do around 15 minutes of running each day to start off with, start off slow and work your way up to 30 minutes, 45 minutes.


If you join a gym a 3 day split might be an idea - Day 1 Chest/Triceps; Day 2 Back/Biceps; Day 3 Legs/Shoulders.

Start off with 10 minutes on the bike to warm up then do the following exercises

Day 1 - Flat/incline/decline Benchpress, Dumb-bell flyes, Tricep dips, rope pushdowns

Day 2 - Narrow grip/Wide grip pull-ups, Lat Pull-down, Deadlift, Barbell Row, Dumb-bell curls

Day 3 - Squats, Straight leg deadlifts, Calf raises, shoulder press, side and front dumb-bell raises.

I'm sure there are some better routines, but the above should act as a good starting point - stick to 3 sets of 8 reps and low weights and rotate the workout days leaving at least 24 hours between each workout.

I used the above split for a while (with a couple more exercises thrown in) before going to Strong lifts.

Remember to stretch well and add some planks and other core exercises for your warm down each day.

All the best!
 
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You need to be controlling your calories, gym will help and so will eating healthy. But if you're eating over your calorie allowance, then you'll get fat.
 
Gamefreak501 said:
Start off by tracking your day to day diet - absolutely everything using the free MyFitness Pal phone app - you can then tailor your diet and make any necessary amendments to your fitness regime accordingly. A fellow forum poster pointed me to that app - it's very useful.

Perhaps a balanced diet of 2000 kcals a day - comprising 45% carbs, 35% Proteins and 20% fats.

You could do around 15 minutes of running each day to start off with, start off slow and work your way up to 30 minutes, 45 minutes.


If you join a gym a 3 day split might be an idea - Day 1 Chest/Triceps; Day 2 Back/Biceps; Day 3 Legs/Shoulders.

Start off with 10 minutes on the bike to warm up then do the following exercises

Day 1 - Flat/incline/decline Benchpress, Dumb-bell flyes, Tricep dips, rope pushdowns

Day 2 - Narrow grip/Wide grip pull-ups, Lat Pull-down, Deadlift, Barbell Row, Dumb-bell curls

Day 3 - Squats, Straight leg deadlifts, Calf raises, shoulder press, side and front dumb-bell raises.

I'm sure there are some better routines, but the above should act as a good starting point - stick to 3 sets of 8 reps and low weights and rotate the workout days leaving at least 24 hours between each workout.

I used the above split for a while (with a couple more exercises thrown in) before going to Strong lifts.

Remember to stretch well and add some planks and other core exercises for your warm down each day.

All the best!
Click to expand...

Thank you, just finished my 15 min run, well within my BMI but god, harder than you think, salt lips! felt good though, definitely will stick with that, downloaded the app, I'm not quite ready for the gym yet, bit nervous, getting some bells for home, going to ask around and see if anyone wants to go with me though.
 
Not a problem at all - you should feel very good about your running - and it will get easier with time :)

I have a friend who goes to my gym as well, but we're usually there at different times, it takes a bit of confidence to step in to the gym for the first time but we all have to start somewhere :)

Congratulations once again for making the run - the starting is the hardest part :)
 
I was in a similar situation a year ago. 45 years old and with a belly that had started to grow. Traditionally skinny I had got to a 36" waist, 13 st weight and felt horrible with it. Mine was compounded by a medical condition which meant my body can not longer make enough testosterone so things were going south quickly.

One night in May I just got up from the sofa literally at midnight and started walking. I would walk 4 or 5 miles every night and cut right back on my food. After a month I swapped the walking for lifting weights and properly sorted my diet out (lots of chicken and fish, rice, a few potatoes, not much bread and lots of fruit and vegetables).

After a few months I was down to around 10st 6oz but with the weights and a lot of protein I'm back up to 11st 5oz but it's no longer fat. My waist is about 30". I couldn't be happier with the results and will never let myself become the mess I was.

The key is to get up and keep moving. I prefer weights to walking now. Get a better diet. But also prepare to make a lifestyle change and commit to at least a year. Don't expect overnight results even though you will see a lot of improvement in a few months.

Deciding to take action is the hardest part but continuing takes effort too.
 
lowrider007 said:
I'm 37 years old, 175cm (5' 9"), weigh 10.9 Stone.

Over the last few years I've slowly started getting a belly and a bit of chest fat, I used to be super skinny and although people say I look a lot better now I don't like a having a belly, and the fact I'm nearing 40 it's something I really want to tackle now rather than later.

I've read tons online regarding reducing belly fat and nothing really seems conclusive, I will put the work in, I promised myself I never want to grow old with a belly and I won't let it happen, I'm just unsure what direction to take.

I've already started eating better foods, I'm a vegetarian so not sure if that helps or not.

The main thing is everything seems to say belly fat is the last thing to go, that being the case I can keep loosing weight and it will eventually go but then I'm going to be super skinny again, or is this what you do then put it on again but properly?

Any help would be greatly appreciated.
Click to expand...

#Dadbods are all the rage now don't get rid of it. 6 packs are so 1990s Pëter Andre!
 
Gamefreak501 said:
Start off by tracking your day to day diet - absolutely everything using the free MyFitness Pal phone app - you can then tailor your diet and make any necessary amendments to your fitness regime accordingly. A fellow forum poster pointed me to that app - it's very useful.

Perhaps a balanced diet of 2000 kcals a day - comprising 45% carbs, 35% Proteins and 20% fats.

You could do around 15 minutes of running each day to start off with, start off slow and work your way up to 30 minutes, 45 minutes.


If you join a gym a 3 day split might be an idea - Day 1 Chest/Triceps; Day 2 Back/Biceps; Day 3 Legs/Shoulders.

Start off with 10 minutes on the bike to warm up then do the following exercises

Day 1 - Flat/incline/decline Benchpress, Dumb-bell flyes, Tricep dips, rope pushdowns

Day 2 - Narrow grip/Wide grip pull-ups, Lat Pull-down, Deadlift, Barbell Row, Dumb-bell curls

Day 3 - Squats, Straight leg deadlifts, Calf raises, shoulder press, side and front dumb-bell raises.

I'm sure there are some better routines, but the above should act as a good starting point - stick to 3 sets of 8 reps and low weights and rotate the workout days leaving at least 24 hours between each workout.

I used the above split for a while (with a couple more exercises thrown in) before going to Strong lifts.

Remember to stretch well and add some planks and other core exercises for your warm down each day.

All the best!
Click to expand...

Running in your late 30s early 40s while overweight is a good way to wreck your joints...
 
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