Pushing hard to tone up

[Stinky]

Hi Guys.

So a few years ago i started a thread about losing weight etc, well it went well for about 2 months and then i stopped. work got busy and i got out the swing of things but i started again about 6 months ago around the time i got myself a new lady in my life who happened to be a personal trainer. It started of slow and for the past 2 and a half months ive been training a lot harder. so here are the current results

Weight at the start - Aug 2012 - 83kg

Current weight - Feb 2013 - 75.5kg

So not a massive massive loss, but i think i have gained a lot of muscle in that time. Considering i really started slow back in aug due to silly hours at work.

THEN

NOW
Front

Back

This is my current problem - Excess skin / Fat around my belly. Should i just keep training as i am, eating well (small meals 4/5 times a day)

I do a boot camp session twice a week, along with a body weight circuit 4 times a week.

PROBLEM

(Ignore the lumpy crap on my chest, ive been trying to get rid of that for years, seems im a freak of nature that no doctor can sort)


I go to Thailand in 5 weeks time and obviously want to be looking my best so pushing hard to get there now, just wondering what else i could do.

 

[MoNkeE]

Looks to me that it's not excess skin, it's just fat that hangs down when you get in to a position that... Well, makes it hang! And you're not really jacked enough to get 6 pack lean, yet alone in 5 weeks.

What're your kcals a day at ATM? I'd say best you can do is just keep cutting 1kg a week for the next 5 weeks whilst hitting the resistance training. Diet thread, gym rats thread, go go go.

 

[Stinky]

oh im not aiming to get a 6 pack in no time...... i just want to try and tone up that bit to less than that. as i still get the roles when sitting

im eating roughly 1800 a day at the moment,

 

[LiE]

I'll leave it to those who are more experienced with weight loss to chime in. All I will say is that it will take time to get to where you want to be, stick with it and you'll get results.

Post up a full break down of your diet and training.

 

[MoNkeE]

Yeah sorry my reply was on my iPad, hate typing on that.

Post up your daily diet in specifics and your training routine. You want to be hitting compound movements like squats, deadlifts and benchpress whilst making sure yuo're hitting enough protein to maintain muscle mass. Whilst doing this, you don't want to lose more than 1kg in a week. If you lose muscle and fat, you just end up looking the same but smaller; we gotta train to keep that muscle there whilst shredding the fat off.

 

[BennyC]

An increase in lean mass and a lower bodyfat will remove that but it won't happen over night. Some core work will help too but that doesn't mean spend hours a week crunching until you can't stand up straight. Big compound movements.

 

[Stinky]

Lovely ill sit down later and note it all down! I do a lot of squats at only
Body weight so will add some weight from now on etc

 

[icecold]

I do a boot camp session twice a week, along with a body weight circuit 4 times a week.

You are going to need a lot more load in your exercise regime. Smashing cardio 6 times a week is not the way to approach body recomposition.

Reduce cardio by 100%, add in weights.

 

[Kimi]

I lost all kinds of weight through HIIT just with my body weight, check that out son, lost near 20kg, supplement with weight training tho and results accelerated rapidly

 

[wd40]

I lost over 3 stone between 09 and 10. I believe (there are various studies to support this) the best way to lose belly flab (this is not for everyone - make sure you can do it - consult a GP if necessary) is to get in as much aerobic exercise first thing in the morning as you can, before you've eaten anything at all, when you're hungriest. It will put your metabolism into overdrive.

The key is to keep in the 'aerobic' zone. People think they have to hammer it. This is wrong (your body runs on a different energy system at higher intensities, so you'll just get knackered without losing fat). Do not go above 75% of your max. heart rate. We're talking jogging here. It will take a few weeks, but your body will refine its ability to scavenge energy from fat cells.

Take the advice re: eating little and often - that's good. As is weights.

Remember that, sadly, you cannot choose where to lose flab. I lost it around my face well before belly.

 

[Begbie]

Need to start lifting! Proper lifting I mean rather than circuits.

Check GordyRs thread or even something like starting strength.