Heres the weirdest thing, every time i lost weight, my butt is the first to get slimmed..HELP

Squats.

@Zeitgeist:

@jessiegirl:

Sit ups don't help reduce belly fat. They train your abs, which you won't see because of the fat. Also, there are much better core exercises you can do to train abs/oblique etc.

The three rules to lose that fat, in order of priority;

1. Diet - count your calories, get rid of processed foods, high protein
2. Strength / Resistance training - you burn a shit load of calories at the gym building muscle
3. Cardio HiiT training 25mins for times a week to speed up the process when you get down to a decent body fat percentage

Cardio is a tool put on top of the foundation of the first two when the process slows down a bit and you need to push the body harder to get down into the -15% body fat range. You shouldn't rely on cardio to lose belly fat.

Agreed. All three factors are integral to losing belly and gut fat.

Well I wouldn't agree on "burn a shit load of calories" at point 2. You're right with most of the things, but strength training doesn't burn a lot of calories. Cardio does, yeah.

• While doing the training while cutting - strenght training doesn't help you reduce fat. It helps you build muscles yeah, but that's two different things. You can't do both of those. There is one exception - if you don't workout or have a LOOOONG break and then start going to the gym, that's the period when for some time burning fat and building muscle is possible - but only then.

Sit ups don't help reduce belly fat. They train your abs, which you won't see because of the fat. Also, there are much better core exercises you can do to train abs/oblique etc.

The three rules to lose that fat, in order of priority;

1. Diet - count your calories, get rid of processed foods, high protein
2. Strength / Resistance training - you burn a shit load of calories at the gym building muscle
3. Cardio HiiT training 25mins for times a week to speed up the process when you get down to a decent body fat percentage

Cardio is a tool put on top of the foundation of the first two when the process slows down a bit and you need to push the body harder to get down into the -15% body fat range. You shouldn't rely on cardio to lose belly fat.

Agreed. All three factors are integral to losing belly and gut fat.

The three rules to lose that fat, in order of priority;

1. Diet - count your calories, get rid of processed foods, high protein
2. Strength / Resistance training - you burn a shit load of calories at the gym building muscle
3. Cardio HiiT training 25mins for times a week to speed up the process when you get down to a decent body fat percentage

Cardio is a tool put on top of the foundation of the first two when the process slows down a bit and you need to push the body harder to get down into the -15% body fat range. You shouldn't rely on cardio to lose belly fat.

@brianboru72:

Exercise would be about 10% to 15%- but the real change has to happen in the kitchen. NOT a diet- which is unsustainable- but rather a serious effort to change what you eat in a way that you can keep doing it for the rest of your life.

The lessons have always been there, and the research has supported it: More vegetables and fruits and lean meat, less sugar, and processed food like hot dogs, etc. You need to drink water. All other sodas, alcohol, and fruit drinks are an occasional treat. We consume a lot more calories from drinking things than many of us realize.

Eating smart is the best way to lose a belly- not for a short while and then you regain it all, but for the long haul. Good luck!

I totally agree.  Although, I would say exercise is about 30% of it.  It has to be a lifestyle change.  You can't expect a quick fix.  You need to take a look at what you are eating and make a permanent change.

Definitely. Abs are made in the kitchen.

Exercise would be about 10% to 15%- but the real change has to happen in the kitchen. NOT a diet- which is unsustainable- but rather a serious effort to change what you eat in a way that you can keep doing it for the rest of your life.

The lessons have always been there, and the research has supported it: More vegetables and fruits and lean meat, less sugar, and processed food like hot dogs, etc. You need to drink water. All other sodas, alcohol, and fruit drinks are an occasional treat. We consume a lot more calories from drinking things than many of us realize.

Eating smart is the best way to lose a belly- not for a short while and then you regain it all, but for the long haul. Good luck!

I totally agree.  Although, I would say exercise is about 30% of it.  It has to be a lifestyle change.  You can't expect a quick fix.  You need to take a look at what you are eating and make a permanent change.

Calorie reduction via eliminating refined sugars; an emphasis on lean meats; and increasing vegetables.

I back this up entirely. Complex carbohydrates over the simple carbohydrates when possible. Go for Low GI when you can. High GI foods aka simple and refined sugars can spike your blood sugar levels, which can further make weight loss difficult.

But there is something else that hasn't been mentioned.
You have to get your mind into the right mindset before you do anything. Any stress from any source is going to sabotage your efforts. Because stress creates cortisol and that increases your belly fat and where your body stores it.
The higher your stress, the more your body will store fat in the belly.
This includes your self-esteem and self-image. So be positive and when you look in the mirror in the morning say to yourself "That is one handsome motherfucker". Never doubt yourself and see how much it changes the way your body works.
But just say it to yourself. You don't really want to be a stuck up prick that no one wants to bee around.

@Negrescence:

@lovebearlove:

let s say, i don't drink at all…..i used to be skinny.....then i did a really hard work in the gym to gain muscles.....also forced myself to eat several meals per day......with a lot chicken chests.......and now i feel my belly is getting bigger how can i stop it while still gaining?

If you're bulking, then you have put on some fat. That is a no-brainer. You cannot spot check fat deposits so you have to start cutting if you want to shrink those deposits and ensure that you have strong abdominal muscles. Strong abdominal muscles will give you the structure for a thin belly, the rest is fat. The body will burn fat before muscle so reduce your intake and maintain your muscle mass in the gym. Ensure that your regimen doesn't force to much fat on your frame. Once lipogenesis occurs, the fat depoists will always remain without surgery. You fat deposits just shrink. This is why skinny guys have difficulty gaining weight while fat people have difficulty losing it. Once you become fat you're always "fat". Identify your overall body type from ectomorph, endomorph, or mesomorph and structure your regimen around this.

Wasn't this "ectomorph, endomorph, or mesomorph" been proven to be bullshit?

links or didnt happen lol

@lovebearlove:

let s say, i don't drink at all…..i used to be skinny.....then i did a really hard work in the gym to gain muscles.....also forced myself to eat several meals per day......with a lot chicken chests.......and now i feel my belly is getting bigger how can i stop it while still gaining?

If you're bulking, then you have put on some fat. That is a no-brainer. You cannot spot check fat deposits so you have to start cutting if you want to shrink those deposits and ensure that you have strong abdominal muscles. Strong abdominal muscles will give you the structure for a thin belly, the rest is fat. The body will burn fat before muscle so reduce your intake and maintain your muscle mass in the gym. Ensure that your regimen doesn't force to much fat on your frame. Once lipogenesis occurs, the fat depoists will always remain without surgery. You fat deposits just shrink. This is why skinny guys have difficulty gaining weight while fat people have difficulty losing it. Once you become fat you're always "fat". Identify your overall body type from ectomorph, endomorph, or mesomorph and structure your regimen around this.

Wasn't this "ectomorph, endomorph, or mesomorph" been proven to be bullshit?

@Zeitgeist:

Ultimately, it's calories in versus calories out. As long as you are in a deficit (either due to dieting, intermittent fasting, or cardio), you will start losing belly fat. I would also think about squatting and doing anaerobic exercises which will increase your muscle density, because the stronger your muscles, the higher your metabolic rate which will burn more calories even when resting.

Wow. It's like the only comment that makes sense here. Sorry guys but it's just awfully sad to read some of the things when people don't even know what they're talking about. Just cut the fucking calories I don't know what yet are we talking about here. Diet + cardio eventually stubborn fat protocole 2.0.

I would also add some anaerobic exercise (lifting) in addition to cardio and dieting because muscle density will raise the metabolic rate (aka the rate at which your body uses calories), but ultimately, losing body fat comes down to "calories in versus calories out".

Ultimately, it's calories in versus calories out. As long as you are in a deficit (either due to dieting, intermittent fasting, or cardio), you will start losing belly fat. I would also think about squatting and doing anaerobic exercises which will increase your muscle density, because the stronger your muscles, the higher your metabolic rate which will burn more calories even when resting.

Wow. It's like the only comment that makes sense here. Sorry guys but it's just awfully sad to read some of the things when people don't even know what they're talking about. Just cut the fucking calories I don't know what yet are we talking about here. Diet + cardio eventually stubborn fat protocole 2.0.

anybody tried intermittent fasting before?

nope will make your intake more fat centered to store in case of starvation