• 8 months ago

    Advice on losing gut

    I've been exercising regularly for about 10 years, and exercising with a personal trainer for the past year.

    I visit the gym 2-3 times per week, and follow a regular diet. I generally only consume spirits (vodka/whiskey) on the weekends

    Despite the visits to the gym and following a healthy diet, i've been unable to lose my belly. My weight over the past 2 years is generally stable at about 170 lbs, i'm 5'11 (male)

    Recently, I tried out the keto diet for about 3 months, I lost about 10 lbs, but I believe it was mostly water, i gained back 5 lbs

    I'm back to a regular diet now. My typical diet is like this:

    **Breakfast
    Banana w black coffee

    **Lunch
    Spinach w hemp seed , 1/3 cup of mixed nuts, 1/3 of chickpeas or mixed beans

    Black coffee 1-2 hours after lunch

    **Dinner
    8-10 oz steak or 8-10 oz of chicken breast w spinach

    I try to stay away from snacking in-between meals

    My trainer wanted me to consume 200 g + protein per day, but I found this left me overly bloated

    My work-outs look like this

    2 times per week are pure cardio, so 45 mins on the elliptical with 15 mins ab work / stretching at the end

    2 times per week I do heavy weights with 5 mins cardio at the start, 10 mins at the end

    I've found that i've made little in the way of noticeable gains over the past year: My belly is roughly the same size, and my muscle definition is similar for chest/legs/arms/back

    It's not all bad news ! The one break-through i've had this year, is discovering Apple cider vinegar and HCL pills. I've found when taken with a meal that my bloating is greatly reduced, it allows me to consume greater quantities of food

    I'm committed to losing my belly and gaining muscle. What should I look into next?

Responses

  • 8 months ago

    RE: Advice on losing gut

    How old are you? I'm 68 and have the same problem. I had low testosterone, which is common for older guys. So now I use a daily dose of 50mg. Combined with a good diet and training program, my body now responds to training more like it did 40 years ago. My weight stays about the same, but it is distributed better -- less fat more muscle.
      • 7 months ago
        I'm 39 now. 40 next July. I'm getting a blood test on Tuesday as the next step towards diagnosing low testosterone. I firmly believe the "fix" for me is multifaceted: Diet, professional medical help, exercise, etc
  • 8 months ago

    RE: Advice on losing gut

    I have "Been there, done that" when it comes to losing a fairly extreme amount of body weight - for me so far it is 157 pounds with 'about 30' to go...

    Probably 5 pounds or so of that will be from the midsection, which stubbornly is still hanging around, lol...

    I'm 'advising' patience - you've heard the advice "Rome wasn't built in a day..."

    BUT, the rest of that aphorism is: "BUT, they were laying bricks every hour."

    Fact is if you stay committed to becoming Healthy, not just skinnier, you are succeeding, and you will continue to do that... Can't recall the last time I had a 'bad day', but I still have 'miles to go before I sleep'...

    Patience, Bro...Enjoy your improving healthy, but don't be afraid to throw your body a 'curve ball' - do some things differently, and if you don't already - start keeping a daily "Exercise journal, and tally up your "Monthly Miles" - Set new and better goals as your body gets used to what you just id - keep throwing the curve balls to it... Bless...

    .
      • 7 months ago
        Thank you for your kind words. I really appreciate it.
        I feel i'm closer now than ever, I just need to stay focused to reach the goals
  • 8 months ago

    RE: Advice on losing gut

    First of all, kudos to your efforts! It's hard to stay consistent and focused and it sounds like you are definitely doing that.
    Let's start with diet. Several small meals a day. Dont starve, dont stuff. Coffee/banana not horrible if you are an early morning workout guy but other than that You HAVE to start your day with a high fiber carb such as oatmeal. I have found nothing better. Mix in some protein like peanut butter( small amount!) Or have a hard boiled egg or 2. If the oatmeal is too bland put some protein powder in it. You need a light snack midmorning with protein(it keeps you satieted). Yogurt or nuts are perfect. A handful will do. Don't worry about the fat, it's the "good" kind and keeps you from the bad. Your lunch was good but you'll have to find alternates so you don't get bored. Small afternoon snack, again, including protein.
    Dont be afraid at dinner to add some healthy carbs. Sweet potatoes or brown rice with some fish. Red meat has saturated fat which you need to avoid for numerous health reasons. You'll get sick of chicken if that's all you eat. Red meat at most once a week. Watch the sauces and dressings...
    Diet will ultimately be the thing that shows your results no matter how much work you do in the gym.
    Workouts:
    Don't do steady state cardio. Interval training not only burns more calories, your post workout metabolism boost lasts longer. Go hard, not long. 30 min of intensity much better than pedaling away mindlessly for 45 to 50. And 2 times a week won't cut it! Aim for 3 to 4.
    With your workouts, think multi joint exercises. Pull ups, not arm curls. Planks not sit ups. As a matter of fact, don't do sit ups ever. Mayyybe a well coached reverse cruch, but no sit ups. Do side planks. Leg raises. Boats(yoga move, look it up. Push ups, not tricep pressdowns, etc.
    A lunge WITH an arm curl=good.
    A squat with a shoulder press.
    A deaf lift with an upright row or shrug. Big movements. Multi muscle. I could go on and on. And yes, I'm a trainer. There is so much more but this will give you a great head start!
      • 7 months ago
        Thanks for these tips! This week, i've made further diet adjustments. As well, all my cardio is now HIIT. No more steady state cardio!

        I will look into the multi-movement weight movements as well

        thx again
  • 8 months ago

    RE: Advice on losing gut

    You may wish to cut your protein at supper back to ~4 oz.
    :-)>
      • 7 months ago
        This sounds like a solid idea. I find 6-8 oz causes bloating
      • 7 months ago
        NO one needs the "protein" or the "Fat" from animal products at the last meal of the day - those are 'longer-term energy' foods - you don't need long-term energy when you're hitting the sack soon... Carbs for dinner... lol...
  • 7 months ago

    RE: Advice on losing gut

    Thanks for these tips! This week, i've made further diet adjustments. As well, all my cardio is now HIIT. No more steady state cardio!

    I will look into the multi-movement weight movements as well

    thx again
  • 2 months ago

    RE: Advice on losing gut

    Hi mate, in high school a has a problem with my weight , I had 293 lbs . I have started to practice gym specially cardio about 3-4 per week and also follow the personal diet excluding alcohol and sugar with salt . I started to feel more healthy and in tonus . In about 5 months a left 70lbs . I am looking as a different guy now , and i have change all my wardrobe . I was speaking with my trainer the advices if i with to improve more my body i should take nutrition supplement .I tried carb blocker and Trim by Modere https://abodycandle.com/ . All nutrition supplements of Modere have excellent affect in supporting fat metabolism and grow muscle fitness and connective tissue health. I please of using this product line . It really help my to make my perfect body as i was dreaming since school. Now I am looking as a athlete and i will continue to train .
  • 2 months ago

    RE: Advice on losing gut

    As men age, their testosterone levels start to decrease. Testosterone deficiency can be linked to increased body fat. Some also develop gynecomastia, or enlarged breast tissue, which is suspected to be a result from a hormonal imbalance between estrogen and testosterone.

    To learn more about low testosterone: https://www.cenegenics.com/2018/09/11/hormone-replacement-therapy/

    Also, it is smart to avoid unhealthy snack choices, however, avoiding snacks between meals can decrease your metabolism and make it harder to lose weight. Additionally, a nutrition plan that is more suitable toward your exercise program and body composition goals is strongly suggested.

    Currently, you are only consuming 0.4 – 0.5g of protein per pound of body weight – a low end recommendation is 0.8g of protein per pound of body weight, and can go higher.

    For healthy snack options: https://www.cenegenics.com/2019/04/05/healthy-snacks/
  • 2 months ago

    RE: Advice on losing gut

    What worked for me in addition to at least 30 to 60 minutes of cardio most days and 3 weekly weight training days is absolutely no eating after a fairly early dinner ( finish before 6:30 or 7. ) just a big glass of cold water. I am now 65 but just before my 60th birthday, I started this routine and the weight poured off ( about 35 pounds). I think the body goes into starvation mode until breakfast. Of course a sensible balanced diet is necessary too but you can still enjoy everything else in moderation .