I want to lose my tummy fat

[mariacallas]

Its just a possibility. Chill.

 

[DHYANA]

I'm pretty chill. What does having gas have to do with bodyfat though? Are we talking past each other at this point (do we all speak english as a first language?)?

You can test how much bodyfat you have by pinching it. Get yourself a pair of calipers so you can track your fat loss/gain. It has nothing to do with how distended your stomach is.

Again, I think we're probably just not on the same page language-wise.

 

[Dtergent]

I'm pretty chill. What does having gas have to do with bodyfat though? Are we talking past each other at this point (do we all speak english as a first language?)?

You can test how much bodyfat you have by pinching it. Get yourself a pair of calipers so you can track your fat loss/gain. It has nothing to do with how distended your stomach is.

Again, I think we're probably just not on the same page language-wise.

Yes, I should have clarified. The information usually applies to those who might mistake gas bloating for gaining fat inches around the waist-- and this happens lots. It is a cause of some frustration (as with some people I've massaged-- yogis, etc.) because the stomach protrudes.

I pointed the method out because the area of contention could be what some might describe "a large stomach" rather than tummy fat per se.

 

[DHYANA]

I understand now. So this is like somebody might see they went up a pants size and then assume they gained fat. You're pointing out that they possibly might just be backed up or have gas or some problem (that can be helped by pressure point massage therapy). I get ya now.

I do suggest anybody interested in their own BF percentage get a pair of calipers and track it (say measure it once every month or so).

 

[Dtergent]

^Exactly, because the OP had pointed out he had been religiously exercising and yet the bulge still bothers him.

 

[Rabbi]

DHYANA - I took a longer read of the study you posted

Are blood flow and lipolysis in subcutaneous adipose tissue influenced by contractions in adjacent muscles in humans?

Bente Stallknecht, Flemming Dela, and Jørn Wulff Helge

Department of Medical Physiology, The Copenhagen Muscle Research Centre, The Panum Institute, University of Copenhagen, Copenhagen, Denmark

Aerobic exercise increases whole body adipose tissue lipolysis, but is lipolysis higher in subcutaneous adipose tissue (SCAT) adjacent to contracting muscles than in SCAT adjacent to resting muscles? Ten healthy, overnight-fasted males performed one-legged knee extension exercise at 25% of maximal workload (Wmax) for 30 min followed by exercise at 55% Wmax for 120 min with the other leg and finally exercised at 85% Wmax for 30 min with the first leg. Subjects rested for 30 min between exercise periods. Femoral SCAT blood flow was estimated from washout of 133Xe, and lipolysis was calculated from femoral SCAT interstitial and arterial glycerol concentrations and blood flow. In general, blood flow and lipolysis were higher in femoral SCAT adjacent to contracting than adjacent to resting muscle (time 15–30 min; blood flow: 25% Wmax 6.6 ± 1.0 vs. 3.9 ± 0.8 ml·100 g–1·min–1, P < 0.05; 55% Wmax 7.3 ± 0.6 vs. 5.0 ± 0.6 ml·100 g–1·min–1, P < 0.05; 85% Wmax 6.6 ± 1.3 vs. 5.9 ± 0.7 ml·100 g–1·min–1, P > 0.05; lipolysis: 25% Wmax 102 ± 19 vs. 55 ± 14 nmol·100 g–1·min–1, P = 0.06; 55% Wmax 86 ± 11 vs. 50 ± 20 nmol·100 g–1·min–1, P > 0.05; 85% Wmax 88 ± 31 vs. –9 ± 25 nmol·100 g–1·min–1, P < 0.05). In conclusion, blood flow and lipolysis are generally higher in SCAT adjacent to contracting than adjacent to resting muscle irrespective of exercise intensity. Thus specific exercises can induce "spot lipolysis" in adipose tissue..

While I was looking around Pubmed, I also found this study:

Subcutaneous fat alterations resulting from an upper-body resistance training program.
Kostek MA, Pescatello LS, Seip RL, Angelopoulos TJ, Clarkson PM, Gordon PM, Moyna NM, Visich PS, Zoeller RF, Thompson PD, Hoffman EP, Price TB.

Department of Kinesiology, University of Connecticut, Storrs, CT 06269-2101, USA. [email protected]

PURPOSE: It is believed spot reduction, the exercise-induced localized loss of subcutaneous fat, does not occur as a result of an exercise program; however, evidence as a whole has been inconsistent. To reexamine this concept, we compared subcutaneous fat measurements before and after resistance training among 104 subjects (45 men, 59 women). METHODS: Subjects participated in 12 wk of supervised resistance training of their nondominant arm. Magnetic resonance imaging and skinfold calipers examined subcutaneous fat in the nondominant (trained) and dominant (untrained) arms before and after resistance training. Repeated-measures ANCOVA tested for subcutaneous fat differences within and between arms before, after, and from before to after resistance training by gender and measurement technique, with BMI and age as covariates. Simple linear regression compared subcutaneous fat changes before and after resistance training as assessed by MRI and skinfold. RESULTS: Subcutaneous fat, measured by skinfold, decreased in the trained arm and not the untrained arm in the men (P < 0.01); it was similar in the total sample and in the women (P > 0.05). MRI determinations of subcutaneous fat changes were not different between arms in the total sample and by gender (P > 0.05). CONCLUSION: Subcutaneous fat changes resulting from resistance training varied by gender and assessment technique. Skinfold findings indicate that spot reduction occurred in men but not in women. In contrast, MRI found a generalized subcutaneous fat loss independent of gender, supporting the notion that spot reduction does not occur as a result of resistance training. MRI, sensitive to changes along the entire upper arm, detected greater variation in resistance training responses, preventing significant differences between trained and untrained arms. Variation in upper-arm resistance training response was not evident from a single skinfold measurement at the belly of the muscle.

PMID: 17596787

Both make interesting points and have differing results. I question the technique in the first study a bit because I don't quite understand their thinking on the verification of lipolysis mostly using blood and interstitial fluid samples. I much prefer the MRI and caliper measurement taken in the second study along with the longer period of the study (12 weeks). 10 test subjects is also too few to give statistically significant (at least 95% repeatable) results. The temperature increasing the rate of hydrolysis is interesting though since it's certainly possible, but I'd like to see a better planned study.

This is the reason that I'm very cautious about passing on this kind of information to my clients though. There are lots of studies out there, and many of them contradict each other. When something looks promising, I usually try it out on myself first.

 

[Rabbi]

The same as where your stuff comes from, you seem to know everything? You don't miss any information or study in other areas?
It could help you to get some humbleness, now would you not feel a fool, when you act coy and other information comes through that your precious grandiose self thinks has it all under control?

My apologies that my reply there was a bit mean, but the post that I replied to was outrageously incorrect.

Fat accumulates in that area, because those muscles need specific exercises. If there is flab or fat accumulation there, most times the back is weak! It does not support and the muscles of the oposite group have no support and hence fat gatthers due to muscle flab. Do sit ups, place your feet under some support (the couch if heavy enough)so that you don't ruin your back, and do sit ups with your hands behind your neck and extended elbows.

There are several problems with this. The primary one is that muscle cannot change shape or form. There is no such thing as "muscle flab" skeletal muscle is skeletal muscle regardless of how much you use it. "Strength" or "weakness" is a product of neuromusclular connections and amount of muscle tissue.

It is also incorrect that you can strengthen your lower back through sit ups. The erector spinae are only used eccentrically during abdominal flexion. This is only enough to strengthen that muscle if your back is very, very weak and completely untrained.

Fat accumulation also has nothing to do with muscle strength. Would you say that power lifters and Olympic lifters have weak backs then since they generally have a good deal of abdominal fat?


I also highly doubt that information like that comes from the same places that I get my information from which would be from college (I have a BS in Natural Science and Mathematics with emphasis in Human Performance and Nutrition), professional journals (my office has subscriptions to the Applied Journal of Physiology, Journal of Obesity and the ACSM and NCSA newsletters. I'm also a professional trainer (ACSM Certified Personal Trainer, CrossFit Level 1 with Barbell Training and Olympic Lifting specialtizations, and soon to be a CSCS.

I don't comment on subjects that I don't know much about. Is it really too much to ask for all of us to consider the validity of our statements when giving advice?

 

[Rabbi]

In this situation we are talking about the opposing or antagonists of Abdominals/Erector spinae.

If you do NOT workout opposing muscle groups, you are much more prone to injury, and you can actually change the alignment of your body to an incorrect posture as one of the groups become overstretched and weak.

Muscular balance is important, so yes,one should train opposing muscle groups. An exception may be, if a person is tight in one area of the body already, due to not working the antagonist (opposite) muscle group, or because of daily activities that strenghten certain muscles, the tight muscles should be stretched and now the neglected antagonist muscles can be strengthened to "catch up".

This is correct, but what does it have to do with abdominal fat, which was the original claim?

 

[euphoria]

I am watching Access Hollywood right now ( i know lol ) and the girl from The Biggest Loser just said that alcohol is the worst thing you can do to your metabolism. I think the extra calories from booze alone might be the culprit of that stubborn belly fat. I can't give it up myself, and although i work out like MAD every day, eat healthy, I still can't get rid of that little pudge on my belly. Ahhh.... i aint gonna stop having fun though so that's what i sacrifice

 

[Rabbi]

Ha, yeah alcohol will do it to you. I had a client about a year ago who I just couldn't get to lose weight. After about six months of working with him, he nonchalantly mentioned that he drank a 12 pack of beer a night. Holy crap! 900 calories a night of pure carbohydrate uselessness. Funny, he started dropping fat like a champ as soon as he stopped drinking.

For all the damage it causes, it sure is fun.

 

[hoopyfrood]

I'm curious...

How many of you have had a rather pudgy layer of fat covering your abs, but now have a defined six-pack? And what kind of things did you do?

I've read so many things that are the 'best' way to do it; I'm just curious what you guys did.

 

[Carl Landrover]

Started running.

I was real skinny when I was young, but then went through a chubby phase that lasted about 5 years. Once I started running more often and started doing ab workouts, I got back to being thin and have had the six/eight pack since then. It's looked better at some points than others, but I've been pretty consistent in working my abs so they don't go away.

 

[hoopyfrood]

Ah yes! Running always seems to help. Even in my unsuccessful attempts.

I'm always curious what you guys do to motivate yourselves, too. (Ha! "you guys", this thread is a real banger, isn't it)

 

[DHYANA]

the only way to lose fat is to consume less calories than you expend. One way to do this is keep your diet constant but increase the level of activity (ie running like suggested above). Another way is to reduce the amount of food you consume on a regular basis.

Abs are all about diet pretty much.

 

[DHYANA]

This is the reason that I'm very cautious about passing on this kind of information to my clients though. There are lots of studies out there, and many of them contradict each other. When something looks promising, I usually try it out on myself first.

Hey man. Thanks for breaking those studies down for everybody here. They are interesting stuff. Honestly though I was just posting it for YOUR edification and not so much to suggest you to tell your clients (well you will do with the information what you want of course you're an intelligent guy!). My thinking is that the effect is there (spot reduction) but in practice people are just going to waste their time trying to spot reduce their 'inner thighs' or some stupid stuff like that.

In practice no doubt a simple caloric restriction will beat out any sort of (dubious) method utilizing spot reduction. Your thoughts?

 

[DHYANA]

Am I going to have one of those aforementioned complexes once i hand in my thesis too?? That is something to look forward to - my supervisor should keep saying that to encourage me finishing up :D

cherish it you are becoming one of the elite! :D

 

[KStoner6tb]

You have to have some decent abdominal workout in there to build the actual muscles...

But as people stated, the look you want is mainly made in the kitchen. Burnin that fat away with a clean diet and some cardio so that 8 pack is visible.

 

[hoopyfrood]

Seems like the most common way. =)

 

[nowdubnvr6]

Kinda the opposite for me. I used to be reall skinny like 5'9 135 but always defined muscle tone. Now im kinda glad ive put on some weight up to a good weight of around 155. Still defined muscle but you can tell those twenty or so lbs right in the midsection the most. And i really dont have a great diet i usually eat whatever i want.

Just need to cut back on the caffeine intake mainly and maintain a better sleep regime really helps with the motivation to do excercise for me.

 

[FrostyMcFailure]

Tone down body fat. Having a 6pack doesnt mean someones "ripped" but it does say they have a low body fat.