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Weight Training Questions - How Do I Get Rid of
a Spare Tire
Weight Training Question:
I'm a 40 year old male and I really need to lose the spare tire
around my waist, I have a small layer of fat on my love handles
that I just cant get rid of. I can almost see my "4 pack"
peaking through and taking off the last 10 pounds is what I've been
struggling with. I workout 2 times a day. All of my cardio exercises
like running 3 miles or biking for 10 miles is always done in the
morning and I also do an aerobics video in the evening that works
the whole body and targets my stomach.
I eat mostly high protein foods and consume about 120 grams of
protein a day. I eat about 1500-1600 calories a day. I have 4-6
smaller meals throughout the day with dinner being the largest.
I stay away from processed foods, processed sugars and stick to
the natural and organic foods. I also use supplements to help get
more soy protein and important vitamins.
I've read a lot of information on nutrition and most of it says
I need to remove fat from my diet in order to get a flat stomach.
I started this quest (my mid life crisis) about 6 weeks ago and
was at 180 pounds. I definitely noticed a change in muscle mass
so I can understand the weight not dropping like a rock but I still
have this small spare tire that lingers around my waist.
Maybe I just need to put in more time exercising especially after
so many years of abuse. I was at one time up to 190 pounds with
a high percentage of body fat but 3 years ago I lost 31 pounds and
was down to 159 pounds but I was still a little chubby. Now, I'm
much tighter at 173 pounds but if I could lose the excess fat I'd
be around 165 pounds and ripped! I'm looking to maximize my health
for the first time ever.
Weight Training Answer:
The first thing I noticed is that 1600 calories per day is way
too low for your daily caloric needs. Here are some tips to help
you:
- Increase your calories to at least 2000 per day. You want to
make sure your body has enough fuel to power it without going
into starvation mode and storing fat. If you're running 3 miles
a day and working out twice a day, then my guess is that you're
not taking in enough calories. I would even recommend going up
to 2500 calories and work your way down to a low of 2000 calories.
If you're eating nutrient dense food, then you shouldn't worry
about packing on fat.
- Increase your omega 3, 6 and 9 healthy fat intake. Try a product
called "Udos Oil" which is a flaxseed oil product and
mix a tablespoon with your protein shake or on top of your salad
a few times a day. This will provide all the essential fatty acids
to help you burn more fat.
- Cut out all sugars and starches after 6pm. Focus on "front
loading" your carbs earlier in the day and back off as the
day goes on. Stick with lean protein sources later at night.
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