How you lose that "Hanging out" fat?

[One Mic Dominican]

i'm getting a little flabby around my stomach area
anyone know any good excercises to lose this

[khalid a.k.a Genocide]

The flab on your gut will NOT go away by just doing ab exercises, you need to focus on your entire body in order to properly lose that flab/tire on your gut(see last paragraph).

The process of losing weight(body fat) starts with your diet. You need to restructure your eating habits. Cut high fat(transfats etc), high sugar, high cholasterol foods from your diet. Also try and eliminate high sugar sodas. Up your protein intake, keep carb intake moderate to high(depends), and up fiber intake. And for example instead of eating three big meals a day, eat 4 smaller meals a day. Furthermore, try and get a hold of multi Vitamine supplment and if possible also get multi minerals.

Second, try and do calisthenics/cardiovascular exercises on a daily basis(3+ times a week). And you can also do weight training with light to medium weights for high repetitions.

[One Mic Dominican]

The flab on your gut will NOT go away by just doing ab exercises, you need to focus on your entire body in order to properly lose that flab/tire on your gut(see last paragraph).

The process of losing weight(body fat) starts with your diet. You need to restructure your eating habits. Cut high fat(transfats etc), high sugar, high cholasterol foods from your diet. Also try and eliminate high sugar sodas. Up your protein intake, keep carb intake moderate to high(depends), and up fiber intake. And for example instead of eating three big meals a day, eat 4 smaller meals a day. Furthermore, try and get a hold of multi Vitamine supplment and if possible also get multi minerals.

Second, try and do calisthenics/cardiovascular exercises on a daily basis(3+ times a week). And you can also do weight training with light to medium weights for high repetitions.


YES SIR!!! :hmm:

Good looks

[Big H]

Yea, there is no spot reduction for fat. The only way to lose the belly and love handles is to cut your body fat. Sure, its not gonna hurt to have a solid ab routine, but dieting is the ONLY way to lose it.

[whoa4]

Yea, there is no spot reduction for fat. The only way to lose the belly and love handles is to cut your body fat. Sure, its not gonna hurt to have a solid ab routine, but dieting is the ONLY way to lose it.
Is Arnold using an Olympic Bar in that photo?

[Big H]

Is Arnold using an Olympic Bar in that photo?

Of course!

[whoa4]

Of course!

Looks smaller, but never the less...

Arnold = GOAT.




Give me about 8 months, and I'll be on that level. (Already on it on eazy-bar).

I got to get my sh*t back up, then progress even more...

[Big H]

Looks smaller, but never the less...

Arnold = GOAT.




Give me about 8 months, and I'll be on that level. (Already on it on eazy-bar).

I got to get my sh*t back up, then progress even more...

Training with the Olympic is best; especially for curls.

[whoa4]

Training with the Olympic is best; especially for curls.
Then I shall start doing those alot more then. In fact, today i'm going to create me an entire knew schedule, re-up on the protein shakes, buy my creatine and get to work. Serious, work. I been slacking for TOO long now.

I've noticed my arms getting smaller, my guts is trying to come out, my strength went down a bit (haven't taken any shakes in 3 months and didn't eat right nor workout correctly in the past 2 weeks).




I'm also gonna start doing olympic lifts and cleans. I'm gonna start off REALLY low in the beginning, maybe like 35lb's on each side of an olympic bar, then trying to get ATLEAST to 315 in the next year or two. What are some pointers for those? I'd appreciate it...

[Big H]

Then I shall start doing those alot more then. In fact, today i'm going to create me an entire knew schedule, re-up on the protein shakes, buy my creatine and get to work. Serious, work. I been slacking for TOO long now.

I've noticed my arms getting smaller, my guts is trying to come out, my strength went down a bit (haven't taken any shakes in 3 months and didn't eat right nor workout correctly in the past 2 weeks).




I'm also gonna start doing olympic lifts and cleans. I'm gonna start off REALLY low in the beginning, maybe like 35lb's on each side of an olympic bar, then trying to get ATLEAST to 315 in the next year or two. What are some pointers for those? I'd appreciate it...

I'm glad you gonna get yourself right. Just stay focused and remember to have fun with lifting.


For cleans start with low weight and work on proper form. If your looking for explosive power then work with Power Clean, but if mass and overall strength is your goal then stick to Hang Cleans. Its hard to type the proper technique for cleaning but if you google it or search for it on bodybuilding.com you'll come across some videos and pics on proper execution.

The best advice I can give you is to keep your intensity HIGH; strength feeds off of intensity and anger. Get ya mind right when you hit the gym and start moving that weight with some hate in ya blood.

I'd say start off with 25's on both sides though so you can get the feel for it and get your reps in first. Also include deadlifts in your routine to up your strength in this area.

[whoa4]

I'm glad you gonna get yourself right. Just stay focused and remember to have fun with lifting.


For cleans start with low weight and work on proper form. If your looking for explosive power then work with Power Clean, but if mass and overall strength is your goal then stick to Hang Cleans. Its hard to type the proper technique for cleaning but if you google it or search for it on bodybuilding.com you'll come across some videos and pics on proper execution.

The best advice I can give you is to keep your intensity HIGH; strength feeds off of intensity and anger. Get ya mind right when you hit the gym and start moving that weight with some hate in ya blood.

I'd say start off with 25's on both sides though so you can get the feel for it and get your reps in first. Also include deadlifts in your routine to up your strength in this area.


Thanks H, I always appreciate the advise. I did notice too, when sh*t wasn't going right in my life and I was regularly in the gym, I was BEASTING in there. I wuld've been twice if not 3x's as strong as I am now If I continued to work at the level and intensity I used too. I think I've gotten to relaxed and unfocused, especially at my gym on campus (too many people I know). I need to hit a real gym also. I got to start thinking about past sh*t and sh*t now that piss me off while i'm there...

But yea, I'll start with 25's cleans probably and warmup with 25's for a few sets, then up to 35's. I know I can do more that 45's on each side multiple times (I did about 3-4 tens on each side all last summer, at about 50 reps and 2 sets), but like you said I got to work on form. I think I could max at the most 225 now, but I got to up all my secondary muscles first.

How many times a week you think I should do in order to advance my Hang cleaning poundage at a quick speed? I'm gonna stay low for about 2 weeks, then go up every week until I hit a wall. I already do 4 sets of 8 barbell shrugs at 325 at the moment, so holding that weight isn't difficult to me

[Big H]

Thanks H, I always appreciate the advise. I did notice too, when sh*t wasn't going right in my life and I was regularly in the gym, I was BEASTING in there. I wuld've been twice if not 3x's as strong as I am now If I continued to work at the level and intensity I used too. I think I've gotten to relaxed and unfocused, especially at my gym on campus (too many people I know). I need to hit a real gym also. I got to start thinking about past sh*t and sh*t now that piss me off while i'm there...

But yea, I'll start with 25's cleans probably and warmup with 25's for a few sets, then up to 35's. I know I can do more that 45's on each side multiple times (I did about 3-4 tens on each side all last summer, at about 50 reps and 2 sets), but like you said I got to work on form. I think I could max at the most 225 now, but I got to up all my secondary muscles first.

How many times a week you think I should do in order to advance my Hang cleaning poundage at a quick speed? I'm gonna stay low for about 2 weeks, then go up every week until I hit a wall. I already do 4 sets of 8 barbell shrugs at 325 at the moment, so holding that weight isn't difficult to me


I suggest doing it once a week to allow for proper recovery. You really need a whole week to regain your strength after punishing your muscles. Don't try to rush things too; strength comes back in due time and once you regain your peak form its easier to advance your max.

I suggested the 5x5 routine in another thread in the forum, check it out and apply it to the Cleans if you wanna up your max effectively. Its the thread with my man asking how to increase strength.

[whoa4]

I suggest doing it once a week to allow for proper recovery. You really need a whole week to regain your strength after punishing your muscles. Don't try to rush things too; strength comes back in due time and once you regain your peak form its easier to advance your max.

I suggested the 5x5 routine in another thread in the forum, check it out and apply it to the Cleans if you wanna up your max effectively. Its the thread with my man asking how to increase strength.

Yea, I read that one. I was thinking about doing the 5x5, but I'll wait a few weeks and get the rest of my body ready for it. My shoulders and legs may be ready, but all the other muscles may not be balanced. This seems like a good exercise to balance my muscles with, increase strength, and increase/maintain speed.

I slept on this because I was sort of scared to do them without proper equipment and supervision. But now I'm motivated to do them on my own and start from the bottom...

[Big H]

Yea, I read that one. I was thinking about doing the 5x5, but I'll wait a few weeks and get the rest of my body ready for it. My shoulders and legs may be ready, but all the other muscles may not be balanced. This seems like a good exercise to balance my muscles with, increase strength, and increase/maintain speed.

I slept on this because I was sort of scared to do them without proper equipment and supervision. But now I'm motivated to do them on my own and start from the bottom...

You gotta destroy and rebuild sometimes; good luck playa!

[whoa4]

You gotta destroy and rebuild sometimes; good luck playa!

As always, I appreciate the advice

[One Mic Dominican]

Will any pills work for this sh*t?

[One Mic Dominican]

uppin

[Logic86]

Consider liposuction
Okay, so it's not a solution for everyone, but if you've tried many of the other methods described below and you just can't seem to get rid of your very prominent love handles, liposuction might be the solution. In fact, it is ideal for people who are 20 to 30 pounds overweight and who have a particularly problematic area in which they simply can't seem to lose weight.
During this surgical procedure, fat is "sucked" out of the body. Although there is very little actual weight loss, the shape of the body is improved, sometimes dramatically. To find out if this procedure is right for you, talk to your doctor.




Strengthen your lower back
As you will see below, strengthening your abdominal muscles is a key step in reducing your love handles. But whenever you work on your abs, you should also strengthen the muscles in your lower back to "balance" the strength in your torso and reduce the fat on your back.
Try this exercise: Lie on your stomach, lift your feet and knees off the floor and "flutter kick" your legs as if you were swimming. Do this for 15 seconds, then stop for 30 seconds. Repeat twice.




Cut sodium
Sodium -- which can be found in table salt, seasonings, soups, condiments, and many other prepared foods -- isn't just bad because it raises your risk of heart disease and stroke. It also leads to water retention, which can make problem areas like the gut and love handles seem even more prominent. Reduce your consumption of sodium-rich processed foods, and avoid adding salt to the foods you prepare yourself.



Create a "V" shape in your upper body
Although working on your abs is a must in the quest to eliminate love handles, you can also create the illusion of having a smaller midsection by bulking up your shoulders, pectoral muscles and biceps.
There is a wide range of exercises you can perform for these different muscle groups, one of which is the lat pulldown. Sitting with your back flat against the seat, grasp the bar with your hands shoulder-width apart. Pull the bar down to your chest, pause, and extend arms back to starting position. Repeat 12 to 15 times.



Drink water
You've probably heard it a million times before, and it's true: You should drink at least eight 8-ounce glasses of water a day. Not only does it help reduce water retention caused by excess sodium, but water also helps the body metabolize stored fat into energy and suppresses the appetite. All these factors can help reduce your love handles.
Find out how to say goodbye to those nasty love handles for good



Although increasing the amount of muscle in your abdominal region will help reduce the appearance of love handles, keep in mind that spot reduction doesn't work. You can do all the crunches in the world, but they'll most likely be useless if you don't do any cardiovascular exercise and eat properly, as mentioned below.
That being said, there are a number of exercises that target your oblique abs and love handles more specifically. Try elbow-to-knee crunches: Cross your left leg over your right leg and twist your torso, bringing your right elbow to your left knee. Do as many reps as you can. Repeat on the other side.



Reduce your alcohol intake
Although there is conflicting evidence as to whether or not alcohol causes weight gain, alcohol does contain a lot of "empty calories." And since men tend to deposit extra calories as fat in their bellies, drinking alcohol may contribute to those dreaded love handles. I'm not saying to pour all your beer and liquor down the sink, but drink alcohol in moderation if you're trying to lose weight, or try "light" or low-carb versions.


Do dumbbell side bends
Dumbbell side bends are another great exercise to target the muscles under your love handles. Standing up, hold one dumbbell at your side and slowly bend your torso sideways, letting the dumbbell descend toward the floor. Slowly straighten up to the starting position using the strength of your abdominal muscles. Do 15 reps on each side.



Cut calories
There are no two ways around it: To lose weight, you have to reduce the number of calories your body stores. Even if you work out like a psycho, you will still gain weight if the number of calories you consume is greater than the number you burn. Therefore, your diet is crucial in your quest to get rid of those wretched love handles. In a nutshell, you must consume fewer overall calories, as well as less fat and sugar, and increase your fiber intake. And of course, don't forget No. 1...



Get into cardiovascular exercise
Once again, it comes down to burning calories so that they aren't stored as fat. Whether it's by hitting the treadmill at the gym, playing basketball with some buddies, walking to work, or even taking the stairs instead of the elevator, every little step counts. Of course, the amount of cardio you must do all depends on how bad those handles really are. If you have a lot of weight to lose, you should probably seriously consider that gym membership. If the problem is minor, some low-intensity exercise may be sufficient.