This entry was posted by hashim ( email address confidential ) on Tuesday, November 13th, 2007 at 4:56 pm and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed.
Please help
hi
i need help because i have got a belly and also i have got fat on the side where the love handles normally are and i need help on getting rid of this. and also i want to get to about 12 and a half stone and could you tell us what to do for this.
16 years old
male
waist 34 inches
5ft 10
90 kg
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November 20th, 2007 at 5:56 pm
Cardio 1st thing in the morning for about 30-45 mins on an empty stomach is what a lot of people swear by including myself. Sorry to say those love handles are a bodyfat problem and you can’t really target one area, the good news though is that as your bodyfat drops through training the love handles will dissapear.
November 21st, 2007 at 10:20 am
Nicks right - Cardio 1st thing in the morning - try to maintain your heart rate over 120 bpm, usually 150bpm I think would be a reasonable target for a guy of your age.
The first 20 minutes at above 120bpm gets you into the zone and it is the minutes after that actually maximise your bodyfat loss. So 30 - 45 min is good, but don’t do what I did for a year which was 20minutes everyday and lost nothing - very frustrating. As soon as i was told the above i lost 6 kilos in 2 months.
Body fat is weird stuff - you can’t really target one area, situps just cause muscle underneath the blubber, and cardio takes off body fat but from all over your body!! so don’t be dis-couraged if your belly isn’t progressing as quickly as you would like.
Also healthy balanced diet - and as always seek medical advice and/or gym instructor.
Good luck.
November 22nd, 2007 at 12:26 pm
As nick says, doing cardio first thing on an empty stomach is the best way to burn fat. Some research also states that caffeine can help the burning of fat.
Be sure to cardio within the fat burning zone 65% of max heart rate. 220 MHR - 16 age = 204. 65% = a cardio heart rate of 135. heading into 160 170 plus could mean you are entering into anaerobic mode. When working out at this level your body doesnt get time to use the fat for energy production and may start using your hard earned muscle for energy.
Just a thought….
November 23rd, 2007 at 5:19 pm
Working intensely in anaerobic intervals is an awesome way to burn fat. Better than working at 65% MHR.
Reason:
When working at 65% MHR, you only burn calories when you’re working. You’re working at such a low intensity that you need a massive volume of work to reap the benefits.
At high intensity, you continue burning calories for upto 48 hours after you stop working. So you don’t need a bigger volume, and you will see result faster.
Who’s physique do you prefer? A 100m sprinter (very low bodyfat - absolutley no use for fat, lean, fast, strong and powerful) or a marathon runner (low body fat - remember they will need some fat to use for energy, skinny, not that fast, strong or powerful).
A final thought on the matter, fat people run marathons all the time. How many fat people can you think of who could run the 100m in under 11 seconds?
November 26th, 2007 at 12:14 pm
try interval training. i used to just slog away on treadmill at same speed and never saw any results. however recently have been party of a study into interval training where my vo2 max was took and i am required to run at 8km an hour then at vo2 max (mine personally is 12km but yours may be higher or lower) in 2minute intervals. i find this method is not only getting me fitter in terms of my lungs getting proper workout but also shedding more body fat than before
November 29th, 2007 at 3:52 pm
reference the comment from anonymous………
Not that I think you are wrong about interval training or high intensity work outs the definately hold good stead in terms of burning fat. Your comments reference 65% mhr do need clearing up for the community of readers.
65% - 75% MHR work out is not low intensity, it is a workout that should increase your your heart rate for a sustained period of time(say 45 mins) and does not burn calories as you suggested. When working out at increased level the body needs to find energy from somewhere.
Now, providing as individual you are not consuming more calories or energy than you need, the body should tap into your fat stores and burn that for energy. If you are consuming more calories than you need you will get fat its as simple as that, and then yes when working out you are mearly just burning the excess calories you have ingested as energy not using fat stores for energy.
Working out at this level (65%) will mean you burn fat as energy (providing you are not consuming excess calories)working out at say 85 -95% or anerobic zones for sustained periods will mean you could burn muscle as energy as your body cannot tap into fat stores quick enough and could use hard earned muscle for energy.
In summary, intreval training IS an excellent way to kick start the body into burining fat as is working out at 65% of MHR, it all depends on what you are doing in the gym already. if you are lifting heavy weights 3 times a week you shouldnt really need to do interval as weights will increase your fat burning time of up to 2 days(so research says).
Body builder tend to do cardio first thing before breakfast as they are already lean and WILL have a strict clean diet.
If you are carrying a lot a escess weight, you may need to introduce interval training, but not for sustained periods as it is hard work, rememver your body is like a car battery introduce interval once or twice as part of a 6 week cardio plan but no more.
December 29th, 2007 at 8:33 pm
100m sprinter or like the guy from contender 3 (sakio bika)
February 14th, 2008 at 10:38 pm
While i agree that cardio is an important factor in any weight loss program, i’m suprised to see that no one in these replies mentions any resistance training, weightlifting and so on. weight lifting will not only speed up your metabolism and keep it up for a while after you finish exercising, it will also stop your body from using muscle as a source of energy and will focus solely on fat. Try cardio in the morning as stated above, and throw in three weight workouts a week, try keeping a food diary and workout diary to show where your going wrong and what your doing right. hope this helps.