Comments on: How To Lose Your Beer Gut http://www.motleyhealth.com/lose-weight/how-to-lose-your-beer-belly Sat, 11 Feb 2012 19:20:42 +0000 hourly 1 By: MotleyHealth http://www.motleyhealth.com/lose-weight/how-to-lose-your-beer-belly#comment-116191 MotleyHealth Thu, 02 Feb 2012 15:31:03 +0000 http://www.motleyhealth.com/articles/?p=3045#comment-116191 Hi Liam, it sounds like you are doing enough exercise so the problem must be the diet. It has to be lean. Fresh vegetables, lean meats, fish, eggs, salads. Avoid all junk, processed foods, ready meals, takeaways, soda / sugary drinks and white bread. Try to eat a healthy snack or small meal an hour before the gym session and have a <em>small</em> protein based snack afterwards. This should help keep the appetite under control. Stop the crisps at lunch. Reduce drinking if you can. Always work on getting fitter. Hi Liam, it sounds like you are doing enough exercise so the problem must be the diet. It has to be lean. Fresh vegetables, lean meats, fish, eggs, salads. Avoid all junk, processed foods, ready meals, takeaways, soda / sugary drinks and white bread. Try to eat a healthy snack or small meal an hour before the gym session and have a small protein based snack afterwards. This should help keep the appetite under control. Stop the crisps at lunch. Reduce drinking if you can. Always work on getting fitter.

]]> By: Liam http://www.motleyhealth.com/lose-weight/how-to-lose-your-beer-belly#comment-116188 Liam Thu, 02 Feb 2012 13:54:33 +0000 http://www.motleyhealth.com/articles/?p=3045#comment-116188 Hi, I am a 25 year old male. I'm 5'9 and weight about 108kg. I am carrying stomach fat and generally not very defined although i am a strong man. I would like to lose, initially, 13 - 18kg of fat(ideally by the summer). Currently i train in MMA 2-3 times per week and go to the gym 3-4 times per week. Gym consist of 30 mins of heavy bag drills and skipping, followed by 30-40 lengths in the pool. I don't use any supplements. My diet isn't the best. I don't breakfast, for lunch i have a plain brown chicken baguette with a bag of crisp. Dinner varies but is normally something from the freezer rather than fresh food. I very rarely drink during the week but go out a few Fridays every month. What tips could you give me to achieve my goal? Hi, I am a 25 year old male. I’m 5’9 and weight about 108kg. I am carrying stomach fat and generally not very defined although i am a strong man. I would like to lose, initially, 13 – 18kg of fat(ideally by the summer). Currently i train in MMA 2-3 times per week and go to the gym 3-4 times per week. Gym consist of 30 mins of heavy bag drills and skipping, followed by 30-40 lengths in the pool. I don’t use any supplements. My diet isn’t the best. I don’t breakfast, for lunch i have a plain brown chicken baguette with a bag of crisp. Dinner varies but is normally something from the freezer rather than fresh food. I very rarely drink during the week but go out a few Fridays every month.

What tips could you give me to achieve my goal?

]]> By: MotleyHealth http://www.motleyhealth.com/lose-weight/how-to-lose-your-beer-belly#comment-115676 MotleyHealth Mon, 09 Jan 2012 20:12:54 +0000 http://www.motleyhealth.com/articles/?p=3045#comment-115676 Hi Aaron. Get on the elliptical for 30 minutes then do some weight training. Avoid junk food and eat low GI carbs and lean proteins. If you do that for 6 months you will get in great shape. Mix up the workouts too, with some short and intensive cardio workouts, longer workouts (60 minutes) and some pure strength training workouts. Hi Aaron. Get on the elliptical for 30 minutes then do some weight training. Avoid junk food and eat low GI carbs and lean proteins. If you do that for 6 months you will get in great shape. Mix up the workouts too, with some short and intensive cardio workouts, longer workouts (60 minutes) and some pure strength training workouts.

]]> By: Aaron http://www.motleyhealth.com/lose-weight/how-to-lose-your-beer-belly#comment-115672 Aaron Mon, 09 Jan 2012 18:43:54 +0000 http://www.motleyhealth.com/articles/?p=3045#comment-115672 Hi I'm a 27/m about 6ft 4 and carrying a wee bit of a pot belly and a nice set of moobs!! I dont drink much beer but have a terrible diet and don't do much exercise. Holiday in six months and would like to loose the belly and shape up in time for the summer. I've joined the gym but know where to start. Could you suggest a simple exercise routine to follow and which foods to steer clear off to help me shift the belly and shape up? Thanks Hi I’m a 27/m about 6ft 4 and carrying a wee bit of a pot belly and a nice set of moobs!! I dont drink much beer but have a terrible diet and don’t do much exercise. Holiday in six months and would like to loose the belly and shape up in time for the summer. I’ve joined the gym but know where to start. Could you suggest a simple exercise routine to follow and which foods to steer clear off to help me shift the belly and shape up? Thanks

]]> By: MotleyHealth http://www.motleyhealth.com/lose-weight/how-to-lose-your-beer-belly#comment-115608 MotleyHealth Fri, 06 Jan 2012 09:31:38 +0000 http://www.motleyhealth.com/articles/?p=3045#comment-115608 Hi Chris, you can certainly make some big changes in 3 months. You gave around 12 weeks to lose 25 pounds, so about 2 pounds per week. A daily calorie deficit of 1000 Calories should result in 2 pounds weight loss per week. According to this general chart, you need about 3000 Calories on each day that you are exercising. So, aim for 2000 Calories of food a day and you should be OK. Make sure those calories are healthy though - no junk, no white bread, no processed cereals. Fresh fruits (avoid juices as they contain a lot of fructose), vegetables, lean proteins, wholemeal and oats. Good luck! Oh, also aim to improve your fitness. If you are still doing the same 500 Calorie workout in 6 weeks then you may not be making the most of the time in the gym. Hi Chris, you can certainly make some big changes in 3 months. You gave around 12 weeks to lose 25 pounds, so about 2 pounds per week. A daily calorie deficit of 1000 Calories should result in 2 pounds weight loss per week. According to this general chart, you need about 3000 Calories on each day that you are exercising. So, aim for 2000 Calories of food a day and you should be OK. Make sure those calories are healthy though – no junk, no white bread, no processed cereals. Fresh fruits (avoid juices as they contain a lot of fructose), vegetables, lean proteins, wholemeal and oats. Good luck!

Oh, also aim to improve your fitness. If you are still doing the same 500 Calorie workout in 6 weeks then you may not be making the most of the time in the gym.

]]> By: Chris http://www.motleyhealth.com/lose-weight/how-to-lose-your-beer-belly#comment-115606 Chris Fri, 06 Jan 2012 07:35:11 +0000 http://www.motleyhealth.com/articles/?p=3045#comment-115606 I am a 30 year old Male who's pretty much abused his body with alcohol and bad eating eating habbits post college. I am 6 foot and weigh 225 lbs. I've calculated I was on 3000-3500 calorie a day diet previously between fast food and alcohol with limited exercise. I've joined a gym. I've figured I'd start with a 2000-2500 calorie diet and burn 500 calories a day,5 days a week on cardio. I would like to try to be around 200 lbs come April 1st. Any ideas on how to improve this? Are my expectations realistic? I am a 30 year old Male who’s pretty much abused his body with alcohol and bad eating eating habbits post college. I am 6 foot and weigh 225 lbs. I’ve calculated I was on 3000-3500 calorie a day diet previously between fast food and alcohol with limited exercise. I’ve joined a gym. I’ve figured I’d start with a 2000-2500 calorie diet and burn 500 calories a day,5 days a week on cardio. I would like to try to be around 200 lbs come April 1st. Any ideas on how to improve this? Are my expectations realistic?

]]> By: MotleyHealth http://www.motleyhealth.com/lose-weight/how-to-lose-your-beer-belly#comment-115291 MotleyHealth Sat, 17 Dec 2011 18:08:51 +0000 http://www.motleyhealth.com/articles/?p=3045#comment-115291 Where did you read that? Eggs are one of the best foods you can have, the egg white is almost pure protein and the yolk contains many essential vitamins. Also, blood cholesterol levels are not raised by consuming dietary cholesterol, in the same way that eating protein does not automatically build muscle. Cholesterol levels raise as a result of too much saturated fat (mostly). So do not fear eggs! Where did you read that? Eggs are one of the best foods you can have, the egg white is almost pure protein and the yolk contains many essential vitamins. Also, blood cholesterol levels are not raised by consuming dietary cholesterol, in the same way that eating protein does not automatically build muscle. Cholesterol levels raise as a result of too much saturated fat (mostly). So do not fear eggs!

]]> By: From Malaysia http://www.motleyhealth.com/lose-weight/how-to-lose-your-beer-belly#comment-115284 From Malaysia Sat, 17 Dec 2011 11:09:35 +0000 http://www.motleyhealth.com/articles/?p=3045#comment-115284 I read that eating too much eggs can cause fat and increase our level of cholesterol. Is it wise to replace breakfast with eggs? I read that eating too much eggs can cause fat and increase our level of cholesterol. Is it wise to replace breakfast with eggs?

]]> By: MotleyHealth http://www.motleyhealth.com/lose-weight/how-to-lose-your-beer-belly#comment-108365 MotleyHealth Mon, 28 Nov 2011 15:13:36 +0000 http://www.motleyhealth.com/articles/?p=3045#comment-108365 Hi Karan, really you just need to ensure that you avoid junk food, high GI foods and processed foods. On the days that you are exercising your body needs around 3000 Calories and on other days with just light activity you need around 2700 Calories. To trim some fat you should drop your daily calories below these levels. As for number of meals, it makes little difference as it is total calories that count. What can make a difference is the effect of different eating patterns on appetite. If your diet is already good then the first step would is to start running every day so that you are exercising 6 or 7 days a week. This will burn extra calories and may trim the fat off your stomach. Hi Karan, really you just need to ensure that you avoid junk food, high GI foods and processed foods. On the days that you are exercising your body needs around 3000 Calories and on other days with just light activity you need around 2700 Calories. To trim some fat you should drop your daily calories below these levels. As for number of meals, it makes little difference as it is total calories that count. What can make a difference is the effect of different eating patterns on appetite. If your diet is already good then the first step would is to start running every day so that you are exercising 6 or 7 days a week. This will burn extra calories and may trim the fat off your stomach.

]]> By: Karan Kaushal http://www.motleyhealth.com/lose-weight/how-to-lose-your-beer-belly#comment-108359 Karan Kaushal Mon, 28 Nov 2011 15:08:05 +0000 http://www.motleyhealth.com/articles/?p=3045#comment-108359 NEED YOUR HELP PLEASE!!! I am male, 29 yrs old, 5ft 9" and weigh 154 lbs (11 Stones). I have a beer belly that I seriously want to get rid of. However, I do not particularly want to lose weight and size just the belly fat. I do try and do intense cardio 3 times a week at home by following Shaun T's (Insanity) and (P90X) Program. My main weekness is diet. I simply need guidance on what to eat, when to eat it (3 or 5 times a day?) and most importantly how much to eat. I am not saying I want a 6 pack, just a flat stomach. I look forward to your guidance Motley. Regards, Karan NEED YOUR HELP PLEASE!!! I am male, 29 yrs old, 5ft 9″ and weigh 154 lbs (11 Stones). I have a beer belly that I seriously want to get rid of. However, I do not particularly want to lose weight and size just the belly fat.

I do try and do intense cardio 3 times a week at home by following Shaun T’s (Insanity) and (P90X) Program.

My main weekness is diet. I simply need guidance on what to eat, when to eat it (3 or 5 times a day?) and most importantly how much to eat. I am not saying I want a 6 pack, just a flat stomach.

I look forward to your guidance Motley.

Regards,
Karan

]]> By: MotleyHealth http://www.motleyhealth.com/lose-weight/how-to-lose-your-beer-belly#comment-86741 MotleyHealth Mon, 07 Nov 2011 17:03:01 +0000 http://www.motleyhealth.com/articles/?p=3045#comment-86741 Hi Zac, well you know the cause of the problem and how to solve it, all you need is real motivation. Well, let's put it this way. If you carry on as you are things will get worse. You will gain more fat, lose more muscle and fitness. In the long term you will set yourself up for all manner of weight related problems including diabetes, heart disease and cancer. Read <a href="http://www.motleyhealth.com/lose-weight/the-health-benefits-of-losing-weight">The Health Benefits of Losing Weight</a> if that did not scare you into action already. So, what are the motivations now that you are not doing sport - let's be honest. 1. To look good, to attract a partner. 2. To feel fit and strong, to have improved self esteem. 3. To live a long and fulfilling life. So you need to set a plan. You responded well to a plan before so you must be dedicated. Set yourself a weekly fitness regime with specific workouts on specific days and times. Stick to the plan and remember why you are doing it. Remember, it is only when you lose your health that you realise how important it was. Do not lose it. Hi Zac, well you know the cause of the problem and how to solve it, all you need is real motivation. Well, let’s put it this way. If you carry on as you are things will get worse. You will gain more fat, lose more muscle and fitness. In the long term you will set yourself up for all manner of weight related problems including diabetes, heart disease and cancer. Read The Health Benefits of Losing Weight if that did not scare you into action already.

So, what are the motivations now that you are not doing sport – let’s be honest.

1. To look good, to attract a partner.
2. To feel fit and strong, to have improved self esteem.
3. To live a long and fulfilling life.

So you need to set a plan. You responded well to a plan before so you must be dedicated. Set yourself a weekly fitness regime with specific workouts on specific days and times. Stick to the plan and remember why you are doing it.

Remember, it is only when you lose your health that you realise how important it was. Do not lose it.

]]> By: Zac http://www.motleyhealth.com/lose-weight/how-to-lose-your-beer-belly#comment-86718 Zac Mon, 07 Nov 2011 16:32:23 +0000 http://www.motleyhealth.com/articles/?p=3045#comment-86718 I spent much of my youth/college active in "demanding" sports. Now graduated and out of sports...my exercise routine has dwindled and I cannot seem to locate the "switch" to work out, as before it was automatic, dedication to the sport. Now, I have lost my abs...and the majority of my strength/as well as a continued sugar rich diet. I know what is needed...I just can't seem to excersize and eat right? Oh....and I drink soda! I guess that gives me checks in all the wrong areas. I need a pathway to direct motivation...as it use to be for sports ... Help me MOTLEY!!!! I spent much of my youth/college active in “demanding” sports. Now graduated and out of sports…my exercise routine has dwindled and I cannot seem to locate the “switch” to work out, as before it was automatic, dedication to the sport. Now, I have lost my abs…and the majority of my strength/as well as a continued sugar rich diet. I know what is needed…I just can’t seem to excersize and eat right? Oh….and I drink soda! I guess that gives me checks in all the wrong areas. I need a pathway to direct motivation…as it use to be for sports …

Help me MOTLEY!!!!

]]> By: MotleyHealth http://www.motleyhealth.com/lose-weight/how-to-lose-your-beer-belly#comment-82930 MotleyHealth Thu, 03 Nov 2011 17:10:46 +0000 http://www.motleyhealth.com/articles/?p=3045#comment-82930 Corn tortillas are OK in moderation but do not have too many. Like any bread they are high in calories and relatively low in nutrition. Swimming certainly can be an intensive form of exercise. The faster you go, the more intensive. If you learn some of the Olympic strokes like the butterfly then you will have a great workouts. Freestyle / crawl is a great way to swim too. Corn tortillas are OK in moderation but do not have too many. Like any bread they are high in calories and relatively low in nutrition.

Swimming certainly can be an intensive form of exercise. The faster you go, the more intensive. If you learn some of the Olympic strokes like the butterfly then you will have a great workouts. Freestyle / crawl is a great way to swim too.

]]> By: Albert http://www.motleyhealth.com/lose-weight/how-to-lose-your-beer-belly#comment-82903 Albert Thu, 03 Nov 2011 16:40:50 +0000 http://www.motleyhealth.com/articles/?p=3045#comment-82903 Hi name is Albert. Are corn tortillas ok to eat as a part of a diet meal? Is swimming a real intense workout? Hi name is Albert. Are corn tortillas ok to eat as a part of a diet meal? Is swimming a real intense workout?

]]> By: MotleyHealth http://www.motleyhealth.com/lose-weight/how-to-lose-your-beer-belly#comment-81133 MotleyHealth Mon, 31 Oct 2011 22:05:18 +0000 http://www.motleyhealth.com/articles/?p=3045#comment-81133 Hi Matthew, if you main focus is on running then reduce protein shakes and increase healthy eating - more salad vegetables, fruits, lean meats, poultry, fish, eggs etc. For running you need a healthy source of carbs. One protein shake a day should be OK, but keep an eye on the total calories you are taking in each day. If you want a 6 pack then you may need to do more than swim 3 times a week. 2 weight training sessions would be minimum. Are you still running? Maybe run the other 2 days. Eating 5 meals a day is great if you are doing a lot of training and really measuring how many calories you are eating in those 5 meals. But 5 meals + 2 protein shakes can quickly add up and this is likely to be the reason that you have gained weight. Hi Matthew, if you main focus is on running then reduce protein shakes and increase healthy eating – more salad vegetables, fruits, lean meats, poultry, fish, eggs etc. For running you need a healthy source of carbs. One protein shake a day should be OK, but keep an eye on the total calories you are taking in each day. If you want a 6 pack then you may need to do more than swim 3 times a week. 2 weight training sessions would be minimum. Are you still running? Maybe run the other 2 days.

Eating 5 meals a day is great if you are doing a lot of training and really measuring how many calories you are eating in those 5 meals. But 5 meals + 2 protein shakes can quickly add up and this is likely to be the reason that you have gained weight.

]]> By: Matthew http://www.motleyhealth.com/lose-weight/how-to-lose-your-beer-belly#comment-80115 Matthew Sat, 29 Oct 2011 22:42:46 +0000 http://www.motleyhealth.com/articles/?p=3045#comment-80115 Hi there, As i have been training for 6 months for 10k Run for June, I never thought I would do so well and I COULD KEPT going further! which is great, but doing alot running, it burn my muscle fat, even though it does tone. As I'm in the America at the moment, I been trying to get bigger by eating more meat and protein shake twice a day, i have comment, saying my muscle, shoulder does looked a bit bigger, but for the last month on vacation, been eating like crap, now i HAVE A CRAP BELLY! So you reckon doing swimming 3 times a week and twice in muscle weight training? while protein shake twice a day, and eating 5 meal a day and nothing 2 hours before bed to get bigger muscle / look bigger and lose the belly fat to look alike 6 pacs. Regards Matthew Hi there,

As i have been training for 6 months for 10k Run for June, I never thought I would do so well and I COULD KEPT going further! which is great, but doing alot running, it burn my muscle fat, even though it does tone.

As I’m in the America at the moment, I been trying to get bigger by eating more meat and protein shake twice a day, i have comment, saying my muscle, shoulder does looked a bit bigger, but for the last month on vacation, been eating like crap, now i HAVE A CRAP BELLY!

So you reckon doing swimming 3 times a week and twice in muscle weight training? while protein shake twice a day, and eating 5 meal a day and nothing 2 hours before bed to get bigger muscle / look bigger and lose the belly fat to look alike 6 pacs.

Regards

Matthew

]]> By: MotleyHealth http://www.motleyhealth.com/lose-weight/how-to-lose-your-beer-belly#comment-77968 MotleyHealth Tue, 25 Oct 2011 11:25:51 +0000 http://www.motleyhealth.com/articles/?p=3045#comment-77968 Hi Levan, if you can run, swim, cycle then focus on cardio fitness, this will burn fat. Hi Levan, if you can run, swim, cycle then focus on cardio fitness, this will burn fat.

]]> By: Levan http://www.motleyhealth.com/lose-weight/how-to-lose-your-beer-belly#comment-77906 Levan Tue, 25 Oct 2011 08:45:24 +0000 http://www.motleyhealth.com/articles/?p=3045#comment-77906 I had a herniated dis and therefore I cant do intensive exercises, such as heavy weights, is there anything equivalent??? I had a herniated dis and therefore I cant do intensive exercises, such as heavy weights, is there anything equivalent???

]]> By: MotleyHealth http://www.motleyhealth.com/lose-weight/how-to-lose-your-beer-belly#comment-72000 MotleyHealth Wed, 12 Oct 2011 00:01:59 +0000 http://www.motleyhealth.com/articles/?p=3045#comment-72000 Hi Craig, I think that if you maintain this, and also increase the workload as you get fitter, then you should certainly be seeing some noticeable improvements in a month. Maybe you may get faster results if you added an additional longer cardio session, like the swimming laps. Depends on how your circuit training is and how well you can train when recovering from the push/pull days or the HIIT cross trainer day. If the circuits include plenty of shuttle runs and skipping / jumping jacks then this should work well. If you feel that your muscles are not growing or recovering quick enough then look to increase the protein slightly, maybe some cottage cheese or nuts as snacks or pulses. fish or more meat in the meals. Hi Craig, I think that if you maintain this, and also increase the workload as you get fitter, then you should certainly be seeing some noticeable improvements in a month. Maybe you may get faster results if you added an additional longer cardio session, like the swimming laps. Depends on how your circuit training is and how well you can train when recovering from the push/pull days or the HIIT cross trainer day. If the circuits include plenty of shuttle runs and skipping / jumping jacks then this should work well. If you feel that your muscles are not growing or recovering quick enough then look to increase the protein slightly, maybe some cottage cheese or nuts as snacks or pulses. fish or more meat in the meals.

]]> By: Craig http://www.motleyhealth.com/lose-weight/how-to-lose-your-beer-belly#comment-71994 Craig Tue, 11 Oct 2011 23:33:24 +0000 http://www.motleyhealth.com/articles/?p=3045#comment-71994 Hello, I've just started a new diet/exercise plan and I'm wondering how fast you believe I would see results. I'm not asking because I'm expecting to hear particularly fast results, but I'd like to be realistic about what I should expect as I go along. As for the diet, I've been eating: Breakfast: 2 eggs on whole wheat toast Lunch: Salad with eggs, chicken, cucumbers, carrots, and olive oil for dressing Dinner: Plain veggie burger (no bun) with a side of broccoli or green beans And as for exercising I'm following the two-day push/pull weight-lifting split as well as one day of HIIT on the cross trainer, one day of swimming laps, and one day of circuit training. Do you think a diet like this will support this exercise routine in the long run, and if I stick with it how fast would you expect me to see results (I'm 5'11" and weigh around 184lbs, so I wouldn't call myself overweight but I have a stomach and love handles I'd love to get rid of). Thank you Hello,

I’ve just started a new diet/exercise plan and I’m wondering how fast you believe I would see results. I’m not asking because I’m expecting to hear particularly fast results, but I’d like to be realistic about what I should expect as I go along. As for the diet, I’ve been eating:

Breakfast: 2 eggs on whole wheat toast
Lunch: Salad with eggs, chicken, cucumbers, carrots, and olive oil for dressing
Dinner: Plain veggie burger (no bun) with a side of broccoli or green beans

And as for exercising I’m following the two-day push/pull weight-lifting split as well as one day of HIIT on the cross trainer, one day of swimming laps, and one day of circuit training.

Do you think a diet like this will support this exercise routine in the long run, and if I stick with it how fast would you expect me to see results (I’m 5’11″ and weigh around 184lbs, so I wouldn’t call myself overweight but I have a stomach and love handles I’d love to get rid of).

Thank you

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