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Old 04-19-04, 11:19 AM   #1
nashbass
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extra body fat

i recently lost weight and i can't seem to get rid of a little extra fat that is in my chest and in my stomach area. I was wondering if there are some good exercises to focus primarily on those areas? I have been doing a lot of abs and running about 7 miles a week a long with a little biking. Also are there foods that i can eat that the fat won't go into these areas?
Thanks for your help.
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Old 04-19-04, 11:34 AM   #2
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Pushups or weight training for your chest. I do 100 push ups 3 days a week. I do what is called the "Jack Knife" for my abs. The "Jack Knife" is a Yoga (martial art) type ab and lower back exercise. To do this lay flat on the floor arms stretched above your head and your toes should be pointed toward a wall or other straight out. Simply bring both your arms and legs straight up as if your folding a knife closed. Do this slowly for about 15-25 or until failure. You can do this everyday. Believe me this works both abs and lower back at the same time.
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Old 04-19-04, 12:29 PM   #3
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Originally Posted by nashbass
i recently lost weight and i can't seem to get rid of a little extra fat that is in my chest and in my stomach area. I was wondering if there are some good exercises to focus primarily on those areas? I have been doing a lot of abs and running about 7 miles a week a long with a little biking. Also are there foods that i can eat that the fat won't go into these areas?
Thanks for your help.
You may just need to lose some more weight. Everything I have seen indicates you can't exercise in a particular way to reduce at a specific spot.
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Old 04-19-04, 12:41 PM   #4
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Originally Posted by Lone Ranger
You may just need to lose some more weight. Everything I have seen indicates you can't exercise in a particular way to reduce at a specific spot.
This is true....you just have to lose more weight. We all have areas where fat likes to rest, some people have it in their middles, rears, or upper bodies. You can't spot-reduce. Sorry!
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Old 04-19-04, 12:58 PM   #5
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Quote:
Originally Posted by nashbass
i recently lost weight and i can't seem to get rid of a little extra fat that is in my chest and in my stomach area. I was wondering if there are some good exercises to focus primarily on those areas? I have been doing a lot of abs and running about 7 miles a week a long with a little biking. Also are there foods that i can eat that the fat won't go into these areas?
Thanks for your help.
To answer your questions.. There are specific exercises that will target specific muscle groups however, no matter what "Chuck Norris or Body by Jake" tell you, there is no "secret" for losing/gaining fat in specific area and muscle does not turn into fat and vice versa. Having said that it gets more complicated when you factor in the various body types and metabolisms that make up the human species...

To get to the point... Your best plan would include Cardio, Cardio and more cardio. Weight training to bolster muscles in those areas will put more muscle mass in those areas.

Abs there are many exercises various crunches etc that will work upper/lower abs and the obliques. There are many websites that will show you examples of such.

Chest - Push ups, Bench press, chest press, Flys etc will work the chest. Just remember to allow 24-48 hours rest in between body parts while working with weights..same as above

Best advice. Set small obtainable goals and never look back and don't quit!

Good Luck!
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Old 04-19-04, 01:17 PM   #6
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Yup im in the SAME boat as you, my legs are great looking and arms are getting there, but the chest and stomach area are CRAP, so we just need to keep up the cardio and it will go away, slowly but it will go away
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Old 04-19-04, 06:03 PM   #7
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Quote:
Originally Posted by nashbass
i recently lost weight and i can't seem to get rid of a little extra fat that is in my chest and in my stomach area. I was wondering if there are some good exercises to focus primarily on those areas? I have been doing a lot of abs and running about 7 miles a week a long with a little biking. Also are there foods that i can eat that the fat won't go into these areas?
Thanks for your help.
As other posts have stated...you cannot "spot reduce".

And, while exercise is important, the most efficient way to lose weight/fat is to eat less. It takes a whole lot of exercise to burn off the calories in one Big Mac with fries and soda, or one carton of ice cream, etc. Eating a bit less, is much easier for most folks.

A daily calorie deficit of 500 calories per day, will result in weight loss of 1 lb per week (a reasonable and healthy goal). You can achieve this deficit by eating less, exercising more, or doing some of both.
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Old 04-20-04, 04:03 AM   #8
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Diet has the most to do with fat % as well as physical conditioning but cyclists are notoriusly weak in the upper body and abs.
ab and chest exercises will indeed help flatten those areas. Saying exercising specific areas doesn't help is naive and untrue. If you are a cyclist, look at your legs! I don't know about you but mine are frickin' ripped compared to my upper body. The skin on my legs are like a latex sheet and my torso, although cut, is nowhere as sharp as my legs. Gee, wonder why?! In the winter when I lift some weights, my torso gets nice and cut. Gee, wonder why?!
Yes, when you really start getting form the skin tightens up really nicely all over but it always is tighter where the muscles are developed the most.

When you do situps or any upper body lifting, only do one long set to exaustion. This tightens up without adding bulk. You want flat abs, not bulky ones.
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Old 04-20-04, 07:10 AM   #9
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Originally Posted by RacerX
Diet has the most to do with fat % as well as physical conditioning but cyclists are notoriusly weak in the upper body and abs.
ab and chest exercises will indeed help flatten those areas. Saying exercising specific areas doesn't help is naive and untrue. If you are a cyclist, look at your legs! I don't know about you but mine are frickin' ripped compared to my upper body. The skin on my legs are like a latex sheet and my torso, although cut, is nowhere as sharp as my legs. Gee, wonder why?! In the winter when I lift some weights, my torso gets nice and cut. Gee, wonder why?!
Yes, when you really start getting form the skin tightens up really nicely all over but it always is tighter where the muscles are developed the most.

When you do situps or any upper body lifting, only do one long set to exaustion. This tightens up without adding bulk. You want flat abs, not bulky ones.
RacerX Agree with most of what you say but the "one long set to exaustion" is where we "kind of" part ways... However, let me preface my following comments with this. Exercise is key and whatever works for YOU is the best solution. Just like picking a bike, find the one that FITS. However, having said that. If you do one long set til exhaustion, you do not work all of the muscle fibers. On the other hand, more than 3 sets is a waste. So, high reps ( that is 10-15) with moderate weight for 2-3 sets will tone without building much mass. However, remember building a little muscle mass is good! For then you will be burning more calories while at rest and will build upper body strength as well as make yourself symmetrical.

As far as diet is concerned. I think that it is an important aspect of reducing body fat, but not as important as exercise. I think eating sensibly, performing cardio everyday combined with weight training is a winning combo. Don't starve yourself or you will gain it back double. If you overeat, then you just wasted all that time performing cardio and so on...

Once again, we all have our own opinions about this issue. No matter what you do, just don't quit even though you may hit some plateaus, keep digging...

We all have room for improvement!
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Old 04-20-04, 01:41 PM   #10
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zapper,
I think we pretty much agree. I am working under the assumption that (for me anyway) regular training is an automatic factor. Several hundred miles a week of solid training is going to give you good cardio.

For cycling, 2-3 sets does not work as well for me or people I know. It does build up a good upper body for overall fitness as a "regular guy" but for cycling, I don't do any reps unless I want to build up.
For situps, I do one long set until I cannot endure any more. A couple hundred good, slow situps and then I'm done. I need rock solid endurance and stability in my abs as a cyclist, not any kind of bulk. Don't worry, they get ripped anyway by default.
Same goes for the rest of my upper body. Off season, I do reps to build up strength but then I stop- it doesn't help you and holds you back sometimes if you build up the torso.

The remaining factor, which becomes the most important, is diet. That is the way to taper and peak. Without a halfway decent diet, you will have fat skin.
You can see it in people's faces. Just as you can tell when people smoke or eat alot of refined sugar, or fast food. It shows up all over your face and body.
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Old 04-20-04, 01:58 PM   #11
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Originally Posted by RacerX
zapper,
I think we pretty much agree. I am working under the assumption that (for me anyway) regular training is an automatic factor. Several hundred miles a week of solid training is going to give you good cardio.

For cycling, 2-3 sets does not work as well for me or people I know. It does build up a good upper body for overall fitness as a "regular guy" but for cycling, I don't do any reps unless I want to build up.
For situps, I do one long set until I cannot endure any more. A couple hundred good, slow situps and then I'm done. I need rock solid endurance and stability in my abs as a cyclist, not any kind of bulk. Don't worry, they get ripped anyway by default.
Same goes for the rest of my upper body. Off season, I do reps to build up strength but then I stop- it doesn't help you and holds you back sometimes if you build up the torso.

The remaining factor, which becomes the most important, is diet. That is the way to taper and peak. Without a halfway decent diet, you will have fat skin.
You can see it in people's faces. Just as you can tell when people smoke or eat alot of refined sugar, or fast food. It shows up all over your face and body.
RacerX, I see your point but still depends on what type of body type and metabolism you have as to what works for the individual..Not to mention that I am not a road competitor so, I don't mind the extra mass...Agree on the diet... Just wouldn't take it too far. Gee, it is nice to agree with someone once in awhile
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Old 04-20-04, 04:50 PM   #12
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Are you trying to lose just a couple more % pts of body fat or do you still have some significant weight to lose? What is your definition of "a little extra fat"?

If it's the latter everyone here is correct - all you can do is just tighten your diet down a little bit more and keep trying to lose weight all over. You can't spot reduce.

If it's the former though, one thing to keep in mind is if you started out fairly big and obese (not just a little bit chubby), then you're never going to get completely ripped. The fat cells do't ever go away - they just shrink. You will always be a tiny bit flabby in some places unless you want to spring for a surgical correction (liposuction) to remove the (unused but still available) fat cells that are still in there. The bigger you used to be, the bigger that last little bit of unavoidable flab is going to be, especially in the stomach and chest as you describe (assuming you are a male) because those are the areas where you were probably the fattest to begin with.
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Old 04-21-04, 06:38 AM   #13
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Originally Posted by cottonmather0
Are you trying to lose just a couple more % pts of body fat or do you still have some significant weight to lose? What is your definition of "a little extra fat"?

If it's the latter everyone here is correct - all you can do is just tighten your diet down a little bit more and keep trying to lose weight all over. You can't spot reduce.

If it's the former though, one thing to keep in mind is if you started out fairly big and obese (not just a little bit chubby), then you're never going to get completely ripped. The fat cells do't ever go away - they just shrink. You will always be a tiny bit flabby in some places unless you want to spring for a surgical correction (liposuction) to remove the (unused but still available) fat cells that are still in there. The bigger you used to be, the bigger that last little bit of unavoidable flab is going to be, especially in the stomach and chest as you describe (assuming you are a male) because those are the areas where you were probably the fattest to begin with.
One more opinion....
I'm not a doctor but am a CPT (not my day job). I believe a lot of it still has to do with genetics not how "obese" one is/was... Obviously if one would have to be buried in a piano case then you have a point. However, I highly doubt that this is nashbash's case... Yes, fat cells never go away as they are needed for bodily functions, brain activity etc... Sounds like he is almost at where he wants to be and just needs to keep exercising keeping his heart rate in his target zone and watching his diet. I don't think he has a wall of skin hanging off of his stomach.....eeek If so, then an email to the Extreme Makeover team is in order...

That being said, once again.. keep ridin with this in mind..

Aerobic exercise is the type of exercise that has the potential to burn fat as a fuel. Low to moderate intensity aerobic exercise tends to burn fat, whereas high intensity aerobic exercise tends to burn glucose preferentially.

‘Burning fat’ or ‘fat-burning’ means using stored fat as a fuel to support body function, whereas reducing total body fat (which is what most people desire when they say that they want to ‘lose weight’) involves burning more calories each day. My philosopy for weight loss is to perform exercises that burn fat (riding in my target HR zone) and exercises that build muscle (Lifting weights) (because muscle cells burn more calories at rest than do fat cells). (Once again I am not a competative rider so one might not want to build too much mass)

Using strength training exercise to increase your percentage of muscle tissue compared to fatty tissue shifts your body composition in favour of energy-hungry muscle cells. Muscle cells consume many times more calories than do fat cells, at rest. A kilogram of muscle will burn 50 to 100 calories a day compared to 5 to 7 calories a day for a kilogram of fat. However, once again, we all have different genetics so not everyone will be able to get "ripped" as others. Once again, you ability to get "ripped" also decreases as you age...

RacerX has a routine that works for him and probably for many others. Once again, experiment with what works for you, develop a plan that you will stick with and you can't go wrong...
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Old 04-21-04, 03:32 PM   #14
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Originally Posted by SSP
As other posts have stated...you cannot "spot reduce".

And, while exercise is important, the most efficient way to lose weight/fat is to eat less.
yes, as almost everyone has posted, you cannot spot reduce. your body stores fat wherever your genetics dictate that that is for YOU.

as to reducing the fat...
it sounds like you're doing well, but there are 3 things to watch:
1) eat fewer calories than you burn - this is easier said than done and you probably already know this
2) do lots of cardio as this burns lots of calories
3) build muscle! this is forgotten by most weight loss programs - especially those that concentrate on losing WEIGHT as you can actually gain total weight when you loose fat and gain muscle, but you will be MUCH healthier, MUCH stronger AND LOOK much better! basically weight training increases your muscle mass. ok, that's pretty obvious, but for "weight loss" the key is: stored fat takes virtually no calories to maintain, but MUSCLE requires LOTS of calories to maintain. this means that if you work out and life weights 3 days a week for 6 months and gain say 10 lbs muscle, you then have 10 extra pounds of muscle that are burning calories EVERY DAY, 24 hours a day! (Zappetr above quotes some numbers here) when you have lots of muscle your basic metabolism is elevated as you need so many extar calories to maintain the muscle. this means you burn MORE calories all the time, even when you sleep...

ok, again, the key to it is:
1) eat less (and more healthly)
2) do more cardio (at least 3 times a week)
3) lift weights and build muscle and raise your bascic metabolic rate
and
4) MAKE IT A LIFESTYLE - don't do anything too hard or too extreme that you can't keep up. make cycling a part of your life, healthy eating (not starving yourself as you can't keep that up) and make lifting weight in the gym a normal routine in your life.

good luck!
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