Getting rid of the gut

[slowgroovin2]

I am 47yrs. young although sometimes I do feel old. I just started going to the gym a couple of weeks ago and my main goal is to lose as much fat as possible and tone up nicely. I weigh 297lbs. today two weeks ago i weighed 305lbs. I am consuming no more tham 2000 calories a day. I take ravage before i work out and I have a whey protien shake with water twice a day one in the morning and one after i get home from the gym. I have'nt done any ab work as of yet because someone told me that I should lose the flab around the gut first. I'm new to this and I know that some one here will guide me in the right direction. Please help me lose this gut.

[WonderPug]

I strong suggest you start by reading: http://forum.bodybuilding.com/showth...hp?t=121703981

[alex2363]

do wat i did, i walked 2 miles 1st 2 weeks, then started run 3 miles, , or biked . went home did weighted leg raises. and crunches. reduced cals and fats. thats all. do tthis for as long as you want to lose or maintain weight and you should be ok. it worked 4 me.

[zodzod]

Weight control is about 80%/90% diet: Calories in vs Calories out

- Workout 3 times a week with weights.
- Eat 1g protein / lb lean body mass.
- Reduce calories to lose 1-2 lbs / week.

Weight Lifting Routine:

All Pro's 'Simple Beginner's Routine'
http://forum.bodybuilding.com/showthread.php?t=4195843

OR

Starting Strength by Mark Rippetoe (Google it)

Diet and Weight Loss:

Check out 'How to lose fat for Noobs':
http://forum.bodybuilding.com/showth...hp?t=129247741

For diet and calorie calculating info be sure to read:
http://forum.bodybuilding.com/showth...hp?t=121703981

Basically, just read the stickies and soak up all the great information

Good luck!

[pbohart]

The only way to lose fat is to burn more calories then you consume. The only real way to do that is Cardio.

Read Alwyn Cosgrove's awesome article on the hierarchy of fat lass.

http://alwyncosgrove.com/2010/01/hierarchy-of-fat-loss/

Basically he is saying what everyone is saying these days - if you want to burn fat you need to pair resistance training (i.e. weight lifting) with high intensity interval training (HIIT - google it!)

HIIT is where you work out easily where you are just above you resting heart rate (easiest setting on the eliptical or treadmill) - then - you turn it up as high as you can take it for 30-60 seconds. This sends you heart rate into the Anaerobic stage. Once you hit 30-60 seconds you go back to the easiest setting. People who do 20 minutes of this type of training burn 9 times more fat than doing steady state cardio for 60 minutes and elevate their metabolism for 36 hours after doing it.

HIIT is also VERY good for getting rid of deep belly fat. The fat in your gut isnt just the soft stuff on top of your abs. Over the years you have developed fat in your abdominal cavity surrounding your organs. This fat is VERY hard to get rid of doing normal cardio - but is targeted doing HIIT.

Believe me - I should know - I lost 40 pounds in just over 4 months following Cosgrove's fat loss program. It works.

[OutOfStep]

The only way to lose fat is to burn more calories then you consume. The only real way to do that is Cardio.

The only way to create a caloric deficit is with cardio? Wrong.

Believe me - I should know - I lost 40 pounds in just over 4 months following Cosgrove's fat loss program.

I guess that qualifies you as an expert.

[gbg]

The only way to create a caloric deficit is with cardio? Wrong.



I guess that qualifies you as an expert.

This^^^^^

[styken]

The only way to create a caloric deficit is with cardio? Wrong.

Ditto. You can easily be at a caloric deficit doing a weight training program, this is what bodybuilders refer to as "cutting".

Cardio can help you burn more calories, making a desired deficit EASIER to reach, but it is not the ONLY way.

[jasnija]

Ditto. You can easily be at a caloric deficit doing a weight training program, this is what bodybuilders refer to as "cutting".

Cardio can help you burn more calories, making a desired deficit EASIER to reach, but it is not the ONLY way.

You can also create a caloric deficit buy eating less. I should know because I ate less once and I felt like I had a deficit.

[NYkarate]

You can also create a caloric deficit buy eating less. I should know because I ate less once and I felt like I had a deficit.

By the way, you should buy the whey.