Tips on losing gut/getting a flat stomach

Sad_Raisin · 2020-11-19T18:10:48+00:00

Recreational bodybuilder/lifter here. If you are serious about the weight loss, here is a step by step guaranteed way to hit your goal. It may be a bit confusing at first, but it'll get pretty easy after a couple weeks.

First of all, weight loss is all about calorie balance. If you burn more calories than you eat, you will lose weight. So to achieve a calorie deficit, you could either eat less calories, or burn more calories. I recommend doing both.

Second, you should be doing resistance training of some kind to build muscle. Even if building muscle isn't your primary goal, the more muscle you have, the more calories your body burns at rest, so it makes it easier to lose fat and stay lean.

Step by step guide:

Figure out your maintenance calories (how many calories you need to maintain your current body weight). A simple way to get in the ballpark is to take your current weight and multiply it by 13-15.
Take this number, and subtract 300 calories. This is how many calories you should be eating a day.
Learn how to count calories. Use an app like Cronometer/MyFitnessPal and track all the food you eat. Buy a kitchen scale and weigh everything. You should be trying to eat at least 0.35 grams of fat per pound of bodyweight, 0.8 grams of protein per pound of bodyweight, and fill in the rest of your calories with either carbs/protein/fat (I recommend filling it with carbs, but do whichever you prefer). You should be hitting your calorie goal every day.
Start walking 10000 steps a day. This is one of the easiest ways to start losing more weight, especially if you are normally sedentary.
Do some cardio if you want. It's not necessary, but it will help you lose weight faster. I recommend 2-4 sessions a week, around 30 minutes per session.

How to know if what you're doing is working:

Get a bodyweight scale, and weigh yourself every day first thing in the morning, after going to the bathroom if you have to. Print out a calendar, tape it to your wall, and write down your weight every day.
Take the weekly averages of your weight (add up all your weigh ins and divide them by 7).
Repeat this the second and third week. If your average weigh ins are down down from week to week, you are losing weight. If they are staying the same (or going up), then you are eating too much/not exercising enough. If this happens reduce your calories by 200-300 per day and consider adding another cardio session per week.
Keep comparing your weekly average weigh in to your weigh in from two weeks ago (I don't recommend comparing your weigh ins week to week, since sometimes fat loss takes a bit longer to occur). You want to lose somewhere between 0.5%-1% of your bodyweight per week ON AVERAGE. Don't panic if you don't lose weight one week. If your weight stalls for two weeks, reduce calories again.

Follow these steps, and I guaranteed that you will lose the weight.

hopscotchking · 2020-11-19T18:39:55+00:00

You cannot decide where on your body the fat burns off. Spot reduction is a myth.

You need to focus on burning more calories than you consume - it is that simple.

casra888 · 2020-11-19T17:47:54+00:00

Noodles is carbs. You want a flat stomach? Proteins, veggies, fats. 90% of weight loss/fitness is in the kitchen.

BillCl1tcum · 2020-11-19T17:29:59+00:00

You need to train also the muscle around it. (Like your back) And do cardio after you worked your muscles. A split of push, pull and legs is a good one. Any goal in fitness depend on 3 factors, the right around of sleep, nutrition and working out.

Chippy-tits · 2020-11-19T19:51:44+00:00

Listen to the bodybuilder on the technical advice. But UNDERSTAND you cannot cannot cannot target a certain area of your body for fat loss without liposuction. Your body chooses what fat stores it wants to use as energy first. Doing sit-ups will build strength and muscle, and do absolutely fuck all to help with losing fat specifically on your stomach. Good luck mate as-long as you understand this you will be very successful. All the best brother

DonMelbourne · 2020-11-19T18:16:27+00:00

Avoid sugars. Sugar makes you retain water, amongst other things.

Kaptain0blivious · 2020-11-20T00:09:13+00:00

Start with keto. Once you're fully or near fully adjusted (many months from now) do high intensity interval training. If you stick with this you will be a lean mean manly machine.

DeepFriedPhone · 2020-11-20T00:15:09+00:00

Lot of good advice here, especially about eliminating processed carbs and oils. Study single ingredient food prep and you are on the right track.

You can't target specific areas for fat loss and unfortunately for most guys, the midsection is the last place it goes to hide even after it's been burned off everywhere else. Calorie reduction and really intense cardio are an extremely effective way to see results.

Abdominal exercises are great but try to remember that they also bulk up your core. There's an untold reason guys focus on growing upper body and it is actually the same reason women focus on lower body: it makes your midsection seem smaller.

Savings-Yak-1449 · 2020-11-20T00:23:06+00:00

I would focus on the following:

1 Weight training (Focusing on the compound movements) thrice a week. If you don't have access to weights then calisthenics done thrice a week.

2 Some form of HIT cardio (like Tabata) done 2-3 times a week.

3 Some degree of caloric restriction.

Good luck.

Thatweknowof · 2020-11-20T02:40:33+00:00

omad/fasting with carnivore or keto refeeds to keep from getting out of ketosis + cico and slow state cardio

firebrace451 · 2020-11-20T04:06:39+00:00

I've been getting really good results using an app called MuscleBooster. You put in your personal info and workout goals and it tailors month-long workout plans for you. Every day you are assigned a workout session with all the movements and how long/# of times to do them for. It is like having a personal trainer. I think the Nike Fitness Training app is similar but not as good as this one. It is also a paid app, not free but I obviously consider it totally worth it. In your case you would select all of the Ab exercises and just do whatever the app tells you to do. Personally I would cast my phone onto my TV so I can follow along with the movements while watching Youtube. Hope you check it out.

Centralredditfan · 2020-11-20T12:15:16+00:00

Unfortunately you cannot spot reduce. - no matter what late night infomercials tell you.

Check out r/fitness beginner routines for some great tips on how to get in shape.

TheApricotCavalier · 2020-11-22T03:01:36+00:00

Stop eating recreationally, do it for food value only. And take your time, rushing isnt healthy

mexicola3000 · 2020-11-23T17:05:30+00:00

lol ignore all this bullshit about weights and fitness programs, get a bicycle and ride it for 2 hours a day simple.

Title	Tips on losing gut/getting a flat stomach
Author	LuciidEnigma
Upvotes	1
Comments	61
Date	November 19, 2020 5:09 PM UTC (5 years ago)
Subreddit	Posted in /r/MGTOW2
Original Link	https://old.reddit.com/r/MGTOW2/comments/jx6mt8/tips_on_losing_gutgetting_a_flat_stomach/
Archive Link	https://theredarchive.com/r/MGTOW2/tips-on-losing-gutgetting-a-flat-stomach.804200 https://theredarchive.com/post/804200

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