Need some advice.
I started at 277lbs in August 2023. I got down to 210lbs about three months ago, and really focused more on weightlifting and strength training. I’ve gained about 10lbs of muscle and I’m seeing a big change.
The area that seems to never change is my stomach and love handles. I exercise them daily with planks, crunches, stepping machine, along with two hours of weightlifting daily.
I love to run, but that’s counterproductive when weightlifting. So I’ve been told.
What’s your advice on tightening up the core and getting rid of lovehandles. My diet is running at or below caloric deficit daily, and I’m getting 200g of protein on average.
Should I sacrifice muscle growth and start running 2-3 miles per day?
carlosfromspain
:
You don't need to run to lose the lovehandles, doesn't matter what exercise you use to burn calories, what matters is calories in cs calories out.
So if you want to reduce the stubborn fat around the stomach, you will only achieve it through a caloric deficit that will force your body to gradually burn that fat, and lowering the calories you intake is a much bigger lever than increasing the calories you burn through exercise.
So try increasing your caloric deficit through diet until you start to see results and keep weightlifting so as not to lose muscle in the process.
If you want to also add sone cardio to burn some extra calories, stick to low intensity cardio and it won't affect your muscle gains, the interference effect is overrated, and specially so in beginners. Another option is to simply increase your weightlifting volume, that is if you can recover from it considering that your recovery capacity is reduced while on a caloric deficit.
JustinHall5
:
The science shows you can't target fat loss in specific areas—your genetics determine where fat is stored. Instead of excessive cardio, which can burn muscle, focus on raising your metabolism through consistent activity like walking, maintaining muscle through resistance training, and creating a moderate calorie deficit (250-500 below maintenance) gradually over time. This approach is more sustainable than spot-targeting exercises or extreme cardio regimens.
A million crunches won't flatten your problem areas—overall lifestyle changes will.
BekiSW
:
Start running (or other cardio, 30 min x 5 days wk min.) and cut sugars from your diet.
I have definitely still gained muscle, I run and lift generally 5 days a week.
Everyone's genetics are different, but those are my biggest suggestions since you've been doing this for a minute.
Keep up the great work!!
youfindtime
:
I have lost 20 lbs. and haven't lost in the lower half of my body. I have lost in my waist, arms, and chest. My legs got half an inch bigger and hips/high hip measurements are the same. Genetics determine where you will lose first and some of it won't come off til you get to the end of your weight loss. I'd say make sure you are getting two active rest days in, make sure your deficit isn't crazy, and make sure you are getting those steps in everyday. The steps helped me get over my plateau. I was getting in 8k average a day. I am now getting 10-12k and it's making a big difference. I don't even think you need to run because there is a greater chance of injury amongst experienced runners and newbies. I use the bike personally and walk.
GingerPower24
:
Try walking with a weighted vest. Also try doing all different exercises that target that area. I’ve been doing deadlifts lately to target my core
dneisler85
:
I’ve maintained my muscle during last marathon season. I’ve read a lot but feel free to investigate yourself. You can always try to do “zone 2” cardio. Basically it’s doing cardio for min 30 minutes a 3 times a week, the more the better benefits. But zone 2 will not interfere with your muscles gains or future gains. It targets your fat during those runs. Plus Thor did it for 45 minutes 5 days a week after lifting….hahaha which I’m pretty positive he had some extra help in ways I won’t be able to obtain.
6 comments
So if you want to reduce the stubborn fat around the stomach, you will only achieve it through a caloric deficit that will force your body to gradually burn that fat, and lowering the calories you intake is a much bigger lever than increasing the calories you burn through exercise.
So try increasing your caloric deficit through diet until you start to see results and keep weightlifting so as not to lose muscle in the process.
If you want to also add sone cardio to burn some extra calories, stick to low intensity cardio and it won't affect your muscle gains, the interference effect is overrated, and specially so in beginners. Another option is to simply increase your weightlifting volume, that is if you can recover from it considering that your recovery capacity is reduced while on a caloric deficit.
A million crunches won't flatten your problem areas—overall lifestyle changes will.
I have definitely still gained muscle, I run and lift generally 5 days a week.
Everyone's genetics are different, but those are my biggest suggestions since you've been doing this for a minute.
Keep up the great work!!