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Ok, that’s it… I’ve had it. I’m a marathon runner that runs 35 – 50 miles per week. However, I have developed a beer gut over the past year and I need to get rid of the extra 20 pounds around it.
Abs are made in the kitchen, not the gym, got it.
Tell me if this plan will get rid of the extra flab:
- Decrease my daily calorie intake by 20%
- Increase my protein and fiber intake
- Start lifting weights to add muscle in my arms, chest, back
- Instead of doing long runs (4 – 6 miles every day) start interval training. I plan on sprinting for 1 min and jogging for 2 min off and one for 3 times
Any other suggestions? Foods to be sure I eat a lot of? Foods to be sure to stay away from? What is the best way to get a flat stomach with an hour in the gym?
I've done three marathons and numerous half marathons. I was surprised at the bellies I saw at the start and finish line of these races. It goes to show that it takes more than just running to keep a slim waist.
I don't know how your go about decreasing your daily calorie intake by 20%. I would start instead with eliminating junk food from your diet. I've eliminated soda, potato chips, beer, pastries and most candy. I don't drink much fruit juice. I only drink skim milk. I've switched to plain Greek yogurt to which I add frozen fruit blueberries and raspberries. Instead of eating two slices of pizza, I now only eat one. These are the kinds of incremental changes you can make gradually.
Increasing your protein and fiber intake really won't do anything assuming you are getting enough protein in your diet.
The weights is a good idea. I would also add squats and deadlifts. I think some abdominal exercises are necessary. My favorite is hanging leg raises. I couldn't do one when I started but now shoot for at least 3 sets of 10.
I recommend intervals for all distance runners but I think you need longer intervals if your goal is running marathons. I suggest intervals of two to six minutes in length and doing them once a week to improve VO2 max. Sprinting for one minutes a total of three times is not going to help your marathon time. A typical workout would be 4 to 8 x 1,200 meters at 5K race pace.
The loaded carries are great finisher exercises. After you are done lifting, do these for a few minutes and then head home. Not only do they strengthen your core, but they help with all your stabilizing muscles and works your balance.
Ok, that’s it… I’ve had it. I’m a marathon runner that runs 35 – 50 miles per week. However, I have developed a beer gut over the past year and I need to get rid of the extra 20 pounds around it.
Abs are made in the kitchen, not the gym, got it.
Tell me if this plan will get rid of the extra flab:
- Decrease my daily calorie intake by 20%
- Increase my protein and fiber intake
- Start lifting weights to add muscle in my arms, chest, back
- Instead of doing long runs (4 – 6 miles every day) start interval training. I plan on sprinting for 1 min and jogging for 2 min off and one for 3 times
Any other suggestions? Foods to be sure I eat a lot of? Foods to be sure to stay away from? What is the best way to get a flat stomach with an hour in the gym?
OP - I was in the same position as you though I did not run nearly as much. My advice is to really try to pin down exactly what your BMR is so you know how much you need to eat to maintain your current weight. Only when you know the "calories out" threshold can you determine what your "calories in" should be to create a meaningful deficit. There are various calculators online but one size does not fit all and often needs some tweaking to get to an accurate number.
And definitely pay meticulous attention to what you are consuming. I do a basic spreadsheet everyday where I track my calories - everything that goes in goes on the spreadsheet. It's sort of time consuming at first, but IMO is well worth it. As soon as I started doing this I realized I was often at or above my limit which was why I wasn't seeing results. If you are creating a deficit and you are not seeing results then you'll know you miscalculated your BMR/calories out and will need to adjust accordingly. As soon as I did this, I started really seeing results.
Contrary to what some say, lifting weights does burn calories. After a 5x5 set of deadlifts my heart is pounding and I'm sweating my a$$ off. And as someone else said, the more muscle you build the higher your BMR will be.
Also - when I decided to only aim for a 1-2lb a week weight loss goal, that's when I started seeing results. I found that when I was trying to lose more I'd end up starving myself, feeling like crap, disregarding my health and then I'd just quit. Once I set more realistic goals and accepted that changing my physique was a long term commitment, it worked.
I juice fast for 10 days, twice a year. During the fast, my stomach shrinks. Remember, a stomach's natural size is that of your fist. Helps that I stay in pretty good shape anyway, and don't drink beer except on special occasions. A fast makes my V-shape stand out even more.
I do a martial arts routine 4 x per week. It involves a great deal of running, stretching, kicking, punching, deep breathing, and holding my forms or stances. It's a serious workout. Not only does has this make my legs, back, butt, arms, and body extremely muscular, but it has conditioned my waist.
Running, not jogging, decimates the fat cells all over the body and the waist area benefits. You can't spot reduce to shrink your waist. The fat cells in that area are hit as a part of an assault on the entire body. SO as the entire body is affected, so is the waist and stomach. Fat cells are raided and decrease in size differently for every person. On many people, the waist area is the last to get hit, requiring you to stay at the exercise regimen long enough to have an impact on that area. I do wind sprints in addition to jogging, 4 x per week.
Also, I don't eat until I'm full. This is because I don't want to stretch my stomach to be bigger than its natural size. I can't fit a half of pizza and 5 beers in my fist, so I don't eat that much in one sitting. Many small meals work better.
Drink water or tea, and plenty of it.
The result: an 8-pack I carry around and natural muscularity.
Ok, that’s it… I’ve had it. I’m a marathon runner that runs 35 – 50 miles per week. However, I have developed a beer gut over the past year and I need to get rid of the extra 20 pounds around it.
Abs are made in the kitchen, not the gym, got it.
Tell me if this plan will get rid of the extra flab:
- Decrease my daily calorie intake by 20%
- Increase my protein and fiber intake
- Start lifting weights to add muscle in my arms, chest, back
- Instead of doing long runs (4 – 6 miles every day) start interval training. I plan on sprinting for 1 min and jogging for 2 min off and one for 3 times
Any other suggestions? Foods to be sure I eat a lot of? Foods to be sure to stay away from? What is the best way to get a flat stomach with an hour in the gym?
Great game plan but what about no beer?? After all, it is a "BEER GUT". There is a huge reason why it is called a "BEER GUT" it is because it is high in fat and for some reason it all lands in the stomach area. Sorry, but for 100% success, lay off the BEER!
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