4

votes

Love Handles and Belly Fat

Answered on August 19, 2014
Created December 22, 2010 at 2:43 PM

Ok. So, I have been paleo for a while now. I do CF 3-5 times a week, and I have been super happy with the results! BUT, I still can't seem to shake this little bit of fat around my belly. I have a couple of friends with the same issue. I tried going VLC, but my body didn't respond well. I found that I burn more fat with 40-60 grams of carbs a day. What do you guys think? IF perhaps?

What aspect of paleo, and exercise, has helped you shed the most fat?

7e746be2f0e550a8cd7df881322ae705

(18701)

on September 07, 2013
at 01:28 AM

Exactly what I was going to say! Take a week off. Work smarter, not harder. Watch the fruit. I also train fasted. I think it works wonders on melting off fat.

A8d95f3744a7a0885894ee0731c9744c

(3761)

on December 22, 2010
at 08:01 PM

I'm gaining weight and losing fat. I just have some stubborn fat around me belly. Since being paleo and joining my CF gym, I've become leaner and went from 193 lbs to 205 lbs.

10034c23f65addc5735eb02a32448223

(361)

on December 22, 2010
at 07:57 PM

are you losing weight but not fat? just wanted to know..

4b97e3bb2ee4a9588783f5d56d687da1

(22913)

on December 22, 2010
at 07:35 PM

I go for clear digestion as my guide. For me that's 6-8 hours. It's easiest before first meal of the day, which for me is between 11am-5pm depending when I'm hungry. I ONLY eat when hungry. I'm a fan of pullups, pushups and squats. Kettlebell swings are looking real appealing however based on musclegroup attack. I pull my legs up on pullups for heavy ab work , never bother with sit-up/crunches.

A8d95f3744a7a0885894ee0731c9744c

(3761)

on December 22, 2010
at 05:34 PM

@Todd- How do you feel throughout the day? Do you work? What do you eat to make up lost calories?

50637dfd7dc7a7e811d82283f4f5fd10

(5838)

on December 22, 2010
at 04:42 PM

I often have nothing in my system for 12-16 hrs before my workouts, save maybe some black coffee. Just started BCAA's before, not sure if I can tell a difference or not. Im addicted to the feeling of working out fasted, then breaking the fast. Best feeling in the world.

A8d95f3744a7a0885894ee0731c9744c

(3761)

on December 22, 2010
at 03:42 PM

Thanks, Stephen! Question: what qualifies as being fasted? I have lunch around 12-1 pm and workout at 6. I'm definitely not hungry. What do you think?

667f6c030b0245d71d8ef50c72b097dc

(15976)

on December 22, 2010
at 03:22 PM

@Stephen, quick Q: still doing weight training with squats, DL, presses, etc? If so, you training totally fasted? I ask because my routine on Starting Strength (working well) is dinner at 9-10:30pm. Sleep. Rise at 9am. At 12noon i have 3 or 4 hardboiled eggs and train at 2pm. Sweet pot and chicken breast PWO asap. So, I'm not really fasted i suppose, but i have minimal food in me. Recently i've been just wondering if I could forgo the eggs and perhaps just burn a bit more fat during the workout. My goal is NOT fatloss per se but im just wondering bout your experience. Cheers.

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9 Answers

best answer

8
4b97e3bb2ee4a9588783f5d56d687da1

on December 22, 2010
at 03:02 PM

The last 5-10 lbs?

Sleep more.

Other than sleep, For me it was the Fructose holding me back.

And if you aren't already , train fasted.

Oh, and sleep more. Relax!

Edit : wanted to add another strong caveat: Only Eat When Hungry, don't eat by the clock.

A8d95f3744a7a0885894ee0731c9744c

(3761)

on December 22, 2010
at 05:34 PM

@Todd- How do you feel throughout the day? Do you work? What do you eat to make up lost calories?

4b97e3bb2ee4a9588783f5d56d687da1

(22913)

on December 22, 2010
at 07:35 PM

I go for clear digestion as my guide. For me that's 6-8 hours. It's easiest before first meal of the day, which for me is between 11am-5pm depending when I'm hungry. I ONLY eat when hungry. I'm a fan of pullups, pushups and squats. Kettlebell swings are looking real appealing however based on musclegroup attack. I pull my legs up on pullups for heavy ab work , never bother with sit-up/crunches.

A8d95f3744a7a0885894ee0731c9744c

(3761)

on December 22, 2010
at 03:42 PM

Thanks, Stephen! Question: what qualifies as being fasted? I have lunch around 12-1 pm and workout at 6. I'm definitely not hungry. What do you think?

50637dfd7dc7a7e811d82283f4f5fd10

(5838)

on December 22, 2010
at 04:42 PM

I often have nothing in my system for 12-16 hrs before my workouts, save maybe some black coffee. Just started BCAA's before, not sure if I can tell a difference or not. Im addicted to the feeling of working out fasted, then breaking the fast. Best feeling in the world.

7e746be2f0e550a8cd7df881322ae705

(18701)

on September 07, 2013
at 01:28 AM

Exactly what I was going to say! Take a week off. Work smarter, not harder. Watch the fruit. I also train fasted. I think it works wonders on melting off fat.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on December 22, 2010
at 03:22 PM

@Stephen, quick Q: still doing weight training with squats, DL, presses, etc? If so, you training totally fasted? I ask because my routine on Starting Strength (working well) is dinner at 9-10:30pm. Sleep. Rise at 9am. At 12noon i have 3 or 4 hardboiled eggs and train at 2pm. Sweet pot and chicken breast PWO asap. So, I'm not really fasted i suppose, but i have minimal food in me. Recently i've been just wondering if I could forgo the eggs and perhaps just burn a bit more fat during the workout. My goal is NOT fatloss per se but im just wondering bout your experience. Cheers.

3
D9f1e6ba838dd6617cecb0214dad4093

on December 22, 2010
at 05:08 PM

Fat in the midsection often indicates high cortisol. Cortisol is a stress hormone so try and reduce stress. This includes mental stress and physical stress like over training, lack of sleep, eating too much, eating not enough. IF in your case would probably cause more problems because it causes, you guessed it, more stress!

2
8ce2e69af79dcb1488f776efc1c54052

on December 22, 2010
at 05:03 PM

IF from time to time and make sure that you are getting quality sleep and that your caffeine intake is not high...you may even want to cut it out for 30 days if you're a coffee drinker

2
0193cbe104533dd7490f2f95fc951237

on December 22, 2010
at 04:05 PM

I would do what the rest are saying. Cut out carbs. That's what kept me back from dropping the last few bit of love handle. Also: time. It takes time to achieve results. Not gonna happen over night.

1
9a19846adfae25b2e17c32d9af386f02

(151)

on December 22, 2010
at 07:28 PM

I have to echo what others have said.. do some IF and fasted training.

Martin Berkhan has an excellent post here: http://www.leangains.com/2010/06/intermittent-fasting-and-stubborn-body.html - It's not strictly paleo, but you can certainly tweak it to be.

I think it takes work to get those last few lbs off, probably because the body retains some 'insurance' fat in its steady state.

1
531db50c958cf4d5605ee0c5ae8a57be

on December 22, 2010
at 07:17 PM

It seems to get exponentially more difficult to lose that last bit. I haven't conquered it yet myself but it's coming along, little by little. My methods might not be the most efficient, but they are paying off. It may be easier to explain what doesn't work for me--sit ups, crunches, and repetitive exercises. Abdominal exercises got me nowhere.

Basically I play sports four times a week, do some sprinting, do Mark Sisson's "five basic movements" on days when I'm not playing, and IF from time to time (mainly on days when I'm going to be playing). After I play, I eat my main meal and relax. If I'm not in the mood to exercise, I don't.

Then, through no intention, but due to the fact that my daugter is in another state, I don't play any sports and have more of a regular 2-3 meals daily routine for about four days per month (when I go for a visit). When I get back home, it's back into my asymmetrical eating/playing/exercising "unroutine."

I've been going through fat burning/plateauing intervals for about 2 1/2 years and this last bit is no different, it's just that the pace slows way down. I believe incorporating more heavy lifting might help me kickstart things. I aim to start that next year, as soon as I can find some good, cheap weights through garage sales/Craigslist, etc.

1
Ab0369a70755bd07f44292b4ca8b2260

on December 22, 2010
at 04:36 PM

The body can ready Crossfit as "stress" and raise cortisol levels which helps to store fat in the midsection.

You can suppliment with B vitamins, get more rest or stop working out completely for a week or 2 and see if that does the trick.

I had the same issue and have added in more running, steady slower pace for short distances.

1
21084e275703e9a3909dafa28e5d29b5

(1103)

on December 22, 2010
at 04:07 PM

agreed...Sleep, sleep, sleep, cut back on fruit/carbs.

I notice for me when I'm stressed and don't sleep I crave sweets/carbs the next morning. And the belly/love handles blump up again. So when I don't sleep well I make a mental note the next day not to go too crazy with the fruit.

Stress, lack of sleep, and carbs will make your body hold on to that belly and those love handles.

Good luck!

0
6a830770a240ad0f2370722a33ec1e67

on September 30, 2012
at 06:25 PM

Fasted workouts help. Definitely use bcaa if eating at decifit. On ready days do LITT an hour before breaking fast like a steady walk. Keep you feeding window at 16/8. And most important cycle your calories and carbs on workout and non workout days. That is the key to burning fat while maintain stable leptin levels which is key to fat burning.

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