Struggling with fat, what am I doing wrong?

[hjs]

Couldn’t resist, Henry. It was like your TM [trademark].

And here I thought that Henry,s lowered apostrophe was his trademark.

on the Ipad it takes a few strokes to get the upper one..... so I simply use the wrong one.

[Allan Olesen]

on the Ipad it takes a few strokes to get the upper one..... so I simply use the wrong one.

An Ipad trick for you:
Most keys have a secondary symbol, which you can use by swiping down on the key instead of just pressing it.
I use that all the time for numbers and apostrophes, so I don't have to switch to the secondary keyboard.

[hjs]

on the Ipad it takes a few strokes to get the upper one..... so I simply use the wrong one.

An Ipad trick for you:
Most keys have a secondary symbol, which you can use by swiping down on the key instead of just pressing it.
I use that all the time for numbers and apostrophes, so I don't have to switch to the secondary keyboard.

Cheers works like a charm

[Ahsin512]

hi guys,

I am totally a newbie here in this community and I am feeling good to be here. I am Mussadaq a 29 years old guy and I have a good physique about 2 years ago, but now I am feeling that I am gaining body fat and my belly is going out haha.

I am struggling to manage the time for exercise and workout in my routine life but I have to do a long time job for approx 12 hours sitting on the chair. please suggest me that from where I should start working out and Diet plan as well.

Thanks in advance.

[jamesg]

Twelve hours is a lot of work, so you won't have much spare time. A good option could be either walk, run or bike to work and back, according to local temperature and weather in general, distance and the safety of possible routes.

You will know that here we talk about Concept2 rowing machines for home use. Have you one at home, or accessible, or some machine vaguely like the C2, or anything else?

If you work at home, some sort of machine used for 2x30 minutes a day of sweat will help.

For eating, stay off the carbohydrates, all the way from rice to beer and sugar. No snacks. Someone will have to cook the vegetables.

[mict450]

Mussadaq, welcome to the forum. Since you work such long hours, I agree with James that you should add exercises that would be a part of your regular daily routine. Walking is something that can be incorporated rather easily into your schedule. If you have a C2 rower or access to one, first learn to row, then concentrate on long, slow distance work to burn the most fat.

And most importantly, limit your food intake.....this will give you the most bang for your buck for losing the fat.

You're still less than 30, a good time to get started. Sometime in your mid 30's, your metabolism will radically slow down, making it harder to lose fat, maintain your ideal weight & keep from losing muscle mass. Unfortunately, the older we get, the harder it will be to maintain our slim physiques of our teenage & early 20's years. Best wishes to you.

[Ponder]

Hi everyone,
I suppose you are all bored with topics like this one "I train a lot but I am not losing fat", however, I am so desperate that I have to ask for other's opinions.

I am a 20y old student and I am rowing for my university. As a child and during puberty I was always plump and fatty. In 2017 I started to run with my friend, I went from 80 to 70 kilos and I lost a lot of fat.
Last September, September 2019, I started to row on a full-time program at the university. I had trainings every day and when I started to row I was 76 kilos. By the end of March I gained loads of muscles and I was - still am, around 81kg (183.5cm), and my belly is still here.

I train a lot, I have never trained anything so intense as rowing, I've never seated on the erg before September 2019, and by the end of this March, I did 1:41.0 on my 2k test.

My diet is mostly high-carbs and low-fat: I eat oats, yogurt and honey every morning, rice or pasta during the day with loads of vegetables and other rich protein food. Nuts, fruits and smoothies along with carbs after my exercise. All in all I eat a lot, I am hungry all the time and I eat loads.

My shoulders and arms are shredded, you can see all my muscles in detail, my calves are shaped and my legs (quadriceps and hamstrings) are huge and defined. But I still have fat on my chest and belly,
One thing that I would like to note is that I had a chance to take a DEXA scan in February and my results were better than I expected.
Trunk lean %: 79.981
Trunk fat %: 20.01
Subtotal lean %: 78.574
Subtotal fat %: 21.42

In my opinion, 21% body fat is not bad at all, but what I want to say tho, is that I look much more fat than the numbers say.
The only idea that's coming on my mind is that I train only in my glycogen "zone" I barely even touch fat zone. Even though I train twice a day.
So my question is, what am I doing wrong? All ideas and comments are welcomed

Everyone is going to have their own opinion on this, and people get really crazy about diets and exercise. So I'm not telling you what to do, just giving you some ideas that you can use if you want to, or not.

You're probably eating way too many carbs. I'd cut your carb intake significantly. Cut out highly processed foods. Eat more meat protein, this should help with the hunger. The protein you get from meat is way more bio-available than protein from plants.

Try not eating your first calories till later in the day, noon or later is a good target. Try getting a workout in before you eat.

And lift your legs with deadlifts, squats, lungs, etc. Building muscle destroys fat.

Anyway, this is what I do and it works for me. You don't have to do this, but you'd probably benefit if you did.