Recommendation for losing belly fat

thegoldengod

Triple-Digit Post Count
3. Increasing activity without increasing intake. At the time for me this was BJJ for 1.5 hours 2x a week.
I would say this step is one of the most under emphasized points in weight loss. After a certain point losing weight, it becomes harder for your body to burn more fat etc. Increasing activity without eating more is the key IMO.

@Sean M have you also tried experimenting with different macros in your diet? For example, changing your Protein/Carb or Protein/Fat in your meals?

This is completely personal and anecdotal, but for me, switching my diet to be more Protein/Fat and minimizing carbs to less than 100g a day has allowed me to break through a plateau in fat loss. As far as the carbs go, I try to get them from mostly from vegetables and little from nuts/starch.

I was listening to a podcast with Geoff Neupert on Rdella Training (SB Podcast Episode 010 | Six Pack Abs, Fat Loss, & Kettlebells: An Interview with Geoff Neupert (Part I)), and he was mentioning something around the tune that yeah calories will help you lose weight, but eating the right macros and whole foods will get you better comp.

Hope that helps!
 

Sean M

Quadruple-Digit Post Count
I would say this step is one of the most under emphasized points in weight loss. After a certain point losing weight, it becomes harder for your body to burn more fat etc. Increasing activity without eating more is the key IMO.

@Sean M have you also tried experimenting with different macros in your diet? For example, changing your Protein/Carb or Protein/Fat in your meals?

This is completely personal and anecdotal, but for me, switching my diet to be more Protein/Fat and minimizing carbs to less than 100g a day has allowed me to break through a plateau in fat loss. As far as the carbs go, I try to get them from mostly from vegetables and little from nuts/starch.

I was listening to a podcast with Geoff Neupert on Rdella Training (SB Podcast Episode 010 | Six Pack Abs, Fat Loss, & Kettlebells: An Interview with Geoff Neupert (Part I)), and he was mentioning something around the tune that yeah calories will help you lose weight, but eating the right macros and whole foods will get you better comp.

Hope that helps!
Yeah currently I’ve been skipping the bun for burgers, etc. to focus on the protein and fat. We’ll see how it goes as far as dropping body fat percentage.
 

Bret S.

Quadruple-Digit Post Count
Certified Instructor
Yeah currently I’ve been skipping the bun for burgers, etc. to focus on the protein and fat. We’ll see how it goes as far as dropping body fat percentage.
Hey Sean, try VWC, IF and don't eat any sugar, eat mostly veg and protein, eat slow carbs on heavy training days. The fat will burn.
 

Sean M

Quadruple-Digit Post Count
Hey Sean, try VWC, IF and don't eat any sugar, eat mostly veg and protein, eat slow carbs on heavy training days. The fat will burn.
Yeah I’m definitely motivated to cut the sugar and starch to see if I can get into the low 190s for scale weight and 15-17% body fat. Already do IF near daily (16-18 hours, 6-8pm until noon-ish).

I’m starting RoP again this week, and for the Heavy day will probably use the 15:15 protocol from VWC but with two-arm speed swings (24kg). I belief this is what Mark Reifkind does. The main goal being snatch test prep (lighter but high volume Medium day, test weight density Light day) but I’d welcome more belly fat burn as well.
 

Bret S.

Quadruple-Digit Post Count
Certified Instructor
Yeah I’m definitely motivated to cut the sugar and starch to see if I can get into the low 190s for scale weight and 15-17% body fat. Already do IF near daily (16-18 hours, 6-8pm until noon-ish).

I’m starting RoP again this week, and for the Heavy day will probably use the 15:15 protocol from VWC but with two-arm speed swings (24kg). I belief this is what Mark Reifkind does. The main goal being snatch test prep (lighter but high volume Medium day, test weight density Light day) but I’d welcome more belly fat burn as well.
Sounds like a good strategy, please report progress and details of diet, methods and schedule. It's good to know what works
 

Bret S.

Quadruple-Digit Post Count
Certified Instructor
Yeah I’m definitely motivated to cut the sugar and starch to see if I can get into the low 190s for scale weight and 15-17% body fat. Already do IF near daily (16-18 hours, 6-8pm until noon-ish).

I’m starting RoP again this week, and for the Heavy day will probably use the 15:15 protocol from VWC but with two-arm speed swings (24kg). I belief this is what Mark Reifkind does. The main goal being snatch test prep (lighter but high volume Medium day, test weight density Light day) but I’d welcome more belly fat burn as well.
I stay the same bf percentage year round and eat cleanly most of the time especially during the week. On weekends I'll splurge sometimes with huge cheeseburger, fries and a diet coke or something and sometimes more than once. Most of the programming I've done for some time now could be related to S&S and an ROP type regimen and I train 5-6 days per week.

It wasn't until I started snatching at high volume 3 days/wk that I really noticed the fat melting around the lower abs and obliques. Maybe that template of speed swings more often would yield similar results for you. Right now I'm snatching 20, 30 and 40 min sessions respectively in a week. I'm also walking 1 to 1.5 hrs/wk with the aim to eventually run twice a week, and I will continue snatching as it's become my favorite technique.
 
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