I run 70 mpw and I still have love handles and stomach fat. HELP!

Are you sure it's actually fat and not loose skin left over from losing weight?

1. Chris Solinsky - he was running 13:30s in 2007, 2008.

- he got reallllll trim for 2009, 2010 ran 12:56/26:59

2. The synopsis of Running With The Buffaloes is just Mark Wetmore calling his athletes fat.

3. Lose the fat and get ready to enter the 14s for a 5k.

Thanks.

-B

former fatty wrote:

I run 70 miles per a week and I have love handles and a thin layer of fat all around my stomach. I don't eat fast food or candy. I only drink water. I was a fat kid then lost 45 pounds. Despite the fat I just ran 15:45 last week. I just want it gone bc I hate how it looks. Please help.

I was a bit like this but more the sprinter/male gymnast build for years. It even led me to quit about 10 years ago (I wish now I didn't). Planking and glute bridging, core stability exercises and a cut back on fat and sugar helped. Now I look lean, still a bit heavy but I'm lighter than Solinsky.

Make sure your protein to carb ratio is over 2.

Reduce the amount of carbs that you eat; eliminate sugar from your diet. Don't worry too much about quantity; focus on quality. Paleo -- with starch here and there to support your running -- would be good for you.

Compound exercises, Sprint Training, and slightly less MPW.

Comparison of 55 randomized controlled trials (RCT) for weight loss:

http://phcuk.org/RCTs/

47/55 low-carb resulted in greater weight loss, compared to 6/55 for low-fat

28/55 were significant better weight loss for low-carb; 0/55 for low-fat.

Also, becoming fat-adapted in diet helps dramatically for endurance sports.

Hark the Harold banjo sing wrote:

One word:

Coolsculpting

Does that really work? Has anyone here tried it? Side effects?

Black Lives Matter wrote:

Impossible to be that active and still fat.

Blatantly untrue.

If i could run 30 seconds faster in the 5k not drinking beer...

I would rather just be 30 ticks slow

inthepdx wrote:

Make sure your protein to carb ratio is over 2.

So if you eat two cups of oatmeal you should have 200g of protein?!? LMFAO. Please don't listen to this guy.

If the run volume you report is correct than I would look at you diet. Do not underestimate alcohol consumption. Under eating can slow metabolism so having enough calories for fuel and recovory but eliminating the excess calories not to gain weight is the goal. Be consistent with your diet and don't get frustrated and under eat then compensate by over eating. Also be patient. It takes a while for excess fat to burn off with a good diet.

If you lost 45lbs to becoming a competative runner, congratulations!

Suggestion wrote:

Are you sure it's actually fat and not loose skin left over from losing weight?

This.

hellohappy wrote:To lean out eat like a Kenyan.

Be Kenyan. And have a doping program. Beta agonists are great for weight loss.

Some good advice here. Alcohol, loose skin, stress, all likely culprits. Add light weights through dumbbell/kettlebell workouts. Split mileage on a couple of the days per week to keep metabolism elevated throughout the day. Sleep!!

Stress both good and bad (eustress/distress) increase cortisol levels which could add pounds to your middle. Reduce cortisol with adequate rest/sleep. At that mileage, you should be getting at least 8-9 hours per day. Sleep!!

What type of workouts are you doing? I've found success getting leaner once I incorporated aggressive long runs and adding a medium long run (with strides) mid-week. Doing these soon after I woke up (and a minimal breakfast) worked well.

Again, not sure what type of workouts you are doing but making your mid-week workout long will also help. Basic example would be something like this: 3m w/up, 5 x 1600 @ 10k pace w. 400 jog rest, 3m c/d. This give you a 12 mile workout day.

These are very basic ideas obviously but the week could play out like so:

Mon: 6m easy

Tue: 12m (5 x 1600 @ 10k)

Wed: 8m easy

Thu: 12m (w. 30 sec hard, 30 sec easy in last mile)

Fri: 8m easy

Sat: 16m (6m w/up, 8m progression via 6:10-5:40, 2m c/d)

Sun: 8m easy

Times you can adjust based on your current fitness but this gives you a general framework. Last step would be adding a short PM run on Tue and Thu so you end up with three days of about 2 hours per day. No new information here-only sharing my own experience. Hope this helps.

* What is your height and weight? (Is your BMI over 20?)

* Do you track the calories in everything you eat?

* Is your daily calorie intake more than 10* your weight?

My advice:

* Keep your daily calorie intake at 10 * your weight. (This way you'll burn off all the calories you take in without running)

* Continue to run 70 mpw, and you'll lose 2 lbs/week. (70miles/week * 100 calories/mile * 1 lb/ 3500 calories).

* The first 10 lbs you lose will have a noticeable difference on your stomach.

Most running is aerobic --> you will end up burning up your excess muscle mass. If all you do is run, then you are only going to lose fat and muscles. You are probably skinny and it's normal to have a certain amount of subcutaneous fat, but if you aren't building muscles, then you aren't going to look "muscular." If you really have love handles and want to get rid of them you are going to have to do 2 things: 1) Eat better - go ahead and count your calories and make sure you aren't over eating - moderation of the types of food is good as well as moderation in alcohol if you drink 2) weight lifting and sprints will help you drop those love handles in no time as long as you aren't compensating by over eating. These are both anaerobic exercises --> increase muscle mass, more muscle requires more energy --> burns more fat. You will be looking better in no time. Depending how old/what level you are running at it is more important to look good so you can find a mate and produce offspring. And that folks, is the name of the game called life.

This^

I used to run about the same mileage as you as a college XC runner, but drank a fair bit of beer and never touched a weight - I had a little belly and a slight double chin. Now I'm old and I gave up running for the most part - I lift hard 3X per week and run twice a week (about 10 miles total, pretty quickly). I'm ripped. Weights, lean protein, and cutting out refined carbs are the key. Also, don't forget to lift with your legs, they are huge muscle groups and will rev up your resting metabolism.