How to shrink waistline? diet/exercises/do's and don'ts

[Hypertrophiac]

One of my biggest weak points in my physique is my waistline. As i get bigger, so does the waist. So right now i'm at my biggest (about 210-215 lbs at 12-14%) but my waist is about 35 inches. By the way, my waist is not really alot of subcutaneous fat, my stomach is just BIG from i guess either visceral fat or from eating large meals or maybe eating too frequently. Sometimes i eat when i know i need to but i'm not hungry or even still kinda full (is this wrong?). I'm going to start a cutting cycle soon so i'm hoping it will shrink from the fat loss but i know it wont shrink on its own. How do you guys that compete get the waistline to shrink in preparation for a competition? I've heard mixed results about whether to eat frequent small meals or infrequent big meals, various ab training routines, and whether cardio has a direct impact on the waistline or not.

Those of you who compete, or just have the classic physique like the guys in Arnold's day, please set the record straight and give your tips.

By the way, my waist is not really alot of subcutaneous fat, my stomach is just BIG from i guess either visceral fat or from eating large meals or maybe eating too frequently (sometimes i eat when i know i need to but i'm not hungry or even still kinda full).

 

[Carlito]

I feel you bro, I 've been in the same situation. Try by decreasing frequency of meals to maybe 4 times per day, I used to eat 6 to 8 times a day and my stomach was growing, we are all different...remember Ronnie Coleman claims he eats 4 times a day only. I'd increase cardio to 30 minutes 5 times a week along with 30 to 45 minutes of supersets(1 body part per day)

This has helped me in the past reducing my waistline, it may help yours.

Good Luck

Carlito

 

[Freddy]

Squat hard 2-3 times a week, and eat smaller meals.

 

[Ramstein II]

waistline

Some things you already know but I'll say it for others who wonder the same thing: We all store fat differently--under the skin and in the body cavity. Some have high under the skin storage but have overall low levels of body fat. A great example is the swimmer body. A swimmer is lean but smooth because they store what little fat they have right under the skin as a defense against hypothermia over years of swimming. Some people have this problem just genetically. Then, there are those who are opposite. They have little fat under the skin and look tight but store their fat disportionately high in the body cavity. It is not seen but it pushes the stomach out. If you ever see a guy with a huge beer belly it may not look all that gooey. That's because he stores the fat around the organs. Thus, losing weight/fat will shrink that gut. Then there is the thick waisted build. Some people have short waists and low hung ribs that give them a thick waist that cannot be helped. The thick waist may have some mechanical advantages for what it's worth.

Then there are those who are just fat. Then there are those who just keep their stomach relaxed and so it hangs.

My suggestion for those with a lazy stomach: train the abs 5-7 days a week. I'd do 1-2 days a week "heavy" either weighted or on an incline sit up board. Then, the other days go light with higher reps, say 20 for 1-2 sets of various exercises: cable crunches, swiss ball crunches, floor crunches etc... This will keep your abs tight feeling everyday. I have found that a little ab work a day goes a long way. Another "trick" I've learned to train the stomach is to pull your belt around your pants a little tighter than usual (just a notch--don't strangle your waist). This reminds you throughout the day to hold your stomach in.

 

[Chip Bronson]

abdominal vacuums can also help to shrink the waistline and,depending on your condition, they work rather quickly.

 

[crewboss]

http://www.bodybuilding.com/fun/ms-fit5.htm

good post Chippy & Exo. I'd forgotten about vacuums, going to work them back in.

 

[buck]

good post Chippy & Exo. I'd forgotten about vacuums, going to work them back in.

Vacuums sare great. Hard for me to do on a full belly... This year at % bf I had a 35 in waist. I like when the pro's lie about there measurements. Jay Cutler easy 40 inches.

 

[Kal-El]

That was a great website. It gave the perfect directions for Vacuums. Definitely going to add those into my workouts.

 

[Hypertrophiac]

What do you guys think about how to best split up meals? Frequent small meals, or infrequent large ones? Considering the same number of calories. I've heard frequent small meals dont stretch your stomach out as much per meal, but infrequent large meals give your stomach more time to shrink down in between meals....so which is it?

 

[graybass]

I too have something of a problem in this area.
I believe in my case that I have more Viseral fat stored than anywhere else.
Vacuums help, but in my case I just have to get leaner and leaner.

When I'm bulking, I look like I have a distended stomich just like some of the pros (Oh Joy!)

More ab work, tighter diet, 5 millions hours of cardio.
Yipee!

 

[Kal-El]

I know a lot of people that talk bad about ab workouts, but I am definitely pro-abs. I do a set of abs during my rest periods, so I end up doing a lot of abs everyday. Currently I'm eating about 3500-4000 calories a day, with 8 meals. I am currently 6'4" 240lbs, with a 33" waist.

 

[thick]

stick with frequent smaller meals IMO

What do you guys think about how to best split up meals? Frequent small meals, or infrequent large ones? Considering the same number of calories. I've heard frequent small meals dont stretch your stomach out as much per meal, but infrequent large meals give your stomach more time to shrink down in between meals....so which is it?

 

[t-money]

Frequent small & clean meals. Tons of cardio. Then there is always the genetic factor of the shape your body will be no matter what. Good luck bro!!

Also try blowing up you shoulders & quads to give the illusion that your waist is smaller than it actually is. Peace.

T

 

[Hypertrophiac]

stick with frequent smaller meals IMO

what would you consider the right size small meal? I should probably be eating about 4,000 calories and i dont think i could find time for more than 5 meals a day.

and should one stay away from "bulky" food, like food with alot of fiber or hard to digest like brocolli or steak? i've heard it requires alot more digestion work from your stomach, and your stomach is a muscle too which can grow when you're on juice....

 

[KOMT]

LOL @ these bullshit gym myths.

the only way: lower your bodyfat.

 

[Ramstein II]

Meal Timing

In my experience eating meals too frequently will lead to one meal interfering with the digestion of previous meals. Enzymes released to digest the most recent meal can interfere or destroy enzymes that are at work on a previous meal. The result is that you get a digestive system full of partially digested food which of course makes you fell sluggish and bloated. I think that eating a meal and letting it digest completely, allowing it to drop into your lower gut, before eating again is the optimum and natural way to eat. Eating every 2 hours as some do is not going to make you leaner. Your overall caloric intake over an extended period of timedays, weeks etc... in relation to your caloric expenditure tempered by your unique genetic makeup and metabolism will determine your body composition. If you simply must eat every 2-3 hours 6-7 times a day, then you may feel hungry all day long and never full. This can lead to overall excessive caloric intake or binge eating. Others like to have stable blood sugar from small frequent meals. However, if the meals composition of macronutrients (fat, protein, and carbohyrdates) are balanced enough, then a meal should provide immediate energy for up to 2 hours from the carbs, energy from 1-3 hours from the protein, and energy from 2-6 hours from fat (overlap and range is intentional). A well balanced meal is a time released energy block. Fiber may lead to excessive gas. One approach would be to save the bulk of your fiber intake for the evening to scrub the intestines while you sleep for a gratifying poop in the morning. That way you dont have a gut full of gas all day. Of course, lack of fiber during the day will speed digestion and may make you hungrier. Find a good compromise. I personally save most of my fiber and vegetable intake for the evening. I also save my largest meal for dinner typically as this is most natural for most people. Eat light all day and work hard, and then eat a highly nutritious meal in the evening to repair and rest. This is how our hunter ancestors ate. Works for me. What I'm saying is contrary to popular bodybuilding/fitness dogma. That's my caveat for whatever that is worth. What motivates bodybuilding/fitness/health dogma is a topic for a book not this thread.

 

[lastchance]

So, what may work for one person will not work for the other. You need to find out what works for you. I eat 5 very light but nutrious meals aday and 5 quality protien drinks aday, inbetween meals. I eat around 1600cal one day, and the very next 3200. I continue to do this, for me my body does not requir much fat in my diet, and I prefeer to go lean on carbs. I do take CLA, Stimerex(ephedra), I do not eat after 7:00 at night except a time released protien shake, I do 20 min. of intense cardio 5 days aweek. It requires time, disipline, trying different things.....There is no quick fix. I am new to this site but have been around along time. Remember not every person was put together to be a body builder, find a happy spot and just be the best you can!!!!!!! Good Luck!!!!!!!!!!

 

[BILLYGRINGO]

So, what may work for one person will not work for the other. You need to find out what works for you. I eat 5 very light but nutrious meals aday and 5 quality protien drinks aday, inbetween meals. I eat around 1600cal one day, and the very next 3200. I continue to do this, for me my body does not requir much fat in my diet, and I prefeer to go lean on carbs. I do take CLA, Stimerex(ephedra), I do not eat after 7:00 at night except a time released protien shake, I do 20 min. of intense cardio 5 days aweek. It requires time, disipline, trying different things.....There is no quick fix. I am new to this site but have been around along time. Remember not every person was put together to be a body builder, find a happy spot and just be the best you can!!!!!!! Good Luck!!!!!!!!!!

Hey ah LC this thread is like 5 years old, He probably gave up back then, but good lookin out kid

 

[jimbo69]

this worked for but as we all know differnt strokes for differnt folks. i switched to circuit training lots of supersetting moderate weight chins and pulls worked great had a 6pack in 30 days.goodluck brother

 

[lastchance]

Dam, focus and pay attentinion.[)] I was practicing, to see if I could help[)] uh well ok maybe he will come back to check his post from 5 years ago[)] Thanks Billy--I will keep trying to reach out, just not so far. [)]