What can I do to lose belly fat and make my neck thicker ASAP?

Cpl Gary Leftwich — Thu, 26 Apr 2018 10:33:19 -0400

I need to lose weight and belly fat fast to drop my bmi nothing I do is working. Any recommendations? And I want to increase my neck to help. Workouts to get a bigger neck?

Response by LTC Private RallyPoint Member made Apr 26 at 2018 11:12 AM

LTC Private RallyPoint Member — Thu, 26 Apr 2018 11:12:46 -0400

Cpl Leftwich, not knowing your workout ethics (time, intensity, frequency..) and eating habits (diet, eating times, food intakes ...) I can only give you a general answer.
Workout
1. I recommend start with increasing your cardio intensity (speed and distance)
2. I recommend you incorporate some resistance training. Start with the basic compound movements (chest press, shoulder press, squats, deadlift). If you are new to this 3 to 4 times per week will do the trick.
3. For a fast neck development (no really fast but effective) I recommend shoulder shrugs. This will develop your traps and stress your neck thus creating or stimulating neck muscle growth.

Eating Habits (Diet)
1. I recommend lowering your carbs intake and do some carb cycle.
Here is an example:
1. Carbs experimentation: If you are taking 400g (high) of Carbs per day start consuming 250g (medium) for a week and assess how you feel and how you look. After a week lower the carbs to 150 (low) and do an assessment. This will help you with the next step wish is carb cycle. This next phase will go as follow (but it depends of your assessments) 2 days of high , 2 days of medium and 2 days of low carbs. Try this for a week and assess your body and how you feel. If you are on the heavy weight side of the house a high carb day might not be for you and you'll have to adjust your carb cycle as to only have low and medium carb days.
2. Fat intake: As will the carbs you'll need to do some experimentations to determine high , medium and low. Once ID the same concept used for carb cycle apply for the fat cycle and in your case don't go beyond medium.
3. Water intake: ensure to stay hydrated at all time and if needed increase your intake as your workload increases.

Note of wisdom: This is a marathon not a spring. Take one day at a time and you'll see results in no time.

Hope this works. If you need a specific program send me a message and I'll help you build one tailor to you.

Response by CPT Zachary Brooks made Apr 26 at 2018 11:13 AM

CPT Zachary Brooks — Thu, 26 Apr 2018 11:13:35 -0400

"Eat less, move more" is always the adage, but generally doesn't give enough information. Finding out your Basal Metabolic Rate (BMR) should be the first step. There may be a system at the medical center on base, or using a calculator online can give you a rough approximation.

Eating below your BMR generally forces the body into "starvation mode" which has it cling to fat. If you continually push below your BMR, you will lose pounds, but most of it will be healthy tissue like muscle, which I assume is no good. You want to lose "inches" not "pounds".

A formulaic idea:

X = Basal Metabolic Rate
Y = Caloric intake
Z = Caloric burn

X - Y should always equal 0 or a negative number
X - Y + Z should always equal 0 or a positive number

Example:
X = 2000
Y = 2200
Z = 400

X - Y = -200
X - Y + Z = 200

What this means is that you would be at a 200 calorie deficit. When you hit 3500 calories, that equates to a pound.

Response by Cpl Mark A. Morris made Apr 26 at 2018 5:10 PM

Cpl Mark A. Morris — Thu, 26 Apr 2018 17:10:09 -0400

One bronkaid tablet, one baby aspirin, one 200ml caffeine tablet in am 30min before breakfast. Repeat 3 to 4 hours later 30min before lunch minus the aspirin. Do not take on weekends to allow your body to settle down.
I put myself on half rations too.
Kill!
https://youtu.be/DnlFs1AkSv8

3rd set of 8

Response by SSG (ret) William Martin made Apr 26 at 2018 9:15 PM

SSG (ret) William Martin — Thu, 26 Apr 2018 21:15:33 -0400

I lost 8 to 9 inches off my waist in 6 to 8 months. I want to empower you with knowledge. I did research for a year while I sat at a desk job getting fatter not because I was inactive but because my eating habits were terrible. Google the following subjects:

Why are people addicted to certain foods? What are simple carbs? What are complex carbs? What are the differences between simple and complex carbs? How does the liver process sugar? What hormone causes my body to gain fat? What happens when people greatly reduce their sugar consumption? Would I benefit more from a high carb or a low-carb eating regiment?

I can't write a book here. I didn't take any notes. I just adapted my eating habits gradually to attain more positive changes. One of the things in which you need to understand is why people are addicted to certain foods. Once you figure out that when you start replacing those unhealthy choices with more healthier choices in moderation you will start to lose the cravings for those food. I'm simply not regurgitating information like people do on the internet all the time. I have been down there in the trenches fighting a battle with weight loss and weight gain my entire career. It took me 15 or 16 years to figure out not just works for me but what might work for a lot of people. I also got tired getting lectures for my senior leaders such as my sergeant major and my first sergeant. I remember my first sergeant telling me that if I did not lose 12 pounds within 4 hours that he would flag me so I went to go put on a garbage bag and I ran for four hours in the hot sun with my uniform on. I did lose the weight but it was 12 pounds worth of water weight.

Response by LCpl Sidney Green made Apr 11 at 2021 9:09 AM

LCpl Sidney Green — Sun, 11 Apr 2021 09:09:56 -0400

How's the belly fat challenge coming along? You got the 8 pack yet?