How do I maintain my weight, but get a flat stomach?
kayleeunderwood25
Posts: 2 Member
Hi there!
I have a problem. You see, I'm a good weight for my height, but I don't have a flat stomach. It's one of my big goals, how would yall suggest I meet it?
I have a problem. You see, I'm a good weight for my height, but I don't have a flat stomach. It's one of my big goals, how would yall suggest I meet it?
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Replies
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I posted something similar to this last week and the general consensus was that I needed to lower my body fat and lift weights. I don't disagree but I am still curious to see what kind of answers you get.0
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Follow a progressive lifting program, eat around maintenance and get enough protein.0
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I hear you on this! I still have some weight to get off, but my trouble spot is definitely my stomach. I'd be curious to hear the answers you get.0
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What they said, particularly usmcmp.0
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To explain a little about your situation and how to fix it:
You are at a normal weight for your height, but not liking your stomach comes down to your body fat percentage. The way to fix that is to lose more fat. You're at the point where losing weight might be okay for a little bit, but you could end up underweight by the time the fat is gone. How we fix this is by adding muscle.
To many women the thought of adding muscle is terrifying. Many of us don't want to look "manly" or "bulky". Thankfully, for many of us biology is on our side keeping our muscle gains smaller. Following strength programs (5x5 programs) results in adding muscle without adding a lot of size. The muscle is also more dense than fat, so the muscle you do add will take up less space than the fat.
Through adding muscle we slowly increase our BMR. We also improve our body composition. Increasing muscle and decreasing fat results in a leaner body. Beginning lifters can add muscle on a deficit, but eating at your maintenance number will feed your muscles even more. You may find in the end that you weigh more than you planned or you may find you need to focus on losing fat again at some point. It's a long process, but the results are nice.0 -
I agree with upping protein and lifting. I am actually a little above "ideal" for my height but it is where I chose to stay because it is where *I* think I look best and feel more comfortable. I've had four kids. I have a flat stomach. I gained it a couple years after having my second when I got serious about lifting again like I had in school. I'm by no means shredded and you definitely can't see my ab muscles...and you never will because I have no desire to lower my body fat that much nor do I want for my abs to be visible. Personal preference.0
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To explain a little about your situation and how to fix it:
You are at a normal weight for your height, but not liking your stomach comes down to your body fat percentage. The way to fix that is to lose more fat. You're at the point where losing weight might be okay for a little bit, but you could end up underweight by the time the fat is gone. How we fix this is by adding muscle.
To many women the thought of adding muscle is terrifying. Many of us don't want to look "manly" or "bulky". Thankfully, for many of us biology is on our side keeping our muscle gains smaller. Following strength programs (5x5 programs) results in adding muscle without adding a lot of size. The muscle is also more dense than fat, so the muscle you do add will take up less space than the fat.
Through adding muscle we slowly increase our BMR. We also improve our body composition. Increasing muscle and decreasing fat results in a leaner body. Beginning lifters can add muscle on a deficit, but eating at your maintenance number will feed your muscles even more. You may find in the end that you weigh more than you planned or you may find you need to focus on losing fat again at some point. It's a long process, but the results are nice.
Quoted for truth.0 -
To explain a little about your situation and how to fix it:
You are at a normal weight for your height, but not liking your stomach comes down to your body fat percentage. The way to fix that is to lose more fat. You're at the point where losing weight might be okay for a little bit, but you could end up underweight by the time the fat is gone. How we fix this is by adding muscle.
To many women the thought of adding muscle is terrifying. Many of us don't want to look "manly" or "bulky". Thankfully, for many of us biology is on our side keeping our muscle gains smaller. Following strength programs (5x5 programs) results in adding muscle without adding a lot of size. The muscle is also more dense than fat, so the muscle you do add will take up less space than the fat.
Through adding muscle we slowly increase our BMR. We also improve our body composition. Increasing muscle and decreasing fat results in a leaner body. Beginning lifters can add muscle on a deficit, but eating at your maintenance number will feed your muscles even more. You may find in the end that you weigh more than you planned or you may find you need to focus on losing fat again at some point. It's a long process, but the results are nice.
Well said!
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Sounds like good info from usmcmp. I will use this info - hoping to build more muscle. I'm over 50, so would like to approaching the later years with healthier muscle mass. (lean muscle)0
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How important is Nutrition?
I now lift and have upped my Protein....but i do eat quite a lot of Processed Foods.
Will this hinder any progress?0 -
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asflatasapancake wrote: »How can you not promote your own thread usmcmp? It rocks. Bam:
http://community.myfitnesspal.com/en/discussion/1161603/so-you-want-a-nice-stomach/p1
Sometimes I feel like sending people to a post with 60 pages frustrates them. They fear they won't get an answer if they reply to the post since it has 1.8K responses.0 -
ExRelaySprinter wrote: »How important is Nutrition?
I now lift and have upped my Protein....but i do eat quite a lot of Processed Foods.
Will this hinder any progress?
No. Calories are the most important, then macros (protein being the most important). After that you should consider your micros, but those are generally covered by eating some fruits and vegetables. You should then feel free to eat things you enjoy.0 -
I lift and eat at maintenance and after about a month or a bit more, I have lost another inch from my waist and an inch from my calves. I have stayed within the 2lb range that my body fluctuates in.0
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Core work. Your tummy can flop out even if it's not covered in excessive fat, if the muscles aren't strong.0
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Trueasflatasapancake wrote: »How can you not promote your own thread usmcmp? It rocks. Bam:
http://community.myfitnesspal.com/en/discussion/1161603/so-you-want-a-nice-stomach/p1
Sometimes I feel like sending people to a post with 60 pages frustrates them. They fear they won't get an answer if they reply to the post since it has 1.8K responses.
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Listen to usmcmp. Finally decided to recomp with her advice and have lost a jean size with heavy lifting, adequate protein and maintenance calories. I have been trying to get back to that size for years by losing the "last 5 pounds" but now I'm finally get smaller by eating more.0
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kayleeunderwood25 wrote: »Hi there!
I have a problem. You see, I'm a good weight for my height, but I don't have a flat stomach. It's one of my big goals, how would yall suggest I meet it?
You probably won't hear anyone else say this but it's entirely up to you to take the advice or not lol. Because I have specific things I want for my waist, I pick and choose what things I need to do for my own preferences.
For you, if you don't want so much abs but more of a tucked in waist/smaller appearance and since you're already 'a good weight', take it back to old school. People will laugh but, Google Callanetics by Callan Pinckney, Barre exercises, Jane Fonda workouts. Focus on the workouts that target the waist specially if you don't want other areas to reflect what the teachers body looks like. For example, you will notice how lean their legs are but not much muscle mass if that is not your thing.
Learn to always pull your waist in, all day long, no matter what you're doing. This isometric/isotonic (I don't know which one) exercise is what kept me with a flat stomach at 196 lbs, not genetics. It will take time to remember to do this but once you get the habit down, you'll feel uncomfortable with just letting your stomach be fully relaxed and stick out. You'll start to add definition very slowly and train your girdle inward.0 -
Find a weight lifting and AB routine that challanges you. Continue with your diet. Once you feel your ABs are strong and can physically feel them, then slowly diet down to make them visiable. However, from past experience it isnt a good idea to stay at a low BF% for an extended period.0
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FitnessTrainer69 wrote: »Find a weight lifting and AB routine that challanges you. Continue with your diet. Once you feel your ABs are strong and can physically feel them, then slowly diet down to make them visiable. However, from past experience it isnt a good idea to stay at a low BF% for an extended period.
That actually would depend on your definition of low. She could potentially see her abs or have a flat stomach at 18%, which is fairly easy and not harmful to maintain. Dropping to stage ready body fat is a different story.
Also, the dieting down still may not be appropriate when she can feel abs. If her lean mass is still low she could feel abs and end up underweight when she diets down.0 -
FitnessTrainer69 wrote: »Find a weight lifting and AB routine that challanges you. Continue with your diet. Once you feel your ABs are strong and can physically feel them, then slowly diet down to make them visiable. However, from past experience it isnt a good idea to stay at a low BF% for an extended period.
Also, the dieting down still may not be appropriate when she can feel abs. If her lean mass is still low she could feel abs and end up underweight when she diets down.
This. I've been underweight and still had belly fat with no visible abs.
If you are at a healthy weight you are comfortable at, the slow route of recomp is imo advisable.0 -
Listen to usmcmp. Finally decided to recomp with her advice and have lost a jean size with heavy lifting, adequate protein and maintenance calories. I have been trying to get back to that size for years by losing the "last 5 pounds" but now I'm finally get smaller by eating more.
Post of the year. I wish more people would follow her advice.
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