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So you want a nice stomach

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  • usmcmpusmcmp Member, Premium Posts: 21,292 Member Member, Premium Posts: 21,292 Member
    Hi
    I have been reading your forum post for a few weeks now. I have been on New rules of lifting program in the middle of week 4. Its been awesome,
    The biggest challenge has been accurately logging but I have actually been using my food scale.
    I'm 5'8", 181. I calculated my daily intake @1800. Truthfully I have gone up a few hundred on extremely hungry days, but I have been honest, and I can see it better now that I am honest with myself about how much I have eaten, instead of ignoring the amount. This time around I can see how I didn't lose weight after so many years. I wasn't being honest with myself about how much I was eating. The scale has been everything.

    So I want to say thank you for all of the great information and answering so many peoples questions

    I have a few questions. I hurt my shoulder a couple of weeks ago. At first it was just a little pain, so I kept working out.
    Well now its gotten worse. I am gonna see the doc in a week And I am not gonna do any thing to exasperate the problem.

    What do you think I can do to still keep my progress? Im not gonna do any shoulder lifts or pushups. Being able to actually do all the exercises is very motivational in itself.
    When you have injured yourself how do you keep yourself from falling off the wagon? do I adjust my calories? how do you stay motivated?

    Thank you.

    @caterpillardreams I personally work through a lot of injuries at much lighter weights, but I think most people should take time off to heal because working through it can take longer to heal. Like the above suggestion I tend to eat close to maintenance to try to promote healing. Improving body composition to have a lean body take a while, so having a month or so at maintenance isn't going to hurt you in the long run.

    As for exercises when the doctor gives you an idea of what you can do don't forget to ask about any type of physical therapy work to promote proper healing. It's not the same as lifting, but can be a great workout for you muscles anyway. You can stay on top of leg exercises and keep motivation going by at least switching to some machines. I look through the bodybuilding.com exercise data base from time to time for new ways to work muscles that don't strain injuries I currently have: https://www.bodybuilding.com/exercises/
  • caterpillardreamscaterpillardreams Member Posts: 486 Member Member Posts: 486 Member
    Thanks for answering my question @usmcmp I really appreciate it. I will continue to count my calories and exercise within my limits.
    I know its life, you begin something and then you get knocked down just a little. The best thing is to get back up again and never give up.
  • caterpillardreamscaterpillardreams Member Posts: 486 Member Member Posts: 486 Member
    Hi
    ...
    When you have injured yourself how do you keep yourself from falling off the wagon? do I adjust my calories? how do you stay motivated?

    Thank you.
    For me, injuries are a time to focus on healing without too much back-slide. Depending on the work that needs to be done (on your shoulder) and how that will limit your mobility and weight bearing, you'll have to focus on what works best for you and your physician.

    I was focused on protein-sparing weight loss, but healing and recovery were a priority over any weight loss goal.
    My approach was to perfect my eating and logging on a reduced calorie feeding plan. I set my calories to TDEE for the period of my initial recovery, expecting to neither gain nor lose weight. This had the effect of feeding my body well enough to recover. As soon as I was able to work the physical therapy for my injuries, my TDEE increased by the level of my activity, and I chose to feed on a negative taper -- first week was 100% of the new TDEE, and each successive week was a drop of a few hundred calories for the week titrated by weight loss and any decreased slope on recovery.

    Basically, I focused on fully recovering, and worked what I was allowed to when I was allowed to... ALL of my pre-therapy eating was at 100% TDEE to properly fuel my healing, and I slowly returned to deficit as my physical activity increased.

    Thanks for the feedback.
    reading your response and usmscmp helped me not get too down on myself. Like I have done in the past, but I know that kind of thinking is not good. So I came here and I got some good answers.
    Sometimes we need an outside perspective ,at least I do, to stop overanalyzing and putting myself down.
    I have made great progress and I will continue to work towards my goals though how I get there may be a little different due to this set back.
    Thanks again
    edited January 2018
  • nexangelusnexangelus Member Posts: 2,084 Member Member Posts: 2,084 Member
    Bumping...cos awesome!

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  • loe_loe23loe_loe23 Member Posts: 74 Member Member Posts: 74 Member
    Okay... so I’ve been doing all this. And still no flat stomach... what the heck is wrong with me?
    edited February 2018
  • Luke0895Luke0895 Member Posts: 6 Member Member Posts: 6 Member
    Hi, is it possible to get lean with resistance bands as a temporary workout until i get a gym membership?
  • usmcmpusmcmp Member, Premium Posts: 21,292 Member Member, Premium Posts: 21,292 Member
    Luke0895 wrote: »
    Hi, is it possible to get lean with resistance bands as a temporary workout until i get a gym membership?

    It's possible to get lean with body weight as long as you find ways to make it progressively more difficult, so you shouldn't have a problem with using bands for workouts until you get a gym membership. You might have to do some looking to find a full body program that incorporates bands.
  • Luke0895Luke0895 Member Posts: 6 Member Member Posts: 6 Member
    Ok, thank you for the reply.
  • taco_inspectortaco_inspector Member Posts: 7,229 Member Member Posts: 7,229 Member
    jofjltncb6 wrote: »
    usmcmp wrote: »
    loe_loe23 wrote: »
    Okay... so I’ve been doing all this. And still no flat stomach... what the heck is wrong with me?
    usmcmp wrote: »
    5. Patience! It is not going to happen overnight.

    You didn't give any specifics in your post, so I don't know what else you could be doing beyond just continuing to work at it.

    You likely need to lose more fat.
    You might need a better lifting program.
    You might be doing it all right and just need more time to get there.

    Also worth mentioning is looking out for anterior pelvic tilt. There seems to be an epidemic of people unconsciously conditioning themselves to stand all goofy so that they have a larger booty, with the unfortunate side effect of forcing their lower abdomen forward like a little pooch. Posture is a thing, and it may be possible that your hard work is concealed by compromised posture.

    R-300x237.png
    remember Occam's razor !

    I'm not disagreeing with your advice, but I suspect Occam's razor would more likely suggest that it's a matter of losing more overall body fat. Anyone who has achieved a truly low body fat can attest that the difference is substantial between just being leaner and actually being lean...and even more so for those who are genetically predisposed for abdominal fat to be the last to lose :'(

    Yup -- the least complicated for certain.
  • karsei01karsei01 Member Posts: 442 Member Member Posts: 442 Member
    Luke0895 wrote: »
    Hi, is it possible to get lean with resistance bands as a temporary workout until i get a gym membership?

    You can go far with calisthenics, just find something challenging. Weights is my favourite though
  • marissafit06marissafit06 Member Posts: 1,996 Member Member Posts: 1,996 Member
    HilTri wrote: »
    OMG! There was a young woman at my gym wearing a cropped hoodie exposing the Saran Wrap she had wrapped around her midsection. Lordy, I wanted to tell her that wasn't going to take her midsection away. It just wasn't my place, I didn't feel. I wanted to give the Op's advice but held my tongue. Thanks for your post Op.

    But..... It Works!! Lol
  • Pcon2Pcon2 Member Posts: 16 Member Member Posts: 16 Member
    I think planks work wonders on your belly , as long as you do themEVERY day. ... Patti
  • SalinitySallySalinitySally Member Posts: 258 Member Member Posts: 258 Member
    usmcmp wrote: »
    1houndgal wrote: »
    ElliottTN wrote: »
    I really really want to give you a thumbs up but your number 4 is making me cringe.

    I disagree with number 4. I lost a lot of weight doing cardio machines and WW once.

    Losing a lot of weight doesn't necessarily get someone a lean core. I didn't say people can't do cardio, but cardio didn't do anything for the fat loss without the dieting part. I explained multiple times throughout this thread that the point of telling people they don't have to do cardio is because of the misconception that cardio is responsible for fat loss and it is vital to having a nice stomach. Someone can get visible abs with zero cardio.

    Sure, if they lose fat. How do *I* lose fat? Calorie deficit, lifting and an hour a day of cardio (for additional calorie deficit). (Btw, at my most fit and with a strong core and low body fat, my stomach wasn't very flat because of the damage done by three pregnancies. I had my abs surgically repaired. NOW my stomach is flat.)
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