So you want a nice stomach
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Really useful- great final point!0
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Thanks for the advice0
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Your welcome0
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You want to lose belly fat and have a nice flat toned mid section? We see that a lot on this site. Hell, that was my goal for my birthday last year. We all want to be able to take our shirt off at the pool or beach and look great, but how do we do it?
1. Slight calorie deficit. Eating 800 calories and killing yourself in the gym is not going to get you there any faster. You need to fuel your body appropriately. I suggest the TDEE-20% method. www.1percentedge.com/ifcalc (If you have questions please feel free to ask them here). Make sure to weigh everything you eat! Guessing could put you well over your calories.
2. Strength training. If you want that toned mid section look you have to put some muscle there. If you just want a nice flat stomach muscle will still help it look tight. You can begin with Strong Lifts, a hypertrophy routine or a strength program from bodybuilding.com (free!). One that includes compound lifts like deadlift, squat, bench press and pull ups will help. Work on increasing the amount of weight you use. When the weight gets heavier you engage your core more and it builds the muscle.
3. Muscle insurance. There are a variety of studies done on the amount of protein the body needs. I like to think of higher protein as muscle insurance. My suggestion is about 1gram of protein per pound of lean mass. Make sure to get fat in your diet to help joints and metabolic processes. Make sure to get carbs in your diet to fuel workouts.
4. Cardio. I like cardio once or twice a week for 30 minutes. It's good for the heart and lungs. It doesn't add much to the calorie burn for the week, but it helps even things out in case you haven't been completely accurate weighing food.
5. Patience! It is not going to happen overnight. If you stick with it you could lose around 1% body fat a month. We aren't going to be perfect all the time. Enjoy birthdays and holidays. It is life and things will happen. Don't stress, learn to love the process.
FINALLY: Losing fat is like trying to dry out a sponge. You can't dry a corner while the rest of it is still wet. You won't magically lose belly fat or thigh fat or any other fat. It will come off where it wants to. Keep working at it! It is possible!
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Thanks for the tips.0
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Your very welcome working together works0
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Thank u I've been going hard at the gym for almost 2 months doing between 20/30 mins of cardio 5 days a week now I know it's mostly body building to target my abs. Thank you so much
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YOUR VERY MEAN
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EvgeniZyntx wrote: »
WHATS WRONG WITH THESE PEOPLE IM NOT TRYING TO TAKE CREDIT FOR YOUR POST GESHHH SORRY IF I STEPPED ON ANYONES TOES HERE0 -
SheenaSheShe wrote: »Thank u I've been going hard at the gym for almost 2 months doing between 20/30 mins of cardio 5 days a week now I know it's mostly body building to target my abs. Thank you so much
Body building does not target abs as such. You can develope ab muscles but having them show or just getting a flatter stomach is about creating a deficit in order to lose the fat that covers them. Doing your cardio is fine, but adding in resistance training is important for a number of reasons, including retaining your muscle mass and bone density.0 -
EvgeniZyntx wrote: »
WHATS WRONG WITH THESE PEOPLE IM NOT TRYING TO TAKE CREDIT FOR YOUR POST GESHHH SORRY IF I STEPPED ON ANYONES TOES HERE
People are confused as to why you said 'Your welcome' - which would imply that someone/people thanked you for doing something, yet you had not posted anything that could be construed as advice on this thread. Maybe you meant to thank the OP and it did not come across that way.
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EvgeniZyntx wrote: »
WHATS WRONG WITH THESE PEOPLE IM NOT TRYING TO TAKE CREDIT FOR YOUR POST GESHHH SORRY IF I STEPPED ON ANYONES TOES HERE
People are confused as to why you said 'Your welcome' - which would imply that someone/people thanked you for doing something, yet you had not posted anything that could be construed as advice on this thread. Maybe you meant to thank the OP and it did not come across that way.
THATS TOTALLY CORRECT JUST TRYING TO HELP THATS ALLEvgeniZyntx wrote: »
WHATS WRONG WITH THESE PEOPLE IM NOT TRYING TO TAKE CREDIT FOR YOUR POST GESHHH SORRY IF I STEPPED ON ANYONES TOES HERE
People are confused as to why you said 'Your welcome' - which would imply that someone/people thanked you for doing something, yet you had not posted anything that could be construed as advice on this thread. Maybe you meant to thank the OP and it did not come across that way.
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This is fascinating...0
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PikaKnight wrote: »
lol...anyyyyywho...0 -
EvgeniZyntx wrote: »
WHATS WRONG WITH THESE PEOPLE IM NOT TRYING TO TAKE CREDIT FOR YOUR POST GESHHH SORRY IF I STEPPED ON ANYONES TOES HERE
People are confused as to why you said 'Your welcome' - which would imply that someone/people thanked you for doing something, yet you had not posted anything that could be construed as advice on this thread. Maybe you meant to thank the OP and it did not come across that way.
THATS TOTALLY CORRECT JUST TRYING TO HELP THATS ALLEvgeniZyntx wrote: »
WHATS WRONG WITH THESE PEOPLE IM NOT TRYING TO TAKE CREDIT FOR YOUR POST GESHHH SORRY IF I STEPPED ON ANYONES TOES HERE
People are confused as to why you said 'Your welcome' - which would imply that someone/people thanked you for doing something, yet you had not posted anything that could be construed as advice on this thread. Maybe you meant to thank the OP and it did not come across that way.
But you never did anything helpful, just typed out 'your welcome'.
But if it's just trolling, it's the best I've seen with so few words.
And if you were trying to thank the OP, the better way to do it would be with 'thank you'.
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Lol1
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EvgeniZyntx wrote: »
WHATS WRONG WITH THESE PEOPLE IM NOT TRYING TO TAKE CREDIT FOR YOUR POST GESHHH SORRY IF I STEPPED ON ANYONES TOES HERE
People are confused as to why you said 'Your welcome' - which would imply that someone/people thanked you for doing something, yet you had not posted anything that could be construed as advice on this thread. Maybe you meant to thank the OP and it did not come across that way.
THATS TOTALLY CORRECT JUST TRYING TO HELP THATS ALLEvgeniZyntx wrote: »
WHATS WRONG WITH THESE PEOPLE IM NOT TRYING TO TAKE CREDIT FOR YOUR POST GESHHH SORRY IF I STEPPED ON ANYONES TOES HERE
People are confused as to why you said 'Your welcome' - which would imply that someone/people thanked you for doing something, yet you had not posted anything that could be construed as advice on this thread. Maybe you meant to thank the OP and it did not come across that way.
Well, that clears things up nicely.1 -
I have to agree that 4 does make me cringe as well, but only because I hate cardio, even though I do it. These are all excellent points, and after I loose some of my weight I might start focusing on specific areas of my body and come back to this thread Thank you!0
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JessikaJacobs87 wrote: »I have to agree that 4 does make me cringe as well, but only because I hate cardio, even though I do it. These are all excellent points, and after I loose some of my weight I might start focusing on specific areas of my body and come back to this thread Thank you!
The whole point of #4 is that you don't HAVE to do it if you hate it. It is not necessary for fat loss. Cardio has other benefits, but you do not have to do cardio to lose weight.0 -
Thank you very much for your contribution to this problem that myself and many, many others struggle with on a daily basis! I thought it was all down to because I couldn't stop eating chocolate every day and it was sugar was making the weight cling to my stomach/hips. But now it makes sense!
I'm 5 ft 1", weighing around 8st 4lbs, body fat is around 24% ( I got assessed a few weeks ago so it could have changed since). I go to the gym 3-4 times a week and do an all over strength routine with added cardio for around 30-40 mins total. I started this routine last month and definitely prefer it. Before that, I had been running and doing bits of strength here and there but not seeing much difference, plus it was getting boring.
After joining MFP, it does all come down to what OP is specifying. I am trying to stay at a deficit now since learning the truth, it is hard to try and come up with low calorie, filling meals because I always seem to be hungry!0 -
Thank you very much for your contribution to this problem that myself and many, many others struggle with on a daily basis! I thought it was all down to because I couldn't stop eating chocolate every day and it was sugar was making the weight cling to my stomach/hips. But now it makes sense!
I'm 5 ft 1", weighing around 8st 4lbs, body fat is around 24% ( I got assessed a few weeks ago so it could have changed since). I go to the gym 3-4 times a week and do an all over strength routine with added cardio for around 30-40 mins total. I started this routine last month and definitely prefer it. Before that, I had been running and doing bits of strength here and there but not seeing much difference, plus it was getting boring.
After joining MFP, it does all come down to what OP is specifying. I am trying to stay at a deficit now since learning the truth, it is hard to try and come up with low calorie, filling meals because I always seem to be hungry!
If you are struggling with hunger that bad it might be a good idea to make sure your calorie goal is not too aggressive.0 -
Looking at all the flabby pears in my family, sometimes i think i just don't have the genetics for it
My family carries their weight in their belly. I "don't have the genetics for it" plus I had kids. It's okay to say that the effort required to have a flat stomach or low body fat isn't worth it, but genetics doesn't mean you can never have it.
Here I thought it was okay to say whatever I want in America. My thoughts are legitimate even if you think your wording of everything is perfect. It can be discouraging to have an entire family with no fit people, especially when it's a very large family. So you can call me lazy in whatever backhanded way u want I still work my *kitten* of at the gym and try to eat healthy all the time with slow progress and it still lingers in my mind that maybe I don't have the genetics for it and I'm allowed to say what's in my mind last I checked.
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Looking at all the flabby pears in my family, sometimes i think i just don't have the genetics for it
My family carries their weight in their belly. I "don't have the genetics for it" plus I had kids. It's okay to say that the effort required to have a flat stomach or low body fat isn't worth it, but genetics doesn't mean you can never have it.
Here I thought it was okay to say whatever I want in America. My thoughts are legitimate even if you think your wording of everything is perfect. It can be discouraging to have an entire family with no fit people, especially when it's a very large family. So you can call me lazy in whatever backhanded way u want I still work my *kitten* of at the gym and try to eat healthy all the time with slow progress and it still lingers in my mind that maybe I don't have the genetics for it and I'm allowed to say what's in my mind last I checked.
Working harder =/= working smarter, unfortunately. Hard work and consistency will always triumph over genetics.0 -
Looking at all the flabby pears in my family, sometimes i think i just don't have the genetics for it
My family carries their weight in their belly. I "don't have the genetics for it" plus I had kids. It's okay to say that the effort required to have a flat stomach or low body fat isn't worth it, but genetics doesn't mean you can never have it.
Here I thought it was okay to say whatever I want in America. My thoughts are legitimate even if you think your wording of everything is perfect. It can be discouraging to have an entire family with no fit people, especially when it's a very large family. So you can call me lazy in whatever backhanded way u want I still work my *kitten* of at the gym and try to eat healthy all the time with slow progress and it still lingers in my mind that maybe I don't have the genetics for it and I'm allowed to say what's in my mind last I checked.
I wasn't calling you lazy. Getting down to body fat levels that are low enough to have abs or even a flat stomach is something very few achieve. It requires patience plust time, and to a degree it requires learning about how to do it effectively (rather than just working harder). Get it out of your mind that you "don't have the genetics for it". I don't "have the genetics for it" and I'm not the only one who has "beat genetics".0 -
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