thin with stomach fat. plz help!
Replies
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http://www.myfitnesspal.com/topics/show/1161603-so-you-want-a-nice-stomach
I lift heavy and have gotten great results.
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DANG!!!! If you are not an inspiration for us women to weight lift I don't know what would be!!!! Now I am wanting to run and pull out my Chalean Extreme videos....:happy:
Wat
What on earth does Chalean Extreme have to do with lifting heavy?0 -
The alternate option is eating at maintenance and try strength training to lose body fat and maintain muscle, but this is definitely the long approach. I worked with a woman where she ate 2100 calories on lifting days and 1800 on non lifting days, and it took a year to go from 26% body fat down to 18% body fat. So it can be done, but it's definitely long.
This sounds awesome to me! I'd be thrilled to drop that much body fat in a year! To the calipers I go!0 -
DANG!!!! If you are not an inspiration for us women to weight lift I don't know what would be!!!! Now I am wanting to run and pull out my Chalean Extreme videos....:happy:
She did this by lifting weights.
Progressively heavier weights.
Not some cardio endurance video posing as a weight lifting routine.0 -
http://www.myfitnesspal.com/topics/show/1161603-so-you-want-a-nice-stomach
I lift heavy and have gotten great results.
*swoon*0 -
The alternate option is eating at maintenance and try strength training to lose body fat and maintain muscle, but this is definitely the long approach. I worked with a woman where she ate 2100 calories on lifting days and 1800 on non lifting days, and it took a year to go from 26% body fat down to 18% body fat. So it can be done, but it's definitely long.
This sounds awesome to me! I'd be thrilled to drop that much body fat in a year! To the calipers I go!
I dropped from 24% to 18% eating at a flat rate of 1800, lifting heavy and some carb cycling in just 6 months. I stuck to it every single day and logged everything that I ate. As close to 100% accurate as humanly possible.0 -
The alternate option is eating at maintenance and try strength training to lose body fat and maintain muscle, but this is definitely the long approach. I worked with a woman where she ate 2100 calories on lifting days and 1800 on non lifting days, and it took a year to go from 26% body fat down to 18% body fat. So it can be done, but it's definitely long.
This sounds awesome to me! I'd be thrilled to drop that much body fat in a year! To the calipers I go!
I dropped from 24% to 18% eating at a flat rate of 1800, lifting heavy and some carb cycling in just 6 months. I stuck to it every single day and logged everything that I ate. As close to 100% accurate as humanly possible.
The only thing gleaned from this will be carb cycling. Just you watch.0 -
The alternate option is eating at maintenance and try strength training to lose body fat and maintain muscle, but this is definitely the long approach. I worked with a woman where she ate 2100 calories on lifting days and 1800 on non lifting days, and it took a year to go from 26% body fat down to 18% body fat. So it can be done, but it's definitely long.
This sounds awesome to me! I'd be thrilled to drop that much body fat in a year! To the calipers I go!
I dropped from 24% to 18% eating at a flat rate of 1800, lifting heavy and some carb cycling in just 6 months. I stuck to it every single day and logged everything that I ate. As close to 100% accurate as humanly possible.
The only thing gleaned from this will be carb cycling. Just you watch.
Of course. Even if I mentioned that I followed a 5 day traditional bodybuilding split and did HIIT once a week they'd still say that I was successful because of carb cycling (which I only did the last two months).0 -
pick up a copy of starting strength or new rules of lifting for woman and then build a lifting program around compound movements and lifting progressively heavier. compound movements = squats, deadlifts, overhead press, bench press, pull ups/chin ups…once you have these moves down incorporate them into a three day a week routine that looks like…
monday - chest/arms
tuesday - cardio
wens - legs
thurs - cardio
frirday - back shoulder
sat - off
sunday - free day/active rest…
you might also want to adjust your calorie intake so you are either maintaining or at a slight - 10% - deficit...
Right on the exercise advice, but I'm going to have to disagree on the diet advice. I'm 5'7", and I got very ill recently and dropped to 119. I've started a bulk to put on muscle. I highly recommend you eat at a slight surplus (300 or so calories over your TDEE, go to Scooby's workshop to determine this or use MFP's settings to put on a half pound a week) for the next 3-4 months and then eat at a slight deficit (200-300 calories to lose .5 pounds a week) for 2-3 months and see where you stand.
Given your current stats, you may just need to eat at a surplus then drop back to maintenance. You're new enough to lifting that the slight surplus can put on muscle and build back up your bone density (which I can most certainly tell you has suffered from the calorie restriction) without putting on too much fat.
As for cardio, sure you can do cardio, just don't let it be the primary focus and don't overdo it. You'd need to eat all those calories back to see any growth.
Perspective - to put on any weight, I'm eating a lot of calories, well over 2000 calories a day. I'm up and down in the 119 - 122 range and finding bulking to be harder than it was last time.
Jumping in here...hope thats OK. : ). So working an area of the body (legs for instance) only 1X per week is good?
New to this weight lifting thing and I thought you had to work every area 3X per week to see results. I love this schedule!
Thanks.0 -
The alternate option is eating at maintenance and try strength training to lose body fat and maintain muscle, but this is definitely the long approach. I worked with a woman where she ate 2100 calories on lifting days and 1800 on non lifting days, and it took a year to go from 26% body fat down to 18% body fat. So it can be done, but it's definitely long.
This sounds awesome to me! I'd be thrilled to drop that much body fat in a year! To the calipers I go!
I dropped from 24% to 18% eating at a flat rate of 1800, lifting heavy and some carb cycling in just 6 months. I stuck to it every single day and logged everything that I ate. As close to 100% accurate as humanly possible.
The only thing gleaned from this will be carb cycling. Just you watch.
Of course. Even if I mentioned that I followed a 5 day traditional bodybuilding split and did HIIT once a week they'd still say that I was successful because of carb cycling (which I only did the last two months).
Yup.
I can't post pics because I'm in the gym lifting, but there are plenty in my profile.
I'm also hypoglycemic so I do not carb cycle ever. Messed with my blood sugar too much.
I had abs. Bulking now but they will come back when I cut again.0 -
Jumping in here...hope thats OK. : ). So working an area of the body (legs for instance) only 1X per week is good?
New to this weight lifting thing and I thought you had to work every area 3X per week to see results. I love this schedule!
Thanks.
Once a week is one method, twice a week is another. You'd see the most success going to a site like bodybuilding.com and picking a plan off of there. The programs are usually written in a way to see the best results. There is a reason people who build their own program with little knowledge don't see results, because there is a science to it that most people don't understand.0 -
Ok so when I started (and actually stuck with it)exercising and trying to lose weight back in July of last year, I was going to lose a good chunk of my weight. I weighed 127lbs and wanted to be down to 100lbs. I know, I know, probably not good. All My weight was in my stomach. My legs and arms looked fine. But now I'm down to 113lbs and I can honestly say that I don't feel like I should lose anymore weight. I'm 5'6 (I think) and happily thin
the only problem is my stomach. I'm thin everywhere else except my gut. I'm almost finished with Insanity for the second time (only 2 weeks left) and I've been adding squats and dead lifts with weights to the routine as well. And that is because I'd like to build some muscle in my thighs and I eventually want a lean stomach, but I don't know what I should do. Should I keep trying to lose weight to get the stomach fat off? Or focus on weight training? Like I said, this is my first time sticking to losing weight, so I'm still pretty new to all of this. Any and all advice is appreciated!
You really wanted to get to 100 pounds at 5 ft 6? It sounds like you have some body image issues, so I advise to seek professional help.
I'm glad you realize you don't need to lose anymore weight because 113 pounds at your height is underweight. If I were you, I'd concentrate on eating MORE and keeping up with the weight lifting.0 -
Great. Heading there now to study up. Thanks.0
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Wow, to the ladies who have posted your before and after pictures--amazing! I personally love weight lifting.0
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Ok, OP:
So here at am before I started working out:
I was all like "I am going to do 30DS and RI30 and I'm gonna be banging. This is what I got:
Improvement, but um -- not much for the effort.
So then I was like "might as well try lifting heavy things".
That is after 3 months of progressively lifting heavier things. I am excited to see where I am in 2-3 more months.
I weigh the most in the last pic too, I dropped 2 sizes. My advice to you is put down the cardio based programs using light weights and pick up a barbell. :flowerforyou:0 -
BAM.^0
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DANG!!!! If you are not an inspiration for us women to weight lift I don't know what would be!!!! Now I am wanting to run and pull out my Chalean Extreme videos....:happy:
She did this by lifting weights.
Progressively heavier weights.
Not some cardio endurance video posing as a weight lifting routine.
I understand that Chalean extreme is not "Lifting Heavy", but it is what I have to work with at the moment and something that I have had great results with before my most recent pregnancy. It is a good stepping stone for me at this moment. It is fine if you hate it, but what you and Reality_Is_Ha just did was beat up on the new kid. This was my first post on here and am now wondering if this forum is something I should bother with. Anyway, congrats to Cranquistador for her awesome results from all her hard work, That was all I was trying to get across. Sorry it offended so much.0 -
<my pic is after about a year of lifting.
Not entirely consistent due to injury.
But I look waaaaaay better with lifting than I ever did with cardio.0 -
DANG!!!! If you are not an inspiration for us women to weight lift I don't know what would be!!!! Now I am wanting to run and pull out my Chalean Extreme videos....:happy:
She did this by lifting weights.
Progressively heavier weights.
Not some cardio endurance video posing as a weight lifting routine.
I understand that Chalean extreme is not "Lifting Heavy", but it is what I have to work with at the moment and something that I have had great results with before my most recent pregnancy. It is a good stepping stone for me at this moment. It is fine if you hate it, but what you and Reality_Is_Ha just did was beat up on the new kid. This was my first post on here and am now wondering if this forum is something I should bother with. Anyway, congrats to Cranquistador for her awesome results from all her hard work, That was all I was trying to get across. Sorry it offended so much.
They weren't beating you up. If anything, Reality's post looked like he was looking for clarification, while Lishie offered YOU clarification. Some people do think things like Chaelean Extreme are heavy lifting, and come back disappointed when they don't get the results they were looking for!
If you know it isn't heavy lifting, it was odd to share it in a thread that has become essentially about strength training, hence their posts, I assume! It'd be like if I went into a running thread and said, "Wow, great results! I'm going to start swimming now because I'm inspired!" Sure, it's great to be inspired to a physical activity, but if it's out of place, it's going to look kind of irrelevant, haha!
If it gets you started, great! But if you really want to achieve results from heavy lifting, try programs like Stronglifts 5x5 or New Rules of Lifting for Women.
Good luck! :flowerforyou:0 -
Ok, OP:
So here at am before I started working out:
I was all like "I am going to do 30DS and RI30 and I'm gonna be banging. This is what I got:
Improvement, but um -- not much for the effort.
So then I was like "might as well try lifting heavy things".
That is after 3 months of progressively lifting heavier things. I am excited to see where I am in 2-3 more months.
I weigh the most in the last pic too, I dropped 2 sizes. My advice to you is put down the cardio based programs using light weights and pick up a barbell. :flowerforyou:
WOOT! Ambers represent! I just moved from dumbbells to barbell so I've still got a little while since I'm just starting to really build my weight up, but I'm keeping fingers crossed for post worthy pics by this summer.
Definitely start with what you got. I started with P90X over the summer just to build up my general strength and cardiovascular endurance. The only reason people seem to gang up a bit is because the misconceptions about what constitutes real HEAVY lifting are rampant and people get discouraged when they don't see the results they were expecting. It really is important to make sure that people (especially new people) are aware that these results are due to progressively lifting with heavier weights, something that generally means you're going to need to start training with a barbell and plates eventually.0 -
DANG!!!! If you are not an inspiration for us women to weight lift I don't know what would be!!!! Now I am wanting to run and pull out my Chalean Extreme videos....:happy:
She did this by lifting weights.
Progressively heavier weights.
Not some cardio endurance video posing as a weight lifting routine.
I understand that Chalean extreme is not "Lifting Heavy", but it is what I have to work with at the moment and something that I have had great results with before my most recent pregnancy. It is a good stepping stone for me at this moment. It is fine if you hate it, but what you and Reality_Is_Ha just did was beat up on the new kid. This was my first post on here and am now wondering if this forum is something I should bother with. Anyway, congrats to Cranquistador for her awesome results from all her hard work, That was all I was trying to get across. Sorry it offended so much.
Uh, I wasn't beating you up at all. I was seeking clarification before letting you know that Chalean is not a heavy lifting program since some people mistakenly believe that it is. I was intentionally trying NOT to jump down your throat about it in order to guide you towards other resources if actual weight lifting wasn't an option.
However, I do need to recommend lightening up. These forums -can- be brutal sometimes and if you are going to find offense in every post, you may want to find one that is more gentle.
Oooorrr you can join in on the fun, glean some very useful information from the highly intelligent (and good looking) people on here and integrate into the community.0 -
dont stop posting.DANG!!!! If you are not an inspiration for us women to weight lift I don't know what would be!!!! Now I am wanting to run and pull out my Chalean Extreme videos....:happy:
She did this by lifting weights.
Progressively heavier weights.
Not some cardio endurance video posing as a weight lifting routine.
I understand that Chalean extreme is not "Lifting Heavy", but it is what I have to work with at the moment and something that I have had great results with before my most recent pregnancy. It is a good stepping stone for me at this moment. It is fine if you hate it, but what you and Reality_Is_Ha just did was beat up on the new kid. This was my first post on here and am now wondering if this forum is something I should bother with. Anyway, congrats to Cranquistador for her awesome results from all her hard work, That was all I was trying to get across. Sorry it offended so much.
Thank you for your compliment to me.
I think people here get very zealous about the lifting thing because people do programs like Chalean and insist they are lifting. I am sure it is great and helps in a more cardiovascular way and has its place in getting fit.
However if you really want results continue into a progressively heavier lifting program 3 days a week, and do your Chalean video on the off days.
good luck.0 -
LOL, and then ten people respond saying the same thing increasing the possible perception of ganging up. All true though.0
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LOL, and then ten people respond saying the same thing increasing the possible perception of ganging up. All true though.
:laugh:
That is because most of us know each other well enough to know when someone is being snarky and who prefers to be helpful. :P0 -
LOL, and then ten people respond saying the same thing increasing the possible perception of ganging up. All true though.
:laugh:
That is because most of us know each other well enough to know when someone is being snarky and who prefers to be helpful. :P
Snarky? Who? I've never seen that.......0 -
With people who are underweight, it's extremely common for them to still have higher amounts of body fat. So if you want to get a flat stomach, there is a strong chance you will need to build the muscle back up that you lost. You can do this with a bulk phased followed by a cut. This means you would need to eat a surplus to gain weight (mass) and then after 8-12 weeks, drop calories to just below maintenance to lose any new fat you gained.
The alternate option is eating at maintenance and try strength training to lose body fat and maintain muscle, but this is definitely the long approach. I worked with a woman where she ate 2100 calories on lifting days and 1800 on non lifting days, and it took a year to go from 26% body fat down to 18% body fat. So it can be done, but it's definitely long.
Would you mind sharing what program she followed, Psulemon?
Also, good luck OP! You've gotten some good advice in here, especially from Cranq and Psulemon. I've been in your place (same height, lower weight), and just keep going down, never being happy with my stomach.
I'm 139 right now and with a flatter stomach than when I was 100, so weight training does wonders (to self-esteem, too!).
NROL4W, Starting Strength, and Strong lift are all good programs to start with (especially with gym access). If you want an at home workout, body beast would be my suggestion. Personally, i workout at home and use BB programs, so I am partial to them. It just depends where you workout.0 -
LOL, and then ten people respond saying the same thing increasing the possible perception of ganging up. All true though.
:laugh:
That is because most of us know each other well enough to know when someone is being snarky and who prefers to be helpful. :P
Snarky? Who? I've never seen that.......
Not me for once haha0 -
I see your point. Perhaps I am simply being overly sensitive, come to think of it, my husband might have mentioned that recently...:laugh:
I guess I was just kinda surprised by how the post was taken. Was just trying to give her a thumbs up and show she is an inspiration, even if it inspired something a bit different than what she was doing to achieve those results. Kinda weird I guess, but I am weird by nature so it kinda fits.0 -
dont stop posting.DANG!!!! If you are not an inspiration for us women to weight lift I don't know what would be!!!! Now I am wanting to run and pull out my Chalean Extreme videos....:happy:
She did this by lifting weights.
Progressively heavier weights.
Not some cardio endurance video posing as a weight lifting routine.
I understand that Chalean extreme is not "Lifting Heavy", but it is what I have to work with at the moment and something that I have had great results with before my most recent pregnancy. It is a good stepping stone for me at this moment. It is fine if you hate it, but what you and Reality_Is_Ha just did was beat up on the new kid. This was my first post on here and am now wondering if this forum is something I should bother with. Anyway, congrats to Cranquistador for her awesome results from all her hard work, That was all I was trying to get across. Sorry it offended so much.
Thank you for your compliment to me.
I think people here get very zealous about the lifting thing because people do programs like Chalean and insist they are lifting. I am sure it is great and helps in a more cardiovascular way and has its place in getting fit.
However if you really want results continue into a progressively heavier lifting program 3 days a week, and do your Chalean video on the off days.
good luck.
In all honestly, CLX is more lifting than many of those programs (as is P90X) but it is still more of an anaerobic type workout. Dont get me wrong, it is great for people who need to lose weight, but would be terrible for someone who needs to gain mass.0 -
With people who are underweight, it's extremely common for them to still have higher amounts of body fat. So if you want to get a flat stomach, there is a strong chance you will need to build the muscle back up that you lost. You can do this with a bulk phased followed by a cut. This means you would need to eat a surplus to gain weight (mass) and then after 8-12 weeks, drop calories to just below maintenance to lose any new fat you gained.
The alternate option is eating at maintenance and try strength training to lose body fat and maintain muscle, but this is definitely the long approach. I worked with a woman where she ate 2100 calories on lifting days and 1800 on non lifting days, and it took a year to go from 26% body fat down to 18% body fat. So it can be done, but it's definitely long.
Would you mind sharing what program she followed, Psulemon?
Also, good luck OP! You've gotten some good advice in here, especially from Cranq and Psulemon. I've been in your place (same height, lower weight), and just keep going down, never being happy with my stomach.
I'm 139 right now and with a flatter stomach than when I was 100, so weight training does wonders (to self-esteem, too!).
NROL4W, Starting Strength, and Strong lift are all good programs to start with (especially with gym access). If you want an at home workout, body beast would be my suggestion. Personally, i workout at home and use BB programs, so I am partial to them. It just depends where you workout.
I've been lifting for about a year and a half now (previously Stronglifts, then Madcow) and have been using 5/3/1 for four months. Was just curious at that individual to have made such big body fat changes!0
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