help with going down.....

nikilis

ok so I got my bodyfat % done, its 19%. I was hoping to tap some of the resources from the more cut members of MFP and ask the best ways to improve this, and what I'd need to go down to for a little bit of abs.

so exercises and diet tips please yall!

that, and whats your favourite animal. mine is baby sloth.

indigo_rose

Sorry no idea About the BF.. But I lolled at the sloth! I like wombats.. They look all furry and cuddly, but those things are built like a brick ****house!

FitBeto

Sloth hunting burns a ton of calories.

But really, full body workouts. 5x5 has helped me so well, not just that but strength training. More muscle = more calories burned at rest = low bf in no time. But the winner out of everything is..


SPRINTS. The end.

DopeItUp

Cardio, cardio, cardio. Make it a point to use at least three different cardio machines every day at the gym. Avoid any sort of resistance training, that will only cause you to get heavier and bulkier - not what anyone wants!

Sarauk2sf

Cardio, cardio, cardio. Make it a point to use at least three different cardio machines every day at the gym. Avoid any sort of resistance training, that will only cause you to get heavier and bulkier - not what anyone wants!

werd!

Made me bulky as heck.


Oh, and a wolf.

ILiftHeavyAcrylics

Cardio, cardio, cardio. Make it a point to use at least three different cardio machines every day at the gym. Avoid any sort of resistance training, that will only cause you to get heavier and bulkier - not what anyone wants!

This is not true. The vast majority of women don't have the hormones to make themselves look bulky without the use of steroids. And I would love to be able to strength train because I think women with muscle look awesome. I do pilates and that's as close as I'm medically allowed to get. But I would totally start lifting if I were the OP.


Beluga whales I used to work at an aquarium that had 4 of them and I loved them to pieces.

love4fitnesslove4food_wechange

Cardio, cardio, cardio. Make it a point to use at least three different cardio machines every day at the gym. Avoid any sort of resistance training, that will only cause you to get heavier and bulkier - not what anyone wants!

werd!

Made me bulky as heck.


Oh, and a wolf.

Damn and here I thought using 2 cardio machines for 3 hours each per day was the right plan of attack. I was doing it wrong--starting tomorrow--it's all 6.

MoreBean13

You need to remember that muscle weighs more than fat. Also, make sure you swallow all the protein when you're going down. Otherwise you get bulky.

Cranktastic

You need to remember that muscle weighs more than fat. Also, make sure you swallow all the protein when you're going down. Otherwise you get bulky.

I bow to you.

EatClean_WashUrNuts

SOB, another tease title. So much for lending help with my expertise

BBehnke84

Ok....so who first thought this was about something else....this should be illegal lol

BBehnke84

You need to remember that muscle weighs more than fat. Also, make sure you swallow all the protein when you're going down. Otherwise you get bulky.

Pure, unadulterated, genius....my new hero

jamielovesjbs

it's sad when people need help going down....

Contrarian

I like otters a lot. I like sloths, too. Anything that can be that lazy and still survive has my respect and envy.

OkieinMinny

To go down....just get on your knees

iWaffle

ok so I got my bodyfat % done, its 19%. I was hoping to tap some of the resources from the more cut members of MFP and ask the best ways to improve this, and what I'd need to go down to for a little bit of abs.

You're going to need to drop your BF% more. Mine is under 15% but probably above 12%. Not sure exactly but I don't have super abdominal definition yet. My obliques look good and I have a bit of a "v" in the front off them but the separation in the middle piece is pretty faint. You can definitely see the central portion because it stands out but it's not a 6 pack or even a 4 pack. I'm hesitant to cut down more than this actually.

You need to eat a strict diet and you're going to need to do some cardio. Don't try to lose it all at once either or you'll just end up losing more muscle than fat. Just take it nice and easy and sneak up on it.

taunto

Cardio, cardio, cardio. Make it a point to use at least three different cardio machines every day at the gym. Avoid any sort of resistance training, that will only cause you to get heavier and bulkier - not what anyone wants!

werd!

Made me bulky as heck.


Oh, and a wolf.

Dope, you just got told by a girl. Whatcha gonna do about it. huh? huh punk!?!

Pixi_Rex

Well this thread made me sad.. I was hoping it was something else.

DavPul

The most important thing you can do is get a HRM or bodybugg. If you're really serious get both, because then you get to double count your exercise calories and lose weight even faster. And make sure do tons and tons of cardio, cuz even tho it doesn't actually help with lowering BF%, IT'S GOOD FOR YOUR HAWT! I mean what's the point of having rock hard abs if you gonna die?

So remember the 3 step process:
1. Buy hrm
2. Do tons and tons of cardio
3. Eat back all of those carefully counted cardio calories so that you net zero.

Rinse. Repeat

nikilis

thanks for your answers so far.... to the people who feel let down by my wording - SHAME ON YOU! lol. maybe there is a need for a thread about that.

SO! here's where I'm at

I need to do cardio:

the function of the cardio in the equation is? for example weight loss, toning, general fitness, building muscle.

if just ride my bike for 3 hours a day would that be enough?

is there any other exercise yall recommend to go with this? - I'm looking to sign up to the gym but I will be doing about an hours cardio before I get there (on my bike) so just wondering if I should be doing weights or machines or whatever.

Dietary:
I'm currently on a 1600-1700 20% deficit diet, get my 5 a day and usually good macro's - protein set to 60g im 75kg 184cm tall.

diet wise, obviously more protein is needed I would guess. Is there anything else that I need to watch or is it just standard weightloss with exercise - eating back your calories?

tracking:
oh and I ordered the new fitbit one, should be arriving monday, I'm going to combine it with a polar wearlink + bluetooth and use that for more precise tracking, as well as the aria scale to track the bodyfat loss.

anemoneprose

They're pulling your chain... You bike to commute, right? I'd think that's enough for cardiovascular fitness. If you're a young, fit person & you've been biking for a while, making at least some of it 'vigorous' (hills, sprints) will increase your lung capacity a bit more than just easy cycling for that amount of time.

For body composition, cardio's kind of not essential, if your diet is together and you lift weights. (I like cardio, because it keeps my appetite in check. It's not true for everyone, though, most people just get hungrier.)

Composition wise, weights ARE essential (but you know this, right?) I'd just get New Rules of Lifting for Women, which covers all the relevant things. Plus, it starts off with a routine to establish basic fitness. Better to ease into things slowly!

Diet: Fibre helps keep you full (I just learned this recently!). 20-25 grams a day

Calories: It's probably easiest to just eat the same amount the whole week, and not worry about eating back or not. Inevitably you'll eat a bit more some days, and a bit less on others. I find having a bit more the day BEFORE lifting gives me more energy to lift more challenging weights. No need, really, to count calories burned - if you work with intensity, and stick to your 1600-1800 cals in, you'll get results.

I don't have a favourite animal, but I find monkeys and meerkats entertaining.

_jk0g_

SOB, another tease title. So much for lending help with my expertise

You can share your expertise with me. :devil:

Minnesota_Nice

To go down....just get on your knees

ditto...

my favorite animal is a man in bed.

vice350z

i thought this thread was gonna be about going down on....elevators.