Fat Burning Advice Needed

BrittanyBrines

Hi,
How intense should I be training to get rid of my fat? I am at my goal weight and I love the way my stomach looks, but it has flab still (it's flat flab but it's still there) and my abs only barely show through when I flex them. I want them to show through all the time. How intense and how often should I be doing cardio to get to that point? My abs feel rock hard under my flab. Help and advice? We are switching to a raw diet here soon, but as for diet, we are vegan and we definitely get enough protein per day. We make sure of that. THanks in advance!

BrittanyBrines

Bump

Chief_Rocka

A caloric deficit over time leads to net fat loss.

You seem to be trying to maximize the use of fat for fuel during exercise. This doesn't matter over the long term.

thepotz

try 20 mins on running machine 1 min fast 1 min slow up hill it will soon come off
try a few full body workouts before that

DrBroPHD

start tracking your food

Also 45g of protein is not very much

BurtHuttz

They say that "abs are made in the kitchen". I think that has something to do with barbeque spare ribs.

In any event, low body fat is principally the only thing that will make them pop. Core exercises are all well and good but you've got to keep working on the overall BF% in order to see any change there. Nothing will really 'target' it.

mmapags

A caloric deficit over time leads to net fat loss.

You seem to be trying to maximize the use of fat for fuel during exercise. This doesn't matter over the long term.

^^^ True story!

BrittanyBrines

Could you explain this? What am I doing and what SHOULD I be doing? It was said that I am trying ti maximize the use of fat for fuel....how am I doing that and instead what should I be doing? Thanks guys!!

mmapags

Could you explain this? What am I doing and what SHOULD I be doing? It was said that I am trying ti maximize the use of fat for fuel....how am I doing that and instead what should I be doing? Thanks guys!!

Your training doesn't get rid of your fat. Your calorie defict does. Your training increases your fitness. If you are including strength training and getting adequate protein it will help to insure that you preserves as much lean muscle mass as possible and have the majority of your loss be from fat. That and give it time and be patient. It's no more complicated than that.

BrittanyBrines

Oh gotcha, so continue doing my exercises, but make sure I am eating at deficit. Should I be worried about burning muscle if I eat at too much of a deficit?

mousepaws22

Oh gotcha, so continue doing my exercises, but make sure I am eating at deficit. Should I be worried about burning muscle if I eat at too much of a deficit?

If you're losing weight then you will be losing some muscle but if you are strength training and eating an adequate amount of protein you can help to prevent losing too much muscle. To be honest I would double the amount of protein you're having. 45g is not that much.

Cr01502

A caloric deficit over time leads to net fat loss.

You seem to be trying to maximize the use of fat for fuel during exercise. This doesn't matter over the long term.

Seconded.

Also I would just like to add Strength Training > Cardio

Eat adequate protein 1 gram/ per pound of Lean Body Mass to minimize muscle loss while eating at a deficit.

mmapags

Oh gotcha, so continue doing my exercises, but make sure I am eating at deficit. Should I be worried about burning muscle if I eat at too much of a deficit?

Inadequate protein and too high a deficit will increase lean muscle mass loss. Moderate deficit and adequate protein will minimize it.

Truly, for your physique goal, you don't need cardio at all. If you want to do a little for health purposes, that's up to you but, as another poster said, it's the resistance training that's going to get you what you want by developing your muscle structure and lowering your body fat a little.

BrittanyBrines

That's actually exciting. So, maintenance cardio maybe? But not killer cardio? I do about 30 minutes of zumba 4-5 days a week, is that enough? Along with strength? I am starting to work on my protein now too. I just added a scoop of protein powder to my lunch. Another question, any ways to make that stuff taste good? I've tried a dozen different ways and it always just tastes gross! lol Or should I just suck it up? Again, I really appreciate everyone's help and input.

now_or_never13

That's actually exciting. So, maintenance cardio maybe? But not killer cardio? I do about 30 minutes of zumba 4-5 days a week, is that enough? Along with strength? I am starting to work on my protein now too. I just added a scoop of protein powder to my lunch. Another question, any ways to make that stuff taste good? I've tried a dozen different ways and it always just tastes gross! lol Or should I just suck it up? Again, I really appreciate everyone's help and input.

Since you are at your goal weight switch calories to maintance or just above, lay off the cardio and lift heavy weights. Muscle will change the look of your body a lot! Max out on protein and lift heavy and you are golden provided you are eating enough.

For the protien powder, not all versions taste good. I have one that isn't the best on it's own but have found one I love so I mix it half and half. Makes it taste better until I use up the one jar. You have to try different brands, flavours etc until you find one you like. What flavour do you have? When I had much more of the powder I wasn't too fond of I mixed it half and half with a meal replacement powder of the same flavour which made it so good! I have also used it to make protein bars... when you mix various things in it.

Honeybea86

try 20 mins on running machine 1 min fast 1 min slow up hill it will soon come off
try a few full body workouts before that

This works for me!

mmapags

That's actually exciting. So, maintenance cardio maybe? But not killer cardio? I do about 30 minutes of zumba 4-5 days a week, is that enough? Along with strength? I am starting to work on my protein now too. I just added a scoop of protein powder to my lunch. Another question, any ways to make that stuff taste good? I've tried a dozen different ways and it always just tastes gross! lol Or should I just suck it up? Again, I really appreciate everyone's help and input.

Since you are at your goal weight switch calories to maintance or just above, lay off the cardio and lift heavy weights. Muscle will change the look of your body a lot! Max out on protein and lift heavy and you are golden provided you are eating enough.

For the protien powder, not all versions taste good. I have one that isn't the best on it's own but have found one I love so I mix it half and half. Makes it taste better until I use up the one jar. You have to try different brands, flavours etc until you find one you like. What flavour do you have? When I had much more of the powder I wasn't too fond of I mixed it half and half with a meal replacement powder of the same flavour which made it so good! I have also used it to make protein bars... when you mix various things in it.

Pretty much this. Zumba 5 day per week is overkill on the cardio. 2 would be plenty. Protein should be a minimum of 1 gram per lb of lean body mass. You can get it from whole food sources or supplement with protein powder. How good they taste varies from brand to brand. Many have recommeded Trutien. I have not tried it personally. I am a huge fan of Myofusion Milk Chocolate and I mix it in milk sometimes and water sometimes. It is the only one I've ever tried that has great texture in water.

LoraF83

OP - it seems like you have specific goals in mind. Namely, you want to look "fit" and you want visible abs. Is there a celebrity or fitness model you can point to as an example of the end result you want? That would help people advise you on what to do to get there.

BrittanyBrines

Great idea, thanks, I will look for an example. One thing on the protein powders, since we are vegan, we don't use any with milk in it, so I haven't found a vegan kind I like yet. Drinking them with soy milk or water they are just NASTY!!! lol

BrittanyBrines

http://www.google.com/imgres?um=1&hl=en&safe=active&sa=N&tbo=d&biw=2133&bih=1087&tbm=isch&tbnid=4XfX3jVFTEBOrM:&imgrefurl=http://www.trionz.co.uk/blog/index.php/the-abs-diet-for-women/&docid=avH9c_PlIkRHIM&imgurl=http://www.trionz.co.uk/blog/wp-content/uploads/2011/07/womens-abs-diet-trion-z.jpg&w=350&h=229&ei=rcQBUaaxIcfryAH_t4CgDA&zoom=1&iact=rc&dur=264&sig=107026711605295173811&page=1&tbnh=135&tbnw=214&start=0&ndsp=75&ved=1t:429,r:71,s:0,i:304&tx=126&ty=59

This one is a bit TOO defined. My husband doesn't like women with this much muscle definition. The first one I want to be a bit more defined than that. My stomach is flat, but I can pinch quite a bit of flab. I've had a baby recently and I think it's stretched out from that, plus all the baby fat I'm stil trying to loose. lol I really want to get that "v" look for sure.

Close to this:

http://www.google.com/imgres?um=1&hl=en&safe=active&sa=N&tbo=d&biw=2133&bih=1087&tbm=isch&tbnid=8j_ISX74wZOEHM:&imgrefurl=http://pinterest.com/pin/211458144974366597/&docid=-Dm_kWKdbwRLMM&imgurl=http://media-cache0.pinterest.com/upload/211458144974366597_fAbYINWd_c.jpg&w=253&h=380&ei=rcQBUaaxIcfryAH_t4CgDA&zoom=1&iact=rc&dur=440&sig=107026711605295173811&page=2&tbnh=154&tbnw=101&start=75&ndsp=97&ved=1t:429,r:81,s:0,i:334&tx=50&ty=57

mmapags

http://www.google.com/imgres?um=1&hl=en&safe=active&sa=N&tbo=d&biw=2133&bih=1087&tbm=isch&tbnid=4XfX3jVFTEBOrM:&imgrefurl=http://www.trionz.co.uk/blog/index.php/the-abs-diet-for-women/&docid=avH9c_PlIkRHIM&imgurl=http://www.trionz.co.uk/blog/wp-content/uploads/2011/07/womens-abs-diet-trion-z.jpg&w=350&h=229&ei=rcQBUaaxIcfryAH_t4CgDA&zoom=1&iact=rc&dur=264&sig=107026711605295173811&page=1&tbnh=135&tbnw=214&start=0&ndsp=75&ved=1t:429,r:71,s:0,i:304&tx=126&ty=59

This one is a bit TOO defined. My husband doesn't like women with this much muscle definition. The first one I want to be a bit more defined than that. My stomach is flat, but I can pinch quite a bit of flab. I've had a baby recently and I think it's stretched out from that, plus all the baby fat I'm stil trying to loose. lol I really want to get that "v" look for sure.

Close to this:

http://www.google.com/imgres?um=1&hl=en&safe=active&sa=N&tbo=d&biw=2133&bih=1087&tbm=isch&tbnid=8j_ISX74wZOEHM:&imgrefurl=http://pinterest.com/pin/211458144974366597/&docid=-Dm_kWKdbwRLMM&imgurl=http://media-cache0.pinterest.com/upload/211458144974366597_fAbYINWd_c.jpg&w=253&h=380&ei=rcQBUaaxIcfryAH_t4CgDA&zoom=1&iact=rc&dur=440&sig=107026711605295173811&page=2&tbnh=154&tbnw=101&start=75&ndsp=97&ved=1t:429,r:81,s:0,i:334&tx=50&ty=57

One of those pictures looks like a woman at about 16 or 17% body fat. That is considered about the low end for health for a sexually mature woman. The other looks like less. Both are pretty low. It will take some time and dedication to get in that range as the fat loss when you get close to that will go very slowly.

BrittanyBrines

If I can get the v and what I call my "indent" back, I would be thrilled. My stomach is flat and I'm starting to get to wear my sides are toning up but like I've said, the middle of my stomach is still flabby yet flat. So ironic. lol I wish I had pictures of where I was before. This was before I was pregnant though and when I was training horses 7 days a week so I was very fit. But that was my only form of exercise. I'll see if I can find a picture that is close to wear I used to be.

BrittanyBrines

Okay here are some better pictures. This is what I used to look like and what I want to get back to:

http://www.google.com/imgres?um=1&hl=en&safe=active&sa=N&tbo=d&biw=2133&bih=1040&tbm=isch&tbnid=yk7mjB8y89HBIM:&imgrefurl=http://www.webmd.com/diet/features/10-flat-belly-tips&docid=8d9SNX8KlcFIIM&imgurl=http://img.webmd.com/dtmcms/live/webmd/consumer_assets/site_images/article_thumbnails/features/10_flat_belly_tips_how_to_beat_bloating_features/375x321_10_flat_belly_tips_how_to_beat_bloating_features.jpg&w=375&h=321&ei=pccBUf6VE8rJyAGshIDwCw&zoom=1&iact=rc&dur=192&sig=107026711605295173811&page=1&tbnh=141&tbnw=154&start=0&ndsp=75&ved=1t:429,r:2,s:0,i:92&tx=86&ty=30

http://www.google.com/imgres?um=1&hl=en&safe=active&sa=N&tbo=d&biw=2133&bih=1040&tbm=isch&tbnid=1KQyYqI0T0IKsM:&imgrefurl=http://www.getholistichealth.com/7736/tips-for-getting-a-flat-stomach/&docid=lNKnkhu1MCgZ3M&imgurl=http://www.getholistichealth.com/wp-content/uploads/2012/10/flat-stomach-29-295x300.jpg&w=295&h=300&ei=pccBUf6VE8rJyAGshIDwCw&zoom=1&iact=rc&dur=352&sig=107026711605295173811&page=1&tbnh=128&tbnw=125&start=0&ndsp=75&ved=1t:429,r:30,s:0,i:183&tx=50&ty=74

http://www.google.com/imgres?um=1&hl=en&safe=active&sa=N&tbo=d&biw=2133&bih=1040&tbm=isch&tbnid=vRkQoxbuWhfgQM:&imgrefurl=http://allwomenstalk.com/12-best-ways-to-lose-stomach-fat/&docid=Y2VHe6wPfLX1pM&imgurl=http://allwomenstalk.com/wp-content/uploads/2011/12/1_a_draft1.jpg&w=500&h=428&ei=pccBUf6VE8rJyAGshIDwCw&zoom=1&iact=rc&dur=286&sig=107026711605295173811&page=1&tbnh=137&tbnw=173&start=0&ndsp=75&ved=1t:429,r:59,s:0,i:270&tx=24&ty=44

Is this a really low BF percentage? Or is that pretty attainable?

mmapags

Okay here are some better pictures. This is what I used to look like and what I want to get back to:

http://www.google.com/imgres?um=1&hl=en&safe=active&sa=N&tbo=d&biw=2133&bih=1040&tbm=isch&tbnid=yk7mjB8y89HBIM:&imgrefurl=http://www.webmd.com/diet/features/10-flat-belly-tips&docid=8d9SNX8KlcFIIM&imgurl=http://img.webmd.com/dtmcms/live/webmd/consumer_assets/site_images/article_thumbnails/features/10_flat_belly_tips_how_to_beat_bloating_features/375x321_10_flat_belly_tips_how_to_beat_bloating_features.jpg&w=375&h=321&ei=pccBUf6VE8rJyAGshIDwCw&zoom=1&iact=rc&dur=192&sig=107026711605295173811&page=1&tbnh=141&tbnw=154&start=0&ndsp=75&ved=1t:429,r:2,s:0,i:92&tx=86&ty=30

http://www.google.com/imgres?um=1&hl=en&safe=active&sa=N&tbo=d&biw=2133&bih=1040&tbm=isch&tbnid=1KQyYqI0T0IKsM:&imgrefurl=http://www.getholistichealth.com/7736/tips-for-getting-a-flat-stomach/&docid=lNKnkhu1MCgZ3M&imgurl=http://www.getholistichealth.com/wp-content/uploads/2012/10/flat-stomach-29-295x300.jpg&w=295&h=300&ei=pccBUf6VE8rJyAGshIDwCw&zoom=1&iact=rc&dur=352&sig=107026711605295173811&page=1&tbnh=128&tbnw=125&start=0&ndsp=75&ved=1t:429,r:30,s:0,i:183&tx=50&ty=74

http://www.google.com/imgres?um=1&hl=en&safe=active&sa=N&tbo=d&biw=2133&bih=1040&tbm=isch&tbnid=vRkQoxbuWhfgQM:&imgrefurl=http://allwomenstalk.com/12-best-ways-to-lose-stomach-fat/&docid=Y2VHe6wPfLX1pM&imgurl=http://allwomenstalk.com/wp-content/uploads/2011/12/1_a_draft1.jpg&w=500&h=428&ei=pccBUf6VE8rJyAGshIDwCw&zoom=1&iact=rc&dur=286&sig=107026711605295173811&page=1&tbnh=137&tbnw=173&start=0&ndsp=75&ved=1t:429,r:59,s:0,i:270&tx=24&ty=44

Is this a really low BF percentage? Or is that pretty attainable?

I'd guess those at between 18 and 20%. Anything is attainable with diet, exercise and time.

VelociMama

Good information from others already here, but this group may also help you setup a good fitness routine: http://www.myfitnesspal.com/forums/show/10067-eat-train-progress-

There's a lot of really good information here for those just trying to get their bearings.

LoraF83

Okay here are some better pictures. This is what I used to look like and what I want to get back to:

http://www.google.com/imgres?um=1&hl=en&safe=active&sa=N&tbo=d&biw=2133&bih=1040&tbm=isch&tbnid=yk7mjB8y89HBIM:&imgrefurl=http://www.webmd.com/diet/features/10-flat-belly-tips&docid=8d9SNX8KlcFIIM&imgurl=http://img.webmd.com/dtmcms/live/webmd/consumer_assets/site_images/article_thumbnails/features/10_flat_belly_tips_how_to_beat_bloating_features/375x321_10_flat_belly_tips_how_to_beat_bloating_features.jpg&w=375&h=321&ei=pccBUf6VE8rJyAGshIDwCw&zoom=1&iact=rc&dur=192&sig=107026711605295173811&page=1&tbnh=141&tbnw=154&start=0&ndsp=75&ved=1t:429,r:2,s:0,i:92&tx=86&ty=30

http://www.google.com/imgres?um=1&hl=en&safe=active&sa=N&tbo=d&biw=2133&bih=1040&tbm=isch&tbnid=1KQyYqI0T0IKsM:&imgrefurl=http://www.getholistichealth.com/7736/tips-for-getting-a-flat-stomach/&docid=lNKnkhu1MCgZ3M&imgurl=http://www.getholistichealth.com/wp-content/uploads/2012/10/flat-stomach-29-295x300.jpg&w=295&h=300&ei=pccBUf6VE8rJyAGshIDwCw&zoom=1&iact=rc&dur=352&sig=107026711605295173811&page=1&tbnh=128&tbnw=125&start=0&ndsp=75&ved=1t:429,r:30,s:0,i:183&tx=50&ty=74

http://www.google.com/imgres?um=1&hl=en&safe=active&sa=N&tbo=d&biw=2133&bih=1040&tbm=isch&tbnid=vRkQoxbuWhfgQM:&imgrefurl=http://allwomenstalk.com/12-best-ways-to-lose-stomach-fat/&docid=Y2VHe6wPfLX1pM&imgurl=http://allwomenstalk.com/wp-content/uploads/2011/12/1_a_draft1.jpg&w=500&h=428&ei=pccBUf6VE8rJyAGshIDwCw&zoom=1&iact=rc&dur=286&sig=107026711605295173811&page=1&tbnh=137&tbnw=173&start=0&ndsp=75&ved=1t:429,r:59,s:0,i:270&tx=24&ty=44

Is this a really low BF percentage? Or is that pretty attainable?

I'd guess those at between 18 and 20%. Anything is attainable with diet, exercise and time.

Agreed. But, as others have already said, you should lay off the cardio and focus more on strength training. It will help you get the results you want, faster. Check out the group that Prego posted and they can advise you further (a lot of great information there). Zumba is a fun activity, and you should continue to do it if you enjoy it, but there are quicker ways of achieving the look you want.

BrittanyBrines

Thanks everyone for all the help. I will check out that other forum. Real quick, my husband seems to think that what I have is just loose skin instead of actually flab. He said there may be some fat in there too, but he thinks it's more loose skin. How can I tell? Again, I REALLY appreciate everyone's help!!

I wanted to post pictures up of myself but neither my husband nor myself think that is best, so I was trying to find some of what my stomach currently looks like. It looks really similar to this first picture except I can pinch a bit more flab:

http://www.google.com/imgres?start=258&um=1&hl=en&safe=active&sa=N&tbo=d&biw=2133&bih=1040&authuser=0&tbm=isch&tbnid=eyh8VrZ_e1vLWM:&imgrefurl=http://www.allaboutyou.com/health/health-advice/fight-middle-aged-spread&docid=uJPfquYhPV-9RM&imgurl=http://www.allaboutyou.com/cm/allaboutyou/images/mR/123-stomach-fat300sq-medium_new.jpg&w=300&h=300&ei=ZzUDUbWZA82WyAG6mYDQBw&zoom=1&iact=rc&dur=351&sig=107026711605295173811&page=4&tbnh=148&tbnw=144&ndsp=88&ved=1t:429,r:14,s:300,i:46&tx=99&ty=112


And when I sit or bend over the flatness goes away and it turns into wrinkles which I HATE. That is probably the biggest thing. As long as it tightens up enough for it to stop doing that, I will be thrilled!!! Okay, I found a better picture. Mine is a lot like this. There is a bit more to pinch, but not much more. http://www.google.com/imgres?start=436&um=1&hl=en&safe=active&sa=N&tbo=d&biw=2133&bih=1040&authuser=0&tbm=isch&tbnid=-LhiXZYGF8MaIM:&imgrefurl=http://f2cbootcamps.com/the-anti-crunch-6-pack-abs-solution/&docid=yzQ9-JnYKHBGZM&imgurl=http://f2cbootcamps.com/wp-content/uploads/2009/06/womens-abs.jpg&w=320&h=236&ei=FTYDUarjLOqDyAHTmoDYBA&zoom=1&iact=rc&dur=407&sig=107026711605295173811&page=6&tbnh=142&tbnw=195&ndsp=87&ved=1t:429,r:79,s:400,i:241&tx=92&ty=52

Almost there, going to definitely work on my diet and my strength training. Any other tips y'all have would be fantastic!!

Burdo70

Hi
Any experts that might be able to have a look at my program since 7/1/13 and let me know if I should be doing anything different or more of a particular thing please?

I want to lose weight but mainly from the stomach and chest/breast area.

I started at just under 94kg and this morning weighed in just over 90kg.

Any suggestions would be most appreciated.

Regards