Another cardio/core/exercise question

_jayciemarie_
_jayciemarie_ Posts: 574 Member
in Fitness and Exercise
I started walking in late July. It started as a once-a-day walk for about 25min. Then I pushed myself up to 30. Then 35. Then I started watching my calories and tracking everything. I now walk/run about 4miles in 60min. I realize it isn't fast, but my heartrate is up there! My question is I have lost 40lbs tracking calories and exercising with cardio. I noticed my back fat is almost gone and my love handles are going away. My legs are starting to not touch and I can see a skinnier me appearing. Everything is great except for my stomach. I was in the Army. Part of Physical Fitness Test was sittups. I can't remember how many I had to do within 2min, but I always did about 80 or more . When I got out of the Army and stopped exercising--my muscle turned to flab, extreme case of fast weight gain. I have stretch marks on my thighs/arms/stomach/back. I look HIDEOUS naked. I can handle the stretch marks, but my belly is horrific. I have TWO pouches of belly fat. I call them the upper and lower. I have a pouch above my belly button and a pouch below. The pouch below is actually shrinking quite a bit, but the upper pouch is as big as ever. How do I tackle this? I'm completely clueless if it doesn't consist of running/pushups/situps.

Replies

  • Commander_Keen
    Commander_Keen Posts: 1,179 Member
    I would do more cardio burning exercise. It true running is good, but swimming is better.
    Look into Insanity, T25 etc..... start to lift...
  • Capt_Apollo
    Capt_Apollo Posts: 9,026 Member
    congrats on your performance so far. you've been building up and that is great.

    so first off, muscle can not turn to flab or vice versa. you've accumulated more fat around your midsection which is very common. continue exercising and building your cardio conditioning and eating at a deficit, and you'll see the fat melt away.

    i'd add in strength training if i were you. do you remember the Daily Seven?? sit ups or crunches won't do much to melt the fat around your mid section, but they can strength your core.

    article about abs and core work: http://www.t-nation.com/readArticle.do?id=1305014
  • wild_wild_life
    wild_wild_life Posts: 1,334 Member
    No exercise will help you there -- only fat loss. Obviously exercise can help with fat loss (and general cardiovascular health).

    Strength training (bodyweight exercises like pushups and pullups or weight lifting) will help you maintain the muscle you already have, but no exercise alone will get rid of abdominal fat. Unfortunatly sometimes it can be the last to go.
  • BeachIron
    BeachIron Posts: 6,490 Member
    Start a full-body strength training program. You have likely lost a significant about of muscle mass by just doing cardio while losing weight. Strength training and adequate protein will help you maintain what you have, possibly even gain a little muscle back, and ultimately get you closer to the body you want. You may need to go through a bulk cycle or two though after you're finished with the weight loss.
  • _jayciemarie_
    _jayciemarie_ Posts: 574 Member
    So, if I just keep eating at a deficit and doing cardio--eventually it will go away? Should I wait to start doing core workout? Closer to my goal weight?

    SW 8/4: 230
    CW 12/5: 190
    GW ?????: 155
  • Capt_Apollo
    Capt_Apollo Posts: 9,026 Member
    So, if I just keep eating at a deficit and doing cardio--eventually it will go away? Should I wait to start doing core workout? Closer to my goal weight?

    no, you should start doing some kind of strength training program. start yesterday if you can. if not, tomorrow is good.

    this is a beginner body weight circuit. enjoy. http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/
  • cafeaulait7
    cafeaulait7 Posts: 2,459 Member
    Getting nice firm muscles in the abdomen also pulls things in (or it really does for me), so you can get smaller just by adding in weights. I'd say I get at least an inch difference just based on firm vs looser muscles there. It's not fat loss, but smaller is smaller, lol ;)
  • wild_wild_life
    wild_wild_life Posts: 1,334 Member
    So, if I just keep eating at a deficit and doing cardio--eventually it will go away? Should I wait to start doing core workout? Closer to my goal weight?

    no, you should start doing some kind of strength training program. start yesterday if you can. if not, tomorrow is good.

    this is a beginner body weight circuit. enjoy. http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/

    To be fair, strength training is great but it isn't going to affect subcutaneous abdominal fat.

    OP, it's not a matter of building abdominal muscle, but of losing the fat there through a calorie deficit. So yeah, keep doing what you're doing, plus strength training if you can. Not just core work, but full body strength training as those above mentioned. Don't wait to start, you will benefit from it now.

    This is a good source for bodyweight strength training info if you're interested --

    http://www.reddit.com/r/bodyweightfitness/wiki/faq
  • jomama519
    jomama519 Posts: 21 Member
    jaycie, sounds like we have the same body type and problem areas. glad you asked this question. the feedback from everyone is helpful! so, i guess we just keep creating the calorie deficit, strengthening the core, and adding in weights...and eventually, we'll get there!

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