So you want a nice stomach
usmcmp
Posts: 21,219 Member
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. http://iifym.com/iifym-calculator/ (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 .8 grams to 1 gram 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!
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. http://iifym.com/iifym-calculator/ (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 .8 grams to 1 gram 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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Replies
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Bumping so I can link this thread to any pending "Lose Bellyfat?" threads. Also because it's the truth and I love it.25
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:flowerforyou:8
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bump great post op1
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That's some high-quality advice right there. Well done, OP, well done.16
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approved6
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This!6 -
I wanna panda hug!!!8 -
Love it!
Need to rid the house of all crappy food and start a fresh, i got so close but my sweet tooth got the better of me, again and again! :-/23 -
I really really want to give you a thumbs up but your number 4 is making me cringe.11
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I really really want to give you a thumbs up but your number 4 is making me cringe.
What about it? There's nothing wrong with cardio. I suggested no more than an hour total for a week. If diet is on point there is no need for more than that and it is good to include cardio in any program. I did mention in the first point that people need to weigh their food. Sometimes it doesn't happen (a taste here or going out to eat) and cardio can help offset those extra calories.39 -
Psst some helpful links for the noobs...
Acronyms and Terms for New MFP Members
A guide to get you started on your path to Sexypants
http://www.bodyrecomposition.com/fat-loss/why-big-caloric-deficits-and-lots-of-activity-can-hurt-fat-loss.html
Meal Frequency. Rev up that furnace. LOL.
http://www.bodyrecomposition.com/research-review/meal-frequency-and-energy-balance-research-review.html14 -
I like you.4
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I really really want to give you a thumbs up but your number 4 is making me cringe.
What would your number 4 be?0 -
Great explanation, thanks :flowerforyou:2
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Bumpity bump bump
Bumpity bump bump
Look at belly go!!5 -
Psst some helpful links for the noobs...
http://www.myfitnesspal.com/topics/show/1069278-acronyms-and-terms-for-new-mfp-members-v-6
http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants
http://www.bodyrecomposition.com/fat-loss/why-big-caloric-deficits-and-lots-of-activity-can-hurt-fat-loss.html
http://www.myfitnesspal.com/topics/show/820577-meal-frequency-rev-up-that-furnace-lol
http://www.bodyrecomposition.com/research-review/meal-frequency-and-energy-balance-research-review.html
Thank you for adding some great links!2 -
I really really want to give you a thumbs up but your number 4 is making me cringe.
Yes...this. ^^^5 -
I really really want to give you a thumbs up but your number 4 is making me cringe.
Yes...this. ^^^
What's your reason for not liking #4? My reply to him is that if diet is on point you don't need much cardio. You can add more, but it isn't necessarily helpful. All good programs should include some cardio. I also said that food logging should be accurate, but it isn't always and doing cardio can help make up for inaccuracy (like going out to eat, the dishes can vary up to 500 calories depending on restaurant).8 -
Thank you for this sage advice:)0
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Very nice...yes.1
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I like your #4!
I do about an hour a week currently (plan to do more to achieve my running goals that I haven't fully defined yet though)7 -
I think the OP's advice is solid and obviously understands moderation, and as cardio is :cardiovascular exercise. It is not a bad thing to implement. May not be your cup of tea (preference) for exercise but remember for people who are overweight or just starting, walking or taking the stairs could be considered cardio for them and a great place to start.I really really want to give you a thumbs up but your number 4 is making me cringe.21 -
Thanks for this info... I will put it to good use..0
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OP, this post was very helpful AND lets me know I'm on the right track with my program. It brightened my day, so thank you! :flowerforyou:1
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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!
Really love this visualization! It's a perfect metaphor.10 -
How much cardio should I add to compensate for Olive Garden Never Ending Pasta? Would three 30 minutes sessions do it?13
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