So you want a nice stomach
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Fraser2600 wrote: »Ok, the op makes complete sense to me even though I am very new to learning how to appropriately lose weight but I have a question...I am about 70-80lbs overweight & have a lot of weight in my midsection...my original goal was to lose the 80 pounds & be down to 140 but honestly I wouldn't mind weighing 10-15lbs more & having more muscle, especially after reading this thread:) So my question is should I focus on cardio to lose some of the excess weight 1st & then switch to lifting for the lean muscle mass since I am assuming that heavy lifting will not decrease the weight as quickly? I have just started this week & have been doing strength training for 15min (not heavy) & then doing the elliptical for 20-30 min after.
Start lifting right away to preserve lean mass. Find a program and add some cardio in after or on off days. Many beginners enjoy New Rules of Lifting or Stronglifts.
You may make some beginner gains for lean mass, but on a deficit you won't be gaining much if any lean mass. The goal of lifting at this point is to prevent the loss of lean mass that occurs during dieting. It's easier to keep the muscle than it is to build it. Don't put off lifting. Starting early pays off.0 -
Fraser2600 wrote: »Ok, the op makes complete sense to me even though I am very new to learning how to appropriately lose weight but I have a question...I am about 70-80lbs overweight & have a lot of weight in my midsection...my original goal was to lose the 80 pounds & be down to 140 but honestly I wouldn't mind weighing 10-15lbs more & having more muscle, especially after reading this thread:) So my question is should I focus on cardio to lose some of the excess weight 1st & then switch to lifting for the lean muscle mass since I am assuming that heavy lifting will not decrease the weight as quickly? I have just started this week & have been doing strength training for 15min (not heavy) & then doing the elliptical for 20-30 min after.
Start lifting right away to preserve lean mass. Find a program and add some cardio in after or on off days. Many beginners enjoy New Rules of Lifting or Stronglifts.
You may make some beginner gains for lean mass, but on a deficit you won't be gaining much if any lean mass. The goal of lifting at this point is to prevent the loss of lean mass that occurs during dieting. It's easier to keep the muscle than it is to build it. Don't put off lifting. Starting early pays off.
Thanks so much for the info:) I will look into one of those programs you suggested. My next question about that would be will I need to join a gym to make them work? I have been using 8lb weights this week but I do have a bowflex at home...not sure if it would be enough or not?0 -
Fraser2600 wrote: »Fraser2600 wrote: »Ok, the op makes complete sense to me even though I am very new to learning how to appropriately lose weight but I have a question...I am about 70-80lbs overweight & have a lot of weight in my midsection...my original goal was to lose the 80 pounds & be down to 140 but honestly I wouldn't mind weighing 10-15lbs more & having more muscle, especially after reading this thread:) So my question is should I focus on cardio to lose some of the excess weight 1st & then switch to lifting for the lean muscle mass since I am assuming that heavy lifting will not decrease the weight as quickly? I have just started this week & have been doing strength training for 15min (not heavy) & then doing the elliptical for 20-30 min after.
Start lifting right away to preserve lean mass. Find a program and add some cardio in after or on off days. Many beginners enjoy New Rules of Lifting or Stronglifts.
You may make some beginner gains for lean mass, but on a deficit you won't be gaining much if any lean mass. The goal of lifting at this point is to prevent the loss of lean mass that occurs during dieting. It's easier to keep the muscle than it is to build it. Don't put off lifting. Starting early pays off.
Thanks so much for the info:) I will look into one of those programs you suggested. My next question about that would be will I need to join a gym to make them work? I have been using 8lb weights this week but I do have a bowflex at home...not sure if it would be enough or not?
You may be able to do some things with the bowflex. Look into You Are Your Own Gym. It's all stuff you can do without weights. Eventually you may find that going to the gym makes sense, but you can make progress without it.0 -
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Fraser2600 wrote: »Fraser2600 wrote: »Ok, the op makes complete sense to me even though I am very new to learning how to appropriately lose weight but I have a question...I am about 70-80lbs overweight & have a lot of weight in my midsection...my original goal was to lose the 80 pounds & be down to 140 but honestly I wouldn't mind weighing 10-15lbs more & having more muscle, especially after reading this thread:) So my question is should I focus on cardio to lose some of the excess weight 1st & then switch to lifting for the lean muscle mass since I am assuming that heavy lifting will not decrease the weight as quickly? I have just started this week & have been doing strength training for 15min (not heavy) & then doing the elliptical for 20-30 min after.
Start lifting right away to preserve lean mass. Find a program and add some cardio in after or on off days. Many beginners enjoy New Rules of Lifting or Stronglifts.
You may make some beginner gains for lean mass, but on a deficit you won't be gaining much if any lean mass. The goal of lifting at this point is to prevent the loss of lean mass that occurs during dieting. It's easier to keep the muscle than it is to build it. Don't put off lifting. Starting early pays off.
Thanks so much for the info:) I will look into one of those programs you suggested. My next question about that would be will I need to join a gym to make them work? I have been using 8lb weights this week but I do have a bowflex at home...not sure if it would be enough or not?
You may be able to do some things with the bowflex. Look into You Are Your Own Gym. It's all stuff you can do without weights. Eventually you may find that going to the gym makes sense, but you can make progress without it.
I will check out You Are Your Own Gym & consider the gym for later. Thanks for your help:)
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Thank you for the great advice!!!!0
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You Look Fabulous!!! Thanks for sharing your story!!!!0
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As you answered Fraser question maybe you'll answer mine.
I used to do Triathlon and intend to return popped 60lbs on in 10 months oops
So it's coming off, I would like maybe 4 out of a six pack
My leg, shoulder and arm muscles are generally quite defined so I am aware I need to do a little extra so as when I have lost the excess my abs show.
I hate weights, I like classes, bodypump, circuits, spinning
If your replies say "go lift weights" I will sooner not have abs0 -
shelleygold wrote: »I was just wondering if anyone here finds that they retain water which causes weight fluctuations? Also, what foods tend to contribute to this process? I find, for example, that if I consume bread, I not only feel bloated, my weight tends to increase and then stay at that increased spot for a day or two. I would appreciate hearing about other peoples' experiences. Thanks
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usmcmp: Didn't think people would find it difficult to follow more than one conversation at a time. Seems a bit limiting to me but you have posted over 5000 messages so I imagine you are a pro in this forum. Not very welcoming however.
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usmcmp I for one am greatful for your input on myfitnesspal1
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Thanks for posting this!
My sister recently asked me if doing ab exercises will make her have a six-pack. She doesn't want a six-pack. She wants her stomach to be flat and look feminine. I told her that it takes a lot of hard work to get a six-pack... that she is likely not doing any exercises that will make that happen, so she doesn't need to worry.
You helped confirm this... because she doesn't do any heavy lifting with ab work.0 -
not as easy when you have had a baby.0
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polkadotty88 wrote: »not as easy when you have had a baby.
OP does have kids...fantastic what can be achieved isn't it?1 -
@polkadotty88polkadotty88 wrote: »not as easy when you have had a baby.
You might want to look at the OP's success story:
http://community.myfitnesspal.com/en/discussion/971636/my-story-of-sweet-revenge-pics/p11 -
shelleygold wrote: »usmcmp: Didn't think people would find it difficult to follow more than one conversation at a time. Seems a bit limiting to me but you have posted over 5000 messages so I imagine you are a pro in this forum. Not very welcoming however.
@shelleygold I wasn't rude in my reply to your question about water retention and bloating. I did answer it and I suggested that in order to not derail this thread (which is against the community rules) that you start your own thread asking that question for further input. I fail to see how that is "not very welcoming". I answered and then made a suggestion to help you get more answers to your question while helping you avoid violating the rules.3 -
andysport1 wrote: »As you answered Fraser question maybe you'll answer mine.
I used to do Triathlon and intend to return popped 60lbs on in 10 months oops
So it's coming off, I would like maybe 4 out of a six pack
My leg, shoulder and arm muscles are generally quite defined so I am aware I need to do a little extra so as when I have lost the excess my abs show.
I hate weights, I like classes, bodypump, circuits, spinning
If your replies say "go lift weights" I will sooner not have abs
@andysport1 What exactly about weights do you not like?
Having lean mass is important to having visible abs (4 pack or 6 pack depends on genetics, you can't just develop a specific number of abs). Abs is a combination of enough lean mass and low body fat. It's possible that you are active enough or use your muscles in a way that has developed lean mass. There's also a chance that you will need to do some sort of resistance training to develop enough muscle. There are things like convict conditioning or other body weight exercises that can be done instead of going to the gym and lifting.
Either way it's going to come down to you dropping the fat and either having or gaining enough lean mass.0 -
polkadotty88 wrote: »not as easy when you have had a baby.
@polkadotty88 I have two kids. I gave birth to them while I was obese. I'm also a single mom with a full time job. During my weight loss I was also finishing my bachelor's degree. It didn't happen overnight, it took years.2 -
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Thanks a lot I do about 3 hrs cardio a week but mostly hills on treadmill but also lift heavy0
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@andysport1 What exactly about weights do you not like?
Having lean mass is important to having visible abs (4 pack or 6 pack depends on genetics, you can't just develop a specific number of abs). Abs is a combination of enough lean mass and low body fat. It's possible that you are active enough or use your muscles in a way that has developed lean mass. There's also a chance that you will need to do some sort of resistance training to develop enough muscle. There are things like convict conditioning or other body weight exercises that can be done instead of going to the gym and lifting.
Either way it's going to come down to you dropping the fat and either having or gaining enough lean mass.
Weights just seem boring,
I love the classes, swimming, running, cycling
Genetics, I didn't realise they played a part.
convict conditioning has a similar goal to one of my existing classes bodypump
Exercises with a bar, the bar is weighted between 10kg and 30kg then we do an hour of exercise, chest press, triceps, bicep, squat, lunges etc.
I currently do 2 classes a week
do you think this will be enough or may I still need to add a bit more or is there something specific that I need to add.
Thank you for your help0 -
andysport1 wrote: »
@andysport1 What exactly about weights do you not like?
Having lean mass is important to having visible abs (4 pack or 6 pack depends on genetics, you can't just develop a specific number of abs). Abs is a combination of enough lean mass and low body fat. It's possible that you are active enough or use your muscles in a way that has developed lean mass. There's also a chance that you will need to do some sort of resistance training to develop enough muscle. There are things like convict conditioning or other body weight exercises that can be done instead of going to the gym and lifting.
Either way it's going to come down to you dropping the fat and either having or gaining enough lean mass.
Weights just seem boring,
I love the classes, swimming, running, cycling
Genetics, I didn't realise they played a part.
convict conditioning has a similar goal to one of my existing classes bodypump
Exercises with a bar, the bar is weighted between 10kg and 30kg then we do an hour of exercise, chest press, triceps, bicep, squat, lunges etc.
I currently do 2 classes a week
do you think this will be enough or may I still need to add a bit more or is there something specific that I need to add.
Thank you for your help
It will help, but you won't know if it was enough until you get leaner. You might want to add in more or look into You Are Your Own Gym. I understand that it seems boring, but if you cut it down to just doing the main compound lifts or find a program that only takes 20 minutes you won't have enough time to get bored. I hate cardio, I think it's boring. I do it because it helps me reach my goals and it's important for health. Unfortunate part of being an adult and having specific goals.0 -
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Part of my program contains body weight exercises.
Compound lifts, I've just googled this it shows dead lifts, chest press, bicep curls allsorts.
Are compound lifts a full range of weight lifting movements with the target of high weights low reps ?0 -
andysport1 wrote: »Part of my program contains body weight exercises.
Compound lifts, I've just googled this it shows dead lifts, chest press, bicep curls allsorts.
Are compound lifts a full range of weight lifting movements with the target of high weights low reps ?
Generally the compound lifts are defined as multi-joint lifts. The big 3 are normally squat, bench press, deadlift. Biceps curls would not be a compound lift since it concentrates effort on the biceps (triceps do get some small work from it). If you concentrated on squats, bench press, deadlifts, lunges, push ups, pull ups, and over-head press you would use multiple muscles at once and get the most from the workout.
There are also a variety of ways to change each one up. Like with bench press you can do it with a barbell or dumbbells, you can do incline, flat or decline. That means it doesn't have to be the same thing day after day.
Heavy weights for 1-6 reps is for strength. The 8-12 rep range is for building size and is done fairly heavy as well. Doing 15+ reps is for endurance. These are not exclusive ranges because you can build size doing lower reps and you can build size doing higher reps. The goal for any of the rep range should be to eventually be able to increase the weight you perform the exercise with.0 -
shelleygold wrote: »usmcmp: Didn't think people would find it difficult to follow more than one conversation at a time. Seems a bit limiting to me but you have posted over 5000 messages so I imagine you are a pro in this forum. Not very welcoming however.
@shelleygold I wasn't rude in my reply to your question about water retention and bloating. I did answer it and I suggested that in order to not derail this thread (which is against the community rules) that you start your own thread asking that question for further input. I fail to see how that is "not very welcoming". I answered and then made a suggestion to help you get more answers to your question while helping you avoid violating the rules.
Hi again, I'm not sure I said "rude". I said "not welcoming" which is comment pertaining to your comment about my "derailing". I did not make myself aware of the community forum rules which I understand offer some useful structures and consistent context. I apologise for not know thin ahead of time and just launching in with a question. By the way, you sound very knowledgable and there is a lot to learn from what you know and share. Thanks
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Shelleygold usmcmp is extremely knowledgeable, modest, humble, experienced and balanced. If you read her blogs or some of her posts you'll come to realise she's a whole lot more than a few words on a page.2
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I really really want to give you a thumbs up but your number 4 is making me cringe.
There's absolutely nothing wrong with #4. I run AND lift heavy and I have nicely defined abs. I find weight training and cardio to be very complementary for my purposes. Personally, I think it's important to keep my muscles and bones strong AND keep my cardiovascular system in good shape. Neglecting one to focus on the other doesn't make sense to me. It's fine if that's your thing, but it's not correct to suggest that doing a little cardio is somehow going to hurt one's ability to get great abs, because it doesn't - unless maybe I'm just a freak of nature. That's possible, too, I guess.
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