Toned six pack
sunshine630813
Posts: 13 Member
what do you do if you have bad knees ? What kind of weight training is safe?
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Replies
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i suggest consulting a physical therapist, or orthopedic about your specific condition and not a bunch of random internet people….
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You don't need weight training for a "toned six pack".
Low body fat percentage is all you need.
No exercise necessary.
Keep losing fat and they will get "toned".0 -
If you do a few sessions of physical therapy they will give you a whole regiment of things to do which will tone your abs. and it is not just exercise, posture, how you sit and how you stand up will all improve your abs.0
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SergeantSausage wrote: »You don't need weight training for a "toned six pack".
Low body fat percentage is all you need.
No exercise necessary.
Keep losing fat and they will get "toned".
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sunshine630813 wrote: »SergeantSausage wrote: »You don't need weight training for a "toned six pack".
Low body fat percentage is all you need.
No exercise necessary.
Keep losing fat and they will get "toned".
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I wish it was that easy my weight hasn't moved and in eating every three hrs healthy eating and walking everyday
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sunshine630813 wrote: »I wish it was that easy my weight hasn't moved and in eating every three hrs healthy eating and walking everyday
All that is required for weight loss, is a caloric deficit. Why are you eating every three hours? What does healthy eating mean? Can you open your diary?0 -
Liftng4Lis wrote: »sunshine630813 wrote: »I wish it was that easy my weight hasn't moved and in eating every three hrs healthy eating and walking everyday
All that is required for weight loss, is a caloric deficit. Why are you eating every three hours? What does healthy eating mean? Can you open your diary?
Before doing 21 Day Fix I only ate 3 times a day, now I'm eating about 6 times a day, I always feel full BUT I hear that in order for your body to keep burning fat, you have to fuel it every few hours....0 -
Liftng4Lis wrote: »sunshine630813 wrote: »I wish it was that easy my weight hasn't moved and in eating every three hrs healthy eating and walking everyday
All that is required for weight loss, is a caloric deficit. Why are you eating every three hours? What does healthy eating mean? Can you open your diary?
Before doing 21 Day Fix I only ate 3 times a day, now I'm eating about 6 times a day, I always feel full BUT I hear that in order for your body to keep burning fat, you have to fuel it every few hours....
You heard wrong0 -
Multi meals a day is not what will get you abs. What will get you abs is eating in a defict.
Most people eat way more than they think, because they are not weighing their food.
Make sure you are eating protein as well! Many people "diet" but then really lack in protein.0 -
Liftng4Lis wrote: »sunshine630813 wrote: »I wish it was that easy my weight hasn't moved and in eating every three hrs healthy eating and walking everyday
All that is required for weight loss, is a caloric deficit. Why are you eating every three hours? What does healthy eating mean? Can you open your diary?
Before doing 21 Day Fix I only ate 3 times a day, now I'm eating about 6 times a day, I always feel full BUT I hear that in order for your body to keep burning fat, you have to fuel it every few hours....
You heard wrong
I am only 10lbs from my goal weight and was only eating 1200 calories a day while doing P90X & BEAST Hybrid, I've started the 21 Day Fix Meal plan only trying to increase my calories but they say eat LESS but more often. So, I would be interested in knowing what has worked for the rest of you. I am also adding a Caesin protein shake after my workouts and another just before bed. I stick to clean eating, nothing from a box (other than my protein powder)0 -
Liftng4Lis wrote: »sunshine630813 wrote: »I wish it was that easy my weight hasn't moved and in eating every three hrs healthy eating and walking everyday
All that is required for weight loss, is a caloric deficit. Why are you eating every three hours? What does healthy eating mean? Can you open your diary?
Before doing 21 Day Fix I only ate 3 times a day, now I'm eating about 6 times a day, I always feel full BUT I hear that in order for your body to keep burning fat, you have to fuel it every few hours....
You heard wrong
I am only 10lbs from my goal weight and was only eating 1200 calories a day while doing P90X & BEAST Hybrid, I've started the 21 Day Fix Meal plan only trying to increase my calories but they say eat LESS but more often. So, I would be interested in knowing what has worked for the rest of you. I am also adding a Caesin protein shake after my workouts and another just before bed. I stick to clean eating, nothing from a box (other than my protein powder)
Meal timing has no effect on weight loss. It has a performance effect on your P90X program which if you had more energy from eat smaller frequent portions= you burn more calories upping your intensity during the workout.
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sunshine630813 wrote: »I wish it was that easy my weight hasn't moved and in eating every three hrs healthy eating and walking everyday
It's not that it's "that easy", it's that it's the only way.
The. Only. Way.
There is no other.
Your search for another, so-called "easy" way is guaranteed to fail.
Guaranteed.
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What if I want an un-toned 6 pack? Perhaps we could get a sticky on the topic...0
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OK, serious question. I see you say things like this. Then in other threads you'll see people swear there's something special going on. "You have no idea how hard it is. The body holds on to vital stores, etc etc." So which is it? Does the body hold on to vital stores or is it just as simple as dieting down to some low number? And did you have to keep reducing your calories or were your losses steady?SergeantSausage wrote: »You don't need weight training for a "toned six pack".
Low body fat percentage is all you need.
No exercise necessary.
Keep losing fat and they will get "toned".
During my contest prep, I do 3 sets of abs once a week. That just goes to show you it comes down to diet and body fat percentage.
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Liftng4Lis wrote: »sunshine630813 wrote: »I wish it was that easy my weight hasn't moved and in eating every three hrs healthy eating and walking everyday
All that is required for weight loss, is a caloric deficit. Why are you eating every three hours? What does healthy eating mean? Can you open your diary?
Before doing 21 Day Fix I only ate 3 times a day, now I'm eating about 6 times a day, I always feel full BUT I hear that in order for your body to keep burning fat, you have to fuel it every few hours....
No. That's a myth.
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As someone who has always wanted a six pack, at 17% BF and weightlifting for over a year, I still didn't have it. As a woman, we have to dip lower, typically then men to achieve it and even then, it may not be sustained (some women can but there is a genetic component to it as well). I've even seen very fit, muscular men who were bodybuilding competition ready who did not have one. For me, I lost interest when I learned achieving it may mean losing muscle. I was not willing to sacrifice that for physique and I actually am pretty satisfied with what I've achieved. Would I like to achieve more? Sure. But nothing so specific. Whatever happens, happens.
Take weight loss slow, do suggested exercises within your limitations. Get a good amount of protein and don't get impatient. Typically, if a BF% is too low to maintain you might be able to achieve it after bulking and cutting and utilizing the muscle group you want to build but again, I found peace with, "I'll improve myself and if it happens, it happens. "
sorry ramble lol 0 -
I get that. You have to get them to show through. I guess what I'm saying is this, I've lost a bunch of weight. People will say, "Meh, that's nothing. You were fat so it was easy to lose weight." But you'll see people who lost a small amount of weight say how super hard it was to get their abs to show through. My question is, why? What makes it harder?
OK, serious question. I see you say things like this. Then in other threads you'll see people swear there's something special going on. "You have no idea how hard it is. The body holds on to vital stores, etc etc." So which is it? Does the body hold on to vital stores or is it just as simple as dieting down to some low number? And did you have to keep reducing your calories or were your losses steady?SergeantSausage wrote: »You don't need weight training for a "toned six pack".
Low body fat percentage is all you need.
No exercise necessary.
Keep losing fat and they will get "toned".
During my contest prep, I do 3 sets of abs once a week. That just goes to show you it comes down to diet and body fat percentage.
EDIT: Side question, like if I slashed my calories to 500 a day I'd clearly be in a deficit. Would I send up with abs or would I send up "skinny fat?" That's kind of where my question comes from. Is there more needed than just a simple deficit?
I think many people get close to their goal and stop being accurate (they also don't have the lean mass required to have visible abs or a lean stomach). Ideally the closer you get to being lean the less your deficit should be. Your TDEE will drop along the way and your hormones will get more out of balance (especially during competition prep).
I know you are just itching to starve yourself because all you care about is that number on the scale. You ignore all of us who have given you advice. If you are really as accurate as you claim it is a hormonal issue (testosterone or leptin or maybe something else). By all means do what you want and eat as little as you can get away with. You will lose fat. You will lose lean mass. You will cause hormonal issues. You will rebound when you stop starving yourself. Congrats on making yet another thread about someone else turn into a thread about you.0 -
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I get that. You have to get them to show through. I guess what I'm saying is this, I've lost a bunch of weight. People will say, "Meh, that's nothing. You were fat so it was easy to lose weight." But you'll see people who lost a small amount of weight say how super hard it was to get their abs to show through. My question is, why? What makes it harder?
OK, serious question. I see you say things like this. Then in other threads you'll see people swear there's something special going on. "You have no idea how hard it is. The body holds on to vital stores, etc etc." So which is it? Does the body hold on to vital stores or is it just as simple as dieting down to some low number? And did you have to keep reducing your calories or were your losses steady?SergeantSausage wrote: »You don't need weight training for a "toned six pack".
Low body fat percentage is all you need.
No exercise necessary.
Keep losing fat and they will get "toned".
During my contest prep, I do 3 sets of abs once a week. That just goes to show you it comes down to diet and body fat percentage.
EDIT: Side question, like if I slashed my calories to 500 a day I'd clearly be in a deficit. Would I send up with abs or would I send up "skinny fat?" That's kind of where my question comes from. Is there more needed than just a simple deficit?
I think many people get close to their goal and stop being accurate (they also don't have the lean mass required to have visible abs or a lean stomach). Ideally the closer you get to being lean the less your deficit should be. Your TDEE will drop along the way and your hormones will get more out of balance (especially during competition prep).
I know you are just itching to starve yourself because all you care about is that number on the scale. You ignore all of us who have given you advice. If you are really as accurate as you claim it is a hormonal issue (testosterone or leptin or maybe something else). By all means do what you want and eat as little as you can get away with. You will lose fat. You will lose lean mass. You will cause hormonal issues. You will rebound when you stop starving yourself. Congrats on making yet another thread about someone else turn into a thread about you.
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I get that. You have to get them to show through. I guess what I'm saying is this, I've lost a bunch of weight. People will say, "Meh, that's nothing. You were fat so it was easy to lose weight." But you'll see people who lost a small amount of weight say how super hard it was to get their abs to show through. My question is, why? What makes it harder?
OK, serious question. I see you say things like this. Then in other threads you'll see people swear there's something special going on. "You have no idea how hard it is. The body holds on to vital stores, etc etc." So which is it? Does the body hold on to vital stores or is it just as simple as dieting down to some low number? And did you have to keep reducing your calories or were your losses steady?SergeantSausage wrote: »You don't need weight training for a "toned six pack".
Low body fat percentage is all you need.
No exercise necessary.
Keep losing fat and they will get "toned".
During my contest prep, I do 3 sets of abs once a week. That just goes to show you it comes down to diet and body fat percentage.
EDIT: Side question, like if I slashed my calories to 500 a day I'd clearly be in a deficit. Would I send up with abs or would I send up "skinny fat?" That's kind of where my question comes from. Is there more needed than just a simple deficit?
I think many people get close to their goal and stop being accurate (they also don't have the lean mass required to have visible abs or a lean stomach). Ideally the closer you get to being lean the less your deficit should be. Your TDEE will drop along the way and your hormones will get more out of balance (especially during competition prep).
I know you are just itching to starve yourself because all you care about is that number on the scale. You ignore all of us who have given you advice. If you are really as accurate as you claim it is a hormonal issue (testosterone or leptin or maybe something else). By all means do what you want and eat as little as you can get away with. You will lose fat. You will lose lean mass. You will cause hormonal issues. You will rebound when you stop starving yourself. Congrats on making yet another thread about someone else turn into a thread about you.
I'm just asking the logical follow up to what SS said. He says you don't need to exercise. It's all about losing fat. That's all the matters.
He's wrong. You need low body fat and adequate lean mass to have a "toned stomach". Some people are lucky to naturally have that from a lifetime of being athletic, but most people are not.0 -
I get that. You have to get them to show through. I guess what I'm saying is this, I've lost a bunch of weight. People will say, "Meh, that's nothing. You were fat so it was easy to lose weight." But you'll see people who lost a small amount of weight say how super hard it was to get their abs to show through. My question is, why? What makes it harder?
OK, serious question. I see you say things like this. Then in other threads you'll see people swear there's something special going on. "You have no idea how hard it is. The body holds on to vital stores, etc etc." So which is it? Does the body hold on to vital stores or is it just as simple as dieting down to some low number? And did you have to keep reducing your calories or were your losses steady?SergeantSausage wrote: »You don't need weight training for a "toned six pack".
Low body fat percentage is all you need.
No exercise necessary.
Keep losing fat and they will get "toned".
During my contest prep, I do 3 sets of abs once a week. That just goes to show you it comes down to diet and body fat percentage.
EDIT: Side question, like if I slashed my calories to 500 a day I'd clearly be in a deficit. Would I send up with abs or would I send up "skinny fat?" That's kind of where my question comes from. Is there more needed than just a simple deficit?
I think many people get close to their goal and stop being accurate (they also don't have the lean mass required to have visible abs or a lean stomach). Ideally the closer you get to being lean the less your deficit should be. Your TDEE will drop along the way and your hormones will get more out of balance (especially during competition prep).
I know you are just itching to starve yourself because all you care about is that number on the scale. You ignore all of us who have given you advice. If you are really as accurate as you claim it is a hormonal issue (testosterone or leptin or maybe something else). By all means do what you want and eat as little as you can get away with. You will lose fat. You will lose lean mass. You will cause hormonal issues. You will rebound when you stop starving yourself. Congrats on making yet another thread about someone else turn into a thread about you.
I'm just asking the logical follow up to what SS said. He says you don't need to exercise. It's all about losing fat. That's all the matters.
He's wrong. You need low body fat and adequate lean mass to have a "toned stomach". Some people are lucky to naturally have that from a lifetime of being athletic, but most people are not.
Can confirm.... had pretty low bodyfat, with not very developed abs.0 -
I get that. You have to get them to show through. I guess what I'm saying is this, I've lost a bunch of weight. People will say, "Meh, that's nothing. You were fat so it was easy to lose weight." But you'll see people who lost a small amount of weight say how super hard it was to get their abs to show through. My question is, why? What makes it harder?
OK, serious question. I see you say things like this. Then in other threads you'll see people swear there's something special going on. "You have no idea how hard it is. The body holds on to vital stores, etc etc." So which is it? Does the body hold on to vital stores or is it just as simple as dieting down to some low number? And did you have to keep reducing your calories or were your losses steady?SergeantSausage wrote: »You don't need weight training for a "toned six pack".
Low body fat percentage is all you need.
No exercise necessary.
Keep losing fat and they will get "toned".
During my contest prep, I do 3 sets of abs once a week. That just goes to show you it comes down to diet and body fat percentage.
EDIT: Side question, like if I slashed my calories to 500 a day I'd clearly be in a deficit. Would I send up with abs or would I send up "skinny fat?" That's kind of where my question comes from. Is there more needed than just a simple deficit?
I think many people get close to their goal and stop being accurate (they also don't have the lean mass required to have visible abs or a lean stomach). Ideally the closer you get to being lean the less your deficit should be. Your TDEE will drop along the way and your hormones will get more out of balance (especially during competition prep).
I know you are just itching to starve yourself because all you care about is that number on the scale. You ignore all of us who have given you advice. If you are really as accurate as you claim it is a hormonal issue (testosterone or leptin or maybe something else). By all means do what you want and eat as little as you can get away with. You will lose fat. You will lose lean mass. You will cause hormonal issues. You will rebound when you stop starving yourself. Congrats on making yet another thread about someone else turn into a thread about you.
@BFDeal I'm reading everyday day after day after day people telling you to do things the certain way - change to plan B if plan A ain't working.
You are truly truly truly one lucky dude. I'm amazed how much support this community is giving you.
If I were you I would honestly listen to them.
You can't do same thing again and again and again and expect different results.
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I get that. You have to get them to show through. I guess what I'm saying is this, I've lost a bunch of weight. People will say, "Meh, that's nothing. You were fat so it was easy to lose weight." But you'll see people who lost a small amount of weight say how super hard it was to get their abs to show through. My question is, why? What makes it harder?
OK, serious question. I see you say things like this. Then in other threads you'll see people swear there's something special going on. "You have no idea how hard it is. The body holds on to vital stores, etc etc." So which is it? Does the body hold on to vital stores or is it just as simple as dieting down to some low number? And did you have to keep reducing your calories or were your losses steady?SergeantSausage wrote: »You don't need weight training for a "toned six pack".
Low body fat percentage is all you need.
No exercise necessary.
Keep losing fat and they will get "toned".
During my contest prep, I do 3 sets of abs once a week. That just goes to show you it comes down to diet and body fat percentage.
EDIT: Side question, like if I slashed my calories to 500 a day I'd clearly be in a deficit. Would I send up with abs or would I send up "skinny fat?" That's kind of where my question comes from. Is there more needed than just a simple deficit?
I think many people get close to their goal and stop being accurate (they also don't have the lean mass required to have visible abs or a lean stomach). Ideally the closer you get to being lean the less your deficit should be. Your TDEE will drop along the way and your hormones will get more out of balance (especially during competition prep).
I know you are just itching to starve yourself because all you care about is that number on the scale. You ignore all of us who have given you advice. If you are really as accurate as you claim it is a hormonal issue (testosterone or leptin or maybe something else). By all means do what you want and eat as little as you can get away with. You will lose fat. You will lose lean mass. You will cause hormonal issues. You will rebound when you stop starving yourself. Congrats on making yet another thread about someone else turn into a thread about you.
@BFDeal I'm reading everyday day after day after day people telling you to do things the certain way - change to plan B if plan A ain't working.
You are truly truly truly one lucky dude. I'm amazed how much support this community is giving you.
If I were you I would honestly listen to them.
You can't do same thing again and again and again and expect different results.
I think the issue is there isn't a plan B. Some people say I'm eating too much. I feel like I'm eating as little as is practically possible. Some people say eat more for a while. But if I'm eating too much already won't I just start gaining weight? Others say ignore the scale? Why? I don't want to be this fat. I want to lose fat. If I lost the fat I would weigh less. I have to lose weight. It's a one to one connection between the scale and fat. And as for the doctor thing, they're not going to help. When I was at my heaviest all I got was a nutrition sheet for my time when I went in to ask for help. A sleep apnea test. Some cholesterol pills. doctors don't want you to lose weight. If you do you'll never go back.
If you don't go get blood work done you'll never know if you have a hormonal issue that is causing your problems. That should be step one. Figuring out if there is a problem beyond your control that can be fixed with medication.
Step two is making sure you are accurate and consistent. Logging as accurate as possible and hitting your calories and macros as close as possible.
Step three depends on your intake for step two. Either raise or lower your goal. If I was you I would continue to raise my calories while lifting and keep doing that over a year in effort to increase my maintenance (through fixing hormonal imbalances that doctor's tests don't include).0 -
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I get that. You have to get them to show through. I guess what I'm saying is this, I've lost a bunch of weight. People will say, "Meh, that's nothing. You were fat so it was easy to lose weight." But you'll see people who lost a small amount of weight say how super hard it was to get their abs to show through. My question is, why? What makes it harder?
OK, serious question. I see you say things like this. Then in other threads you'll see people swear there's something special going on. "You have no idea how hard it is. The body holds on to vital stores, etc etc." So which is it? Does the body hold on to vital stores or is it just as simple as dieting down to some low number? And did you have to keep reducing your calories or were your losses steady?SergeantSausage wrote: »You don't need weight training for a "toned six pack".
Low body fat percentage is all you need.
No exercise necessary.
Keep losing fat and they will get "toned".
During my contest prep, I do 3 sets of abs once a week. That just goes to show you it comes down to diet and body fat percentage.
EDIT: Side question, like if I slashed my calories to 500 a day I'd clearly be in a deficit. Would I send up with abs or would I send up "skinny fat?" That's kind of where my question comes from. Is there more needed than just a simple deficit?
I think many people get close to their goal and stop being accurate (they also don't have the lean mass required to have visible abs or a lean stomach). Ideally the closer you get to being lean the less your deficit should be. Your TDEE will drop along the way and your hormones will get more out of balance (especially during competition prep).
I know you are just itching to starve yourself because all you care about is that number on the scale. You ignore all of us who have given you advice. If you are really as accurate as you claim it is a hormonal issue (testosterone or leptin or maybe something else). By all means do what you want and eat as little as you can get away with. You will lose fat. You will lose lean mass. You will cause hormonal issues. You will rebound when you stop starving yourself. Congrats on making yet another thread about someone else turn into a thread about you.
@BFDeal I'm reading everyday day after day after day people telling you to do things the certain way - change to plan B if plan A ain't working.
You are truly truly truly one lucky dude. I'm amazed how much support this community is giving you.
If I were you I would honestly listen to them.
You can't do same thing again and again and again and expect different results.
I think the issue is there isn't a plan B. Some people say I'm eating too much. I feel like I'm eating as little as is practically possible. Some people say eat more for a while. But if I'm eating too much already won't I just start gaining weight? Others say ignore the scale? Why? I don't want to be this fat. I want to lose fat. If I lost the fat I would weigh less. I have to lose weight. It's a one to one connection between the scale and fat. And as for the doctor thing, they're not going to help. When I was at my heaviest all I got was a nutrition sheet for my time when I went in to ask for help. A sleep apnea test. Some cholesterol pills. doctors don't want you to lose weight. If you do you'll never go back.
If you don't go get blood work done you'll never know if you have a hormonal issue that is causing your problems. That should be step one. Figuring out if there is a problem beyond your control that can be fixed with medication.
Step two is making sure you are accurate and consistent. Logging as accurate as possible and hitting your calories and macros as close as possible.
Step three depends on your intake for step two. Either raise or lower your goal. If I was you I would continue to raise my calories while lifting and keep doing that over a year in effort to increase my maintenance (through fixing hormonal imbalances that doctor's tests don't include).
LOL well the upside is at least I wouldn't be hungry but you're basically telling a fat guy to take a year off and wait another year. This is why I don't buy the whole "eat, train, progress" motto people throw around. It just doesn't apply to some people. For me it's "eat, wait, stay the same."
Then starve yourself and end up right back where you are in a few years. At least you'll lose weight right now.0
This discussion has been closed.
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