So you want a nice stomach
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how to get nice abd flat stomach without gym? , tbh im not able to go gym , im quite shy person i dont like when ppl look at me i feel like they would judge me , way how i look, how i exercise , that they might talk about me or laugh , i know its silly and lot of you will thing im not right but im scared of ppl judgment , there are some exercises i could do at my house by myself without equipment? i have only crosstrainer0
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malutkapatrysia wrote: »how to get nice abd flat stomach without gym? , tbh im not able to go gym , im quite shy person i dont like when ppl look at me i feel like they would judge me , way how i look, how i exercise , that they might talk about me or laugh , i know its silly and lot of you will thing im not right but im scared of ppl judgment , there are some exercises i could do at my house by myself without equipment? i have only crosstrainer
@malutkapatrysia I was the same way when I started. Nobody is judging you. I had severe anxiety just going out in public. Going to the gym is going to do a lot more for you than just help your body. You can start with You Are Your Own Gym or Convict Conditioning. I highly suggest you face your fear of the gym at some point. Even if you just dart in and exercise while hiding in a corner like I started out. There are going to be just as many people starting out as there are people who are in shape. Facing this fear will help other areas of your life.0 -
You asked this not even 2 weeks ago.ilirlena40 wrote: »Hi Usmcmp, I want to get abs (flat stomach). I'm on a calorie deficit, so will i get a flat stomach if I eat anything I want as long as I'm in a calorie deficit?
And she answered you then, so did LOLBroscience.
http://community.myfitnesspal.com/en/discussion/comment/31099393/#Comment_310993930 -
To OP, This was very helpfull, thanks a lot! PS you look awesome! I just posted a new topic about me trying to lose fat, than i saw this post, lol
@gustaaf85 I'm glad you found it helpful! Hopefully you got some other good advice as well in your thread.0 -
I'm just annoyed because mine has shrunk a bit but not gone away and I'm 4 pounds away from my goal...and I'm not going below that goal. What are the odds that the last 4 pounds will all be belly?
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dontjinxit wrote: »I'm just annoyed because mine has shrunk a bit but not gone away and I'm 4 pounds away from my goal...and I'm not going below that goal. What are the odds that the last 4 pounds will all be belly?
@dontjinxit You've run into a problem that many people do. Your goal weight still leave you with undesirable body fat. This is why many of us encourage strength training from the start. It's not to build muscle, but to retain lean mass as you lose weight. Dieting causes lean mass loss because our bodies find that using lean mass to fill in the deficit is easier than using fat mass. You might need to look into recomposition. Basically eating at maintenance while lifting. It will improve your body composition. You may not lose more weight, but you should lose fat.2 -
I hope my new town has a gym. I do plenty of cardio but have never really gotten into lifting, so you may be onto something with that.
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blankiefinder wrote: »blankiefinder wrote: »Trying to figure out when to stop losing and work on a recomposition (maintain weight or add a bit, add muscle, drop inches). I'm getting close to goal, and using the simple spreadsheet done by one of the users here and all of my measurements, my current body fat is at ~28% (mostly the mommy tummy
) Any thoughts?
Current stats 5' 7.5, 136 lbs
@blankiefinder I can't tell you if the spreadsheet is going to help you or not because I have no idea what it is telling you. Recomposition takes a long time. It's combining a bulk cycle and a cut cycle, which each take a while to accomplish any meaningful gains and retain them as you lose fat.
Based on the stats you gave me I can tell that you have low lean mass. Continuing to just lose weight is not appropriate for you at this point because it could negatively impact your health. Bulking is not appropriate for you at this point because your body fat is too high. Recomposition is perfect for you. If I was to set yours up I would find your approximate TDEE then add 300 calories to 3 days (must be on days you lift) and subtract 200 calories from 4 days. That's how recomposition works in theory. Your average intake at the end of the week should be about your TDEE.
Great, thanks. That's pretty much how I was feeling about my body, that my weight is okay but too much fat. Would it still be okay to do cardio like Zumba or something slower like walking, on non-lifting days?
The cardio activity on the lower calorie days could aid in fat loss, just don't over do it. If you start losing weight then you'll need to increase calories on lifting days. The goal is basically to keep your weight about the same.
What would you recommend for someone with similar stats (add 5 pounds) to blankiefinder, but who couldn't lift heavy? (but could do bodyweight and light high rep resistance)
@tomatoey Look into You Are Your Own Gym. There are ways to add resistance to body weight exercises. To recomposition you have to add lean mass and that requires progressive overload. You have to eventually use harder exercises or more weight. You have to challenge the muscles. Higher reps don't quite do it. Once you hit a certain point you are working on muscular endurance and it's less effective for hypertrophy.
Thank you, usmcmp
Right now I'm working around a couple of injuries, so I'm pretty limited in what I can do. Should I cut my calories, then, or wait to get better?
@tomatoey I wouldn't cut calories more. Focus on healing. You'll want the resistance training to help you retain the lean mass.
@usmcmp - I really want to thank you for your input, again, it really is appreciated. I was wondering if I could get your input on my routine?
I do mostly rehab and bodyweight exercises every day (one wrist and knees are being rehabbed; chronic & unresolvable issue with ankle = can't do impact).
So, most days, I do 1-2 sets of 30 reps of bodyweight partial squats, step-ups, back extensions, glute bridges, and various hip- and quad-related matwork. In addition, I do 2-3 sets of 12 leg curls and cable glute kickbacks. I focus on form, but I either add reps or resistance, or vary tempo, every time to try to get what I can from it.
I also do the elliptical and stationary bicycle for 45 minutes, after I do the above exercises. I've been doing speed and resistance intervals on the bike, hoping the resistance might work synergistically with the other exercises to build muscle mass. Is that a good or bad idea? I've read that it can help reduce fat and build muscle (see this review). I've also read that cardio that's too intense can catabolize muscle, and that long, slow cardio (LISS?) like walking might be a better idea for calorie and fat-burning in a way that doesn't interfere with muscle growth (and it might give me some extra room to wiggle with calories).
If you think high-resistance cardio would help build muscle, should it be done every day? Or would that interfere with recovery? Or would recovery not be that much of an issue because the progression I'm able to do with resistance activities is pretty minimal?
Sorry to ask so many questions!
haha where to dig in
Glad you know your limitations and there are ways to get in cardio and strength training without impact exercises (I broke my pelvis and ankle, plus I have knee issues, so I understand). With the exercises I would increase sets and drop the reps to under 15. For some of them adding weight is as easy as putting on a backpack with books (or holding it to your chest depending on your balance).
The link does support HIIT (which they call by a different name). The problem with HIIT is that most people do not put max effort in for the 30 seconds or minute of work. During running this would be a full sprint. Many people simply increase from a walk to a run and are actually missing out on the benefits of HIIT. I have read a few studies on cardio and if I remember correctly most of it simply comes down to appropriate calorie intake to reduce catabolism.
High-resistance cardio will help with muscle conditioning. You could potentially build some mass, but appropriate resistance would at least be muscle sparing for the ones used (if you've seen serious bicyclist and trail runners they have insane legs). I wouldn't do it every day simply for injury recovery reasons.
@usmcmp, I'm sorry, you read all that and gave me a comprehensive and hugely reply and I missed it!
Thank you!!!
With my HIIT, I doubt I'm going as hard as a healthy 20 y/o male study participant, for sure. But, I am always pushing myself to go faster or harder - on the bike, I'm now up to 1 minute of 160 rpm at level 6-0 resistance, and one minute recovery at 100 rpm at level 4-5, OR 2 minutes at 140 rpm and one minute recovery (same). Heart rate is at 145-155 according to the machine sensors. I would love to have those insane legs! So, good to hear, if I eat the right amount of calories, I could make this work for me
More sets of 15 reps - got it. Great tip on using a backpack to add weight, thank you!
I'm sorry to hear you've got knee issues (and about your previous injuries) - but it looks like it's not stopping you!
Thanks so much again!
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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!
I love you. I don't know what i'll do to the next person who suggests I work off my postpartum belly by doing "crunches". No no...my whole body needs to get smaller!
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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!
I love you. I don't know what i'll do to the next person who suggests I work off my postpartum belly by doing "crunches". No no...my whole body needs to get smaller!
Even if you needed to strengthen your core (like many of us do after having babies) I still wouldn't suggest crunches (or planks). There are much more effective ways.0 -
I'm amazed by how much I feel squats in my lower abdominals...I didn't at first, but I deepened my squat and added some weight and hoooooooooo mama! I feel them in my quads while performing them, but within 8 hours, the lower core range between my hips is where I feel it!
I also notice that doing deadlifts has really strengthened my lower back to the point where I tend to sit up straight by default, rather than crumpling like a rag doll like I did just a few months ago.
Signed,
N00b Compound Lift True Believer0 -
I'm amazed by how much I feel squats in my lower abdominals...I didn't at first, but I deepened my squat and added some weight and hoooooooooo mama! I feel them in my quads while performing them, but within 8 hours, the lower core range between my hips is where I feel it!
I also notice that doing deadlifts has really strengthened my lower back to the point where I tend to sit up straight by default, rather than crumpling like a rag doll like I did just a few months ago.
Signed,
N00b Compound Lift True Believer
For me front squats are the ab killer. For front squats I go ATG and the next few days my abs are very sore. Also, anything with one arm or one leg at a time really challenge the core.0 -
Thanks for this post... I got a food scale today and have been spending my morning experimenting by weighing out some of the pre-portioned foods in my pantry... I am amazed how off they were
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I'm amazed by how much I feel squats in my lower abdominals...I didn't at first, but I deepened my squat and added some weight and hoooooooooo mama! I feel them in my quads while performing them, but within 8 hours, the lower core range between my hips is where I feel it!
I also notice that doing deadlifts has really strengthened my lower back to the point where I tend to sit up straight by default, rather than crumpling like a rag doll like I did just a few months ago.
Signed,
N00b Compound Lift True Believer
For me front squats are the ab killer. For front squats I go ATG and the next few days my abs are very sore. Also, anything with one arm or one leg at a time really challenge the core.
I don't know how to classify my squats, I don't have a squat rack so I hold a 25lb Dumbbells in each hand and go as ATG as my knees will let me.
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Hi, just wondering if a workout like jillian michaels 30 day shred would be intense enough to retain muscle mass while losing fat slowly?
I am not overweight, but do have a lot of fat especially around the tummy. I am eating enough to lose around half pound per week. I don't care if I don't lose any more weight but would like to reduce the fat. Also after 2 kids i have diastasis recti around 5cm gap.
Would appreciate any guidance.
Also if this helps my stats are:
Height 157 cm = 5'2"
Weight 50kg = 110 pounds
Now my waist is 80 cm = 32" therefore very large for my weight!0 -
Hi I love this post, just wanted some input on my plan.
My stats:
Female, 18 years old
5'0
125 lbs
I do resistance training circuits(30 mins) 3x a week followed by 30 mins cardio ;1 hour total), and straight cardio 45-60 mins 3x week. I love working out and always have. I know I do a lot of cardio but I really enjoy it! My maintenance without working out is 1500 and I burn 500 cals ( according to polar watch) per workout. I plan to eat 1500 cals and therefore i should lose about a pound (or a little less because i have 1 rest day a week, so i will be eating at maintenance once a week, and in a 500 cal deifict 6x week=3000 cals). Does this sound about right? I plan to eat in moderation but mostly healthy whole foods. I know i am technically not overweight but i am definitely not comfortable with my body, and want to lose about 20-25 pounds. This would leave me at 100-105 pounds which is a healthy weight for me ( i used to be this much before i started emotionally eating so i know i don't look too skinny at this weight). Thanks for any suggestions!0 -
I have 2 questions so read carefully OK
1. Will I build muscle if I workout but NOT get enough protein?
2. Will I lose muscle if stop working out but GET enough protein?
Thanks0 -
ilirlena40 wrote: »I have 2 questions so read carefully OK
1. Will I build muscle if I workout but NOT get enough protein?
2. Will I lose muscle if stop working out but GET enough protein?
Thanks
1) less than if you did.
2) less than if you didn't.
Edit: Maybe the answer should be longer.
1) If you work out (and are at surplus or at least maintenance) you'll gain muscle mass. The amount of muscle gets higher as you get in more protein, up to a point.
2) If you're in a deficit you'll lose fat and muscles. The amount of muscle lost can get lowered significantly if you work out and get enough protein. Enough protein alone has less of an effect than paired with working out.0 -
Hi, just wondering if a workout like jillian michaels 30 day shred would be intense enough to retain muscle mass while losing fat slowly?
I am not overweight, but do have a lot of fat especially around the tummy. I am eating enough to lose around half pound per week. I don't care if I don't lose any more weight but would like to reduce the fat. Also after 2 kids i have diastasis recti around 5cm gap.
Would appreciate any guidance.
Also if this helps my stats are:
Height 157 cm = 5'2"
Weight 50kg = 110 pounds
Now my waist is 80 cm = 32" therefore very large for my weight!
@jontucc I don't really know much about 30 day shred. If you are using your muscles and challenging them every workout it will help. Do you use weights? Are you progressively using heavier? Are you challenging your muscles? My impression is that it's more of a cardio routine.0 -
emilysplate wrote: »Hi I love this post, just wanted some input on my plan.
My stats:
Female, 18 years old
5'0
125 lbs
I do resistance training circuits(30 mins) 3x a week followed by 30 mins cardio ;1 hour total), and straight cardio 45-60 mins 3x week. I love working out and always have. I know I do a lot of cardio but I really enjoy it! My maintenance without working out is 1500 and I burn 500 cals ( according to polar watch) per workout. I plan to eat 1500 cals and therefore i should lose about a pound (or a little less because i have 1 rest day a week, so i will be eating at maintenance once a week, and in a 500 cal deifict 6x week=3000 cals). Does this sound about right? I plan to eat in moderation but mostly healthy whole foods. I know i am technically not overweight but i am definitely not comfortable with my body, and want to lose about 20-25 pounds. This would leave me at 100-105 pounds which is a healthy weight for me ( i used to be this much before i started emotionally eating so i know i don't look too skinny at this weight). Thanks for any suggestions!
@emilysplate I would switch from circuits to a lifting routine and drop the cardio from lifting days to use a whole hour strength training. There are some great routines on bodybuilding.com or New Rules of Lifting for Women. I think you should not aim to lose a pound a week, but half a pound. Faster isn't always better especially when you aren't really overweight.0 -
ilirlena40 wrote: »I have 2 questions so read carefully OK
1. Will I build muscle if I workout but NOT get enough protein?
2. Will I lose muscle if stop working out but GET enough protein?
Thanks
@ilirlena40 I always read carefully.
Are you trying to get by with absolute minimums? Why do your questions seem like you are trying to pick the lesser of two evils (either eat enough protein or do strength training).
I've read your other posts in my threads and a few others. You aren't interested in resistance training and you don't really care about your macros. That's fine for weight loss. You need both adequate protein and resistance training for optimal muscle retention to make sure you are losing mostly fat. If you skip one or the other it will have an impact. If you want to build lean mass you need adequate protein. If you want to keep your muscle you need resistance training. It's not a matter of choosing which one is more important because they both are.0 -
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Thanks for the reply. It is combination of cardio and strength training but light weights and body weight eg push ups, lunges, squats and does get progressively harder.
I guess I will stick with the 30 day program and build up my basic fitness level and then look at focusing more on strength training.0 -
bump for later.0
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Yes0
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Stay strong ur fighter never give up0
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Great post!0
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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. www.1percentedge.com/ifcalc (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 1gram 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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Totally right..
Thanks ❤0 -
Even if you needed to strengthen your core (like many of us do after having babies) I still wouldn't suggest crunches (or planks). There are much more effective ways.
I'd like to ask you what are the more effective ways... In another reply you said you felt it most in front squat, is there any other ones? I have a weak core (I walked in anterior pelvic posture for years) and often get back pain because of it...0
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