So you want a nice stomach
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Amen!0
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What about including fat burners like hydroxycut and whey( for post workout) into your diet?0
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What about including fat burners like hydroxycut and whey( for post workout) into your diet?
Fat burners are unnecessary and most are just hype, especially hydroxycut (the ingredient that used to make it effective is now banned due to health risks).
Whey is not a fat burner, however. It is a protein supplement to aid in reaching protein goals for the day or for supplying pre/post workout protein for muscle recovery (and quite beneficial, in my opinion).
Other supplements such as fish oil, multivitamin and a few others can aid in general health and thus help the body operate more efficiently in general. This may give you a slight edge in fat loss but it still won't be a "fat burner" effect.0 -
Thank you0
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OK, here's a question that is coming to mind for me lately...
What to do with middle aged and skinny fat? I'm heading to the low end of my "healthy" BMI range, which does suit my bone structure (very slight build...think 28 bra band size and has to have watches and bracelets cut down, etc) but I do not want to cut too far down. I've been lifting for a couple of month, love the slight definition I see in my arms and legs, REALLY LOVE feeling strong and energetic all the time!
But, there it is. The pudge. Right there, around the spot where my waist used to be. Overflowing from my sensible "mid-rise" mom jeans. Squishy. Puffy. I've lost enough weight that the skin sag is again noticable (has been there since I had my 3rd baby....), and I know that will likely always be around to some extent. But, the fat pocket...will it go? Can it go if I am eating at maintenance/recomp, or is a deficit needed?
I have kind of a hard limit in my head, a weight that if I hit, I will not continue to eat at deficit. I'm just wondering if, when I get there, the fat I've got will be the fat I always have...
(Stats if they matter: I'm 5'6", CW 125, 45 years old, 19% BF according to calipers, 21% according to measurements. I am currently aiming for 120 final weight, will go into immediate bulk if I hit 115, which is where I was steadily pre-kids...almost 20 years ago.)
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OK, here's a question that is coming to mind for me lately...
What to do with middle aged and skinny fat? I'm heading to the low end of my "healthy" BMI range, which does suit my bone structure (very slight build...think 28 bra band size and has to have watches and bracelets cut down, etc) but I do not want to cut too far down. I've been lifting for a couple of month, love the slight definition I see in my arms and legs, REALLY LOVE feeling strong and energetic all the time!
But, there it is. The pudge. Right there, around the spot where my waist used to be. Overflowing from my sensible "mid-rise" mom jeans. Squishy. Puffy. I've lost enough weight that the skin sag is again noticable (has been there since I had my 3rd baby....), and I know that will likely always be around to some extent. But, the fat pocket...will it go? Can it go if I am eating at maintenance/recomp, or is a deficit needed?
I have kind of a hard limit in my head, a weight that if I hit, I will not continue to eat at deficit. I'm just wondering if, when I get there, the fat I've got will be the fat I always have...
(Stats if they matter: I'm 5'6", CW 125, 45 years old, 19% BF according to calipers, 21% according to measurements. I am currently aiming for 120 final weight, will go into immediate bulk if I hit 115, which is where I was steadily pre-kids...almost 20 years ago.)
You could get there through recomposition. It may feel slow and like you are spinning your wheels for a while, but people prefer it over doing a bulk. I still have loose skin, so that sag of yours may always be there, but mine tucks into my underwear or bikini.
As you know, having a lean stomach comes from low body fat. It also comes from having adequate lean mass, which sounds like the part you are going to need to work on. 19% is pretty low and should have eliminated most of that fat pocket.0 -
OK, here's a question that is coming to mind for me lately...
What to do with middle aged and skinny fat? I'm heading to the low end of my "healthy" BMI range, which does suit my bone structure (very slight build...think 28 bra band size and has to have watches and bracelets cut down, etc) but I do not want to cut too far down. I've been lifting for a couple of month, love the slight definition I see in my arms and legs, REALLY LOVE feeling strong and energetic all the time!
But, there it is. The pudge. Right there, around the spot where my waist used to be. Overflowing from my sensible "mid-rise" mom jeans. Squishy. Puffy. I've lost enough weight that the skin sag is again noticable (has been there since I had my 3rd baby....), and I know that will likely always be around to some extent. But, the fat pocket...will it go? Can it go if I am eating at maintenance/recomp, or is a deficit needed?
I have kind of a hard limit in my head, a weight that if I hit, I will not continue to eat at deficit. I'm just wondering if, when I get there, the fat I've got will be the fat I always have...
(Stats if they matter: I'm 5'6", CW 125, 45 years old, 19% BF according to calipers, 21% according to measurements. I am currently aiming for 120 final weight, will go into immediate bulk if I hit 115, which is where I was steadily pre-kids...almost 20 years ago.)
You could get there through recomposition. It may feel slow and like you are spinning your wheels for a while, but people prefer it over doing a bulk. I still have loose skin, so that sag of yours may always be there, but mine tucks into my underwear or bikini.
As you know, having a lean stomach comes from low body fat. It also comes from having adequate lean mass, which sounds like the part you are going to need to work on. 19% is pretty low and should have eliminated most of that fat pocket.
Yeah, that's the source of my frustration...it shouldn't be there anymore! I expect the skin sag to remain, after my 3rd baby, I danced with PPD and dropped down to barely over 100 pounds...I still needed shapewear under close fitting dresses, because of the skin. Unfortunately, it's too high to tuck in a bikini, it's up high, making my navel all cat-butt looking.
I am OK with taking my time doing recomp. My big worry (and why lifting is an extra-important thing for me) is bone density. Not only because of my aforementioned small bones, but I've already lost an inch of height and according to my Dr I am still 10 years away from menopause. Hoping I can get my GP to sign off on a DEXA scan to get a baseline bone density and also give me the real scoop on my body fat %. I'm suspicious that perhaps I'm higher than the calipers would have one think, based on the belleh. However, I won't be severely underweight again, if I can help it, so I'll take my time and pick up some heavy stuff and hope for a good recomp.
PS: Thank you for all your wise information and general awesomeness. You are a rock star, lady.0 -
Thanks for the info.
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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!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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Yeah rigbt im lisonjee weight but no belly fat and yesr day i gain 1 pound and inchest on my body that is disgasting i dont want to be muscular i mean but i dont want to be fat either
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laurabadgirl1D wrote: »Yeah rigbt im lisonjee weight but no belly fat and yesr day i gain 1 pound and inchest on my body that is disgasting i dont want to be muscular i mean but i dont want to be fat either
I'm not sure what you are hoping I can do for you. Very very few women will get muscular from lifting and you may find it is really nice to be stronger. You also need to stop saying horrible stuff about yourself. If you can't love yourself now you won't magically love yourself when you reach your goal.
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laurabadgirl1D wrote: »Yeah rigbt im lisonjee weight but no belly fat and yesr day i gain 1 pound and inchest on my body that is disgasting i dont want to be muscular i mean but i dont want to be fat either
I'm not sure what you are hoping I can do for you. Very very few women will get muscular from lifting and you may find it is really nice to be stronger. You also need to stop saying horrible stuff about yourself. If you can't love yourself now you won't magically love yourself when you reach your goal.
Great reply!
Laura, it sounds like you have mental body issues you need to deal with, not weight loss issues. Keep in mind that a sudden gain in weight and swelling is more likely to be bloating from diet or Time of Month issues than actual weight gain.1 -
laurabadgirl1D wrote: »Yeah rigbt im lisonjee weight but no belly fat and yesr day i gain 1 pound and inchest on my body that is disgasting i dont want to be muscular i mean but i dont want to be fat either
I'm not sure what you are hoping I can do for you. Very very few women will get muscular from lifting and you may find it is really nice to be stronger. You also need to stop saying horrible stuff about yourself. If you can't love yourself now you won't magically love yourself when you reach your goal.
Great answer.
Laurabadgirl, from your username to your "disgusting" comment to your GIF, it sounds like you need a self-esteem infusion. Try looking at the stuff your body can DO (and getting strong means doing more and more things you never thought you could do!) rather than what it looks like. And, please, talk to a counselor if you are truly feeling that awful about yourself. You shouldn't have to go through life feeling that badly.0 -
Bump0
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are online weight loss programs any usefull? i am thinking of insanity workout, any ideas?0
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mhanispeedy wrote: »are online weight loss programs any usefull? i am thinking of insanity workout, any ideas?
Yes, if you stick to the program (Insanity) and make sure to eat at a proper deficit for yourself to lose weight. It is very important to track what you eat. Otherwise, how would you know if you're eating at a deficit or not?
My diet has been the key for myself. I went months in the gym and maybe lost 2 or 3 pounds max even though I was training twice a day. I realized I was eating too much or at maintenance, which in hindsight is probably good b/c I did build a little muscle and get a little stronger. But, I wasn't losing body fat like I wanted.0 -
Those online workouts are probably primarily cardio with some body weight calisthenics mixed in. They may help you with weight loss and general fitness, but they are not equivalent to the type of weight training recommended in the OP.0
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Thanks for the suggestions , ill try it for sure then0
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I did the 30 day plank challenge last winter, and can easily do 2 minutes now, which i think is awesome. so i do 3 x 2 min planks a day, plus some side planks which i hold for a minute. I mouth wash twice a day for 60 seconds and have combined this with holding a squat!! ha ha! multi-tasking at its finest!!0
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Hi, i was wondering...Based on the fact that you have lost 40lb on 1200 calories diet, does it mean that you will have to reduce caloric intake even more to loose more weight because lighter body needs less amount of energy to function?
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mmatusevici1 wrote: »Hi, i was wondering...Based on the fact that you have lost 40lb on 1200 calories diet, does it mean that you will have to reduce caloric intake even more to loose more weight because lighter body needs less amount of energy to function?
@mmatusevici1 I didn't lose my weight on 1200 calories. That was far too low for me. I ate around 1600-1800 calories.
You are correct that we have to adjust our intake as we lose weight, but if you take steps to maintain your lean mass (adequate protein and lifting weights) then the adjustments will be fairly small. 1200 calories is only appropriate for a small portion of the community. I suggest you use an online calculator (like I mentioned in the first post) to determine what your maintenance calories should be, then subtract 20% from that. That's an appropriate intake.0 -
I still need to lose 25 pounds, and read crunches won't help my stomach? I been doing them0
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heather0709 wrote: »I still need to lose 25 pounds, and read crunches won't help my stomach? I been doing them
Crunches won't help you lose belly fat, but they can help strengthen your abs and core especially if you do weighted cruches with a dumbbell or plate. To lose belly fat, you need a calorie deficit (and cardio).0 -
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!
Just bringing the OP forward for good advice that still stands...for new posters asking about low calorie intake, spot training, and cardio.0 -
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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Thank you for sharing0
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I'm chiming in with the masses. You're great
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