So you want a nice stomach
Replies
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This is so helpful thanks a million for posting!0
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Great 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!
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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).
Jumping back in, so tell me how it is not necessarily helpful.
Please explain that to me?
So go by just the rough average of say 100 cals burned per mile.
Say 10 minute miles (which we could say the average person could pull off)
Say they go for 40 minutes everyday.
That would equate to 400 cals extra burned.
Most people wouldn't come close to burning through their glycogen stores in 45 minutes. Assuming they are not sprinting for 45 minutes. So your precious muscles stay in tact and not used for energy AND you get the added bonus of 400 cals burned.
Oh, let's not forget all the added cardio bonus' you get to enjoy in the gym because of your cardio runs.
What is bizarre is your recommendation really REALLY heavy on the protein macro ratio then scared to death of the cardio monster.
What I find more funny than anything is the fact you have the usmc title in your name and you know damn well you wouldn't have anywhere close to the body you have now without all the fun cardio they made you do.
Other than that, two thumbs up.
Yeah I totally agree with this... cardio is important.. I didn't excerice at all... I started the gym 2 weeks ago & do at least an hour cardio 3 times a week & it's working 0 -
Laurafoxx81 wrote: »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).
Jumping back in, so tell me how it is not necessarily helpful.
Please explain that to me?
So go by just the rough average of say 100 cals burned per mile.
Say 10 minute miles (which we could say the average person could pull off)
Say they go for 40 minutes everyday.
That would equate to 400 cals extra burned.
Most people wouldn't come close to burning through their glycogen stores in 45 minutes. Assuming they are not sprinting for 45 minutes. So your precious muscles stay in tact and not used for energy AND you get the added bonus of 400 cals burned.
Oh, let's not forget all the added cardio bonus' you get to enjoy in the gym because of your cardio runs.
What is bizarre is your recommendation really REALLY heavy on the protein macro ratio then scared to death of the cardio monster.
What I find more funny than anything is the fact you have the usmc title in your name and you know damn well you wouldn't have anywhere close to the body you have now without all the fun cardio they made you do.
Other than that, two thumbs up.
Yeah I totally agree with this... cardio is important.. I didn't excerice at all... I started the gym 2 weeks ago & do at least an hour cardio 3 times a week & it's working
She never said cardio is not important. She said it isn't really all that necessary to achieve a nice stomach, and good body composition - which is true. As for the bolded... it's because you are now more active.0 -
Laurafoxx81 wrote: »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).
Jumping back in, so tell me how it is not necessarily helpful.
Please explain that to me?
So go by just the rough average of say 100 cals burned per mile.
Say 10 minute miles (which we could say the average person could pull off)
Say they go for 40 minutes everyday.
That would equate to 400 cals extra burned.
Most people wouldn't come close to burning through their glycogen stores in 45 minutes. Assuming they are not sprinting for 45 minutes. So your precious muscles stay in tact and not used for energy AND you get the added bonus of 400 cals burned.
Oh, let's not forget all the added cardio bonus' you get to enjoy in the gym because of your cardio runs.
What is bizarre is your recommendation really REALLY heavy on the protein macro ratio then scared to death of the cardio monster.
What I find more funny than anything is the fact you have the usmc title in your name and you know damn well you wouldn't have anywhere close to the body you have now without all the fun cardio they made you do.
Other than that, two thumbs up.
Yeah I totally agree with this... cardio is important.. I didn't excerice at all... I started the gym 2 weeks ago & do at least an hour cardio 3 times a week & it's working
@Laurafoxx81 You're more active, which is going to help. Doing that much cardio isn't necessary for fat loss. I hope you will consider some form of resistance/strength training as stated in my original post to ensure your weight loss comes from mostly fat.0 -
Good info in this thread. There's so much info I don't know where to start. I've been doing Crossfit for about a year 3x a week and a run or 3 in between, I've noticed muscle everywhere..: but my tummy hasn't changed. I eat natural foods, but I don't measure my proportions.
I need to get that figured out.
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jsmileyboy wrote: »Good info in this thread. There's so much info I don't know where to start. I've been doing Crossfit for about a year 3x a week and a run or 3 in between, I've noticed muscle everywhere..: but my tummy hasn't changed. I eat natural foods, but I don't measure my proportions.
I need to get that figured out.
You may be eating "natural foods", but if you aren't losing fat then your calories are still too high. You might want to start weighing your food and recording it accurately. That's the main key to losing weight.0 -
This post is going to help me a lot
thanks 0 -
Laurafoxx81 wrote: »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).
Jumping back in, so tell me how it is not necessarily helpful.
Please explain that to me?
So go by just the rough average of say 100 cals burned per mile.
Say 10 minute miles (which we could say the average person could pull off)
Say they go for 40 minutes everyday.
That would equate to 400 cals extra burned.
Most people wouldn't come close to burning through their glycogen stores in 45 minutes. Assuming they are not sprinting for 45 minutes. So your precious muscles stay in tact and not used for energy AND you get the added bonus of 400 cals burned.
Oh, let's not forget all the added cardio bonus' you get to enjoy in the gym because of your cardio runs.
What is bizarre is your recommendation really REALLY heavy on the protein macro ratio then scared to death of the cardio monster.
What I find more funny than anything is the fact you have the usmc title in your name and you know damn well you wouldn't have anywhere close to the body you have now without all the fun cardio they made you do.
Other than that, two thumbs up.
Yeah I totally agree with this... cardio is important.. I didn't excerice at all... I started the gym 2 weeks ago & do at least an hour cardio 3 times a week & it's working
@Laurafoxx81 You're more active, which is going to help. Doing that much cardio isn't necessary for fat loss. I hope you will consider some form of resistance/strength training as stated in my original post to ensure your weight loss comes from mostly fat.
Im not too bothered about loosing weight..I'm doing it more for toning so will that work? I also do rowing machine..bikes and stair master (free climber machine)0 -
Laurafoxx81 wrote: »Laurafoxx81 wrote: »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).
Jumping back in, so tell me how it is not necessarily helpful.
Please explain that to me?
So go by just the rough average of say 100 cals burned per mile.
Say 10 minute miles (which we could say the average person could pull off)
Say they go for 40 minutes everyday.
That would equate to 400 cals extra burned.
Most people wouldn't come close to burning through their glycogen stores in 45 minutes. Assuming they are not sprinting for 45 minutes. So your precious muscles stay in tact and not used for energy AND you get the added bonus of 400 cals burned.
Oh, let's not forget all the added cardio bonus' you get to enjoy in the gym because of your cardio runs.
What is bizarre is your recommendation really REALLY heavy on the protein macro ratio then scared to death of the cardio monster.
What I find more funny than anything is the fact you have the usmc title in your name and you know damn well you wouldn't have anywhere close to the body you have now without all the fun cardio they made you do.
Other than that, two thumbs up.
Yeah I totally agree with this... cardio is important.. I didn't excerice at all... I started the gym 2 weeks ago & do at least an hour cardio 3 times a week & it's working
@Laurafoxx81 You're more active, which is going to help. Doing that much cardio isn't necessary for fat loss. I hope you will consider some form of resistance/strength training as stated in my original post to ensure your weight loss comes from mostly fat.
Im not too bothered about loosing weight..I'm doing it more for toning so will that work? I also do rowing machine..bikes and stair master (free climber machine)
Cardio doesn't "tone". Tone is the result of lower body fat (which is achieved through diet and cardio) as well as having adequate lean mass (which is a result of resistance/strength training). Your workouts are almost completely cardio, so if you want the toned look you may need to think about lifting.0 -
Laurafoxx81 wrote: »Laurafoxx81 wrote: »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).
Jumping back in, so tell me how it is not necessarily helpful.
Please explain that to me?
So go by just the rough average of say 100 cals burned per mile.
Say 10 minute miles (which we could say the average person could pull off)
Say they go for 40 minutes everyday.
That would equate to 400 cals extra burned.
Most people wouldn't come close to burning through their glycogen stores in 45 minutes. Assuming they are not sprinting for 45 minutes. So your precious muscles stay in tact and not used for energy AND you get the added bonus of 400 cals burned.
Oh, let's not forget all the added cardio bonus' you get to enjoy in the gym because of your cardio runs.
What is bizarre is your recommendation really REALLY heavy on the protein macro ratio then scared to death of the cardio monster.
What I find more funny than anything is the fact you have the usmc title in your name and you know damn well you wouldn't have anywhere close to the body you have now without all the fun cardio they made you do.
Other than that, two thumbs up.
Yeah I totally agree with this... cardio is important.. I didn't excerice at all... I started the gym 2 weeks ago & do at least an hour cardio 3 times a week & it's working
@Laurafoxx81 You're more active, which is going to help. Doing that much cardio isn't necessary for fat loss. I hope you will consider some form of resistance/strength training as stated in my original post to ensure your weight loss comes from mostly fat.
Im not too bothered about loosing weight..I'm doing it more for toning so will that work? I also do rowing machine..bikes and stair master (free climber machine)
Cardio doesn't "tone". Tone is the result of lower body fat (which is achieved through diet and cardio) as well as having adequate lean mass (which is a result of resistance/strength training). Your workouts are almost completely cardio, so if you want the toned look you may need to think about lifting.
So im really new to excerice. . So what lifting should I be doing lol ( sorry if that sounds stupid I'm don't know much about the gym
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Laurafoxx81 wrote: »Laurafoxx81 wrote: »Laurafoxx81 wrote: »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).
Jumping back in, so tell me how it is not necessarily helpful.
Please explain that to me?
So go by just the rough average of say 100 cals burned per mile.
Say 10 minute miles (which we could say the average person could pull off)
Say they go for 40 minutes everyday.
That would equate to 400 cals extra burned.
Most people wouldn't come close to burning through their glycogen stores in 45 minutes. Assuming they are not sprinting for 45 minutes. So your precious muscles stay in tact and not used for energy AND you get the added bonus of 400 cals burned.
Oh, let's not forget all the added cardio bonus' you get to enjoy in the gym because of your cardio runs.
What is bizarre is your recommendation really REALLY heavy on the protein macro ratio then scared to death of the cardio monster.
What I find more funny than anything is the fact you have the usmc title in your name and you know damn well you wouldn't have anywhere close to the body you have now without all the fun cardio they made you do.
Other than that, two thumbs up.
Yeah I totally agree with this... cardio is important.. I didn't excerice at all... I started the gym 2 weeks ago & do at least an hour cardio 3 times a week & it's working
@Laurafoxx81 You're more active, which is going to help. Doing that much cardio isn't necessary for fat loss. I hope you will consider some form of resistance/strength training as stated in my original post to ensure your weight loss comes from mostly fat.
Im not too bothered about loosing weight..I'm doing it more for toning so will that work? I also do rowing machine..bikes and stair master (free climber machine)
Cardio doesn't "tone". Tone is the result of lower body fat (which is achieved through diet and cardio) as well as having adequate lean mass (which is a result of resistance/strength training). Your workouts are almost completely cardio, so if you want the toned look you may need to think about lifting.
So im really new to excerice. . So what lifting should I be doing lol ( sorry if that sounds stupid I'm don't know much about the gym.)
You can check out New Rules of Lifting for Women or Stronglifts or Bodybuilding.com has a bunch of free programs with videos for everything.0 -
Really like this Thread. Very informative for people that are unsure of where to start or how to maintain/proceed with weight loss and body composition.
I’ve been Personal Training for since 2001 and i love the support this thread gives.
Just to drop my 2 cents in. I’ve guineapig’d a lot of training regimes including most of your @ home fitness ie Tapout/Insanity/P90X etc. and tried a lot of supplements over the years. I am currently on the leangains.com regime and it seems to be amazing. It really uncomplicated a lot of diet/exercise issues.
Check it out if you get time0 -
I have been doing cardio and muscle training but none in my abdominal, I am still embarrassed that people will look at me and laugh. I just had a baby 3 months ago and I am currently slimming down towards 178 pounds I am also 5'2" which is way too much weight for my body. I want a flat tummy but I don't believe its possible anymore due to how much my belly stretched out from my pregnancy, I have awful stretch marks and I don't know what to do. I really want a flat tummy though will these steps work for me?0
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monicaashley668 wrote: »I have been doing cardio and muscle training but none in my abdominal, I am still embarrassed that people will look at me and laugh. I just had a baby 3 months ago and I am currently slimming down towards 178 pounds I am also 5'2" which is way too much weight for my body. I want a flat tummy but I don't believe its possible anymore due to how much my belly stretched out from my pregnancy, I have awful stretch marks and I don't know what to do. I really want a flat tummy though will these steps work for me?
3 months is not very long after giving birth. It took you 9 months to stretch your body out to carry your wee one, give it some time to move itself into its new normal.
Stretch marks may fade over time. Moisturizing will help a little with both the marks and the stretched skin, but, unfortunately, a lot of that mummy tummy that never goes away is genetic and at the cellular level. (The collagen and elastin content of your skin determines how much it "bounces back," and we all have variable levels...and it goes down as you age)
The steps usmcmp lays out are the steps that will "work" for everyone. We won't all get the same results because we all live in different bodies. But, her advice is good for everyone, male and female, post-pregnancy or no. People with medical limitations will need to adapt, but the principles of losing body fat and building/strengthening your overall musculature are rock solid.
When you say you are doing "muscle training," what do you mean? You don't need to do tons of dedicated ab work like crunches if you are doing compound lifts...the compound lifts will give you lots of core strength if your form is good.0 -
I have just been using the machines to strengthen my arms and shoulders I don't know If that helps my core out though0
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Machines aren't as good as free weights because they isolate specific muscles rather than engaging whole chains of muscle groups.
Look in to the free weight programs usmcmp recommended. (Strong Lifts 5x5, New Rules of Lifting for Women, Starting Strength, Strong Curves) You will get a more effective workout by using these programs because you will be strengthening not just your arms and shoulders, but your legs and back and core and bum.
(And, as a busy mum, you will be so happy to get so much of your body worked out in a basic program. It's a super time saver over the plan that a gym might try to sell you...machine circuits that take an hour to complete? NAH.)2 -
monicaashley668 wrote: »I have been doing cardio and muscle training but none in my abdominal, I am still embarrassed that people will look at me and laugh. I just had a baby 3 months ago and I am currently slimming down towards 178 pounds I am also 5'2" which is way too much weight for my body. I want a flat tummy but I don't believe its possible anymore due to how much my belly stretched out from my pregnancy, I have awful stretch marks and I don't know what to do. I really want a flat tummy though will these steps work for me?
I had two babies. While I was obese. I stayed obese for another two years before making changes that stick. I didn't learn the steps I listed until the last few years. The steps in this thread work, even for moms.
The stretch marks will always be there. They will fade over time. You may end up with extra skin (I still have extra skin that tucks into my underwear). It is possible to have a flat stomach after having kids and those of us who have had kids will find strength training even more valuable.
Skip the machines and go to the free weights. Bodybuilding.com has some great programs (you may like this one as a beginner http://www.bodybuilding.com/fun/jamie-eason-livefit-trainer.html ) or use one of the others mentioned. Working just upper body isn't going to get you the progress you want. Our legs require stabilization of the core, plus they are large muscles. That means you get more for your core out of working them.0 -
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).
Jumping back in, so tell me how it is not necessarily helpful.
Please explain that to me?
So go by just the rough average of say 100 cals burned per mile.
Say 10 minute miles (which we could say the average person could pull off)
Say they go for 40 minutes everyday.
That would equate to 400 cals extra burned.
Most people wouldn't come close to burning through their glycogen stores in 45 minutes. Assuming they are not sprinting for 45 minutes. So your precious muscles stay in tact and not used for energy AND you get the added bonus of 400 cals burned.
Oh, let's not forget all the added cardio bonus' you get to enjoy in the gym because of your cardio runs.
What is bizarre is your recommendation really REALLY heavy on the protein macro ratio then scared to death of the cardio monster.
What I find more funny than anything is the fact you have the usmc title in your name and you know damn well you wouldn't have anywhere close to the body you have now without all the fun cardio they made you do.
Other than that, two thumbs up.
Well said mate.
Not to mention overweight people generally have poor stamina and endurance. Cardio is great for your heart, lungs and blood flow. Which means any physical activity you do gets easier, from walking to the train station to having way better sex. Seriously guys it is unbelievable, what improved blood flow and stamina will do for your sexual activities.
Also I completely agree on the way over the top protein macro.0
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