Should I Lose More Weight?
Kelll12123
Posts: 212 Member
I've lost about 50 pounds in the last year and I'm thinking about beginning to maintain my current weight and focus more on fitness. I'm 5'6" and under 125 pounds. I could lose almost 10 more and still be a healthy weight, but I never imagined I'd have to get all the way to the bottom of the healthy weight category.
As you can see, my stomach is my problem area. I've been doing an ab routine that leaves me sore and tired. I've also been running 20-30 miles a week.
I guess my question is... To see more results on my stomach, should I lose another 5-10 pounds as I exercise more, or should I begin to maintain and continue exercising?
Also, does anyone recommend any specific workouts, specifically to build muscle in the abdominals at home? (I have access to a gym now, but won't all summer). I know you can't spot reduce fat, but I'd really like to become generally more tone and fit.
Thanks in advance.
As you can see, my stomach is my problem area. I've been doing an ab routine that leaves me sore and tired. I've also been running 20-30 miles a week.
I guess my question is... To see more results on my stomach, should I lose another 5-10 pounds as I exercise more, or should I begin to maintain and continue exercising?
Also, does anyone recommend any specific workouts, specifically to build muscle in the abdominals at home? (I have access to a gym now, but won't all summer). I know you can't spot reduce fat, but I'd really like to become generally more tone and fit.
Thanks in advance.
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Replies
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Definitely fcus on fitness first, regardless of whether you decide to loose more weight or not. Are you interested in any other sports besides running, eg, swimming, diving, golf, yoga, etc?0
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Lift weights and don't worry about the scale.0
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Try lifting heavy. You will be amazed at the body transformation you will see. Try stronlifts 5x5 for a really basic program, or NROL4W, or strong curves. Not having access to a gym or weights will be tough over the summer though. Take a look at threads about women lifting and you will see amazing before and after pictures, some of them are the same weight and some are even a couple of pounds heavier than the "before" picture, but look so much more amazing than when they were "skinny fat"
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If you don't have access to gym equipment I'd aim to lose 0.5-1lb per week over the summer then when you have access to equipment again start a lifting program while on a small surplus of about 250 calories.0
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I'm 5ft4 and have gone down from 131 pounds to 116, and am working towards 112 - this would put me right at the bottom bit of the healthy BMI, and around 16% bodyfat. 5 months ago I used to have a poorly back due to office job and no core strength, but since January I've been doing Insanity program (currently on the second round) and can't recommend it enough! Massive increase in overall fitness, whole body strength increase and definition, back problems gone, got 6 pack starting to show up through whatever tummy fat is left....
Weightloss and fitness can easily come together if you find something fun to do - like picking up a program to follow and making MFP friends on the same program who encourage and support each other. You're welcome to add me as a friend if you like
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Do more squats, sit ups, planks and other core workouts that helps out the ab region0
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I think from your photos that some of your problem is posture. I would recommend not worrying about losing any more weight and do some strength and toning work to improve muscle tone and posture. I know a lot of people get great results with lifting so that would be worth a shot NROLFW is supposed to be excellent.0
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Time to lift heavy. You need a progressive lifting plan.
Strong lifts 5x5 for example.
At this point losing more weight is just going to make your stomach look bigger in comparison to the rest of your body. OR even worse you could end up as the dreaded "skinny fat". As others are saying, time to put away the scale and bust out the tape measure.
You can check this out too, since no gym.
http://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine
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I would hardly call your stomach a problem area. But to get you where it sounds like you want to be, I would suggest starting a strength program and eating at or near maintenance. Toss the scale, and use the mirror to judge progress from here out. You can continue running if you enjoy it. But you're not likely to get where you want without strength training. It can be either at the gym or bodyweight moves when you don't have access. Both can be equally as effective.0
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Like others have said above, lift heavy while you can. Eat at maintenance or continue to cut, that's up to you but to get the results you want, you'll need to decrease your overall body fat. I've never done it personally but I've heard people get results from things like P90X, Insanity, and Resistance band workouts, when you don't have access to a gym those could be things to look into.0
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You don't need to do an ab workout to improve your stomach, you need to lose fat. I'd suggest a proper lifting program - you won't be able to grow a great deal with workouts at home unless you've got some decent equipment or weights0
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I don't think your stomach is a problem area at all. Be very careful with your body fat percentage. It is unhealthy for women to be very low body fat, much of our overall health has to do with having a healthy cycle and the pituitary gland recognizing "OK, I've got enough in the tank to carry a healthy baby to term without sacrificing my own health." If your BF gets too low you run the risk of the pitutary gland telling the body the opposite, then you stop ovulating, stop menstrating and that is not good, even if you don't want to have a baby. A healthy monthly cycle helps boost your seritonine levels leading up to ovulation, then after the progesterone helps calm things down. This has nothing to do with women not being equal to men, it's just how we are physically different from men because we are the ones who carry the baby, not them. Lift heavy things, be a beast in the gym, but make sure to balance that with healthy eating and do not put unrealistic and unhealthy goals on your shape.0
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Your stomach looks fine, but if you want to improve it, I'd start lifting heavy...like yesterday.
I'd take measurements and progress pictures and not worry about the scale so much.0 -
juleszephyr wrote: »I think from your photos that some of your problem is posture. I would recommend not worrying about losing any more weight and do some strength and toning work to improve muscle tone and posture. I know a lot of people get great results with lifting so that would be worth a shot NROLFW is supposed to be excellent.
And this. Standing up straight with shoulders back can do wonders for your appearance.0 -
Pick up some heavy stuff. Put it back down. Repeat.0
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VCFernandez13 wrote: »Do more squats, sit ups, planks and other core workouts that helps out the ab region
Don't do that. You cannot spot reduce one area.
Read this thread: http://community.myfitnesspal.com/en/discussion/1161603/so-you-want-a-nice-stomach/p1
Don't lose more weight, try heavy lifting, as above SL5X5 or New Rules of Lifting For Women as a starter program.
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Just going by your pictures, I think you'd benefit from working on building muscle for a while, not losing more weight.
I mean, the only part that's even a little bit soft is your hips / lower abdomen, and that's supposed to happen for women!
Start eating at maintenance or a slight surplus, with emphasis on protein, and progress in lifting heavier & heavier weights.
It will be slow, and you might not actually build much muscle (it's hard for women, but can happen slowly), but you'll
see a change in measurements & appearance.0 -
If I were you I'd move into maintenance and start to lift heavy things. There are loads of heavy lifting programs, find one you like and start following it. You'll see more changes in your body than dieting will ever bring.0
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Heavy weight routine, eating at maintenance or slightly under is what I would do.0
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Have you been lifting during your weight loss?
If not you probably lost a bunch of muscle and fat, if you lifted the whole time you would be lower BF% at current weight, or had a goal weight higher than you are now.
I would suggest eating maintenance and start a beginners weight lifting routine (starting strength, strong lifts 5x5, strong curves, or new rules of lifting)0 -
Look for workouts on YouTube that you can do at home. I really think you only need to work on toning and building muscle at this point. I don't think you need to lose more weight.0
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My goal weight is BMI 19.4, which, at your height, is 120 lbs.
That said, you need to work on your posture first and foremost. It looks like you're tilting your hips, slumping your shoulders, and curving your spine. That will create/emphasize abdominal fat (think about how everyone looks when they sit hunched over in a swimsuit).
You can't build muscle in a calorie deficit, so you're not going to add abs while you cut weight. If you want to lose a few more lbs slowly (.5/week), you can start a heavy lifting routine and gradually, over time, add calories until you're eating at maintenance, then at surplus.
Running 20-30 miles per week is aiding in your cardio-respiratory fitness and is probably helping you create a larger calorie deficit, but it wouldn't make you stronger or give you abs.0 -
Have you been lifting during your weight loss?
If not you probably lost a bunch of muscle and fat, if you lifted the whole time you would be lower BF% at current weight, or had a goal weight higher than you are now.
I would suggest eating maintenance and start a beginners weight lifting routine (starting strength, strong lifts 5x5, strong curves, or new rules of lifting)
^^^this is solid advice! And women especially, but also men although men do better on very low carb diets (see my post above), seriously if you don't have a ton of weight to lose don't completely cut the starchy veg. It feeds your beneficial bacteria and if you are active you need some carbs. I'm not saying you have to eat a baked potato and rice every day at every meal but up to 150g or even 200g of carbs/day when you are lifting heavy/active and a healthy weight will do you good. Eat healthy starchy veg but watch the refined sugar. If you are worried about your stomach (which once again I don't want you mistaking healthy female curves for a "problem area") if you cut down on the fructose you should see your stomach flatten because much of the fructose you take in gets stored as visceral fat, ie around your tummy.0 -
VCFernandez13 wrote: »Do more squats, sit ups, planks and other core workouts that helps out the ab region
Don't do that. You cannot spot reduce one area.
Read this thread: http://community.myfitnesspal.com/en/discussion/1161603/so-you-want-a-nice-stomach/p1
Don't lose more weight, try heavy lifting, as above SL5X5 or New Rules of Lifting For Women as a starter program.
Yes and no. While you can't "spot reduce" squats will lift the buttocks muscles and give you are more shapely backside. But they will not burn whatever fat is on top of said muscles any faster. Where your body deposits fat is heredity and diet.0 -
KombuchaCat wrote: »Have you been lifting during your weight loss?
If not you probably lost a bunch of muscle and fat, if you lifted the whole time you would be lower BF% at current weight, or had a goal weight higher than you are now.
I would suggest eating maintenance and start a beginners weight lifting routine (starting strength, strong lifts 5x5, strong curves, or new rules of lifting)
^^^this is solid advice! And women especially, but also men although men do better on very low carb diets (see my post above), seriously if you don't have a ton of weight to lose don't completely cut the starchy veg. It feeds your beneficial bacteria and if you are active you need some carbs. I'm not saying you have to eat a baked potato and rice every day at every meal but up to 150g or even 200g of carbs/day when you are lifting heavy/active and a healthy weight will do you good. Eat healthy starchy veg but watch the refined sugar. If you are worried about your stomach (which once again I don't want you mistaking healthy female curves for a "problem area") if you cut down on the fructose you should see your stomach flatten because much of the fructose you take in gets stored as visceral fat, ie around your tummy.
No, it does not.
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I_Will_End_You wrote: »KombuchaCat wrote: »Have you been lifting during your weight loss?
If not you probably lost a bunch of muscle and fat, if you lifted the whole time you would be lower BF% at current weight, or had a goal weight higher than you are now.
I would suggest eating maintenance and start a beginners weight lifting routine (starting strength, strong lifts 5x5, strong curves, or new rules of lifting)
^^^this is solid advice! And women especially, but also men although men do better on very low carb diets (see my post above), seriously if you don't have a ton of weight to lose don't completely cut the starchy veg. It feeds your beneficial bacteria and if you are active you need some carbs. I'm not saying you have to eat a baked potato and rice every day at every meal but up to 150g or even 200g of carbs/day when you are lifting heavy/active and a healthy weight will do you good. Eat healthy starchy veg but watch the refined sugar. If you are worried about your stomach (which once again I don't want you mistaking healthy female curves for a "problem area") if you cut down on the fructose you should see your stomach flatten because much of the fructose you take in gets stored as visceral fat, ie around your tummy.
No, it does not.
Yes, it does. Basic biology....0 -
I'm your height and started mid March at 133 trying to get to 123 just to fit in my clothes more comfortably again. I'm right at 129 now and am starting to shift my focus from weight to just my measurements. I'm not small framed, so the lowest weights wouldn't be healthy for myself.
I started with a slight deficit (aimed at .5 lb a week loss) and some cardio, gradually, adding in 2 circuit training at home sessions. But now I'm going to lower the cardio and increase the circuits to 3 times. Then try out lifting weights 2 times and 1 circuit session.
As for food, I need to swap some carbs for protein, still working on that
I would as others stated just a very slight cut if any at all, and incorporate strength/ lifting. That might cause some increase in weight if it is new to your muscles. (I gained 2 pounds for almost 3 weeks, it fell away as I got more used to pushing harder though)0 -
KombuchaCat wrote: »I_Will_End_You wrote: »KombuchaCat wrote: »Have you been lifting during your weight loss?
If not you probably lost a bunch of muscle and fat, if you lifted the whole time you would be lower BF% at current weight, or had a goal weight higher than you are now.
I would suggest eating maintenance and start a beginners weight lifting routine (starting strength, strong lifts 5x5, strong curves, or new rules of lifting)
^^^this is solid advice! And women especially, but also men although men do better on very low carb diets (see my post above), seriously if you don't have a ton of weight to lose don't completely cut the starchy veg. It feeds your beneficial bacteria and if you are active you need some carbs. I'm not saying you have to eat a baked potato and rice every day at every meal but up to 150g or even 200g of carbs/day when you are lifting heavy/active and a healthy weight will do you good. Eat healthy starchy veg but watch the refined sugar. If you are worried about your stomach (which once again I don't want you mistaking healthy female curves for a "problem area") if you cut down on the fructose you should see your stomach flatten because much of the fructose you take in gets stored as visceral fat, ie around your tummy.
No, it does not.
Yes, it does. Basic biology....
No. Recent studies have found a correlation between visceral fat and fructose consumption. (http://jn.nutrition.org/content/142/2/251.abstract Full text is free). "But when they controlled for visceral fat, the effect of fructose alone was weakened. " So it's a host of factors that contribute to visceral fat. Changing fructose consumption cannot be said to reliably reduce visceral fat, controlling for other factors.
As for the idea that visceral fat is around your "tummy" ... Visceral fat is the 'deep' fat that wraps around your organs. Subcutaneous fat is the fat that is located directly beneath the skin, on top of your abs. Abdominal fat is a combination of visceral and subcutaneous fat, but you have to reduce subcutaneous fat to get visible abs.0 -
I'm pretty much where you are - 5'6" 121lbs. I'm eating maintenance and lifting heavy.0
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KombuchaCat wrote: »I_Will_End_You wrote: »KombuchaCat wrote: »Have you been lifting during your weight loss?
If not you probably lost a bunch of muscle and fat, if you lifted the whole time you would be lower BF% at current weight, or had a goal weight higher than you are now.
I would suggest eating maintenance and start a beginners weight lifting routine (starting strength, strong lifts 5x5, strong curves, or new rules of lifting)
^^^this is solid advice! And women especially, but also men although men do better on very low carb diets (see my post above), seriously if you don't have a ton of weight to lose don't completely cut the starchy veg. It feeds your beneficial bacteria and if you are active you need some carbs. I'm not saying you have to eat a baked potato and rice every day at every meal but up to 150g or even 200g of carbs/day when you are lifting heavy/active and a healthy weight will do you good. Eat healthy starchy veg but watch the refined sugar. If you are worried about your stomach (which once again I don't want you mistaking healthy female curves for a "problem area") if you cut down on the fructose you should see your stomach flatten because much of the fructose you take in gets stored as visceral fat, ie around your tummy.
No, it does not.
Yes, it does. Basic biology....
Maybe basic biology according to fear mongering books and mocumentaries.
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