So you want a nice stomach
Replies
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I am a heavy cardio person myself, being a triathlete. However, when losing weight you lose both fat and muscle. The lifting will reduce the amount of muscle you lose during the weight loss. I do regret no doing any lifting during the past 6 months I lost 50 lbs.0
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stephaniesegersconey wrote: »Came here via link on another thread. I noticed (on page one) #4 of your great advice was deemed cringe worthy. What is wrong with Cardio? I'm slowly but surely readjusting my lifestyle to get healthier, and Cardio is a big part of my journey. Is it a bodybuilding thing to limit/restrict cardiovascular exercise?
@stephaniesegersconey It is not a "bodybuilding thing" to limit cardio. I've explained many times over the last 66 pages why I suggest not doing tons of cardio. If you enjoy cardio, do it. If you don't enjoy cardio there's no reason to stress yourself out over it. I personally don't do much cardio. I find that the physical and mental stress of cardio takes a larger toll on my body compared the the small calorie burn I get from it. I do some cardio because of the benefits. I suggest cardio as a minor part of weight loss because it's the opposite of what most people have heard their whole lives and cardio is not at all necessary for fat loss.0 -
Thought this article, Why Are You Doing Situps? by Mark Rippetoe, was extremely interesting, and reminded me of what @usmcmp wrote about trying to remove water from a sponge (spot reducing).0
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stephaniesegersconey wrote: »Came here via link on another thread. I noticed (on page one) #4 of your great advice was deemed cringe worthy. What is wrong with Cardio? I'm slowly but surely readjusting my lifestyle to get healthier, and Cardio is a big part of my journey. Is it a bodybuilding thing to limit/restrict cardiovascular exercise?
@stephaniesegersconey It is not a "bodybuilding thing" to limit cardio. I've explained many times over the last 66 pages why I suggest not doing tons of cardio. If you enjoy cardio, do it. If you don't enjoy cardio there's no reason to stress yourself out over it. I personally don't do much cardio. I find that the physical and mental stress of cardio takes a larger toll on my body compared the the small calorie burn I get from it. I do some cardio because of the benefits. I suggest cardio as a minor part of weight loss because it's the opposite of what most people have heard their whole lives and cardio is not at all necessary for fat loss.
I apologize. Didn't read through the other 66 pages, but this is a reminder to do so in the future. I wasn't trying to irritate you. Again, I apologize. The rest of your reply is understood. Thanks for it.1 -
I need help because I'm not losing the fat layer that I want to. I am gaining weight instead. I workout every day. SL every other day then Kettlebell swings every day this month only for a challenge and to try to get my body to lose fat. I am 58 years old. 5'5" tall.
Workout program
Squats- 125
OHP- 60
BP - 80
BR- 85
DL- 150
Non SL day- KB 500 X 25#
SL day- KB 250 x 30#
I am also just starting to add back 45 minutes of leisurely freestyle swimming on Tuesday and Thursday. Now that the weather is warmer I will be able to walk up to 5 miles a day. I have a German Shepherd puppy that needs the exercise.
I eat 1500-1600 calories and am still gaining weight. I am an insomniac so I am somewhat sedentary and drink a Mt Dew to wake me up. Hate coffee! I went from 149 # up to 154#. I don't even want to log it because I'm so disappointed with myself.
Any help you could give me would be greatly appreciated!0 -
fanncy0626 wrote: »I need help because I'm not losing the fat layer that I want to. I am gaining weight instead. I workout every day. SL every other day then Kettlebell swings every day this month only for a challenge and to try to get my body to lose fat. I am 58 years old. 5'5" tall.
Workout program
Squats- 125
OHP- 60
BP - 80
BR- 85
DL- 150
Non SL day- KB 500 X 25#
SL day- KB 250 x 30#
I am also just starting to add back 45 minutes of leisurely freestyle swimming on Tuesday and Thursday. Now that the weather is warmer I will be able to walk up to 5 miles a day.
I eat 1500-1600 calories and am still gaining weight. I am an insomniac so I am somewhat sedentary and drink a Mt Dew to wake me up. Hate coffee! I went from 149 # up to 154#. I don't even want to log it because I'm so disappointed with myself.
Any help you could give me would be greatly appreciated!
Do you weigh all of your food and log accurately? Have you run your stats through multiple calculators to determine if your calorie goal is appropriate for you?
These two things are the most likely cause of your problems. If you can honestly say that you log 100% accurately and that your calorie goal is appropriate I highly suggest seeing your doctor for a physical and blood work.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. http://iifym.com/iifym-calculator/ (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 .8 grams to 1 gram 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 you0
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fanncy0626 wrote: »I need help because I'm not losing the fat layer that I want to. I am gaining weight instead. I workout every day. SL every other day then Kettlebell swings every day this month only for a challenge and to try to get my body to lose fat. I am 58 years old. 5'5" tall.
Workout program
Squats- 125
OHP- 60
BP - 80
BR- 85
DL- 150
Non SL day- KB 500 X 25#
SL day- KB 250 x 30#
I am also just starting to add back 45 minutes of leisurely freestyle swimming on Tuesday and Thursday. Now that the weather is warmer I will be able to walk up to 5 miles a day.
I eat 1500-1600 calories and am still gaining weight. I am an insomniac so I am somewhat sedentary and drink a Mt Dew to wake me up. Hate coffee! I went from 149 # up to 154#. I don't even want to log it because I'm so disappointed with myself.
Any help you could give me would be greatly appreciated!
Do you weigh all of your food and log accurately? Have you run your stats through multiple calculators to determine if your calorie goal is appropriate for you?
These two things are the most likely cause of your problems. If you can honestly say that you log 100% accurately and that your calorie goal is appropriate I highly suggest seeing your doctor for a physical and blood work.
I do weight my food and log accurately. I don't eat clean though. Are you able to look at my diary? My blood work is excellent as of less then a year ago. Because of my insomnia I am in bed from 8-10 hours. I have had insomnia for 7 years and have seen a Dr. Because of bad reaction to sleep aids I don't take anything. I'm also retired so can be lazy. I'm pretty lazy except when doing the above workout and activities.
MFP sets my calories at 1200. I have used several of the calculators that you suggested. I just used your above link and my calories should be around 1538.0 -
fanncy0626 wrote: »fanncy0626 wrote: »I need help because I'm not losing the fat layer that I want to. I am gaining weight instead. I workout every day. SL every other day then Kettlebell swings every day this month only for a challenge and to try to get my body to lose fat. I am 58 years old. 5'5" tall.
Workout program
Squats- 125
OHP- 60
BP - 80
BR- 85
DL- 150
Non SL day- KB 500 X 25#
SL day- KB 250 x 30#
I am also just starting to add back 45 minutes of leisurely freestyle swimming on Tuesday and Thursday. Now that the weather is warmer I will be able to walk up to 5 miles a day.
I eat 1500-1600 calories and am still gaining weight. I am an insomniac so I am somewhat sedentary and drink a Mt Dew to wake me up. Hate coffee! I went from 149 # up to 154#. I don't even want to log it because I'm so disappointed with myself.
Any help you could give me would be greatly appreciated!
Do you weigh all of your food and log accurately? Have you run your stats through multiple calculators to determine if your calorie goal is appropriate for you?
These two things are the most likely cause of your problems. If you can honestly say that you log 100% accurately and that your calorie goal is appropriate I highly suggest seeing your doctor for a physical and blood work.
I do weight my food and log accurately. I don't eat clean though. Are you able to look at my diary? My blood work is excellent as of less then a year ago. Because of my insomnia I am in bed from 8-10 hours. I have had insomnia for 7 years and have seen a Dr. Because of bad reaction to sleep aids I don't take anything. I'm also retired so can be lazy. I'm pretty lazy except when doing the above workout and activities.
MFP sets my calories at 1200. I have used several of the calculators that you suggested. I just used your above link and my calories should be around 1538.
Your diary isn't public. Clean eating isn't going to magically make you lose weight. I highly suggest at this point that you start your own thread to ask questions. That way you can get a variety of feedback by other users and not just a one on one talk about possible solutions in this thread.0 -
Sorry I just thought you were the expert.0
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fanncy0626 wrote: »Sorry I just thought you were the expert.
I don't think anyone here is an expert, but we would be going back and forth for multiple pages about what needs to change. You were gaining and that indicates that you have been eating too many calories. That's pretty much what it's going to come down to. I could give you fancy methods of cycling calories, cycling carbs, dropping cardio, fasted cardio, intermittent fasting, HIIT, or a variety of other things that possibly give athletes a 1% edge. If you aren't losing and your blood work is fine you need to reconsider calorie intake. The online calculators have limitations, so don't take those numbers as gospel. I know when I'm not losing it's because I'm "tasting" everything I come across and not counting it.2 -
I do intermittent fasting already. I take the best concepts from 8 hour diet, 5:2, Become a Fat Burning Machine. I don't eat until 12:00 noon and I do my workout during fast. I don't taste things and not log. Pre weigh my food before I cook. I don't do cardio. Just starting to walk and swim. Mostly to move instead of sitting around. I will research calorie and carb cycling. Maybe that will help. Thanks anyhow! I love how you help people.0
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fanncy0626 wrote: »I do intermittent fasting already. I take the best concepts from 8 hour diet, 5:2, Become a Fat Burning Machine. I don't eat until 12:00 noon and I do my workout during fast. I don't taste things and not log. Pre weigh my food before I cook. I don't do cardio. Just starting to walk and swim. Mostly to move instead of sitting around. I will research calorie and carb cycling. Maybe that will help. Thanks anyhow! I love how you help people.
I think it's time for you to go back to the basics. Sometimes you figure out what you're missing that way. No need to make it complicated. All those methods provide a very tiny edge to people already at the peak of dieting and training.2 -
Reading some of the posts here may have answered my question... basically, getting a flat stomach is the hardest thing I've tried doing and never succeeded!
i'm 34, I do the insanity programme 3 times a week and weight train 3-4 times per week. having 1-2 days off.
when I was young, I had a kidney operation which left me with a scar around my hip/waist area. this kind of makes me have a small bulge around my lower mid section. I believe this could be a reason why its harder for me to get a flat stomach and maybe I need to work harder to getting a low bodyfat percentage to see a relatively flat(ish) stomach. anyone in the same boat as me? anyone who can maybe provide me with some tips?0 -
Reading some of the posts here may have answered my question... basically, getting a flat stomach is the hardest thing I've tried doing and never succeeded!
i'm 34, I do the insanity programme 3 times a week and weight train 3-4 times per week. having 1-2 days off.
when I was young, I had a kidney operation which left me with a scar around my hip/waist area. this kind of makes me have a small bulge around my lower mid section. I believe this could be a reason why its harder for me to get a flat stomach and maybe I need to work harder to getting a low bodyfat percentage to see a relatively flat(ish) stomach. anyone in the same boat as me? anyone who can maybe provide me with some tips?
Everyone has to have a low body fat percentage to have a flat stomach, it has nothing to do with the kidney operation scar. The main difference you might see is that your skin doesn't lay flat once you lose the fat and that's a matter of scar tissue having bonded to the muscle. Deep tissue massage can help you break some of that up and improve the appearance. You're still going to have to diet like everyone else to lose the fat.0 -
@usmcmp, my apologies if you've already answered this. I've read this thread in the past and try to skim new posts regularly but I likely have missed something.
Question: My assumption is that if a person is prone to gaining first/losing last in the stomach area, that's pretty much a constant. In other words, if I get down to the point where my stomach fat is at a healthy level but then gained again, the fat would tend to accumulate there first again and not suddenly start going to my thighs first. In that case, should somebody with stretched/loose skin wait longer before trying to add mass, in order to give the skin time to shrink up so the fat isn't spread over a larger surface area? My fear is getting to a decent fat level on my stomach and then trying to add mass and ending up with the same skin roll I started with.0 -
@usmcmp, my apologies if you've already answered this. I've read this thread in the past and try to skim new posts regularly but I likely have missed something.
Question: My assumption is that if a person is prone to gaining first/losing last in the stomach area, that's pretty much a constant. In other words, if I get down to the point where my stomach fat is at a healthy level but then gained again, the fat would tend to accumulate there first again and not suddenly start going to my thighs first. In that case, should somebody with stretched/loose skin wait longer before trying to add mass, in order to give the skin time to shrink up so the fat isn't spread over a larger surface area? My fear is getting to a decent fat level on my stomach and then trying to add mass and ending up with the same skin roll I started with.
@jemhh If you tend to hold most of your weight in the stomach area you would probably start refilling that area if you did a bulk. It's why recomposition is suggested a lot on here rather than a bulk. Sometimes age and dieting history will impact where we store fat. In 2013 my legs were last to lean out, but my current cut is showing almost all the progress in my legs. I would say the only positive to coming directly out of a cut and into a bulk is that hormones tend to be primed for growth. I do think overall that recomposition is the best choice for most people who do not have bodybuilding/figure/bikini/physique competition related goals.0 -
Reading some of the posts here may have answered my question... basically, getting a flat stomach is the hardest thing I've tried doing and never succeeded!
i'm 34, I do the insanity programme 3 times a week and weight train 3-4 times per week. having 1-2 days off.
when I was young, I had a kidney operation which left me with a scar around my hip/waist area. this kind of makes me have a small bulge around my lower mid section. I believe this could be a reason why its harder for me to get a flat stomach and maybe I need to work harder to getting a low bodyfat percentage to see a relatively flat(ish) stomach. anyone in the same boat as me? anyone who can maybe provide me with some tips?
Everyone has to have a low body fat percentage to have a flat stomach, it has nothing to do with the kidney operation scar. The main difference you might see is that your skin doesn't lay flat once you lose the fat and that's a matter of scar tissue having bonded to the muscle. Deep tissue massage can help you break some of that up and improve the appearance. You're still going to have to diet like everyone else to lose the fat.
That's interesting to hear! Maybe I was making excuses for myself. As you said earlier none of us are experts but your advice has been taken on board and I will strive to get to the point of happiness which is flat and toned. Thanks USMCMP0 -
@usmcmp, my apologies if you've already answered this. I've read this thread in the past and try to skim new posts regularly but I likely have missed something.
Question: My assumption is that if a person is prone to gaining first/losing last in the stomach area, that's pretty much a constant. In other words, if I get down to the point where my stomach fat is at a healthy level but then gained again, the fat would tend to accumulate there first again and not suddenly start going to my thighs first. In that case, should somebody with stretched/loose skin wait longer before trying to add mass, in order to give the skin time to shrink up so the fat isn't spread over a larger surface area? My fear is getting to a decent fat level on my stomach and then trying to add mass and ending up with the same skin roll I started with.
@jemhh If you tend to hold most of your weight in the stomach area you would probably start refilling that area if you did a bulk. It's why recomposition is suggested a lot on here rather than a bulk. Sometimes age and dieting history will impact where we store fat. In 2013 my legs were last to lean out, but my current cut is showing almost all the progress in my legs. I would say the only positive to coming directly out of a cut and into a bulk is that hormones tend to be primed for growth. I do think overall that recomposition is the best choice for most people who do not have bodybuilding/figure/bikini/physique competition related goals.
Ok, that makes sense. Thank you for the thorough and fast reply!0 -
You can create a good deficit with cardio though.1
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Sailor_Moon86 wrote: »You can create a good deficit with cardio though.
Most people don't burn a significant amount of calories through cardio. Also, for many the stress of doing cardio physically and psychologically isn't worth the small calorie burn. There's also the mentality of "earning your food" with creating a deficit through cardio, which often results in people overestimating their cardio burn and blowing the deficit with reward eating. It's better to focus on intake rather than exercise to create the deficit. There are reasons to do cardio, but few people should be using cardio to actually create the deficit.4 -
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Most people don't burn a significant amount of calories through cardio. Also, for many the stress of doing cardio physically and psychologically isn't worth the small calorie burn. There's also the mentality of "earning your food" with creating a deficit through cardio, which often results in people overestimating their cardio burn and blowing the deficit with reward eating. It's better to focus on intake rather than exercise to create the deficit. There are reasons to do cardio, but few people should be using cardio to actually create the deficit.
Great statement1 -
Remember. 4 oz equals 1/2 cup. Maybe that helps. I'm a measured not a weigher.0
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mwinslow69 wrote: »Remember. 4 oz equals 1/2 cup. Maybe that helps. I'm a measured not a weigher.
@mwinslow69 No.
https://www.youtube.com/watch?v=JVjWPclrWVY 1 -
mwinslow69 wrote: »Remember. 4 oz equals 1/2 cup. Maybe that helps. I'm a measured not a weigher.
You're mixing up fluid ounces and ounces. One is a volume measurement and one is a weight measurement. 4 fluid ounces = 1/2 cup by volume. But when weighing various foods, 4 ounces will fit into different cup sizes depending on the food.2 -
Dmwinslow69 wrote: »Remember. 4 oz equals 1/2 cup. Maybe that helps. I'm a measured not a weigher.
@mwinslow69 No.https://www.youtube.com/watch?v=JVjWPclrWVYmwinslow69 wrote: »Remember. 4 oz equals 1/2 cup. Maybe that helps. I'm a measured not a weigher.
@mwinslow69 No.https://www.youtube.com/watch?v=JVjWPclrWVYmwinslow69 wrote: »Remember. 4 oz equals 1/2 cup. Maybe that helps. I'm a measured not a weigher.
@mwinslow69 No.https://www.youtube.com/watch?v=JVjWPclrWVYdiannethegeek wrote: »mwinslow69 wrote: »Remember. 4 oz equals 1/2 cup. Maybe that helps. I'm a measured not a weigher.
You're mixing up fluid ounces and ounces. One is a volume measurement and one is a weight measurement. 4 fluid ounces = 1/2 cup by volume. But when weighing various foods, 4 ounces will fit into different cup sizes depending on the food.
Good to know!!!! Thanksdiannethegeek wrote: »mwinslow69 wrote: »Remember. 4 oz equals 1/2 cup. Maybe that helps. I'm a measured not a weigher.
You're mixing up fluid ounces and ounces. One is a volume measurement and one is a weight measurement. 4 fluid ounces = 1/2 cup by volume. But when weighing various foods, 4 ounces will fit into different cup sizes depending on the food.
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Holly_Roman_Empire wrote: »Along with exercise you should try The PHE Slimming Belt. It gives you curves and a slimmer waist. Consistent use and being active will change the shape of your body. its great! I have the black one but they also have ones for workout.
No.
No, no, no they don't0 -
Thank's for the breakdown, here's my thoughts for each of your sections. I am trying to lose my mummy tummy and love handles but I can feel my motivation dwindling as it feels as if I am doing all this work for nothing. Don't get me wrong, I am enjoying my workouts but I always feel hungry which isn't good as I end up snacking which of course doesn't help towards trying to lose the weight. Hopefully you may have some words of wisdom
1 - that's a foreign language right there to me that TDEE-20% stuff. I am already trying to reduce my calorie intake to the recommended 1,300 calories for losing weight but I am struggling and end up snacking as I always feel hungry.
2 - Personally, I am not into weight lifting and don't want to be a body builder and don't enjoy those types of exercises. I just want to lose the extra pounds from my tummy/hip area. Plus I am not a fan of just using gym equipment, I prefer to be a in a class with an instructor motivating me, otherwise I get lazy.
3 - I love chicken so no problem with protein there but trying to get different proteins too, from fish as well. I love my carbs but trying to cut them back as I could live on them.
5 - I am trying, but want to know, roughly how long does it take to show some sign of improvement?! I know it takes time, but it's seriously off putting when you are putting in all the work for no results. 0 -
angelgonemad88 wrote: »Thank's for the breakdown, here's my thoughts for each of your sections. I am trying to lose my mummy tummy and love handles but I can feel my motivation dwindling as it feels as if I am doing all this work for nothing. Don't get me wrong, I am enjoying my workouts but I always feel hungry which isn't good as I end up snacking which of course doesn't help towards trying to lose the weight. Hopefully you may have some words of wisdom
1 - that's a foreign language right there to me that TDEE-20% stuff. I am already trying to reduce my calorie intake to the recommended 1,300 calories for losing weight but I am struggling and end up snacking as I always feel hungry.
2 - Personally, I am not into weight lifting and don't want to be a body builder and don't enjoy those types of exercises. I just want to lose the extra pounds from my tummy/hip area. Plus I am not a fan of just using gym equipment, I prefer to be a in a class with an instructor motivating me, otherwise I get lazy.
3 - I love chicken so no problem with protein there but trying to get different proteins too, from fish as well. I love my carbs but trying to cut them back as I could live on them.
5 - I am trying, but want to know, roughly how long does it take to show some sign of improvement?! I know it takes time, but it's seriously off putting when you are putting in all the work for no results.
@angelgonemad88
1. Change your goal to lose 1 pound per week. You should get more calories and you'll likely end up where my method puts you for intake.
2. You have to find a way to challenge your muscles during weight loss or you'll lose lean mass. Meaning out of every 10 pounds you lose you'll only lose 6-7 pounds of fat. That means you have to lose more weight in the long run. Some form of resistance training is going to help your bones as you age as well. It doesn't matter if you only do body weight or resistance bands, but you seriously need to consider doing something. Take a look through the maintaining section for skinny fat stories.
5. Absolutely no way of knowing how long it will take for you to see results. It really depends on how well you stick to everything and where you are starting out.1
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