So you want a nice stomach
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Thanks for the info... I'll put that in mind?0
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So TDEE-20% for me is 1120 calories... As I am a shorter sedentary skinny fat person, what should my calorie goal look like?
I've been trying to avoid adding exercise to the equation because I'm scared of hurting myself lifting heavy (I know, I know, but fear is irrational). However as I don't have a lot to lose in the first place, lifting heavy is advice I see repeated a lot. I know SL 5x5 is always recommended but I'm still overwhelmed by that... Any other good programs to start with? I can barely do reps with a 10lbs dumbbell, should I just jump right into it? Time for me to get a gym membership LOL0 -
So TDEE-20% for me is 1120 calories... As I am a shorter sedentary skinny fat person, what should my calorie goal look like?
I've been trying to avoid adding exercise to the equation because I'm scared of hurting myself lifting heavy (I know, I know, but fear is irrational). However as I don't have a lot to lose in the first place, lifting heavy is advice I see repeated a lot. I know SL 5x5 is always recommended but I'm still overwhelmed by that... Any other good programs to start with? I can barely do reps with a 10lbs dumbbell, should I just jump right into it? Time for me to get a gym membership LOL
20% is a little too aggressive for the amount that you have to lose, @erzadel . Try -15% or just take 250 cals off your TDEE.1 -
So TDEE-20% for me is 1120 calories... As I am a shorter sedentary skinny fat person, what should my calorie goal look like?
I've been trying to avoid adding exercise to the equation because I'm scared of hurting myself lifting heavy (I know, I know, but fear is irrational). However as I don't have a lot to lose in the first place, lifting heavy is advice I see repeated a lot. I know SL 5x5 is always recommended but I'm still overwhelmed by that... Any other good programs to start with? I can barely do reps with a 10lbs dumbbell, should I just jump right into it? Time for me to get a gym membership LOL
@erzadel How much are you looking to lose? If it's less than 10 pounds then it's probably best to just take 250 calories off and lift. I actually suggest you start with something else instead of SL5x5. There are a variety of beginner programs and programs that are designed for female beginners on Bodybuilding.com. They also have dumbbell workouts for beginners. It's a good place to get comfortable with form because they have videos for nearly everything.0 -
So TDEE-20% for me is 1120 calories... As I am a shorter sedentary skinny fat person, what should my calorie goal look like?
I've been trying to avoid adding exercise to the equation because I'm scared of hurting myself lifting heavy (I know, I know, but fear is irrational). However as I don't have a lot to lose in the first place, lifting heavy is advice I see repeated a lot. I know SL 5x5 is always recommended but I'm still overwhelmed by that... Any other good programs to start with? I can barely do reps with a 10lbs dumbbell, should I just jump right into it? Time for me to get a gym membership LOL
@erzadel How much are you looking to lose? If it's less than 10 pounds then it's probably best to just take 250 calories off and lift. I actually suggest you start with something else instead of SL5x5. There are a variety of beginner programs and programs that are designed for female beginners on Bodybuilding.com. They also have dumbbell workouts for beginners. It's a good place to get comfortable with form because they have videos for nearly everything.
I don't have a set goal weight but I don't want to lose more than 10lbs, that would put me at 100lbs (I'm 5'2"). TDEE-250 is not much better, that's 1151 for me. Or would that be ok? I'm fairly lean overall but I seriously look like ET with my stomach!
Awesome, thank you for the website recommendation! When do you suggest moving beyond dumbbells?0 -
So TDEE-20% for me is 1120 calories... As I am a shorter sedentary skinny fat person, what should my calorie goal look like?
I've been trying to avoid adding exercise to the equation because I'm scared of hurting myself lifting heavy (I know, I know, but fear is irrational). However as I don't have a lot to lose in the first place, lifting heavy is advice I see repeated a lot. I know SL 5x5 is always recommended but I'm still overwhelmed by that... Any other good programs to start with? I can barely do reps with a 10lbs dumbbell, should I just jump right into it? Time for me to get a gym membership LOL
@erzadel How much are you looking to lose? If it's less than 10 pounds then it's probably best to just take 250 calories off and lift. I actually suggest you start with something else instead of SL5x5. There are a variety of beginner programs and programs that are designed for female beginners on Bodybuilding.com. They also have dumbbell workouts for beginners. It's a good place to get comfortable with form because they have videos for nearly everything.
I don't have a set goal weight but I don't want to lose more than 10lbs, that would put me at 100lbs (I'm 5'2"). TDEE-250 is not much better, that's 1151 for me. Or would that be ok? I'm fairly lean overall but I seriously look like ET with my stomach!
Awesome, thank you for the website recommendation! When do you suggest moving beyond dumbbells?
I think a better suggestion is to eat at maintenance and not lose weight. This is known as recomposition, where you maintain weight while losing fat and building muscle.
As for moving beyond dumbbells, when you are comfortable starting with a barbell it's a good idea to use it. Dumbbells can stay part of your programming forever. Barbells just use the muscles in a different way.0 -
Thanks for this! I have a bit of weight to lose and I started lifting 5 days a week June 5 with this new program. I love, love, love it. I now have decided that I want to really focus in on getting my protein in (which I'm terrible at) and losing about 30pds. I have been very sloppy at doing anything with my food the last month, so starting fresh again.
I really want to get the food amounts down, but always struggle with it. I used the calculator in the first post you linked. Put in height, weight etc and I sit most of the day at a desk job. Initially I put in 5 days a week lifting at 45 mins a day. This is what I got:
Your BMR is: 1753 Calories/Day 4159 Calories/Day
Now I have read that strength training doesn't really burn calories, so I put in 60 mins for the cardio I do.
Same BMR but now it's Your TDEE is: 2187 Calories/Day
This seems way more reasonable.
If I do the aggressive 20% reduction, I get
1848Calories
Does this seem about right for the calculations? I could live with 1800 cals a day! Just want to make sure cause I am terrible with the calculations.
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Thanks for this! I have a bit of weight to lose and I started lifting 5 days a week June 5 with this new program. I love, love, love it. I now have decided that I want to really focus in on getting my protein in (which I'm terrible at) and losing about 30pds. I have been very sloppy at doing anything with my food the last month, so starting fresh again.
I really want to get the food amounts down, but always struggle with it. I used the calculator in the first post you linked. Put in height, weight etc and I sit most of the day at a desk job. Initially I put in 5 days a week lifting at 45 mins a day. This is what I got:
Your BMR is: 1753 Calories/Day 4159 Calories/Day
Now I have read that strength training doesn't really burn calories, so I put in 60 mins for the cardio I do.
Same BMR but now it's Your TDEE is: 2187 Calories/Day
This seems way more reasonable.
If I do the aggressive 20% reduction, I get
1848Calories
Does this seem about right for the calculations? I could live with 1800 cals a day! Just want to make sure cause I am terrible with the calculations.
If you are tall and relatively active 1800 calories is a reasonable amount. It's also just slightly over what they're saying your BMR is, so you should be losing weight on 1800. With this method you don't add extra calories when you exercise, it's a flat rate across the week.0 -
Thank you very much! I'm 5'8, which average I guess.
Wonderful, I will not add back any food from exercise and go with the flat rate of 1800. Re-evaluate in a month and adjust.
Thanks again!0 -
Good list, except cardio is not necessary. I got to 10% bf at 47 with zero cardio, but I agree with the rest of the list.
:laugh: Everyone has an issue with the cardio point. It is not necessary. Some people may find it helpful, such as a short female who would like to eat more. Or someone who would like the added cardiovascular benefits of cardio (above and beyond what lifting can do to improve cardiovascular health).
Hello!!!
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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.
I don't understand tdee. I calculated my tdee that is 1578 and bmr is 1217. 20% of my Tdee is going to be 1362 so what does that mean. So do I start eating 1362 calories that is more than my bmr 1217. I feel like I will gain weight. Please reply.
Sarah0 -
sarahsyed2009 wrote: »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.
I don't understand tdee. I calculated my tdee that is 1578 and bmr is 1217. 20% of my Tdee is going to be 1362 so what does that mean. So do I start eating 1362 calories that is more than my bmr 1217. I feel like I will gain weight. Please reply.
Sarah
Your BMR is what you would burn if you were just lying in a coma all day. You won't gain weight eating your BMR unless you have underlying medical issues. Even sedentary people burn more than their BMR each day. If your TDEE is 1,578, anything under that will result in weight loss.0 -
Post pregnancy I'm back to prepregnancy weight which is healthy BMI but still have large stomach. Do a lot of cardio incl walking for abs YouTube. Am going to up strength training to see if that helps0
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So TDEE-20% for me is 1120 calories... As I am a shorter sedentary skinny fat person, what should my calorie goal look like?
I've been trying to avoid adding exercise to the equation because I'm scared of hurting myself lifting heavy (I know, I know, but fear is irrational). However as I don't have a lot to lose in the first place, lifting heavy is advice I see repeated a lot. I know SL 5x5 is always recommended but I'm still overwhelmed by that... Any other good programs to start with? I can barely do reps with a 10lbs dumbbell, should I just jump right into it? Time for me to get a gym membership LOL
@erzadel How much are you looking to lose? If it's less than 10 pounds then it's probably best to just take 250 calories off and lift. I actually suggest you start with something else instead of SL5x5. There are a variety of beginner programs and programs that are designed for female beginners on Bodybuilding.com. They also have dumbbell workouts for beginners. It's a good place to get comfortable with form because they have videos for nearly everything.
I don't have a set goal weight but I don't want to lose more than 10lbs, that would put me at 100lbs (I'm 5'2"). TDEE-250 is not much better, that's 1151 for me. Or would that be ok? I'm fairly lean overall but I seriously look like ET with my stomach!
Awesome, thank you for the website recommendation! When do you suggest moving beyond dumbbells?
You might look into
http://community.myfitnesspal.com/en/discussion/902569
it is all dumbbells. Heavy lifting is relative, heavy for one person is not heavy for someone else. You have to start somewhere and dumbbells are a good start if you have not done much strength training. You can also do body weight strength training now.2 -
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So TDEE-20% for me is 1120 calories... As I am a shorter sedentary skinny fat person, what should my calorie goal look like?
I've been trying to avoid adding exercise to the equation because I'm scared of hurting myself lifting heavy (I know, I know, but fear is irrational). However as I don't have a lot to lose in the first place, lifting heavy is advice I see repeated a lot. I know SL 5x5 is always recommended but I'm still overwhelmed by that... Any other good programs to start with? I can barely do reps with a 10lbs dumbbell, should I just jump right into it? Time for me to get a gym membership LOL
@erzadel How much are you looking to lose? If it's less than 10 pounds then it's probably best to just take 250 calories off and lift. I actually suggest you start with something else instead of SL5x5. There are a variety of beginner programs and programs that are designed for female beginners on Bodybuilding.com. They also have dumbbell workouts for beginners. It's a good place to get comfortable with form because they have videos for nearly everything.
I don't have a set goal weight but I don't want to lose more than 10lbs, that would put me at 100lbs (I'm 5'2"). TDEE-250 is not much better, that's 1151 for me. Or would that be ok? I'm fairly lean overall but I seriously look like ET with my stomach!
Awesome, thank you for the website recommendation! When do you suggest moving beyond dumbbells?
I think a better suggestion is to eat at maintenance and not lose weight. This is known as recomposition, where you maintain weight while losing fat and building muscle.
As for moving beyond dumbbells, when you are comfortable starting with a barbell it's a good idea to use it. Dumbbells can stay part of your programming forever. Barbells just use the muscles in a different way.
I see! I have done some reading on recomposition. It looks like it will take longer but I think it will be worth it. Thank you!0 -
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I love Cardio---- Sorry2
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At the risk of being very repetitive - I'd like some input on my calorie goals as well.
I am 5 ft. 4 and 47. I lift heavy (well for me...) using the Strong workouts by the authors of NROL4W. Anyway - I lift on M/W/Sa. Along with the weights - I do a cardio class immediately afterwards - or else an hour on an elliptical if I'm on a weird schedule and there isn't a class available. I also do an additional cardio class on Friday. So I don't work out at all on Su/Tu/Th. Anyway - I put a calorie goal of 1590 out there and I don't add back exercise cals. Does this sound right? I currently weigh 165.6 and would like to weigh around 140 (I'm actually more focused on form than a set poundage).
Thank you!0 -
At the risk of being very repetitive - I'd like some input on my calorie goals as well. I am 5 ft. 4 and 47. I lift heavy (well for me...) using the Strong workouts by the authors of NROL4W. Anyway - I lift on M/W/Sa. Along with the weights - I do a cardio class immediately afterwards - or else an hour on an elliptical if I'm on a weird schedule and there isn't a class available. I also do an additional cardio class on Friday. So I don't work out at all on Su/Tu/Th. Anyway - I put a calorie goal of 1590 out there and I don't add back exercise cals. Does this sound right? I currently weigh 165.6 and would like to weigh around 140 (I'm actually more focused on form than a set poundage).
Thank you!
@tchrmom04 1590 sounds about right. You may find that you'll need to adjust the calories a little lower as you lose weight, but you should make progress for a while with what your current goal is.1 -
Thank you so much!! I appreciate the input. 0
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If anyone is interested there is an android app: You Are Your Own Gym. No idea if it's any good, thought I'd share.0
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campbell3913 wrote: »If anyone is interested there is an android app: You Are Your Own Gym. No idea if it's any good, thought I'd share.
Decent program, but I found it too circuit/HIIT for me. Although I'm sure I'll revisit down the line.0 -
Great thread,0
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I got to page 39, trying to make it until the end to ask my question, but then I got a little antsy....
A friend of mine sent me an article today stating that if you have a larger stomach you could perhaps have some type of insulin resistance? Has anyone found this to be true? I have been working out consistently for around 5 weeks and tracking calories at 1500/day (used the TDEE method to figure out how many to eat) - for reference I am 5'4", around 165ish pounds (not totally sure as I have not weighed myself lately), I am fitting into some of my clothing better, but not all, so I am wondering if I am doing something wrong.
I am naturally a pretty impatient person, and weight loss is no exception. I am just wondering if this whole "insulin resistance" thing has any merit to it, and that maybe that is why I am not seeing results in my mid-section any faster? I track on MFP and usually do not eat above 130g of carbs per day. Any insight would be helpful.
Thanks!1 -
jtennant334 wrote: »I got to page 39, trying to make it until the end to ask my question, but then I got a little antsy....
A friend of mine sent me an article today stating that if you have a larger stomach you could perhaps have some type of insulin resistance? Has anyone found this to be true? I have been working out consistently for around 5 weeks and tracking calories (used the TDEE method to figure out how many to eat) - for reference I am 5'4", around 165ish pounds (not totally sure as I have not weighed myself lately), I am fitting into some of my clothing better, but not all, so I am wondering if I am doing something wrong.
I am naturally a pretty impatient person, and weight loss is no exception. I am just wondering if this whole "insulin resistance" thing has any merit to it, and that maybe that is why I am not seeing results in my mid-section any faster? I track on MFP and usually do not eat above 130g of carbs per day. Any insight would be helpful.
Thanks!
I have not seen it be a "thing" for me whenever I lost weight last time... The body chooses where to lose and when to lose from that spot.. You will never be able to speed that up. I know that it will take me a very long time to sheink the tummy area 1 -
It really depends on what kind of abdominal fat one has, and to some extent ones age and weight.
Here is an article that helps explain the effect visceral fat can have on a one's health and hormonal functions.
http://www.health.harvard.edu/staying-healthy/abdominal-fat-and-what-to-do-about-it
There is lots of info in google scholar too.
Cheers, h.1 -
I don't know when you posted this and your success story but I want to thank you!!0
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jtennant334 wrote: »I got to page 39, trying to make it until the end to ask my question, but then I got a little antsy....
A friend of mine sent me an article today stating that if you have a larger stomach you could perhaps have some type of insulin resistance? Has anyone found this to be true? I have been working out consistently for around 5 weeks and tracking calories at 1500/day (used the TDEE method to figure out how many to eat) - for reference I am 5'4", around 165ish pounds (not totally sure as I have not weighed myself lately), I am fitting into some of my clothing better, but not all, so I am wondering if I am doing something wrong.
I am naturally a pretty impatient person, and weight loss is no exception. I am just wondering if this whole "insulin resistance" thing has any merit to it, and that maybe that is why I am not seeing results in my mid-section any faster? I track on MFP and usually do not eat above 130g of carbs per day. Any insight would be helpful.
Thanks!
@jtennant334 There is some correlation between apple shaped body (bigger breasts & abdomen and smaller hips & legs) with diabetes as opposed to a pear shaped body with (smaller breasts & waist and bigger hips & thighs).2 -
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