Hey! So I'm new here, and need some help.
Twisted189
Posts: 2 Member
I am out of shape, haven't gotten much exercise at all... So I need to start off small. I am very motivated to lose belly fat (I'm not over-weight, just a little belly fat I'd like to turn to abs). My main goal is to eat a healthy diet, work my arms, back, shoulders, well a full body work out mostly. I would like to build some muscle and tone.
Any recommendations on the correct diet/exercise for my goal?
Any recommendations on the correct diet/exercise for my goal?
2
Replies
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Calorie deficit, varied and balanced diet, food you like, get moving.7
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Try not to focus too much on appearance and focus more on small goals. For example: make a goal to eat lean protein and vegetables at every meal. I too have wanted abs and even 5 years of crossfit and a year of Olympic lifting hasn't given them to me (genetics). When you don't see these results it's easy to get frustrated and stop your commitment to a healthier life.
Once you achieve these other goals, the abs may be a by-product if you're lucky1 -
For exercise, I'd recommend starting with the easiest form of exercise that sounds fun to you - walking being the classic, of course. Set a goal for yourself that's so easy to meet you'd feel silly not doing it. And then every week or so, ramp up the difficulty just a little bit. Walk (or bike, or zumba, or whatever) faster, longer, or with some extra weights on your back. If you find yourself making excuses to avoid exercise, ask yourself if it's because your goal is too difficult, or because you don't enjoy what you're doing. Both of those can be corrected. And look into strength training, because it's a fantastic way to improve your health and your body composition.
For weight loss, you need to eat at a deficit. That's all. Eat whatever you want in whatever combo you like. You can't target your belly through specific exercises or diet, although building some muscle might help. This thread has good pointers: http://community.myfitnesspal.com/en/discussion/1161603/so-you-want-a-nice-stomach/p1
Good luck!3 -
I have enjoyed using DailyBurn to get back into the swing of things. They have a free trial still I believe. You answer some simple questions and they structure a reintroduction schedule for you that focuses on mobility first so that you don't injure yourself trying to do too much too soon. Even those beginning mobility workouts gave me serious DOMs so they were definitely in my wheelhouse of great.
Hard to know what calorie goals to set when we don't know stats so I'd just start with the basics. Usually that means logging your normal diet for a week to see where you're currently at, then adjusting what is easiest for you to adjust to meet the deficit that you want. For people with only a small amount to lose, the deficit doesn't have to be huge and you'll probably see the numbers and inches change by doing some minor adjustments to your current habits.0 -
Find a gym that offers classes! You can try a little of everything, and you may find something you love. Instructors will offer variations of the exercises so you can pick the intensity that you need right now.0
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Since you're new, read the pinned posts in this forum and the Fitness forum. If any questions come up, ask away.4
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one great first step is to start drinking water instead of any calorie-dense drink. and definitely reading the pinned posts3
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Twisted189 wrote: »I am out of shape, haven't gotten much exercise at all... So I need to start off small. I am very motivated to lose belly fat (I'm not over-weight, just a little belly fat I'd like to turn to abs). My main goal is to eat a healthy diet, work my arms, back, shoulders, well a full body work out mostly. I would like to build some muscle and tone.
Any recommendations on the correct diet/exercise for my goal?
Welcome! I have explored a number of "beginner" workouts and found they're not actually suitable for beginners. Maybe beginners in their 20s, but I'm 50, although not actually a beginner.
I've since discovered The RBG Workout: How She Stays Strong . . . and You Can Too! and really like it. It's a full body workout that I do twice a week and find the right amount of challenging.
If you don't find RBG inspirational, you may feel differently about her trainer, who was Special Forces for 12 of his 30 year military career, etc:
https://amazon.com/Bryant-Johnson/e/B071KJDS5N/ref=dp_byline_cont_ebooks_1
BRYANT JOHNSON has worked as a personal trainer for twenty years and has trained Justice Ruth Bader Ginsburg since 1999. He counts among his clients numerous Federal Court justices, judges, attorneys, and clerks and he has trained military and civilian personnel around the world. Johnson is certified as a personal trainer by the American Council on Exercise (ACE), a master trainer by the International Sports and Conditioning Association (ISCA), and a master fitness trainer by the United States military. A member of the U.S. Army for over thirty years, twelve of those as a member of a Special Forces Airborne Unit, he is also a graduate of Grantham University and DeVry University. He lives in Washington, D.C.7 -
my advice would be to only listen to about half the people on this site. the other half have no idea what they are talking about. find what works for you, then stick with it. be prepared to sacrifice. and don't weigh yourself.18
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First of all you cannot turn belly fat into abs. It's a complete different different type of tissue. I mean, you can't turn hair into teeth either. Your abs are always there, otherwise you would not be able to walk and stay upright in a half-decent posture. They are just hidden behind the padding. Thus you need to get rid of the padding. Best way to do this is to eat at a small calorie deficit. You say you don't have much to lose. So set a small deficit, eat a little bit less, maybe move a bit more to preserve muscles (calorie restriction not only reduces fat but also muscles), and make sure you're measuring your calorie intake accurately. It won't be fast, but it works.4
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knightreader wrote: »my advice would be to only listen to about half the people on this site. the other half have no idea what they are talking about. find what works for you, then stick with it. be prepared to sacrifice. and don't weigh yourself.
But if weighing herself works for her, should she weight?
Hehe, I like to be funny. Putting theory into practice for something that has no immediate reward is inherently hard. Diets with a name are often talked about here, and debated whether it works or not. I tend to eat lower carbs but not for dieting purposes. I just get outrageous fartstorms if I eat too much fruit or rice. I don’t really know why.
Best thing to do is find your motivation and get into a routine. Weight loss starts in the kitchen, and working out keeps it in check.
Fitbit is motivating for me. While I haven’t dedicated myself enough to losing weight yet, it has helped me maintain so I can start losing when I am ready without buying bigger clothes for the short term. I also quit smoking almost a month ago, so weight loss has been put on the back burner. Almost ready.
Weight loss is a mindset. Remember that.
Have fun!
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knightreader wrote: »my advice would be to only listen to about half the people on this site. the other half have no idea what they are talking about. find what works for you, then stick with it. be prepared to sacrifice. and don't weigh yourself.
I find this comment funny. Dont listen to half the people because they dont know what they are talking about... then dont weight yourself cuz reasons lol...
Weighing yourself is useful information especially when looking at longer period trends. Why would you ignore useful information.14 -
Poisonedpawn78 wrote: »knightreader wrote: »my advice would be to only listen to about half the people on this site. the other half have no idea what they are talking about. find what works for you, then stick with it. be prepared to sacrifice. and don't weigh yourself.
I find this comment funny. Dont listen to half the people because they dont know what they are talking about... then dont weight yourself cuz reasons lol...
Weighing yourself is useful information especially when looking at longer period trends. Why would you ignore useful information.
But poster didn't say which half he himself belonged to16 -
kommodevaran wrote: »Poisonedpawn78 wrote: »knightreader wrote: »my advice would be to only listen to about half the people on this site. the other half have no idea what they are talking about. find what works for you, then stick with it. be prepared to sacrifice. and don't weigh yourself.
I find this comment funny. Dont listen to half the people because they dont know what they are talking about... then dont weight yourself cuz reasons lol...
Weighing yourself is useful information especially when looking at longer period trends. Why would you ignore useful information.
But poster didn't say which half he himself belonged to
Good point. I like to think I know what I'm talking about mostly b/c I won't offer advice on something I'm not very sure of. I am by no means an expert and try not to come across as one. I hope to just offer bits and pieces of real advice based on my knowledge and experience, both gained here.
Weighing yourself seems like an often debated topic here. For me, when I weighed myself solely for the purpose of finding out the exact number of my weight, I turned into a number chaser. Whatever the number was, it was never low enough and I wanted it to be lower. Looking back on my weight loss of just over 80 pounds, I am now able to see that the healthiest version of me wasn't the lightest version of me.
For me, weighing myself wasn't working. I get just as useful information by looking in the mirror, judging by how my clothes fit and by how I feel. Weight is similar to age, simply a number. Neither should be dictating how I act or feel.
Good luck to all.
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So thank you all for the responses. I know I was pretty vague in first post. I'm starting my workout routine today. I know that abs are always there for one poster above, I just have the 'padding' like you said I need to burn off. I used to have abs when I was younger, I'm now 27 and got a little chubby over the years. I don't plan to 'enjoy' working out very much, but I want to get in shape, and tone up. I don't really expect a 6 pack abs v cut body (which I used to have til I got lazy and turned into a dad), but I do expect myself to be able to tone and firm up my mid section where there is some definition.
My main goal in posting was asking for recommended body work outs for strengthening and toning what I listed. (shoulders, back, abs, forearms, legs) I didn't really know what to search or which video's to watch on youtube, so I was looking for a little insight.
So my stats right now are: age: 27; weight: 170; Height: 5'7 I'm not sure what other stats are useful for this.
Like I mentioned, I'm completely new to this, I've always just worked physically and only exercise I did when I was younger was push ups, sit ups, cruches, and pull ups. I was just curious the best exercises and equipment to target which shoulder muscles. And a proper diet, I have always heard chicken and fish are good lean meats to eat, so I was just curious on what may be a good diet, which you guys have answered and I appreciate it!
Thanks again for all your comments! Hope everyone else is doing well with their goals!0 -
@Twisted189 MegaMoose posted a link up there. Click it. Read it. Rejoice.3
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kommodevaran wrote: »Calorie deficit, varied and balanced diet, food you like, get moving.
This is pretty much my advise to u and u could look on you tube for some free low impact workouts. Best of luck friend1 -
JeromeBarry1 wrote: »@Twisted189 MegaMoose posted a link up there. Click it. Read it. Rejoice.
QFT2 -
JeromeBarry1 wrote: »@Twisted189 MegaMoose posted a link up there. Click it. Read it. Rejoice.
QFT
Listen to the moose already!
And also look for @psuLemon 's thread about "which lifting program is right for me"
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knightreader wrote: »kommodevaran wrote: »Poisonedpawn78 wrote: »knightreader wrote: »my advice would be to only listen to about half the people on this site. the other half have no idea what they are talking about. find what works for you, then stick with it. be prepared to sacrifice. and don't weigh yourself.
I find this comment funny. Dont listen to half the people because they dont know what they are talking about... then dont weight yourself cuz reasons lol...
Weighing yourself is useful information especially when looking at longer period trends. Why would you ignore useful information.
But poster didn't say which half he himself belonged to
Good point. I like to think I know what I'm talking about mostly b/c I won't offer advice on something I'm not very sure of. I am by no means an expert and try not to come across as one. I hope to just offer bits and pieces of real advice based on my knowledge and experience, both gained here.
Weighing yourself seems like an often debated topic here. For me, when I weighed myself solely for the purpose of finding out the exact number of my weight, I turned into a number chaser. Whatever the number was, it was never low enough and I wanted it to be lower. Looking back on my weight loss of just over 80 pounds, I am now able to see that the healthiest version of me wasn't the lightest version of me.
For me, weighing myself wasn't working. I get just as useful information by looking in the mirror, judging by how my clothes fit and by how I feel. Weight is similar to age, simply a number. Neither should be dictating how I act or feel.
Good luck to all.
This sounds like *you* have really good reasons not to weigh yourself. Why would that become a blanket recommendation for others who might not share your inability to just accept it as a single data point to be considered along with everything else?8 -
janejellyroll wrote: »knightreader wrote: »kommodevaran wrote: »Poisonedpawn78 wrote: »knightreader wrote: »my advice would be to only listen to about half the people on this site. the other half have no idea what they are talking about. find what works for you, then stick with it. be prepared to sacrifice. and don't weigh yourself.
I find this comment funny. Dont listen to half the people because they dont know what they are talking about... then dont weight yourself cuz reasons lol...
Weighing yourself is useful information especially when looking at longer period trends. Why would you ignore useful information.
But poster didn't say which half he himself belonged to
Good point. I like to think I know what I'm talking about mostly b/c I won't offer advice on something I'm not very sure of. I am by no means an expert and try not to come across as one. I hope to just offer bits and pieces of real advice based on my knowledge and experience, both gained here.
Weighing yourself seems like an often debated topic here. For me, when I weighed myself solely for the purpose of finding out the exact number of my weight, I turned into a number chaser. Whatever the number was, it was never low enough and I wanted it to be lower. Looking back on my weight loss of just over 80 pounds, I am now able to see that the healthiest version of me wasn't the lightest version of me.
For me, weighing myself wasn't working. I get just as useful information by looking in the mirror, judging by how my clothes fit and by how I feel. Weight is similar to age, simply a number. Neither should be dictating how I act or feel.
Good luck to all.
This sounds like *you* have really good reasons not to weigh yourself. Why would that become a blanket recommendation for others who might not share your inability to just accept it as a single data point to be considered along with everything else?
It's advice. Not law. It doesn't matter to me who follows it or not. People recommend all types of stuff here, and back to my original point, about half have no idea what they are talking about. It's up to each individual to decide what advice to take and what to skip over.
I'm beginning to remember why I stayed away from the forums for so long.8 -
knightreader wrote: »janejellyroll wrote: »knightreader wrote: »kommodevaran wrote: »Poisonedpawn78 wrote: »knightreader wrote: »my advice would be to only listen to about half the people on this site. the other half have no idea what they are talking about. find what works for you, then stick with it. be prepared to sacrifice. and don't weigh yourself.
I find this comment funny. Dont listen to half the people because they dont know what they are talking about... then dont weight yourself cuz reasons lol...
Weighing yourself is useful information especially when looking at longer period trends. Why would you ignore useful information.
But poster didn't say which half he himself belonged to
Good point. I like to think I know what I'm talking about mostly b/c I won't offer advice on something I'm not very sure of. I am by no means an expert and try not to come across as one. I hope to just offer bits and pieces of real advice based on my knowledge and experience, both gained here.
Weighing yourself seems like an often debated topic here. For me, when I weighed myself solely for the purpose of finding out the exact number of my weight, I turned into a number chaser. Whatever the number was, it was never low enough and I wanted it to be lower. Looking back on my weight loss of just over 80 pounds, I am now able to see that the healthiest version of me wasn't the lightest version of me.
For me, weighing myself wasn't working. I get just as useful information by looking in the mirror, judging by how my clothes fit and by how I feel. Weight is similar to age, simply a number. Neither should be dictating how I act or feel.
Good luck to all.
This sounds like *you* have really good reasons not to weigh yourself. Why would that become a blanket recommendation for others who might not share your inability to just accept it as a single data point to be considered along with everything else?
It's advice. Not law. It doesn't matter to me who follows it or not. People recommend all types of stuff here, and back to my original point, about half have no idea what they are talking about. It's up to each individual to decide what advice to take and what to skip over.
I'm beginning to remember why I stayed away from the forums for so long.
I mean, yeah, if you don't like people questioning your advice telling others not to do things simply because they aren't a good fit for you, it might be a good idea to stay away.
I didn't think you were proposing binding legislation. I was just pointing out that people are different and many people are okay using their weight as a data point to help monitor their weight loss progress.5 -
I love fighter diet for weight lifting. The workouts are tough though.0
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I highly recommend rope jumping, for me it is the best workout ever, I’ve been exercising myself for 3 years and I’ve tried every single workout that exists and I can tell you from experience that rope jumping can really tone your body and burn lots of calories. Also you get to see results really fast if you really put your mind and heart into it , when I started jump roping i followed the next routine: 100 jumps, 30 weight lifting for arms (choose the position you want to work the different parts of your arms) 100 jumps and then 1 minute plank, 100 jumps, 40 waist movements with your weights (each side) , 50 squats with leg raise to the side on each one, 100 jumps, 50 regular crunches , 50 leg raises, 100 jumps and then 1 Minute plank, 100 jumps and then you are done . Repeat this 1 more time and then you will feel great. Also I recommend you to watch the Tiffany Rothe workout (work your waist through booty shaking) it only lasts 10 minutes and it is great for your abs and waist.1
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