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Stomach fat?
JanetReyna
Posts: 291 Member
My main problem is my upper body, back fat and stomach fat. What do I do to lose all the belly fat and have a nice waist with a toned stomach? Please help!
2
Replies
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Calorie deficit.
You can't spot reduce.17 -
TavistockToad wrote: »Calorie deficit.
You can't spot reduce.
This10 -
yeah as the others have said, you can't spot reduce but as you continue to lose weight those problem areas will minimize, at least that's what I found.6
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I know I can’t spot reduce but I want a small waist so that’s what I’m saying like what workouts can help as I lose the weight? Like target and define the area.TavistockToad wrote: »Calorie deficit.
You can't spot reduce.
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JanetReyna wrote: »I know I can’t spot reduce but I want a small waist so that’s what I’m saying like what workouts can help as I lose the weight? Like target and define the area.
What you're asking for is spot reducing. Targeting = spot reducing. You can do core exercises to strengthen the muscles but you won't be able to see the muscles until you lose the fat that is covering up the muscles. Losing the fat is done with a calorie defecit.
Edited because my comment disappeared.12 -
JanetReyna wrote: »I know I can’t spot reduce but I want a small waist so that’s what I’m saying like what workouts can help as I lose the weight? Like target and define the area.
While you cannot target fat to be lost in certain areas, weight training can help retain muscle as you lose to give you more definition in the waist and help you keep muscle in the glutes and upper body to give a more hourglass appearance. Your overall shape will come down to genetics, but weight training can help.
Have you been following a lifting program during this time? Are you eating in a deficit?6 -
Gotcha! Thanks so much honestly
debrakgoogins wrote: »
What you're asking for is spot reducing. Targeting = spot reducing. You can do core exercises to strengthen the muscles but you won't be able to see the muscles until you lose the fat that is covering up the muscles. Losing the fat is done with a calorie defecit.
Edited because my comment disappeared.
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I jut dislike my body shape so badly right now, I have too much upper body fat. I don’t follow a specific lifting program what I do is just focus on each muscle every day. I work each muscle a different day.
While you cannot target fat to be lost in certain areas, weight training can help retain muscle as you lose to give you more definition in the waist and help you keep muscle in the glutes and upper body to give a more hourglass appearance. Your overall shape will come down to genetics, but weight training can help.
Have you been following a lifting program during this time? Are you eating in a deficit?
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JanetReyna wrote: »I jut dislike my body shape so badly right now, I have too much upper body fat. I don’t follow a specific lifting program what I do is just focus on each muscle every day. I work each muscle a different day.
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
pick a program. full body 3 x a week will get you better results than what you're currently doing.
and just a FYI, if you type below the quoted post its easier to follow.0 -
Is it necessary to follow a program? I am it trying to bulk what I want is to lose the weight.8
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JanetReyna wrote: »Is it necessary to follow a program? I am it trying to bulk what I want is to lose the weight.
I would highly recommend following a program to ensure optimal progression and balance. Bulking or losing comes down to your intake. You want to be lifting as you lose especially to preserve muscle.0 -
JanetReyna wrote: »Is it necessary to follow a program? I am it trying to bulk what I want is to lose the weight.
you'll get 100% better results following a program. lifting isn't just for people who want to bulk.4 -
Look through this thread, @JanetReyna. It's old, so it's lost a lot of the photos, but you'll get the idea.
(Oh, yeah, and me in that profile pic right there? Heavy powerlifter. 385 lb deadlift, 260 lb squat, 175 lb bench press.)
https://community.myfitnesspal.com/en/discussion/977538/halp-heavy-lifting-made-me-supah-bulky#/p15 -
I would highly recommend following a program to ensure optimal progression and balance. Bulking or losing comes down to your intake. You want to be lifting as you lose especially to preserve muscle.
What program is there to follow?2 -
JanetReyna wrote: »
What program is there to follow?
There's a link upthread.1 -
quiksylver296 wrote: »Look through this thread, @JanetReyna. It's old, so it's lost a lot of the photos, but you'll get the idea.
(Oh, yeah, and me in that profile pic right there? Heavy powerlifter. 385 lb deadlift, 260 lb squat, 175 lb bench press.)
https://community.myfitnesspal.com/en/discussion/977538/halp-heavy-lifting-made-me-supah-bulky#/p1
Damn, you look so good.0 -
JanetReyna wrote: »
What program is there to follow?TavistockToad wrote: »
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
pick a program. full body 3 x a week will get you better results than what you're currently doing.
and just a FYI, if you type below the quoted post its easier to follow.
0 -
JanetReyna wrote: »
What program is there to follow?
I personally started with Stronglifts 5X5. Five lifts to learn, a free app that lays out your training days, lifts and weights for you, and only three days a week! Love, love, loved it!1 -
0
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JanetReyna wrote: »I know I can’t spot reduce but I want a small waist so that’s what I’m saying like what workouts can help as I lose the weight? Like target and define the area.
They don't exist. You can't target an area. If you're not happy with your shape, focus on a lifting program, but that doesn't guarantee that you're going to get a small waist.3 -
collectingblues wrote: »
They don't exist. You can't target an area. If you're not happy with your shape, focus on a lifting program, but that doesn't guarantee that you're going to get a small waist.
😭😭😭😭😭😭😭1 -
JanetReyna wrote: »
😭😭😭😭😭😭😭
Welcome to being human. Genetics doesn't always give us the shape that we want. Work on recomp, and in accepting your shape.
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collectingblues wrote: »
Welcome to being human. Genetics doesn't always give us the shape that we want. Work on recomp, and in accepting your shape.
I don’t wanna be that negative, I’ve seen so many transformations and they literally have a different shape because of the weights.1 -
JanetReyna wrote: »
I don’t wanna be that negative, I’ve seen so many transformations and they literally have a different shape because of the weights.
You won't know until you do it. Go do it. :flowerforyou:2 -
quiksylver296 wrote: »
I personally started with Stronglifts 5X5. Five lifts to learn, a free app that lays out your training days, lifts and weights for you, and only three days a week! Love, love, loved it!quiksylver296 wrote: »
I personally started with Stronglifts 5X5. Five lifts to learn, a free app that lays out your training days, lifts and weights for you, and only three days a week! Love, love, loved it!
I’m just so naive to all of this, then I have a cardio class in the afternoon that’s 45 min long. What I strive for is to lose the weight and maintain my muscle because I don’t wanna be skinny fat. The thing is I’m fat from my upper body and kind of skinny from my lower body. So I wanna built up to have the ilusión of an hourglass but I can’t build right now since first I need to cut. I find this so complicated I swear. I am a failure at the always.0 -
JanetReyna wrote: »
I’m just so naive to all of this, then I have a cardio class in the afternoon that’s 45 min long. What I strive for is to lose the weight and maintain my muscle because I don’t wanna be skinny fat. The thing is I’m fat from my upper body and kind of skinny from my lower body. So I wanna built up to have the ilusión of an hourglass but I can’t build right now since first I need to cut. I find this so complicated I swear. I am a failure at the always.
Go check out stronglifts.com. It is really simple.2 -
quiksylver296 wrote: »
I just can’t do it alone. Calorie deficit then following a lifting program, then work. Agh, how can I do this properly? I want this to be my year that I transform my body. It’s never happened before.3 -
JanetReyna wrote: »
I just can’t do it alone. Calorie deficit then following a lifting program, then work. Agh, how can I do this properly? I want this to be my year that I transform my body. It’s never happened before.
You don’t need to spend hours at the gym. 30 mins of lifting 4 days a week and remain in a calorie deficit. Do cardio if you want but it isn’t really necessary.4 -
You don’t need to spend hours at the gym. 30 mins of lifting 4 days a week and remain in a calorie deficit. Do cardio if you want but it isn’t really necessary.
I don’t know to be honest I follow a lot of Instagram fitness girls and they do spend a lot of time there and bust their *kitten* off. That’s why they have their bodies.6 -
quiksylver296 wrote: »
Go check out stronglifts.com. It is really simple.
It doesn’t sound simple to me
You think the way I’m doing it is not good? 0
This discussion has been closed.
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