Flat but flabby stomach
#1
That was uncalled for...
Thread Starter
Flat but flabby stomach
I can read all day on how to reduce stomach flab but I want to hear what's effective.
I work out regularly (4 times a week, I'll do 20 minutes of cardio and follow with a weight training routine to build muscle). The weight training has been going great with noticeable results.
Now I want to step things up a bit and get rid of the flab on my stomach. I don't have a gut and with clothes on I look slim, however I've certainly got a good jiggle when the shirt comes off
I fully realize 20 minutes of cardio isn't nearly enough, but how much is enough? I'm really not lookng to spend 2 hours in the gym every day, and currently with the 20 minutes of cardio and the rest weights, I'm in the gym for about an hour total.
I've been trying to watch what I eat as much as possible and I know this is a huge factor. I'm ready to take it one step further and REALLY watch what I eat... Are there foods I need to eat more of, and things I need to avoid like the plauge?
I don't really want to change up my weight routine too much as I'm really liking the results so far with that, but I'm ready to get rid of the flab.
Cheers
I work out regularly (4 times a week, I'll do 20 minutes of cardio and follow with a weight training routine to build muscle). The weight training has been going great with noticeable results.
Now I want to step things up a bit and get rid of the flab on my stomach. I don't have a gut and with clothes on I look slim, however I've certainly got a good jiggle when the shirt comes off
I fully realize 20 minutes of cardio isn't nearly enough, but how much is enough? I'm really not lookng to spend 2 hours in the gym every day, and currently with the 20 minutes of cardio and the rest weights, I'm in the gym for about an hour total.
I've been trying to watch what I eat as much as possible and I know this is a huge factor. I'm ready to take it one step further and REALLY watch what I eat... Are there foods I need to eat more of, and things I need to avoid like the plauge?
I don't really want to change up my weight routine too much as I'm really liking the results so far with that, but I'm ready to get rid of the flab.
Cheers
#3
That was uncalled for...
Thread Starter
It's tough to post my meals as I don't follow a diet by any means. What's made for dinner is what I eat It's not unhealthy stuff as everybody at my house is pretty health concious. Eating out is kept to once or twice a week (usually weekend dinners).
As for gym routine, this is what I follow. I usually do two excersises per muscle type, 3 sets, 6-10 reps each depending on intensity. All free weights.
Day 1: Chest and triceps
Day 2: Back and biceps
Day 3: Legs and shoulders
Day 4: Forearms and abs.
I usually go Monday, Tuesday, Thursday and once on the weekend.
As for gym routine, this is what I follow. I usually do two excersises per muscle type, 3 sets, 6-10 reps each depending on intensity. All free weights.
Day 1: Chest and triceps
Day 2: Back and biceps
Day 3: Legs and shoulders
Day 4: Forearms and abs.
I usually go Monday, Tuesday, Thursday and once on the weekend.
Last edited by S A CHO; 01-19-2012 at 02:27 PM.
#4
OP, twenty years from now you'll look back at yourself and what you thought was "flab" and you will think, "My god I was thin."
Also, the hair, less on top, more on the ass.
Also, the hair, less on top, more on the ass.
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Mr Marco (01-19-2012)
#6
Bent = #1
It's tough to post my meals as I don't follow a diet by any means. What's made for dinner is what I eat It's not unhealthy stuff as everybody at my house is pretty health concious. Eating out is kept to once or twice a week (usually weekend dinners).
As for gym routine, this is what I follow. I usually do two excersises per muscle type, 3 sets, 6-10 reps each depending on intensity. All free weights.
Day 1: Chest and triceps
Day 2: Back and biceps
Day 3: Legs and shoulders
Day 4: Forearms and abs.
I usually go Monday, Tuesday, Thursday and once on the weekend.
As for gym routine, this is what I follow. I usually do two excersises per muscle type, 3 sets, 6-10 reps each depending on intensity. All free weights.
Day 1: Chest and triceps
Day 2: Back and biceps
Day 3: Legs and shoulders
Day 4: Forearms and abs.
I usually go Monday, Tuesday, Thursday and once on the weekend.
Try doing some HIIT on the treadmill or as your cardio. I had great results by doing intervals on the treadmill. I had been busting my ass and was losing weight, but hit a wall. Starting doing HIIT and I got leaner faster.
I would also suggest doing more weight lifting exercises. Based on what you said you do 4 exercises a day (2 per muscle)?
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justnspace (01-19-2012)
#7
Senior Moderator
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If you want abs, you have to cut your body fat percentage down. There are no magical tricks. Sure you can give yourself more definition but a diet and more overall exercise are the only real ways.
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#8
Moderator
iTrader: (1)
Abs = diet
Try doing some HIIT on the treadmill or as your cardio. I had great results by doing intervals on the treadmill. I had been busting my ass and was losing weight, but hit a wall. Starting doing HIIT and I got leaner faster.
I would also suggest doing more weight lifting exercises. Based on what you said you do 4 exercises a day (2 per muscle)?
Try doing some HIIT on the treadmill or as your cardio. I had great results by doing intervals on the treadmill. I had been busting my ass and was losing weight, but hit a wall. Starting doing HIIT and I got leaner faster.
I would also suggest doing more weight lifting exercises. Based on what you said you do 4 exercises a day (2 per muscle)?
Carbs are super funny. they go right to your belly.
#9
Senior Moderator
Join Date: May 2003
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And they're meant to go to your belly. In reality, you're supposed to have a small reserve. Do you think people who are in fitness magazines would last long in the wild with food being scarce?
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justnspace (01-19-2012)
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justnspace (04-23-2012)
#13
Bent = #1
I have been trying to do it regularly, but haven't been able to keep a consistent schedule. I felt like I was going to die after the last time I did it.. I laid on the ground for a good 5-10 minutes after I was done just to recover.
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justnspace (04-23-2012)
#15
The Dumb One
iTrader: (1)
i just cut carbs out of my diet a couple weeks ago.
went from here, to here in 2 weeks time.
up until then i was eating bread like nobody's business.
and no im not sunburnt, just weird lighting in that room i guess lol
went from here, to here in 2 weeks time.
up until then i was eating bread like nobody's business.
and no im not sunburnt, just weird lighting in that room i guess lol
#18
Suzuka Master
QFT. I take private boxing lessons and my trainer had me doing HIIT this past Saturday to the point where I got dizzy. TRX rows, lunges, squats, and inverted pushups 15-20 reps 4 sets in a row for example. He is pretty good at mixing it up and keeping it creative, lots of stretching certainly helps too. By the end of hitting the pads, my arms feel like lead though.
#19
Burning Brakes
Join Date: Jan 2007
Location: Pittsburgh, PA
Age: 43
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Go to this site: http://robbwolf.com/ read all you can about the Paleo Lifestyle, start to ease into and reap the benefits.
Another great resource is: http://whole9life.com/. Try a Whole30 challenge. It is a great way to keep yourself committed.
We did a Paleo Challenge at my gym a couple months ago. In 30 days I lost 2.5% body fat, increased muscle mass, and PR'd on back squat, deadlift, power clean, and snatching. Its not easy to keep up, but even an 80/20 Paleo diet is great, you just won't see results as fast.
Another great resource is: http://whole9life.com/. Try a Whole30 challenge. It is a great way to keep yourself committed.
We did a Paleo Challenge at my gym a couple months ago. In 30 days I lost 2.5% body fat, increased muscle mass, and PR'd on back squat, deadlift, power clean, and snatching. Its not easy to keep up, but even an 80/20 Paleo diet is great, you just won't see results as fast.
#20
Senior Moderator
#21
Senior Moderator
Cut the carbs, salt, greasy foods, and drink water. Compliment that with regular workouts and voila...abs.
Nothing genius about it.
Nothing genius about it.
#22
Fearless DIY Guy
iTrader: (2)
This holds true only for people whom have no idea how the f*ck to control and maintain their insulin at a consistent level (read: just about everybody) throughout the day and I simply could not disagree with you more. Cutting carbs allows you to trigger lyposis at a more expedient rate but at the expense of muscle.
Love you.
There's plenty of good links in this thread, but in short, you're going to need to know your maintenance calories at a minimum and run a deficit accordingly.
Another note, you're going to want to perform your cardio AFTER weight training. Any existing glycogen stores in place should be burned through resistance training to give you sufficient energy to perform the lifts. Cario thereafter will be closer to a coveted glucose deficit whereby you can trigger lyposis and BURN THE FAT!
GL, dude.
Love you.
There's plenty of good links in this thread, but in short, you're going to need to know your maintenance calories at a minimum and run a deficit accordingly.
Another note, you're going to want to perform your cardio AFTER weight training. Any existing glycogen stores in place should be burned through resistance training to give you sufficient energy to perform the lifts. Cario thereafter will be closer to a coveted glucose deficit whereby you can trigger lyposis and BURN THE FAT!
GL, dude.
#24
Three Wheelin'
After reading all of these replies, I'm just straight confused.
User 1: Do it this way.
User 2: No, do it this way.
User 3: You're idiots, that shit won't work. Do this.
User 4: Huh?
Me: Yeah, huh?
Blah!!!
User 1: Do it this way.
User 2: No, do it this way.
User 3: You're idiots, that shit won't work. Do this.
User 4: Huh?
Me: Yeah, huh?
Blah!!!
#25
The Third Ball
Join Date: Sep 2002
Location: Los Angeles, Ca
Age: 45
Posts: 49,420
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The fact of the matter is its all chemistry and while we as human have the same genetic make up...our body chemistry all works different from one another.
There are basics and rules that do apply across the board, but you have to find what works for you.
Back when I was more of a gym rat I found the routine and "eating lifestyle" that worked best for me and got me results. Where as you are reading different ideals from different people because they found what works best for them.
What DeathMetal mentioned about maintenance calories and deficits is very true though. And there are good apps (livetrong, sparkepeople, etc) that doing a good job helping you track your caloric intake along with logging exercise to get an approx idea on where you're at with daily intake vs deficit.
There are basics and rules that do apply across the board, but you have to find what works for you.
Back when I was more of a gym rat I found the routine and "eating lifestyle" that worked best for me and got me results. Where as you are reading different ideals from different people because they found what works best for them.
What DeathMetal mentioned about maintenance calories and deficits is very true though. And there are good apps (livetrong, sparkepeople, etc) that doing a good job helping you track your caloric intake along with logging exercise to get an approx idea on where you're at with daily intake vs deficit.
#26
Needs a 930
More cardio.
Set goals such as beating your calories burnt or distance covered each time you get on the treadmill or whatever machine you are using.
Cardio before and after weights will make a big difference.
But like many have mentioned above you have to figure out what works best for you.
Goodluck
#27
One on the right for me
Mostly grounded in your diet. Modifying your diet to eat much better will make the biggest difference. Exercise takes care of the rest.
#29
One on the right for me
Portion controls sucks balls for the first three weeks or so. Then you get used to eating an appropriate amount of food and it becomes much easier.
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