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Weight & Fat Loss | Abdominal frustration


Hi guys,

I have a rather peculiar problem. I bought weight training sets (dumbbells, bench and all that) and been lifting them for two months. There is very good improvement in my physique, but I am unable to reduce my waist size, nor flatten it. It is as big and bulging as ever-38 inches and I hate it! It is very frustrating because my my arms and chest and even the lower portions are pretty good. But no matter what I do, my abdomen is same as ever. What could I do to flatten it?

Here's my program, so you will understand better.

Mondays: Chest, biceps, abs

Weds: Back, legs, calves, abs

Fridays: Shoulders, triceps, abs

I don't like aerobics, nor do I have any time to go to a gym. I cannot afford any more equipment either. So with what I've got, what else do I need to do to reduce my abs? I really hope someone can help me in this regard. I need to know how to flatten my abs without having to go to gym (because i have no time), or without disturbing my weight training schedule, and also without any more equipments (because I cannot afford any).



Replies


Posted by Reply
Rickv
Newbie
2 Posts
11/26/2011 5:28:34 AM
on tuesday and Thursdays dude, you have to do some Cardio,, if you don't want to go to gym, thats fine, if you have stairs in your house, run up them, walk down, run up, do that 10 times, or if no stairs, buy a jumprope,, thats the only true way of getting rid of the gut, I lose 38 pounds my man by cutting cals, lifting and doing Cardio, you have to do it,, just have to try,, good luck.


tojo
Newbie
1 Posts
11/17/2011 7:36:31 AM
make sure you are consuming less carbohydrates, and lots of vegetables and meats in your diet. Also, increase the intensity and speed in your workouts to burn more calories. This will help with fat loss and also help wiht cardio.
A few good fat burning workouts are burpees and sumo squat dumbbell throws. make sure you try to keep your core as tight as you can while doing these to maximize muscle activation. Do sets with high reps (12-15).


Channy11
Newbie
1 Posts
11/11/2011 5:31:31 PM
u should be trying to manage your diet along with
exercise to help reduce your body composition.
also, only doing each exercise once a week is not
enough of a training stimulis to see great
improvememnts. i reccomend doing all the
exercises that u do together into each workout.
so if mon, wed and friday are your free days, do
all your exercises on all these days.
also, as some have mentioned, it is impossible to
target fat loss, therfore u need to do a whole
body routine. this will in the end reduce your
body composition in your abs as well as other
areas of the body :)
some exercises that i reccomend for abdominal
work- mountain climbers, plank, bicycle kicks and
leg knee raises
also one other thing, it is necessary to change up
your workout every few weeks to keep
progressively overloading your body to see
improvements. this may be changing an
exercise, increasing number of sets or reps or
less recovery time. this should be done for each
exercise.
so goodluck! i wish you the best in achieving
your health goals :))


JamesJK
Newbie
3 Posts
8/20/2010 3:44:54 AM
First thing - train your abs only ONCE a week. They are just like any other muscle and repsond best when given sufficient time to recover and grow back stronger.

Use interval training for your cardio with a work rest of 1:2 (30sec max effort, 1min recover). This will elevate your metabolism which will accelerate total-body fat loss.

Regards, James
James2


michaelvancouver
Newbie
2 Posts
8/18/2010 5:13:51 PM
try lavar h2o cleansing at Lavar Spa in Yaletown


downwitthefat
Stage 2 Fit
39 Posts
7/6/2010 10:29:02 PM
I think you just stick to one routine
that's all. I guess you should change it
from time to time. You also need to keep
track of your calories intake and calorie output. here's what I use...


Callah
Stage 1 Fit
18 Posts
12/28/2009 6:15:32 PM
When you lose FAT, Know that you will lose body fat all over the body, it comes from all over your body. You cannot target fat loss to a specific area of your body, to flatten abs. You can however target tone muscle, to firm your midsection. However, more importantly than doing lots of workouts, its to have a balanced diet. Try to concentrate on vegetables, fruits , lean meats and whole grains. Drink lots of water. Also cut out soda completely from your diet

Calla
http://www.weightlossafter.com


jewel07
Apprentice
7 Posts
6/15/2009 5:59:24 PM
It's soo frustrating isnt it.


rdf1775
Newbie
1 Posts
5/23/2009 6:40:39 PM
With out knowing your weight, height, age, etc.. I would say this. The last place most people will see results is the abdominal region. Cardio and aerobic workouts will help speed things up. Since you can't get to a gym then consider running or biking. Dieting is crucial! Good luck and stay motivated.


guest
9/18/2003 8:30:15 AM
Yall cant just to pushups and crunches and hop to have firm abs. These jsut work out the muscles, the fat is still there covering them up. You have to control your portion sizes and eat 4-6 meals a day to increase your metabolism. And by the way, pushups tone the ARMS! Oh and after 6-8 weeks the muscle adapts to the excersize so 100000 crunches everynight for 30 years is the same as a few correct crunches ever night for a month or so. And do not do too many crunches!!! Take at least 6 seconds to do the crunch and put your hands on your shoulders so as not to strain your muscles. If you take less than 5 LONG seconds to do a crunch you arent doing them correctly. Bye, and DRINK WATER!


guest
9/11/2003 7:27:59 AM
Thanks again,Becky. Actually, I've been trying to climb stairs on the off-days because the weight training takes too much of my energy. But even during my off-days, I find it hard to climb more than five minutes. By the time I complete five mins., I am all sweat! I couldn't do more and I lie down. But I don't have any breathing problems or anything, I am medically fit. Even so, I just can't do more. Also my weight is only around 150lbs (height 5'9"), so could that be the problem? I mean could it be possbible that I am too skinny to have more energy for cardio? Unfortunately, I have a big stomach even though i only weigh 150lbs, hence it is really a peculiar problem. On the one hand, i have to lose weight around the stomach, so I have to do cardio. But because i weigh only 150, i don't have enough energy to do cardio! Now if I eat more to do "more" cardio, then I'll put on weight, which would destroy all the good effects of cardio. What do I do?!


Becky
Newbie
5 Posts
9/4/2003 9:34:35 AM
Sorry this has taken a while to respond. I do weights and cardio together and I never have had a problem, its quite a normal and healthy practice. As far as stair climbing goes - cardio is cardio, as long as you get your heart rate up and keep it up for a reasonable period of time (20-30mins) then you will burn calories which is the best way to lose weight and fat. 2 minutes isn't very long to get your heart rate up, I would suggest 5 minutes at least for intervals, going up to 10 minutes per session is fine too.


guest
8/25/2003 7:48:30 AM
Becky, thanks. Yes, it is a very sensible idea, I mean combining cardio with weight training. But some people say it isnt such a good idea to do both on the same day. Besides, do you think stair-climbing (not in the gym, but at home!)would help me reduce fat? How long do I do it? Can I do 2 mins. in between each exercise? Thanks in advance.


Becky
Newbie
5 Posts
8/25/2003 6:13:11 AM
Certainly try to increase your tolerance to impact by easing into a jogging or skipping routine but here's another idea. Do some cardio for 5 mins to get your heart rate up, do a weight training exercise (3 sets or whatever your program is), 5 more mins of cardio, more weights, and continue that until you are finished your weight training routine. This will give you the cardio but without the continuous pounding that will give you what seems to be shin splints. Also pay attention to what you are working out on - a hard concrete floor vs a mat or carpet. That may help too. If you can afford it, buy a cardio tape (rent from the video store to find your fave), this will give you the cardio, the variety and alternatives to high impact activities. Do you have a pool nearby that you can swim at? Best of luck!


guest
8/23/2003 9:36:17 PM
Thanks very much for your message. Actually, I tried running/jogging (stationary) for twenty minutes for just three days. Then I experienced severe pain in my shin for almost two weeks! You see, my body weight makes a huge 'impact' on those knees and shin while I jog, hence the pain. I believe skipping is similar in that my body weight will cause pain in the knees. It is a vicious circle: if I jog, I'll lose weight, but to jog without experiencing pain, I gotta lose weight! I know I have to persist, but do you think it would be okay to do skipping/jogging for just five minutes in the first week, and then increase it as I go along?

Also I want to know whether cardio would reduce muscle mass? Because I wouldn't want that, I am not at all overweight and my only problem centers around the waist. I want to build muscle, not lose them. I only want to lose fat.


guest
8/22/2003 6:08:21 PM
Well, the only way you are going to be able to reduce the size of your waist and flatten your stomach is to lower your body fat. The most important part of lowering body fat is diet. You have to eat well. Also, you are going to need to do cardio. As you mentioned, you can't afford any more equipment so i suggest going out and buying a skipping rope. This is a very inexpensive but effective type of cardio. You should do this on a couple of your off days for 30-45.





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