If you're trying to decrease your bodyfat, then adjusting your diet is all but a requirement. Technically you can try to work out a lot more, but even if you are losing weight due to intense...
If you're trying to decrease your bodyfat, then adjusting your diet is all but a requirement. Technically you can try to work out a lot more, but even if you are losing weight due to intense workouts, the quality of your diet, specifically the amount of protein you are getting, will determine how much of the weight you lose is fat vs. muscle.
Pretty much everyone's already covered all the basics in this thread so I'll just quickly re-summarize and emphasize what's important: You can't target fat loss in the body - that part is genetic....
Exemplary
Pretty much everyone's already covered all the basics in this thread so I'll just quickly re-summarize and emphasize what's important:
You can't target fat loss in the body - that part is genetic. You can reduce fat in your entire body, but the fat will be proportionately lost from all areas. Despite thinking all your fat is in your stomach, I can guarantee you that you have quite a bit in other places too. Luckily if it's mostly concentrated in the stomach, you'll lose most of it from your stomach, because that's where it mostly is.
A few thoughts I'd like to toss out, some of which have been touched on by others:
Often times when people think their <insert body part> is too big, it's an issue of proportionality. Generally speaking there are two approaches to 'fixing' this problem. The first is to build up other parts of the body so that proportionally the area that bothers a person is 'not as big'. You could try to add mass to your chest and legs to make the stomach less big proportionally. Second, if the issue is too much fat in an area, losing fat can reduce the size of a troublesome area.
If you believe you are already living a healthy life and are simply looking to reduce your intake or increase your output, you should focus on small modifications that you enjoy. I cannot stress how important it is for these modifications to be the ones that you want and not necessarily the ones that the world tries to sell you on.
For controlling appetite, I would suggest giving an intermittent fasting or a keto diet a try. Both of these diet styles tend to control appetite fairly well, but for differing reasons. Don't force yourself to adhere to either of these diets, however, they should simply be diets that you give a try and if they work, continue to stick with.
A lot of people who complain about having a large stomach often tend to do a bunch of stomach focused exercises and end up building muscle beneath the fat they have stored and this increases the size of their stomach. I would suggest not to focus exercises on the stomach at all, but rather the surrounding musculature so as to even out the proportionality of your look.
People often underestimate how much stomach contents make the stomach look larger. While I'm not suggesting that you drastically change your diet, I would like to point out that during contest prep for bodybuilding, in the last few days before a show contestants will eat a specific diet that is targeted at foods that are nearly completely absorbed in the gut. Mashed potatoes, for example, produce little to no waste product. If you can stand a mild intermittent fast, I'd suggest looking at your stomach in the afternoon after eating nothing and see how it compares.
The link between visceral fat and cardiovascular health is not causal, it's an association. If you are already physically active (cardio, especially) and have a varied diet that is limited in sugar and processed foods, I would not be particularly worried. As always, discuss with your doctor.
Exercising (cardio) in a fasted state is a good way to ensure your body regularly utilizes the krebs cycle and fat metabolism. Regular use of the fat metabolism will actually shift the proportion of white/brown fats to a healthier proportion, even if total fat stocks are not reduced. Alternatively, simply doing cardio for a long enough period will burn through your glycogen stores and allow you to reach a point where the majority of your energy is coming from an aerobic (fat) as opposed to an anaerobic (glycogen) source.
If you or anyone else have any other questions or would simply like to chat about fitness, my DMs are always open.
I see a lot of variations on planks, crunches, and on-your-back leg lifts in the gym. There is a lot you can do with a yoga ball as well that would be hard for me to adequately describe without...
I see a lot of variations on planks, crunches, and on-your-back leg lifts in the gym. There is a lot you can do with a yoga ball as well that would be hard for me to adequately describe without pictures.
On the other hand, there is the old saying, “abs are made in the kitchen, not in the gym,” and I think that is increasingly true as a person ages. This isn’t to say the exercises aren’t important, just that you have to be extra careful about your diet even in addition to all that exercise. You said you have a healthy diet, so you may already have this under control.
Consistency in the gym beats that. I'm only 33, but i was the epitome of skinnyfat. Thin arms, beer gut, flat ass. The best and more efficient way to avoid that is weightlifting. I learned to like...
Consistency in the gym beats that.
I'm only 33, but i was the epitome of skinnyfat. Thin arms, beer gut, flat ass.
The best and more efficient way to avoid that is weightlifting. I learned to like it because of the results. I'm now 5 or more years into it and was told by yonger women that i have a hot body.
My midsection is tight and toned, my quadriceps are big, ass is round, broad shoulders and back, all thanks to squats, chin ups, overhead press, ab-wheel rollouts, romanian deadlifts and other exercises.
Consistency and progressive overload in the gym are the answer. And its benefits will stay with you forever.
My fat goes to the midsection first too. I think the majority of people are like that. But when you gain enough muscle, you get a solid base to hold the fat more evenly distributed. And of course...
My fat goes to the midsection first too. I think the majority of people are like that. But when you gain enough muscle, you get a solid base to hold the fat more evenly distributed. And of course you have less fat because of the exercises.
If i'm sitting sloppily or after a weekend of nasty food and beer, my gut is bigger. Having 0 belly is almost impossible, but when you have muscles your posture gets better and your midsection is always more contracted/tight.
If you want to put some junk in the trunk, you gotta lift, essentially. Your body will put on muscle where it's being used and abused. Deadlifts and squats! Of course, you don't have to use super...
If you want to put some junk in the trunk, you gotta lift, essentially. Your body will put on muscle where it's being used and abused. Deadlifts and squats! Of course, you don't have to use super heavy barbell weights. Kettlebells can get you there. At least, I'd start with a bodyweight squat routine.
Go through this routine on the daily. If you're crunched* (hehe) for time, focus on the hollow body hold. Initially, aim for 30 seconds, then work your way up to a minute. If you're doing them...
If you're crunched* (hehe) for time, focus on the hollow body hold. Initially, aim for 30 seconds, then work your way up to a minute. If you're doing them correctly, you'll definitely feel the burn. Or, if you want to invest in a pull-up bar you can work on hanging leg raises. You can also use that pull-up bar I linked to do push-ups that have a lower impact on your wrists. If you're engaging your core (as you should), push-ups are much better than planks. Hell, you also engage your core doing pull-ups, which is something I'd recommend working towards. I started not being able to do one, but eventually made it up to ~10.
Like others have said, though, visible abs are a result of low body fat which is a result of non-excessive caloric intake and resistance exercise. But, if you're already relatively low on body fat, the exercises listed above should build a bit of muscle.
*also, I don't recommend crunches or sit-ups. bad for the back.
DISCLAIMER: I do not work in the food/diet or fitness industry. I've just read a lot of things. I am fat. I don't take my own advice, even though I believe my advice is decent. Be better than me....
DISCLAIMER: I do not work in the food/diet or fitness industry. I've just read a lot of things. I am fat. I don't take my own advice, even though I believe my advice is decent. Be better than me.
Wide stance Pushups (for chest, but also pushups do some work for your core). Planks. Sit-ups. Reverse crunches/leg lifts. Supermans (lie on your stomach, lift your feet as high as you can, doing the same with your arms pointed out in front of you, and look forward; this should apply a small arch to your back, flexing your lower back muscles). Back bridge.
Focus on healthy eating and nutrition. Eat a balanced diet. Might be worth talking with a dietitian, as they will be able to go over with you the healthy foods you should be eating.
For further exercises, look into Yoga, especially Hot Yoga if you're cleared to be in a sauna-like setting.
As you get older, your body requires less fuel to function, on average, which is why working with a dietitian can help, especially if you like to eat a lot. Look into volume eating as well. Eat lots of food that is lower in calories (green vegetables, for example). This will also help your digestive system (to an extent) as you'll be consuming lots of fibre.
If you are interested in losing weight around your stomach specifically, be aware that spot reduction doesn't work.
If spot reduction doesn't work, does that mean the only real solution is dieting?
If you're trying to decrease your bodyfat, then adjusting your diet is all but a requirement. Technically you can try to work out a lot more, but even if you are losing weight due to intense workouts, the quality of your diet, specifically the amount of protein you are getting, will determine how much of the weight you lose is fat vs. muscle.
Pretty much everyone's already covered all the basics in this thread so I'll just quickly re-summarize and emphasize what's important:
A few thoughts I'd like to toss out, some of which have been touched on by others:
Often times when people think their <insert body part> is too big, it's an issue of proportionality. Generally speaking there are two approaches to 'fixing' this problem. The first is to build up other parts of the body so that proportionally the area that bothers a person is 'not as big'. You could try to add mass to your chest and legs to make the stomach less big proportionally. Second, if the issue is too much fat in an area, losing fat can reduce the size of a troublesome area.
If you believe you are already living a healthy life and are simply looking to reduce your intake or increase your output, you should focus on small modifications that you enjoy. I cannot stress how important it is for these modifications to be the ones that you want and not necessarily the ones that the world tries to sell you on.
For controlling appetite, I would suggest giving an intermittent fasting or a keto diet a try. Both of these diet styles tend to control appetite fairly well, but for differing reasons. Don't force yourself to adhere to either of these diets, however, they should simply be diets that you give a try and if they work, continue to stick with.
A lot of people who complain about having a large stomach often tend to do a bunch of stomach focused exercises and end up building muscle beneath the fat they have stored and this increases the size of their stomach. I would suggest not to focus exercises on the stomach at all, but rather the surrounding musculature so as to even out the proportionality of your look.
People often underestimate how much stomach contents make the stomach look larger. While I'm not suggesting that you drastically change your diet, I would like to point out that during contest prep for bodybuilding, in the last few days before a show contestants will eat a specific diet that is targeted at foods that are nearly completely absorbed in the gut. Mashed potatoes, for example, produce little to no waste product. If you can stand a mild intermittent fast, I'd suggest looking at your stomach in the afternoon after eating nothing and see how it compares.
The link between visceral fat and cardiovascular health is not causal, it's an association. If you are already physically active (cardio, especially) and have a varied diet that is limited in sugar and processed foods, I would not be particularly worried. As always, discuss with your doctor.
Exercising (cardio) in a fasted state is a good way to ensure your body regularly utilizes the krebs cycle and fat metabolism. Regular use of the fat metabolism will actually shift the proportion of white/brown fats to a healthier proportion, even if total fat stocks are not reduced. Alternatively, simply doing cardio for a long enough period will burn through your glycogen stores and allow you to reach a point where the majority of your energy is coming from an aerobic (fat) as opposed to an anaerobic (glycogen) source.
If you or anyone else have any other questions or would simply like to chat about fitness, my DMs are always open.
I see a lot of variations on planks, crunches, and on-your-back leg lifts in the gym. There is a lot you can do with a yoga ball as well that would be hard for me to adequately describe without pictures.
On the other hand, there is the old saying, “abs are made in the kitchen, not in the gym,” and I think that is increasingly true as a person ages. This isn’t to say the exercises aren’t important, just that you have to be extra careful about your diet even in addition to all that exercise. You said you have a healthy diet, so you may already have this under control.
Good luck!
Consistency in the gym beats that.
I'm only 33, but i was the epitome of skinnyfat. Thin arms, beer gut, flat ass.
The best and more efficient way to avoid that is weightlifting. I learned to like it because of the results. I'm now 5 or more years into it and was told by yonger women that i have a hot body.
My midsection is tight and toned, my quadriceps are big, ass is round, broad shoulders and back, all thanks to squats, chin ups, overhead press, ab-wheel rollouts, romanian deadlifts and other exercises.
Consistency and progressive overload in the gym are the answer. And its benefits will stay with you forever.
My fat goes to the midsection first too. I think the majority of people are like that. But when you gain enough muscle, you get a solid base to hold the fat more evenly distributed. And of course you have less fat because of the exercises.
If i'm sitting sloppily or after a weekend of nasty food and beer, my gut is bigger. Having 0 belly is almost impossible, but when you have muscles your posture gets better and your midsection is always more contracted/tight.
If you want to put some junk in the trunk, you gotta lift, essentially. Your body will put on muscle where it's being used and abused. Deadlifts and squats! Of course, you don't have to use super heavy barbell weights. Kettlebells can get you there. At least, I'd start with a bodyweight squat routine.
Blarghhhhh!!!!!!!!
TOO MUCH INFORMATION!!!!!
I didn't even see it, but now somehow I can't unsee it :)
aka, "Hank Hill Ass"
Apologies for shouting, but you cracked me up there.
Go through this routine on the daily.
If you're crunched* (hehe) for time, focus on the hollow body hold. Initially, aim for 30 seconds, then work your way up to a minute. If you're doing them correctly, you'll definitely feel the burn. Or, if you want to invest in a pull-up bar you can work on hanging leg raises. You can also use that pull-up bar I linked to do push-ups that have a lower impact on your wrists. If you're engaging your core (as you should), push-ups are much better than planks. Hell, you also engage your core doing pull-ups, which is something I'd recommend working towards. I started not being able to do one, but eventually made it up to ~10.
Overall, your might want to look into /r/bodyweightfitness.
Like others have said, though, visible abs are a result of low body fat which is a result of non-excessive caloric intake and resistance exercise. But, if you're already relatively low on body fat, the exercises listed above should build a bit of muscle.
*also, I don't recommend crunches or sit-ups. bad for the back.
DISCLAIMER: I do not work in the food/diet or fitness industry. I've just read a lot of things. I am fat. I don't take my own advice, even though I believe my advice is decent. Be better than me.
Wide stance Pushups (for chest, but also pushups do some work for your core). Planks. Sit-ups. Reverse crunches/leg lifts. Supermans (lie on your stomach, lift your feet as high as you can, doing the same with your arms pointed out in front of you, and look forward; this should apply a small arch to your back, flexing your lower back muscles). Back bridge.
Focus on healthy eating and nutrition. Eat a balanced diet. Might be worth talking with a dietitian, as they will be able to go over with you the healthy foods you should be eating.
For further exercises, look into Yoga, especially Hot Yoga if you're cleared to be in a sauna-like setting.
As you get older, your body requires less fuel to function, on average, which is why working with a dietitian can help, especially if you like to eat a lot. Look into volume eating as well. Eat lots of food that is lower in calories (green vegetables, for example). This will also help your digestive system (to an extent) as you'll be consuming lots of fibre.