healthy weight but belly fat

2 PAGES
1 | 2
previous topic · next topic
xangelsarah

Joined: Feb 10
Posts: 102

      quote  
Posted: 26 Jan 2011, 21:55
im 121 lb 5 ft 2 and im 21 years old
im at a healthy weight but my stomach is jiggy and feels like theres alot of fat there

other the sit ups which i hate and cant really do
what else can i do to tone and fix the jigle
gregthegroov...

Joined: May 10
Posts: 124

      quote  
Posted: 26 Jan 2011, 22:15
Cardioooo and more cardio =)
mdep1229

Joined: Jan 11
Posts: 387

      quote  
Posted: 26 Jan 2011, 22:31
Weight training. When I did circuit training three times a week, I ate so much and maintained a 23" waist!

http://weighttraining.about.com/od/fatlossweighttraining/a/belly-fat-burn.htm

You may also want to check out the book "Abs Diet for Women" as they have a section on exercise to attack belly fat, too.
an00bis

Joined: Jun 10
Posts: 643

      quote  
Posted: 26 Jan 2011, 23:09
gregthegroove wrote:
Cardioooo and more cardio =)


Cardio causes catabolism and forces no overcompensation. This is the opposite of what you should do for your problem.

The second poster is right. Weight training is your only real option.

People use weight as a metric when they shouldn't. Body composition matters much more. Your muscle-to-fat ratio needs to be fixed, and you'll look more like you want to.
If you think my post is too abrasive, harsh, or offensive, you're:
A) Wrong.
B) Too sensitive.
C) Not going to receive an apology for pointing it out.
gregthegroov...

Joined: May 10
Posts: 124

      quote  
Posted: 27 Jan 2011, 00:01
Yes true, I was just assuming weight training was being done already. Plus runners are sooo skinny and trim, I have always heard to run and run and run to trim fat. I think cardio should be done regarsless. Thats my opinion. With or w/o weight training.
an00bis

Joined: Jun 10
Posts: 643

      quote  
Posted: 27 Jan 2011, 02:28
Both burn calories. I wouldn't ever say that running is strictly "bad", it's certainly necessary on the later stages of a cut. However, I think people really underestimate the muscle deterioration that's associated with continuous running.

Most "real" runners have bodies like this:
http://woldfitness.com/wp-content/uploads/2009/09/skinny-runner-aerobics.jpg

Most people, however, don't want to look like that. Olympic runners and other elite athletes are the exception to the rule because of incredible genetics. For the rest of us, however, there's no way to have tons of cardio and a body that doesn't look frail, regardless of what you read in magazines. Running forces different fiber recruitment than weight training. Couple that with the lack of muscular overcompensation post-recovery, and you produce the body type pictured above.

Most women are striving for bodies like this:
http://image.shutterstock.com/display_pic_with_logo/190378/190378,1280283477,1/stock-photo-toned-female-fitness-boxer-fighting-with-the-shadow-58076599.jpg
not like this:
http://www.ifood.tv/files/u14030/Miss_Australia_Skinny.jpg

So why do people keep recommending running instead of weight training? Because they're afraid they'll end up looking like this:
http://3.bp.blogspot.com/_tlf1Ywhzgl4/SffQy2ZyC9I/AAAAAAAAAM0/8xFEv9Px1XM/s400/female-bodybuilder.gif

Honestly, I can identify with that concern-- who wants to look like that? Well, fortunately, for women it takes tons of steroids/testosterone enhancers to get to that point, and for males it takes years of serious weight lifting and eating at a caloric surplus.

So, your two options are:
1. Weight lifting to minimize muscle loss
2. Tons of cardio which will just make a smaller-sized version of your current body. Pear shapes will stay pear shaped. After a while, it will result in skinny fat syndrome.

It's an obvious choice.

"But an00bis, why not do both?"

The cardio will work against any weight lifting you do. You'll be recruiting opposing muscle fibers, and you'll just be wasting a lot of time. It's like taking 2 steps forward and one step back. Pure weight training along with a proper diet can reach any leanness goals you have short of single-digit body fat percentages, so why risk extra muscle loss with running? If you're one of those people that really wants to get down to 8% body fat, then yeah, you'll probably have to sacrifice a minute amount of muscle to shed the excess fat by peppering in some cardio near the end of your cut. That applies to so few people though.

My official recommendation with cardio is always:
1. HIIT over long distance cardio
2. Only do it on a cut, at the near-end stages
3. Run if you really enjoy it or want to get better at running.

By the way Greg, I'm not specifically picking on you or your post by any means, tons of people make the same recommendation without knowing what they're truly advocating. Hopefully the visual aids highlight the major differences between your options.
If you think my post is too abrasive, harsh, or offensive, you're:
A) Wrong.
B) Too sensitive.
C) Not going to receive an apology for pointing it out.
sktaylor315

Joined: Jan 11
Posts: 2

      quote  
Posted: 27 Jan 2011, 05:46
Zumba! It works wonders on the waist.
pplan

Joined: Dec 10
Posts: 4

      quote  
Posted: 27 Jan 2011, 06:51
Very interesting everyone very interesting!!
pplan
mdep1229

Joined: Jan 11
Posts: 387

      quote  
Posted: 27 Jan 2011, 08:14
@an00bbis, that's pretty much what my trainer said. She suggested me doing only 15 to 20 minutes of cardio to warm up before my sessions with her. Sometimes I cheat and do 30 to 35 minutes because I enjoy cardio, especially skiing (both downhill and cross-country). Weight training is for sculpting the body; cardio at the gym is conditioning so when I go play in the snow I can have fun. Laughing
healthhiro

Joined: Dec 10
Posts: 22

      quote  
Posted: 27 Jan 2011, 10:40
Or, try The Plank exercise for core fitness? Anyone tried this? I just saw it on Body Break!
StacieRitz

Joined: Nov 10
Posts: 451

      quote  
Posted: 27 Jan 2011, 10:46
healthhiro wrote:
Or, try The Plank exercise for core fitness? Anyone tried this? I just saw it on Body Break!


Planks are an AWESOME core strengthening exercise!
k8yk

Joined: Jan 09
Posts: 4,546

      quote  
Posted: 27 Jan 2011, 10:52
An00bis, I enjoyed your pictures. Very effective.

I would much rather look fit and athletic than emaciated. But some women would disagree... but they're crazy so whatever.

I will say though, I'm very happy with how my own body shape has changed and I do a lot more cardio than recommended. Because I love it. I love the way I feel after running for an hour! I do 3 days a week of Body Pump classes for strength training and 3 days a week of 1+ hours of cardio, which can be anything from Zumba to elliptical to jogging.

For abs, I second the planks suggestion. And any weight training with free weights strengthens your core. Squats and dead-lifts, while they don't specifically target the core, are very effective for the whole body.
My blog, This is not a Diet:
http://notsobigk.wordpress.com
Follow me on Facebook for tips, recipes, advice, exercise ideas and more:
http://www.facebook.com/notadiet
fredmugs

Joined: Jan 11
Posts: 382

      quote  
Posted: 27 Jan 2011, 12:08
Nope, nope, nope, and nope.

I do a lot of hardcore hiking and I get into extremely good shape for my hikes. Year after year I would be in great shape but still have belly fat. Every year I would complain about it and my hiking partner always said "gotta cut the carbs out of your dietc." One year I finally listened to him and focused on carb reduction and the belly fat went away.

I burn 900+ calories on an exercise bike. I can hike 20+ miles a day on the Appalachian Trail with a full pack. I do 20 - 30 minute ab workouts and lift weights maybe twice a week. The only thing that gets rid of the remaining belly fat is keeping the carbs away.
Pain is a by-product of a good time.
mdep1229

Joined: Jan 11
Posts: 387

      quote  
Posted: 27 Jan 2011, 12:36
I am glad it works for you. There may also be some differences between how men and women store fat. Most men tend to store their fat around the waist and most women tend to store their fat in the hips. I cannot speak for others but as I stated in the previous posting, weight training got me that 23" waist while enjoying my carbs.
Canajun

Joined: May 10
Posts: 507

      quote  
Posted: 27 Jan 2011, 13:06
Sarah, I also took a peek at your diet calendar. It's possible to have that pooch just from eating processed foods. That may be another angle to examine.


If you sometimes feel a little useless, offended or depressed, always remember that YOU were once the fastest and most victorious little sperm out of millions!
rjenkins27

Joined: Jan 10
Posts: 830

      quote  
Posted: 27 Jan 2011, 13:31
I'm lucky to be to the point (both age and wisdom) that I don't really care what I look like. Don't get me wrong. I do think my appearance has improved since losing weight and working out, and it does make me feel "good", but in the grand scheme of things, it doesn't really matter to me. It's just not that important.

What is important is health. I think both cardio and strength training are important for overall health. Of the two, I would say cardio is probably more important.



I work for the Department of Redundancy Department
Biggysmallz

Joined: Jan 11
Posts: 2

      quote  
Posted: 27 Jan 2011, 14:34
The plank is hard. I did 12 this morning and plan to do another dozen tonight. I have just started so I intend to build up the reps.

You do feel the effects of it later though and that is what I like.
gregthegroov...

Joined: May 10
Posts: 124

      quote  
Posted: 27 Jan 2011, 14:50
healthhiro wrote:
Or, try The Plank exercise for core fitness? Anyone tried this? I just saw it on Body Break!



IT IS HELL! I did it a few times with my trainer. It is VERY tough especially for overweight people, but yes it is great for you. For people that have a weak core and abs that arent used to crunches yet, do this first. Its great but hard.
TAJones

Joined: Jan 11
Posts: 4

      quote  
Posted: 27 Jan 2011, 19:02
Concentrate on core strengthing-Pilates, yoga, streching.
Get one of those balls. If you have a computer chair-replace it with the ball. If you have a fav lounge chair-replace it with the ball.
Always stay in good posture. Correct posture will but those muscles to work to lift and tone. I hate sit ups too, try pelvic tilts, there easier and have a good affect. If you wanna do a crunch or two while doing the pelvic lift you'll get the upper and lower ab muscles...
All We Creatures on Earth
Are Children of Creation
xangelsarah

Joined: Feb 10
Posts: 102

      quote  
Posted: 28 Jan 2011, 11:41
Canajun ur right i do eat alot of packaged food and i dont alway put everything i eat up there
thank everyone for the ideas



Forum Search
Advanced forum search



Latest Posts

My Recipes
well if had one i would probably share it, as the sharing is totally the caring all over [url=http://200caloriemeals.co... calorie meals[/url]
by giamegan on 13 Nov 14 12:04 AM
recipe posts
thanks for your reply mummydee and NO i did not enter them in 'my cookbook' but from now on will. again thx
by chillieundpepper on 09 Nov 14 09:28 AM
Entering your own recipes
Does anyone else not like how the enter your cookbook recipe on this site works? Trying to convert is really hard.
by Jones Jennifer on 03 Nov 14 06:36 PM
Healthy Snacks
Do you have any grocery stores over there that cater to Hispanic customers? If so - you may find jicama there. Good luck! And yes...almonds are awesome!
by Jannabelle on 06 Oct 14 11:13 AM
shake meal replacement
I am with Glaun and Wholefoodnut, I use to use Isopure Whey Protein Isolate - good if you think you need a boost in protein - but any whole, real, food will keep you fuller, longer. Fage 0% Greek Yogurt ...
by br_e_co on 03 Oct 14 07:42 AM

Member Tip

average member ranking
by member sammii_21
If you have time add ice and maybe some Strawberries or Banana to your shake (obviously with the matching shake!!) blend it all up and it makes a really filling thick shake! Lucybell said you can count ...
28 Jan 08 for diet Slim Fast