Weight Loss

R

rc2016

New member
AStarting Weight: 220
Current Weight: 188

I have been on a diet since Feb 23,2012 and so far I can tell I have lost inches from my waist and definitely in my face. I was wandering though is there any way to focus the weight loss in the abdominal area? I want a nice flat/toned look maybe exercises or certain foods I should inquire into my diet? Any advice would help!

Thanks,
RC
 
Hey RC,


First, I just want to say congrats on the weight loss so far! Unfortunately, you can't pick where the fat comes off of, you have to lose fat all over your body. This happens through a combination of proper nutrition, strength training, and cardiovascular training. You want to eat and train in a way that minimizes muscle loss, but promotes fat loss. Can you give some details on what you are currently doing for diet and exercise?
 
ACurrently I am walking 60 minutes a day, 3 to 5 times a week. As far as dieting goes I use an app called Mynetdiary to keep up with my calories I consume (which normally is around 800 to 1000 calories a day) I avoid sweets and foods that are high in fat/sugar. As far as strength training goes I would love some tips on this matter, I do occasionally do crunches and dumbell lifts for my arms. If there is anything else I may do that you know of I would greatly appreciate it, also I was considering buying some whey protein to try to build extra muscle, your opinion on that would also be appreciated.

Thanks,
RC
 
Hey RC,


Do you have any exercise equipment at home? Or are you doing those exercises at a gym? If you have some weights at home, you could add in some exercises such as squats, lunges, and deadlifts for the legs and back. You could also try things like bent over rows, chest press, and overhead presses. For core/abs, I usually recommend more stability-type exercises like planks, side planks, and back extension holds, rather than spinal flexion exercises like crunches and situps, which put your low back at risk for injury.


If you're trying to lose weight, it will be quite difficult to gain muscle mass, since you are in a caloric deficit. However, during the weight loss process it is very important to minimize the amount of musle loss that you experience. This happens through resistance training and consuming adequate protein. If you really feel that you must stick to the very low amount of calories that you are consuming each day, then I would say that having a protein shake after you do a resistance workout might be a good plan. In my opinion, it's always better to get your required nutrients through real food (in this case, protein), but taking a protein shake is likely better than just not getting enough protein each day. The type of protein that you choose should depend on how your stomach tolerates it and how much "garbage" ingredients are added to it.
 
I am a cyclist and I always keep myself fit and smart guess how? just by keeping a check on my diet and regular exercise.
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There are in fact factors that impact on your weight.I think that there is a way to loose fat from any particular are of your body.
 
The way is very simple and it is through exercise.You just do some exercise workouts that include that body area for example for your waist do some waist exercises and you will see in a few weeks that you have a smart waist.
 
for the flat look I'd recommend doing the same exercises with less weight for more time, it helps keep the body 'unbumpy' :). you're on your way with the diet too! :) Keep it up! :)
 
Doing a good internal organ and intestinal track cleanse is very helpful for helping people lose belly flab. It's a sign of an improperly functioning digestive tract. Diet and exercise are important too - get plenty of fiber in the form of fresh raw veggies - not breads or grains. Bread, grains, potatoes pack weight on the gut really fast.


just some thoughts - hope this helps :)


Steve - aka Mr. FITnosis
 
So its been awhile since I last posted, but I would like to update my status on my results so far...

Since February 23, 2012 I have went from 220 lbs. to 167 lbs to date... It has been a great experience, and I cant tell that I have much more energy and I also enjoy exercising a heck of a lot more than I did. I also can tell I have a heck of a lot more muscle tone to my body. Just was wandering I am going for a six pack with a nice chest and arm muscles. I am trying to achieve this goal from home by doing various exercises that uses minimum weights do to the fact I currently have none. Lately, I have been doing various exercises such as burpees, push ups, sit ups, crunches, ab twist, toe drivers, etc... I was wandering if anyone had any advice how to achieve the goal in the fastest way possible, I know the correct diet is one MAJOR factor and I am still dieting, but maybe work out plans, things to eat to give the most protein, opinions on protein powders? Etc...


Any Advice or comments would be greatly appreciated :) !

Thanks In Advance,

Ryan
 
7 days a week. Go for 2 endurance runs, 2 interval trainings and 2 circuit trainings per week on different days. One day for rest and recovery. Ensure you have fruits and vegetables in every meal, avoid oily food and drink plenty of water. Basically just eat normally! Losing weight is not that complicated; there is no need to get stressed out trying to lose weight fast. Draw up a fixed training program and follow it diligently. The important thing is to maintain a healthy weight, not to lose weight fast.


Cheers :) All the best

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