Hey Everyone,
So here is deal. I've lost around 40lbs over the last 6 months. I am now down to 138lbs. I am happy with this, but would still like to make some changes to body as I feel I have quite a bit of tummy fat and back fat that I would like to get rid of. How can I go about targeting these areas. I will admit that most of exercise is cardio, (walking, running, hiking with dogs) so there isn't very much strength training happening. What kinds of exercises could I incorporate that I can do at home to focus on these areas.
Also, how do you go about losing weight without losing all of your boobs? I have almost nothing left there and it's a little discouraging because I didn't have much to begin with, but now it's just embarassing haha
Any advice is greatly appreciated!!
Thanks.
Need Advice...
Moderators: Boss Man, cassiegose
Hi Kristal,
Big congrats on your weight loss! Huge accomplishment. Unfortunately, you can't target fat loss. Sure, you can do exercises to work your abdominal muscles and back muscles. But you're working the muscles, not the fat. There is a myth that we can "spot reduce" fat on an area of the body (that myth sure has helped sell a lot of exercise gadgets!). When we lose fat we lose it all over. So, if you continue to exercise and eat right you will continue to lose fat in ALL areas of the body.
That being said, some strength training is always a good idea. You can easily start with doing some body weight exercises at home (I'm assuming you don't go to a gym). Things like push ups, planks, lunges, squats. If you like it, you can get some dumbbells to use at home to work all your muscle groups.
Hope that helps and feel free to let me know if I can help more.
Sarah
Big congrats on your weight loss! Huge accomplishment. Unfortunately, you can't target fat loss. Sure, you can do exercises to work your abdominal muscles and back muscles. But you're working the muscles, not the fat. There is a myth that we can "spot reduce" fat on an area of the body (that myth sure has helped sell a lot of exercise gadgets!). When we lose fat we lose it all over. So, if you continue to exercise and eat right you will continue to lose fat in ALL areas of the body.
That being said, some strength training is always a good idea. You can easily start with doing some body weight exercises at home (I'm assuming you don't go to a gym). Things like push ups, planks, lunges, squats. If you like it, you can get some dumbbells to use at home to work all your muscle groups.
Hope that helps and feel free to let me know if I can help more.
Sarah
1800-2000 range, ballpark it don't be strick on it, you'll go nuts trying to count every little calorie. If you read the diet and nutrition forum there is a couple of stickies there that you may find helpful about diet and meals that swanso wrote. It is very informative and pretty easy to understand and apply to yourself.
cheers
cheers
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mastertrainer1
- STARTING OUT
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- Joined: Sat Jan 17, 2009 10:17 am
Losing
Kristal,
Focus on 'fat loss', not weight loss. You are genetically pre-disposed to gain and lose fat at different rates throughout your body, so 'targeting' is really a myth. It may be that your body responds by making the and back fat the 'last to go'. The simple truth here is, you have to keep your diet efforts in effect for the long term. I suggest what most doctors recommend for women - a body fat level of 19-23%. You may have to get down to 15% to lose all and back fat. Sorry, girl. That's the way it is.
As for breasts, I recommend some upper body reisitance training for your chest. It won't make drastic changes, but it will firm you up and raise them up a tad. Yes, your breasts will decrease in size a little as you lower your %. Look at the plus side - you will feel and look great! Sexuality is more attitude than breast size.
Best of Luck,
M.T.
Focus on 'fat loss', not weight loss. You are genetically pre-disposed to gain and lose fat at different rates throughout your body, so 'targeting' is really a myth. It may be that your body responds by making the and back fat the 'last to go'. The simple truth here is, you have to keep your diet efforts in effect for the long term. I suggest what most doctors recommend for women - a body fat level of 19-23%. You may have to get down to 15% to lose all and back fat. Sorry, girl. That's the way it is.
As for breasts, I recommend some upper body reisitance training for your chest. It won't make drastic changes, but it will firm you up and raise them up a tad. Yes, your breasts will decrease in size a little as you lower your %. Look at the plus side - you will feel and look great! Sexuality is more attitude than breast size.
Best of Luck,
M.T.