Hey everybody, I'm new (stating the obvious). After doing hours of research (literally) on the internet on concerns I finally opted to join a community so I can talk to actual people on these concerns. I am hoping that somebody on here can really help me out with a problem I have. In short I am looking to lose fat from . I am not fat I am actually thin, but just have a chubby midsection. It's basically like a hump that starts just a little above the button. It's not like a I have a huge lump of fat danging down there, it's more like a podge. How very attractive, I know. This little thing has developed ever since early teen years and I would really just like to get rid of it.
I don't really keep a record of eating habits but I think I'll start. I know for definite that diet ins't awful because I do eat fair share of fruits and vegetables, meats and drink plenty of water. It's about the only thing I drink. I don't eat at fast foot restaurants apart from the ocassional Subway. It's very infrequent. Though I find it hard to resist chocolate and ice creams. I feel guilty after eating it and I am well aware it's not going to help me get any closer to goal. I know, it has to stop! I haven't really gone and done all-out physical activity until recently. I walk around a lot and maybe that's the reason I'm thin, but yet I still have this fat.
I really am not muscular, so I've also recently started weightlifting and crunches too. I am aware that no amount of crunches will shed fat, so I do do the cardio. Sometimes I just run/jog, and some days I have tried out this high intensity interval training too where sprinting is involved. It's very hard and I'm trying best not to give up because I really want to have a flat stomach. I heard it's a winner for fat loss, and fat loss is something I want very badly. With this fat I feel self conscious and underconfident. I don't want to feel like that.
So I'm just going to post a few statistics.
Age: 18
Height: 5ft 11in
Weight: 156lbs
Neck: 14.5in
Wrist: 6.5in
Thigh: 22in
Waist (from button): 35in
Body fat % (according to online calculators): 22%
Calorie needs (according to online calculators): 2,965 to maintain current weight.
If I measure waist from the button it's about 35inches, but I wear 32inch garments and they actually fit me fine, anything above and it's too loose. old 34inch jeans look silly on me and basically slip right off me without a belt. wasit size has gone up since I last measure it; it used to be 33!
Thanks for reading that, I know it was like an essay. All I'm really looking for is some good advice. Am I right in doing a mix of weightlifting, running and HIIT?
Goal: beat the flab!
Moderators: Boss Man, cassiegose
wts - use these exercises only: squats, deadlifts, stiff legged deadlifts, rows, pull / chin ups, bench presses, lunges
keep rest to 30 - 60secs between sets...circuits are a good idea but keeping wt as heavy as you can...something like this:
squats x 10, 30secs rest, bent bb row, 30secs rest, stiff leg deadlifts x 10, 30secs rest, bench press x 10, 30secs rest x 3 cycles 3 x week
continue with HIIT training definately 2/week
a food log is one of the best things tyou can do....you could evn post it on here if you like in the section allocated for it
keep rest to 30 - 60secs between sets...circuits are a good idea but keeping wt as heavy as you can...something like this:
squats x 10, 30secs rest, bent bb row, 30secs rest, stiff leg deadlifts x 10, 30secs rest, bench press x 10, 30secs rest x 3 cycles 3 x week
continue with HIIT training definately 2/week
a food log is one of the best things tyou can do....you could evn post it on here if you like in the section allocated for it
Keeping track of your food is one of the best things you can do. Nutrition is vital to lose the fat. If you don't know where you are at now it will be harder to know what changes to make.
Weightlifting will make a big difference. It will help you to gain a bit of lean mass so you have a nice firm look. The exercises Swanso posted are fantastic ones. There are a lot of others you can do as well to have a good variety and not get bored.
HIIT is great, thought it's best if you are already in good shape (not sure how good shape you are in now). Combine that will some low intensity. Make aure you also have some days off.
Please let me know if I can help more!
Sarah
Weightlifting will make a big difference. It will help you to gain a bit of lean mass so you have a nice firm look. The exercises Swanso posted are fantastic ones. There are a lot of others you can do as well to have a good variety and not get bored.
HIIT is great, thought it's best if you are already in good shape (not sure how good shape you are in now). Combine that will some low intensity. Make aure you also have some days off.
Please let me know if I can help more!
Sarah
PS-I assume you got the caloric needs thing offline? Those are complete crap! Believe me, as a nutritionist, figuring out someone's individual caloric needs is a complicated process because there are SO many factors that can contribute. Not saying it's bad to look at the online calulators, just don't let that be a deciding factor for you.
Hey guys,
Thanks for the replies. I've had a read over and I like the suggestions. I'm kind of limited in some ways because I don't go to a gym so all I have is dumbell weights set, the great outdoors and a bike too. work complicates things a little because I work 11 hour shifts for three days so eating habits are a bit weird. I will start making a food log though. Yeah, I got the calorie thing online. I didn't really think it was that accurate seeing as it seems a bit high. To be honest I don't think I even consume that many calories per day. As for the HIIT it is intense, I can do a few sprints but most of the time I just jog at own pace. I'm just trying to slowly break myself into it, so I'm just incorporating the sprints bit by bit.
Thanks for the replies. I've had a read over and I like the suggestions. I'm kind of limited in some ways because I don't go to a gym so all I have is dumbell weights set, the great outdoors and a bike too. work complicates things a little because I work 11 hour shifts for three days so eating habits are a bit weird. I will start making a food log though. Yeah, I got the calorie thing online. I didn't really think it was that accurate seeing as it seems a bit high. To be honest I don't think I even consume that many calories per day. As for the HIIT it is intense, I can do a few sprints but most of the time I just jog at own pace. I'm just trying to slowly break myself into it, so I'm just incorporating the sprints bit by bit.
As I said before I had Museli and banana slices for breakfast, as well as a small tangerine.
For lunch I had a roast chicken and cheddar cheese warburtons roll, and a low fat packet of pasta (you just use hot water). I also had a chocolate milkshake.
For dinner I had paella, if that's how you spell it.
Also had a banana afterwards. And I'm going to be honest, I did eat one twix finger, but should it be ok because I highly doubt I went over any calorie/fat allowance?
:s
For lunch I had a roast chicken and cheddar cheese warburtons roll, and a low fat packet of pasta (you just use hot water). I also had a chocolate milkshake.
For dinner I had paella, if that's how you spell it.
Also had a banana afterwards. And I'm going to be honest, I did eat one twix finger, but should it be ok because I highly doubt I went over any calorie/fat allowance?
:s