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2004/09/18, 09:52 AM
I am a 17-year-old female, my weight is 133pounds and my height is 5’11. I have been weight training just for a month. I’m really unhappy with my flabby belly and love handles. I used to diet and cycle for an hour a day in the vain hope that I would lose the flab around my belly and hips. I also did loads of crunches and abdominal exercises. However the only places I lost weight were from my chest, arms, back, and legs. I never really lost any from the places I wanted to. I lost so much weight that I became underweight and quite weak. Since then I have gained 7 pounds and I’m now at a healthy weight. My problem is how do I get a flat belly and lose the flab around my hips and tummy without dieting? If I do diet I never lose the weight off my tummy anyway. Also if I start dieting again am I at risk of losing the muscle I have built from weight training? I have heard that doing abdominal exercises isn’t enough and can actually make your tummy stick out more because it pushes the fat out. So what am I suppose to do to achieve more muscle and lose the flab if dieting doesn’t work? Should I keep doing abs exercises? Even though it is making my belly bigger?
Any suggestions would be much appreciated. Sorry for a long post.
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2004/09/18, 02:08 PM
abs exercises on their own will not give you a flat tummy, you have to shed some of the fat on top. The only alternative to diet would be liposuction, which I wouldn't recommend personally.
If you make sure that you are eating frequently i.e. every 3 hours and keeping your calories at a level where you lose a maximum of 2lbs a week, then you will minimise muscle loss.
Welcome to fT :)
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2004/09/18, 08:01 PM
Some fat is unfortunally more stubborn that others, however is it realy that "flabby". Many cheerleaders complain about there "flabby" mid sections all the time on my squad, truth is its not as bad as you make it out to be. And som eof it in fact could be loose skin.
Also doing "tons" of abbs will nto get you a six pack. It will condition it, but not get it "defined".
Abbs ar elike any other muscle, they need rest, and proper stimili.
Are you just crunching? Or Going up...pause for 3 sec, slow decent, then up, pause for 3 sec, then slow descent. IF you doing more than 50 "crunches" then your not doing them right. Concentrate, think of the abbs, contracting one at a time, then uncoiling like a spring; one abb at a time.
So many people just pount out set after set of cruches and set ups, not worring abotu form , just "crunching" and complain why they don't have abbs.
try doing some light weight crunches form a cable station.
also crunches with a physio ball.
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if you want sympathy......from me...in a dictionary look between symphony and syphillis.......there you\'ll find it!
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2004/09/19, 09:29 AM
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Quoting from cbas1:
Arrrrggggggh you crazy or what.:angry: lippo on a 17 year old no way don't even think of it.
listen harvest moon stick your eating ruoutine down and anything else you think might help and post it. I and many others will scrutinise it and give you a diet that will help you and an exercise programe that is right for you dont get dissheartend you will lose it I promise dont go down the surgary route at your age.:)
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This is my program
Sit ups
Leg raises
Seaten twists
Flat bench flying
Bench press
Twin pec deck
Lat machine pulldowns
Curls dumb bell
Tricep pushdowns
Lat raises
Thigh extensions
Leg curl
Leg presh
Total hip
Rower
Treadmill
My diet is usually 2000 calories a day.
Breakfast- brown flakes and a banana
Lunch- 3 eggs on wholemeal bread
Main meal- usually some kind of meat, beans and vegetables.
I’m trying to build my protein levels up but without putting on weight, which is basically impossible since most high protein food have lots of calories and fat in them. Is it better to pull your tummy in when doing crunches or sit ups? Because I heard that if you pull your tummy in then that works the tummy muscles in, instead of them working outwards, which makes your tummy stick out more if you have fat on your abs. Thanks for all your help guys.
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2004/09/19, 09:53 AM
It may help also to concentrate on what you are eating, drink lots of water and add some cardio to your workout. While doing cardio or any other form of exercise, remember to keep your abs contracted and to breathe correctly.
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2004/09/19, 09:58 AM
Sounds crazy but you need to eat more through out the day, and more protein.
Breakfas tyou need some protein, along with some carbs. You've just woke up form 8 hours of not eating a thing. (the longest time you will go in a 24 hour day).
You need some eggs in the morning, good way to start the day, have you 3 eggs or so , and one yolk. With about a pice to 2 pieces of wheat toast. Or have one slice toast, and glass O.J. or milk.
Mid day you ned a lil snack, some unslated peanuts, can of tuna, yougert( non fat of coarse) something of the sort. Kep this "snack" fairly low in carbs, just want a few 100 calories, to keep the fire burning.
Lunch, have somthinggood and wholesome, by now your gonna need soem carbs, cause you gone about 5 to 6 hours since breakfast, So have a turkey sandwich, steamed veggies, chicken breast. Try to have some protein 30g worth, and atleast 2 kinds vegies, your choice.
Next snack, depending if you work out abotu this time or not will depend on what you eat. IF you gonna work out within 2 hours or so, you need some carbs, if not, stay lower in carbs.......if your gonna workout, good time for some natural peanut butter, maybe a lil natural jelly( for the fruit lol) Keep the carbs under 30 or so, and get at least 20g protein.
after work out, protein shake with water. 20g protein
dinner, meat and some veggies,
Boils down too, to keep it simple,
meals 400-500 calories x3 1200-1500
snacks 200 x2 400
So se you can eat 5x a day and still be under 2000 colories!
btw protein calories per calories is the same as carbs,4. Fat has 9 calores.
Peanut oils, and tuna oils are good fats, don't worry abotu them. Get a george forman, or othe rkinda of indoor griller, most of the fat will drain out, and take the skin of the breasts of chickem, and you'll lower the fat content, and trim the fat off the meat, give it to the dog like I do lol.
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if you want sympathy......from me...in a dictionary look between symphony and syphillis.......there you\'ll find it!
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2004/09/19, 10:06 AM
also, just caus eyou "gain weight" doesn't mean your getting fatter. I was at one time 280 with a 48 in waist, not i'm 262 and 38in waist? Muscle takes up less space, but is heavier. Think of a roll of toilet paper, that swhat about 5lbs fat looks like. Now a bar of soap, is about what 5lbs muscle looks like.
Keep your abbs tight, even when your walking, driving, and working out. poor posture, will make you look more "pudgy"
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if you want sympathy......from me...in a dictionary look between symphony and syphillis.......there you\'ll find it!
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2004/09/19, 10:55 AM
Andrew is right on. You are NOT eating enough. You must eat 5-6 times a day to keep your metabolism stable.
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"A will finds a way, failure is not an option"
Ivan
carivan@freetrainers.com
Montreal Canada
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2004/09/20, 08:36 AM
I thought that your body turned to fat as a last resort for energy? I thought that it would use muscle for energy before using fat, am I wrong or misunderstood?
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You can cover up the flaws on your body, but there is no hiding a flawed personality.
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2004/09/20, 09:39 AM
I've not heard anyone here suggest minimal carbs before. Complex carbs and fresh fruits and vegetables are important. When did peanut butter become bad? I thought that natural peanut butter is good for you and so is the oil it contains.
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Anni
*******
Hard work must have killed somebody
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2004/09/20, 10:03 AM
I disagree! Fat in of itself does not make one fat....it is the eating more calories than you burn that makes you fat...I think that is one reason that we as Americans are in such bad shape. The masses need to know that eating low-fat or no fat foods is great but you need to watch the opverall calories you eat more than fat. Now I am not saying to go out ans eat a tub of lard LOL but if you cut your overall cals you will be better off, as weell as watching the levels of fats you eat.
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LIFT HEAVY! BECOME STRONG, LIKE BULL!
7707mutt@freetrainers.com
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2004/09/20, 10:06 AM
I thought that the best way to lose fat was to turn it into lean muscle by lifting weights and doing some HIIT. Who in their right mind would eat fish for breakfast? That is disgusting. Cbas, is there any way that you can explain your theories in Layman's terms?
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You can cover up the flaws on your body, but there is no hiding a flawed personality.
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2004/09/20, 10:17 AM
This is a direct quote from Mark Verstegen a world class personal trainer "There's a misconception that the body first eats away its fat. But the body is remarkably resistant to fat loss and will turn to its lean muscle first, keeping that stored body fat in reserve as long as necessary"
Also I wanted to add that carbs are not bad. The carbs that are highly glycemic are the ones that you want to avoid, they wreak havoc on blood sugar levels and provide little nutritional value. Stick with slow glycemic foods: sweet potatoes, yams, green peas, black beans, oatmeal, peaches, oranges, apples, grapefruit, cherries, and fat free milk.
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You can cover up the flaws on your body, but there is no hiding a flawed personality.
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2004/09/20, 11:16 AM
First of all, I dont have a problem. I am asking questions because your advise is very confusing to me. Obviousy if anybody disagrees with you, you feel that it is personal. Do you have a complex? We can make this personal if you would like. I am asking what I think are legit questions.
When did I ever "insist" that the body would rather use muscle tissue? I asked. I think if you spent a little more time answering questions with an open mind, instead of "insisting" that your advice is being attacked, the world would be a better place.
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You can cover up the flaws on your body, but there is no hiding a flawed personality.
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2004/09/20, 12:21 PM
I don't holde grudges. I dont recall ever having a conversation with you. I respond to many posts and lots of times I am sarcastic, perhaps I may have offended you before. Sorry if I did.
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You can cover up the flaws on your body, but there is no hiding a flawed personality.
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2004/09/20, 12:25 PM
you don't need 200lbs of muscle, only what you need to move, your body burns the "extra muscle" 1st, because its burns more calories, to have more muscle. Fat keeps in heat and is better for survival than fat.
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if you want sympathy......from me...in a dictionary look between symphony and syphillis.......there you\'ll find it!
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2004/09/20, 12:28 PM
I see no point in her going low carb , if she 133lbs and almost 6ft tall, she doesn't really need to lose that much weight. I suggest a diet, that was failry low in calories, all she wants is to look "toner" not be a body builder, she can eat carbs without getting fat. At 2000 calories, thats pleanty to use for walking around, living, and working out, anything less her body may go into starvation mode, and not burn any fat, due to being low on engery. It will get rid of the muscle, so the body doesn't need that many calories.
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if you want sympathy......from me...in a dictionary look between symphony and syphillis.......there you\'ll find it!
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2004/09/20, 04:02 PM
Well I’m still scratching my head trying to understand what everyone has been saying. cbas1 I think that 1700 is a little low on calories, even if 1t is seen as correct by my BMR . I don’t believe that basal metabolic rate’s are always 100% right. If I only ate 1700 calories a day I would lose weight, which I don’t really want because my back gets incredibly skinny and so does my chest and arms. I try to eat 2000 calories a day and don’t go over that limit.
I am trying to eat more protein and cut back on carbs, but it’s difficult as I am only a beginner and don’t really understand what kind of proteins I need, and what meat is the best to eat.
This is what I had today
Breakfast- brown flakes with a banana (500 calories)
Lunch- Corn beef Sandwich (brown bread) and some chicken (700 calories)
Snack- tin of tuner (200 calories)
Main meal- 3 fish steaks, Broccoli and beans (about 500 calories)
My exercise program includes
In order
1. Sit ups
2. Leg raises
3. Leg presh
4. Thigh extensions
5. Leg curl
6. Bench press
7. Twin pec deck
8. Upright rowing
9. Lat machine pulldowns
10. Curls dumb bell
11. Flat bench flying
12. Tricep pushdowns
13. Lat raises
14. Seaten twists
15. Rower
16. Treadmill
I do this 3 times a week and usually can manage 20 reps on the weights of each. Any suggestion would be great, Thank you so much for all your help guys.
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2004/09/20, 04:06 PM
Sonds like you have a pretty solid plan. Just give it some time and see what happens. Take some measurements of your thighs, waist, arm, chest, neck and calf and then compare them again in another month. If your weight starts to go down add a some calories to maintain (250 calories is a good number to add). When you seem to be stable keep your caloric intake there and keep working out. If you hit a plateau, ask questions.
It looks like you are working hard, and you will certainly see results.
Daniel
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2004/09/20, 06:11 PM
Lol no I’ve always had the belly problem and love handles problem, its just the first places I put on weight. I don’t think I have a fast metabolism, I thought 2000 calories was the average amount for a woman on a daily basis?
I hope I haven’t lost any muscle, because last time I worked out I couldn’t hardly lift any leg weights. Although I hadn’t had much sleep the night before so……..
Anyway thanks for all the advice, it’s really helped me.
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2004/09/21, 12:22 PM
I doubt you have an overly fast metabolism, I need 1900 calories to maintain, and I'm quite a bit shorter than you.
I don't think there is any need to worry about hyperthyroidism :)
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2004/09/21, 12:23 PM
Oh, and to clarify, the only reason I mentioned lipo was to illustrate my point, not because I felt it was a serious option
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2004/09/21, 02:27 PM
Message deleted by moderator due to unsuitable content for this board.
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2004/09/21, 02:33 PM
Message deleted by moderator due to unsuitable content for this board.
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2004/09/21, 03:16 PM
KNOCK IT OFF, ALL OF YOU! WE ARE SICK OF DEALING WITH YOUR INFANTILE ATTACKS AGAINST EACH OTHER!
As mentioned in the post "Decorum Revisited" under the FT Announcement Thread, this type of behavior will no longer be tolerated by anyone, no matter how long you have been a member. If you cannot behave like rational humans, we ask you to leave this site. Final warning...
ANY FURTHER INSTANCES OF SUCH ABUSE WILL RESULT IN THAT PERSON BEING REMOVED FROM THIS SITE!
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Michael
Trample the weak; hurdle the dead!
Chaos, Panic, Disorder.... Yes, my work here is done!
rev8ball@freetrainers.com
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2004/09/21, 03:58 PM
Message deleted by moderator due to unsuitable content for this board.
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2004/09/21, 04:27 PM
Hec and dan we do not want to remove anyone.....thing is this, while you guys are all trying to help get these people off the site, by replying in any way to them just fuels them on....so please stay here, be assured that you and other longtime members will not be removed as long as you refrain from egging these guys on....hope this clarifies things! peace!
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LIFT HEAVY! BECOME STRONG, LIKE BULL!
7707mutt@freetrainers.com
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2004/09/21, 04:11 PM
Message deleted by moderator due to unsuitable content for this board.
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2004/09/21, 04:31 PM
There has been a lack of oversite here for a while. Members have dealt with it as best as they could. I don't care to have my membership threatened for a post advocating restraint. I also never cared much for being chewed out as a group. I have paid for 2 memberships here and if my membership is to be revoked, then revoke them both and refund my membership fee.
I think there must be a better way to deal with the crazy posts than to threaten and shout.
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Dances with Buffalos
Charlie
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2004/09/21, 04:33 PM
easy there charlie! We are doing the best we can!
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LIFT HEAVY! BECOME STRONG, LIKE BULL!
7707mutt@freetrainers.com
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2004/09/21, 04:33 PM
So can we get some clarification on exactly what is suitable for this board? My above post was in no way unsuitable and I think it is bullshit that it was deleted.
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You can cover up the flaws on your body, but there is no hiding a flawed personality.
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2004/09/21, 04:33 PM
good call. i think I missed this thread again.
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The only way to defeat fear is to treat it with respect. Take it by the horns, stare deep into it's eyes, analyze it and overcome the ugly bastard.
Now for the love of god...put the donut...DOWN!!!
-cupcake-
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2004/09/21, 04:37 PM
Hec I am sure it was not the content of your post but rather that it was posted here.....I have myself deleted 15 or so post off of one thread in the last 24 hrs ( not this one)....by responding to them at all just gives them their sick kicks....that is all not that you did or said anything wrong.....the owners are working on this to get it stopped...hang in there
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LIFT HEAVY! BECOME STRONG, LIKE BULL!
7707mutt@freetrainers.com
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2004/09/21, 06:21 PM
back to orginal thing harvest, I don't see how your eating 2000 calories in what lil bit your eating
Breakfast- brown flakes with a banana (500 calories)
Lunch- Corn beef Sandwich (brown bread) and some chicken (700 calories)
Snack- tin of tuner (200 calories)
Main meal- 3 fish steaks, Broccoli and beans (about 500 calories)
brown flakes an a bannana I highly doubt is 500 colories, I think you should look into more of what your eating, and count gram per gram and see your real totals. I though I ate 3500 calories a day, however when I wrote stuff down, it wa sonly like 2900 at the most.
Try writing what you eat down in a day, for a week or so, and see if you loose weight. IF not adjust.
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if you want sympathy......from me...in a dictionary look between symphony and syphillis.......there you'll find it!
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2004/09/21, 07:06 PM
This is actually the first I have read of this post. Charlie, hang in there buddy, you are in fact one of our premier members. We are working on taking care of this stuff.:big_smile:
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Quoting from charlie826:
There has been a lack of oversite here for a while. Members have dealt with it as best as they could. I don't care to have my membership threatened for a post advocating restraint. I also never cared much for being chewed out as a group. I have paid for 2 memberships here and if my membership is to be revoked, then revoke them both and refund my membership fee.
I think there must be a better way to deal with the crazy posts than to threaten and shout.
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If you don't stand for something, you will fall for anything....
bb1fit@freetrainers.com
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2004/10/05, 12:52 PM
Hey people, I’m having a few problems with the new diet. The problem is how low am I meant to go on carbs? 40 grams, 60 grams? And how high am I going on protein?
Today I ate
Breakfast
3 eggs no yolks on brown bread
Snack
Porridge made with water 50grams of oats.
Lunch
3 eggs no yolk, and a tin of salmon 150grams.
Snack
200 grams of chicken breast.
Main meal
Lean beef, with veggies.
Totals
Protein 127grams
Calories 1100
Carbs 75grams
Fat 65grams
The other problem is since I’m mainly trying to eat protein my calorie intake has dropped a lot, so how can I keep my calories up and my fat intake low? And how high should my fat intake be anyway?
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2004/10/05, 04:28 PM
Need your bw in g in protein.......133 133g protein at least. IF your trying to "cut" than that diets looks abotu right.
trim the fat, get rid of the skin on the breast......
get some whey protein too it will help.
Maybe some fat free yougert.
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......quote the Andrew....nevermore
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2004/10/05, 05:06 PM
Just by what you ate today and if you exercise, I don't see enough carbs. Carbs are important if you want energy, even to get out of bed. For your fat, you need a min of 30%.
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"A will finds a way, failure is not an option"
Ivan
carivan@freetrainers.com
Montreal Canada
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2004/10/06, 08:13 AM
Cbas1, is that a typo......280 grams of protein?? What have I missed? This person weighs 133lbs, not kilos!
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"A will finds a way, failure is not an option"
Ivan
carivan@freetrainers.com
Montreal Canada
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2004/10/06, 09:41 AM
Thanks, I was thinking the same thing :)
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Quoting from carivan:
Cbas1, is that a typo......280 grams of protein?? What have I missed? This person weighs 133lbs, not kilos!
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2004/10/06, 09:56 AM
Sorry, cbas, we cyclists get very touchy about our carbs :)
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2004/10/06, 11:57 AM
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Quoting from cbas1:
Geeze
swap the carbs for protein
:dumbbell:sorry bout that:dumbbell:
Carbs...1120 kcals or 280 grms
Protein.....712 kcals or 180 - 200 grms
Fats .....203 kcals or 20 - 22 grms
Hey cbas1 and everyone, thanks for all the advise. Just one quick question, how can I just keep to 20 grams of fat per day? Meanwhile trying to keep my protein levels up? It's just that I’m trying to keep fat levels down already and I can only manage to get 130grams of protein and that’s with at least 50grams of fat. The two burgers I just had were only 30grams of protein and had 20 grams of fat in. Thanks a lot.
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2004/10/06, 12:22 PM
nope
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2004/10/06, 12:43 PM
thats a lil overload on the protein if you ask me......at 133lbs 175g protein would be sufficient.
carbs if kept at body weight are good too
I'm about 260 290g protein
200 or so carbs( good ones)
fat under 60g
thats all for me however, but I don't see anypoint in her eating so much protein, shes not a body builder. Eating too much protein in my opinion is just of waste of money, and cow/chicken/pork what have you.
As long as your active, carbs won't hurt you.
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......quote the Andrew....nevermore
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2004/10/06, 01:51 PM
My diet at the moment is mainly low carbs, only about 100grams worth, although I will increase it now to 250 carbs given your advice. My protein intake is about 130grams and my calorie intake has dropped a lot, because I have gone low carb and therefore aren’t getting enough calories, I will also increase this to at least 1800 calories per day. I haven’t taken any protein supplements yet, I’m wondering which to take?
Unfortunately I’m unable to workout or do any exercise at the moment, because I had surgery five days ago on my chest. I had a nasty infected lump and can’t do any exercise until it heals L
Ps the burgers were low fat lol
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