Hello everyone. What do you feel is the best exercise for toning and flattening the stomach. I been lifting, boxing, and circuit training, along with lots of cardio, and I cant loose my stomach fat. I dabbled in cross fit for awhile and I am thinking of going back to it.
What do you feel like is the optimal exercise or fitness training schedule that gets you to the lowest amount of body fat?
EAT LESS MOVE MORE
Also as an aside I never do cardio
I have lost more inches since doing metabolic workouts-
I eat 1400 calories a day and workout 13+ hours a week....need more information
well with this information I'd say you are starving to death and the reason you have stomach fat is because your body is holding onto every calorie you do feed it as fat and storing it instead of using it as fuel, it is probably using your muscles for fuel
Eat more and move less - get your metabolism back then you'll probably not have the "stomach fat" you think you do.
13 hours of working out a week? Are you training for something or are you a PT? That's over 2 hours a day if you take one day off each week. That's a lot of exercise.
You're burning well over 2,700 calories per day with that type of exercise. That means your calorie deficit is 1,300+ which is way too large for someone your size. Eat more!
Instead of aiming for a set number of calories each day, try simply eating 500 calories less than you burn. Although, eating at your maintenance level for a few weeks so your body can repair any damage done to it by undereating is probably a good idea.
Edit: at 5'4" and somewhere around 138 pounds, you probably don't have as much stomach fat as you think you do, especially if you're lifting weights and eating at the calorie level you say you are.
I would try heavy lifting, and a smaller calorie deficit. Squats, Deadlifts, bench press, pullups, power cleans, rows, will workout your entire body.
@bieororama- I go to the gym at lunch and lift and take a boxing class at night, sometimes a circuit trainer class too. I am so scared to only workout an hour a day because I love to sweat and I enjoy it!
&nb sp; I eat around 1400- I burn usually about 1,200 calories and I make sure I only have a 500 cal deficit. I have leaned up everywhere BUT my stomach I have a natural "baby belly" gut that doesn't want to go away. I think most of it is the left over skin and fat because I lost 50 pounds in the last year and a half and its the last to go.
You can't have only a 500 calorie deficit and be eating 1,400 calories. If you had a 500 calorie deficit, you'd be eating 2,200 calories on the days you workout.
I follow Jillian Michaels and log all my food by calories. When I amp it up and burn that high amount( i wear a heart rate monitor to keep count) I make sure it says a deficit of 500, in which I will end up eating 2200.
As I said in an earlier thread, you ought to lower your deficit. A 500 calorie deficit is probably too much, and you shouldn't be eating 1400. Some good core exercises: ab wheel roll-out, overhead squat, plank, turkish getup, floor wiper, waiter walk, dragon flag, medicine ball slam, woodchopper, hanging leg raise, v-up.
I'm confused. You said in your previous posts that you eat 1,400 calories a day, yet you say on days that you workout, you eat 2,200 calories per day. So...when are you eating 1,400 calories and if you workout most days, why is that the calorie number you gave?
Your HR monitor shows that you burn 1,200 calories through your exercise? That means you're probably burning closer to 3,000 calories on days that you workout (1,440 BMR + 300 daily activities + 1,200 burned through exercise).
I eat 1400 on rest days-that's what the website assigned me as my target amount of calories for weight loss- and i do try to workout everyday- but I rest when I feel like I need too.
I usually rest on Sundays and what ever day of the week I see fit. I sit at a desk all day- that burns 300 naturally? I seem to only take into account the gym related things. I know that lifting burns calories at an accelerated rate for many hours after, unlike most regular cardio.
I eat 1400 when I do not exercise, sorry I didn't emphasis that as well as I should. I usually dont focus on the amount burned when I enter the info- just on how much I should eat for dinner to leave a 500 calorie deficit. And the amount burned varies on how much I do in a day so they calories differ.
so the calories I eat differ~!
You can't spot reduce. You have to have a very very low body fat percentage to have a 6pack. And women have to have a lower percentage than men. Evolution has deemed stomach fat beneficial to child bearing.
I doubt you have anything to worry about in the stomach area. It's so much easier to see flaws in ones self than it is to see the good. Focus on the areas that you're proud of, eat healthy, and remind yourself how beautiful you are multiple times a day.
One last tip: Whenever you do an ab-heavy workout, make sure you work out your entire back just as hard. Make it about your entire core, or you can end up hunched over from too tight abs and a back that's not strong enough to pull you back into alignment.
Tabata incline sprints on the treadmill!! (these are super tough, but I have never seen my body change so quickly from any workout.
Full body weight training with HEAVY weights-- heavy enough so that you can only do 8-10 reps (you won't get "bulky" if you are eating a deficit, you'll get lean!)
I will toss in intensity. High intensity training with short periods of rest have that "afterburn" effect as well. As it was mentioned before, you could benefit from more calories. Change it around, be patient.
I am following my Gym classes regularly at time and proper diet to lose weight..