losing bum fat

There are three major factors to cramps:
Fatigue: Cramp sets in when our muscles are tired
Hydration: We get cramp when we have not drunk enough water
Conditioning: The less fit we are, the more likely we are to suffer from cramp
to help avoid this in the future, warm-up and stretching will go along way.
to treat a cramp on the spot, stretch and gently massage the muscle (so abs for the stomach)

how long you wait before running after eating is largly dependant on the person, some need to wait an houre while other can eat huge meals and get up-n-go.

yes do cardio on your off days if you can, or at least a different part of the day. As for rest taking 1-3 days off a week is very common. CNS is (central nervous system)
for your weight training (WT) this is done by every other day, weather cardio on your off days for WT counts as an off day overall has been to much debate. I would say to take 2 full days off every week or two and if you need to bunch up your cardio with your WT days go ahead. if you feel like your strung out and your having some problems like shaking hands or you feel tired but wired at the same time, it would be in your best intrest to take 1-3 days off. remeber health and fitness differs from person to person...
 
hi i've been running about 25 minutes a day, every other day for about a month now and I have seen 0% improvements to my ass :(... would running everyday instead of every other day be better and will i lose more fat?
 
Last edited:
I thought we talked about running for a bit longer (closer to 60min), anyway it will take around 1-2 monthes to actualy see results, assuming you are doing everything right and your at a calorie deficit, eating good foods. you will loose around 1-2IBS a week, in addition your genetics will determin which part of your body will loose fat first or faster than the other parts. This will not happen overnight or a few weeks, this will take a while so don't be discouraged this is normal.
 
as long as your working out yes, you need some rest days. you can run 2 days and rest 1 day would be ok, it's usally not needed and should be close to the limit for this situation. if your not working out though you can run 6 days and rest 1 day. when you mix cardio and workouts on the same day do your workout first and then do cardio, if you can do it later that day and not in the same houre IE: workout at 10:00 am and cardio 5:00 PM.
 
running close to 60 minutes is really hard because I usually get tired around the 25-30 minute mark...how fast generally should I be runnning in order to survive the 60 minute mark...and also should I only work out my upper body through weight training since I am running and working out my lower body the following day?
 
Last edited:
for slow cardio you should be runing at a mild jog so maby around 8 MPH. when you start to run out of steam just walk till you can start running again. persionaly I workout the lower body and do cardio the next day, it depends on how you feel due to D.O.M.S (delayed onset muscle sourness) and if your able to run after a workout. running wont cause hypertrophy to the extent that working out does, and most people like symmetry. anywho it's not that big a deal for what your doing, o ya with running you wont have to work your lower body very hard too keep up with your upper body just keep that in mind.
 
wow this is much harder than it seems...i have the potential of going for an hour but I can't make more than 20...the craps get more and more unbearable....even if i rest for a few minutes by walking for 2-3 minutes, when I come back to speed the cramps will come back and it gets more painful...what can I do to make the 60 minute mark...
 
how much water are you drinking?? looks like your one of thoes people who will have to streatch before running. so here is how you do that:
(lying prone)
Preparation: Lie prone on mat or floor. Grasp top ankle or forefoot behind.
Execution:pull ankle or forefoot to rear end. Hold stretch. Repeat with opposite side.

(seated)
Preparation: Sit on floor or mat with knees straight.
Execution: Reach toward or beyond toes or bring torso toward legs. Hold stretch.

(kneeling groin)
Preparation:Kneel with feet pointed out to sides. Place forearms and hands on floor.
Execution:Spread knees apart and gently lower hips. Hold stretch for 20 seconds

before you run try an drink around a liter or 2 an houre before you run, see if there is any change.
 
hi thanks for the excericses..can you explain the first one in more detail..i dont quite understand it..also i only experience the pain in my ab region so will these excercises help there as well?
 
http://www.exrx.net/Stretches/Quadriceps/ProneLying.html
a prone is where your feet are about shoulder with apart lying flat on your stomach, then take say your left hand and grab your left foot and pull your foot forward with your hand.
a stretch for abs is: Preparation:Lie prone on mat or floor. Position hands on floor to sides of shoulders.
Execution:push torso up keeping pelvis on floor. Hold stretch.
http://www.exrx.net/Stretches/RectusAbdominis/Prone.html
try not to relax your abs, you might be tightening them when running.
 
also are you sure it's cramping?? the abs usally don't do that when running, is the pain exactly like a cramp? there are other things it could be if the pain is different. one is where your side hurts like some one is graping your insideds, in a specific spot.
 
ya it only happens when I run alot in sports and all that..it happens exactly right under my ribs, near the left and right side of my abs...mostly on the left though..
 
also today I ran for 2 minutes and I started to get cramps...I poked the region gently with my fingers and it helped me to continue running,but i had to hold it there for some time.
 
that does not sound like cramps to me, but it's hard diagnos this from over the internet with that kind of discription. In anycase the other possabilitys I had in mind arn't harmfull so much as there a hinderance to your exercises. If we can get a better idea of whats going on well have a better idea, on how to go about fixing it. Although if you just continue to exercise or keep trying, sometimes it will fix it's self.
 
ya sometimes it doesnt happen at all...i think it usually occurs when I start excercising after a long time..but Im not sure...sometimes it feels very random as well..also now im running on an incline for 20-30 minutes...which makes me tired as hell, and I was wondering, would that be better for my ass?
 
it will help make your ass a little more muscular, which will make it larger. But it's not like it will make a large difference, it will help more with muscular enduranceo of the glut's than anything, running does not yeald much hypertrophy.
 
You must log in or register to reply here.
Back
Top