Need Advice in Losing Those Last Pounds and Fat

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Hello there,

New to the forum although I have been reading several posts for some time. Anyway, seven months ago, I started my weight loss journey at 146 lbs. (I am 5'0 BTW) and reached my current weight of 117-118 lbs. through walking on a local high school track and walking on my treadmill 5-6 times a week. Unfortunately, I still have some abdominal fat and thus I do not feel the weight that I currently am. My goal weight is 115 lbs but, for the time being, I am more concerned with reducing the abdominal fat. To do this, I recently started the "The Biggest Loser Cardio Max" program this week and still go on the treadmill 5-6 times a week but at an incline of 5. I also have medium resistance bands (and anticipate getting some dumbbells today) so that I get some strength training done in the convenience of my home.

I have to do more research to make sure that this is valid but most cardio programs (including BLL Cardio Max) states that cardio done consistently for 6weeks would result in a noticeable reduction in abdominal fat. In addition, I am trying to establish a defined eating schedule (i.e. What time to eat my meals and snacks? I alternate between steel cut oatmeal, Shredded Wheat and Corn Flakes for breakfast but still deciding what to eat consistently for lunch and dinner) and know how to count my calories (which I have difficult time in doing. I understand that one must create a calorie deficit of 500 cals. but I am still trying to wrap my head around that standard).

Anyway, any advice is greatly appreciated and I hope to get to know everyone here better. :seeya:

AFBlue
 
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ive been doing this for 5 days... and ive already noticed a difference in my abdominal fat...

Start with 30 crunches right after get up do 10 pushes then right after 20 crunches then right after another 10 pushups and then do 50 side crounches (where your in crunch possition but your going left to right touching your feet with your hands) i do this 2-3 times a day on the 3rd or 4th day you should notice it starting to be easier to do this so up it do 40 crunches instead of 30 and do 30 instead of 20 and do 100 side crunches instead of 50.. and this is what i suggest I already feal the difference.
 
skiiye said:
ive been doing this for 5 days... and ive already noticed a difference in my abdominal fat...

Start with 30 crunches right after get up do 10 pushes then right after 20 crunches then right after another 10 pushups and then do 50 side crounches (where your in crunch possition but your going left to right touching your feet with your hands) i do this 2-3 times a day on the 3rd or 4th day you should notice it starting to be easier to do this so up it do 40 crunches instead of 30 and do 30 instead of 20 and do 100 side crunches instead of 50.. and this is what i suggest I already feal the difference.
Click to expand...



These exercises will help build some of the muscle below your abdominal fat, but will NOT do ANYTHING to reduce the fat itself. The 6 week cardio exercises also won't target your abdominal fat. (read the rest of my post)

You can NOT spot reduce fat in any way. All you can do is lose fat (read further to learn how) and it is your body that decides WHERE and WHEN the fat you lose comes off. This depends on your own genetics and is different for every person. Your body might start dropping the fat from your shoulders and back first and only give up the abdominal fat in the last couple of pounds you lose. You will simply have to keep up your regimen until you are happy with your abdominal fat levels. Again, you have no control whatsoever over where you lose any of your fat. (Only surgery like Liposuction gives you this choice/option, however I have never, nor will I ever recommend liposuction).

The only way to get rid of the fat is through a calorie deficit.

A calorie deficit simply means: you use up more energy than you take in (you eat less calories than your body uses throughout the day to keep alive and to fuel whatever movements you do).

You can get a calorie deficit most effectively by monitoring the foods you eat and making sure you eat less calories than you burn (try aiming at a deficit of about 500 to 700 calories a day). Don't crash diet.

Through the cardio exercises you are doing every day you might be burning about 200 or 300 calories a day, so that would mean, for a total calorie deficit of 700, you'd, daily, need to eat about 500 calories less than your body needs. (200cals burnt + 500 cals not eaten = a deficit of 700).


Of course, while doing these, you can ALSO do the pushups and the crunches. This'll make your abs and arms firmer, so that when you have finally lost the fat through dieting, you'll have better looking abs and arms. Your overall body composition will simply be better and you'll be "better looking', so to say. You'll be training those muscles to be nice and firm. Then, when you have finally lost all the fat that was covering them, they will start showing and of course: trained muscles look much better.

DON'T be scared or afraid of becoming bulky or too muscular. I take it you are female. If you do these exercises you will simply be making your abs grow a little which will give you that 'toned' look (after fat loss) most women crave. You will not develop a "six pack" or "muscular arms".

Hope that helped!
 
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177 views and only a few replies?! C'mon!

Anyway, only 6 pounds to go!
 
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