resources for diet/abs

T

Theresa

0
Okay...I'm opening up my mind to diet issues - apparently I'm in denial...it just seems unreal....but I'm going to try it. Anyone have any good resources/websites on what type of diet will support getting my abs to a more ideal place? I don't want to eat any less...I'm eating a healthy amount and pretty healthy foods...maybe there are different types of foods or something that will help though -any and all help would be tremendously appreciated.

Also, are there maybe different types of ab exercises that would be beneficial to flatten the abs? I would still appreciate any feedback or input on the breathing issue/pulling the abs into the lower back/floor during the exhale....I feel like it is so unnatural for me that maybe that would help me (at the very least) get a better workout if I could get it right:)

Thanks everyone!!!!!
 
I didn't go to the link above... so I don't know what it says (although I know Berardi).

Anyway, to get flat abs you need to do a variety of things. I don't know your stats so I can't get more specific than these 5 tips. The trick is doing ALL 5 consistently. My free site is linked in at tip number 5. You may find some help there.

1) Eat 5-6 small meals throughout the day. Each meal should be 2-3 hours apart. Each meal should contain one protein and one carb. The first meal should be eaten within an hour after waking.


2) Drink a cup of water at each meal.


3) Rest properly. This means taking at least 48 hours between strength training the same muscles, and it also means getting at least 7-8 hours of sleep per night. Lastly, it means taking 1-2 days off from exercising per week.


4) Cardio. This should be done at different intensity levels and different session lengths. Consider doing a low intensity/long session, a high intensity/short session and a few medium intensity/medium length sessions.


5) Strength Training. Strength train each muscle 1-3 times per week. You should lift a proper weight and perform the proper amount of sets/reps for your strength training method. If you need more guidance or exercise ideas you can head over


All of the above things combined will result in fat loss.
 
1) Eat 5-6 small meals throughout the day. Each meal should be 2-3 hours apart. Each meal should contain one protein and one carb. The first meal should be eaten within an hour after waking.
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Are you suggesting that she not eat any fats? How many calories should she be eating? 1000? 4000?
 
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deeply confused

Thanks for those resources - I am learning a lot. I have been growing increasingly confused about BF%. I am thin - some say too thin - but I'm good with it. These BF% calculators online say I have 21-25%BF....all with me typing in the same measurements....all of which I think are pretty good, except the abdomen which is 26inches and could be probably 25 if I could work my abs the way I want. One site said my ideal body weight was 106! (currently 110 at 5'6"). I don't really want to lose weight, just strengthen my muscles and flatten my abs. Does this seem right, or am I misunderstanding?

Can someone shed some light on this BF% issue - I've never really attended to it before...it just seems odd that mine would be so high when I'm already small....to work on decreasing my BF%, which seems like an important goal for getting in better shape, I don't know how I will get smaller (except maybe the inch in my abs)...the other measurements I took to get the estimates varied depending on websites, but all those measurements (hips,calves, thighs, neck) seem like with good consistent workouts will only either stay the same or get bigger!

Help:)
Theresa
 
also a question about sleep

okay - I'm really trying here, and I think I can accomplish all of what you suggested except the sleep thing. It makes perfect sense to me that the muscles need that time....HOWEVER, there is reality (ugh!). For me, I am lucky to go to bed at 11, usually in bed by 12m...and I get up at 5:30.....

could this be part of my problem? I am not doing heavy weight workouts, but they are great cardio and muscle conditioning (with hand dumbells) for me - I am usually following videos or TV programs and I rotate them. I do workout everyday, and I hear I need to have rest, but I'm wondering since I'm only doing 20-40 minutes/day if the same rule applies I also ride my bike 3times a week with my baby on the back (an extra 27lbs) - and we ride at a pretty good clip for 30-40minutes, so it's good cardio for me.....Unfortunately, I don't have the time to sleep - I have a busy life with my own business and two kids...not to mention a husband:D (like my third child).

so, I guess my question is: is sleep going to make or break my progress given my routines as they are? Can I make this work on 5.5-6hrs sleep per night????? any thoughts on the day of rest with a shorter workout time and no heavy weights? does that even matter? sorry for all the questions, you all have been so helpful!
 
I'll give it a go... As understand it, the body fat percentage tells you how much of your weight is due to fat, and how much is due to lean muscle mass. Clearly you want less of the former and more of the latter. Assuming your figures are true, at 25% BF your 110lbs is comprised of 27.5 lbs of fat, and 82.5lbs of lean muscle mass. Lynn provided a summary on what would be required to do this. Larger muscles will help burn off that fat. Strength training with weights would probably be the most effective way to tip the scales (so to speak) in your favor, by adding lean muscle mass. Hope this helps.
 
strength training

okay - so strength training it is - do they have to be heavy weights? I don't really want to build mass, I like being slim. I'm doing workouts with hand weights almost daily - only my pilates exercises don't include that component. But my weights are 3 and 5 lbs....is that enough to do what we're talking about without building bulk? Also, I used Fitday.com to calculate my caloric intake for the day and I was only at 840...despite eating more poorly than I normally would have (I ate more casually and less in keeping with my normal diet)...so, it seems like I need to add more proteins to each meal (although I'm tempted to go have a bowl of icecream:D )....but I thought it was fascinating that I'm only getting in that much in the course of a heavy day. ...would love your thoughts:)

Thanks guys!
Theresa
 
Well, I'd suggest getting a routine together (I would think the fitness professionals on the forum would be able to assist you in that regard), and then try the weights you have with the exercises prescribed. You will more than likely find that for the legs at least, you'll need heavier weights to give them a good workout. Also, just because you're weight training doesn't mean you'll wake up the next day looking like Arnold Schwarzenegger - I understand that it is pretty difficult (unless you're just genetically predisposed to it) for a woman to build that much mass in a short amount of time. And who knows, you might actually like it *gasp* :).
 
you make me laugh!!!!! Hopefully someone will have some tips for me about routine then. I really have no clue what I'm doing, I'm just following videos and such. I do Gilad's Total Body Sculpt...which could be crap - I have no clue (thoughts?)...it's easy for me to record with DVR and gives me a variety of workouts focusing on different muscle groups. This type of exercise is motivating for me...and burns hard...so I feel like it's working. Please let me know if this is not a good workout. I do it most days and do my pilates two-three days/week (the other days). Since I have found it more motivating than pilates, I have been doing Gilad's workouts more often, but I try to balance them. (+the bike riding, which I do in addition to one of the others three days/week). I would love input if I'm doing the wrong exercises.

Thanks Stingo - you crack me up:)

Theresa
 
From what i've seen on the forum the Gilad videos are challenging, so you must have a good foundation to work from. I'd think you'd be wanting a full body strength training regimen - so you don't end up like the gals who have super legs but no upper body, or the guys who have herculean upper bodies and stick legs. In the end, the best exercise though is the one that you like and you'll keep on doing.
 
Trainer Lynn said:
bipennate, almost all proteins and carbs contain fats. It's a general set of rules for beginners.
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Trace components of fats in a prodominantly fat-free diet of protein and carbohydrates will not supply essential fatty acid requirements, regardless of the total intake being "virtually" fat free or not. It is fairly easy to design a diet that contains <10 grams fat, which would be considered a fat-free diet. If a beginner were to take your suggestion of "one protein and one carb," especially without any other indication of caloric value, they may not only not see any weight loss, but over longer time periods they run the risk of malnutrition and serious health risks.
 
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