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Question of the Day: Main reasons you wouldn't get an EV?
ABs...what works if anything....
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HavocXphere
Honorary Master
Diet + moderate endurance style exercise. Cut out mainly sugars & carbs (bread, pasta, potato etc) and reduce fat intake. Compensate for hungriness by eating larger amounts of vegetables & tuna & maybe beans.
And ignore anyone who suggests doing specific ABS exercises. Its pointless until you've gotten rid of the 10cm.
And ignore anyone who suggests doing specific ABS exercises. Its pointless until you've gotten rid of the 10cm.
1) Change your diet and cut out the cr@p. Don't go on a crash diet. Make it your new lifestyle.
2) Do full body 'winding' exercises. Iow: Exercises that tire you out like free weights or sprinting. Jogging at a constant rate won't help much for what you're going after, but it will definitely get you fit.
3) You lose fat all over your body, only doing crunchies might strengthen your abs, but by no means will it make them more visible.
4) Don't use gym machines. Use dum/barbells. They allow for all your supporting muscles to be exercised as well. In contrast to popular belief, you pick up weight or look like a club bouncer from doing weight training at gym.
5) This ties in with 2) doing complete body exercises vs area-specific ones is better for your system's fat burning over all.
6) Exercise 3 times a week doing winding routines.
Seriously. Cut out all white rice/white bread/sugar/processed foods. No coffee or juice or fizzy drinks etc. I've been going on green tea and water for the last 2 weeks and feel better than ever.
Get your calories-intake down to about 75-80% of your current intake (one meal every 3 hrs) and you'll notice gradual loss. If you starve your body through crash diets you're not going to burn bodyfat, since your body assumes food is scarce and instead of burning bodyfat it preserves it even more than before.
You want gradual instead of quick, because it stays off. I'm losing 1kg per 10 days right now which is fine. Last year I lost 10kgs in 6 weeks through doing cycling/swimming/triathlon events and gymming like a madman. It didn't stay off for long though.
Like Havoc said, don't worry about concentrating on building your abs, chances are they're already there you just can't see them under the fat. Once you can see them, you can concentrate on building them.
2) Do full body 'winding' exercises. Iow: Exercises that tire you out like free weights or sprinting. Jogging at a constant rate won't help much for what you're going after, but it will definitely get you fit.
3) You lose fat all over your body, only doing crunchies might strengthen your abs, but by no means will it make them more visible.
4) Don't use gym machines. Use dum/barbells. They allow for all your supporting muscles to be exercised as well. In contrast to popular belief, you pick up weight or look like a club bouncer from doing weight training at gym.
5) This ties in with 2) doing complete body exercises vs area-specific ones is better for your system's fat burning over all.
6) Exercise 3 times a week doing winding routines.
Seriously. Cut out all white rice/white bread/sugar/processed foods. No coffee or juice or fizzy drinks etc. I've been going on green tea and water for the last 2 weeks and feel better than ever.
Get your calories-intake down to about 75-80% of your current intake (one meal every 3 hrs) and you'll notice gradual loss. If you starve your body through crash diets you're not going to burn bodyfat, since your body assumes food is scarce and instead of burning bodyfat it preserves it even more than before.
You want gradual instead of quick, because it stays off. I'm losing 1kg per 10 days right now which is fine. Last year I lost 10kgs in 6 weeks through doing cycling/swimming/triathlon events and gymming like a madman. It didn't stay off for long though.
Like Havoc said, don't worry about concentrating on building your abs, chances are they're already there you just can't see them under the fat. Once you can see them, you can concentrate on building them.
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cerebus
Honorary Master
Pseudoephedrine.
How can you advise that when you don't know what his/her height/weight/etc/etc. is?
Good point, I was going on my own. I must find the site that calculated the guesstimate for me. Thanks, I edited it.
Good point, I was going on my own. I must find the site that calculated the guesstimate for me. Thanks.
You could have the guy/girl putting on 2kg a week :twisted:
I have the formula on my laptop - which is in my car boot, which I lost the car keys too - and shall now remain where it is until the keys reappear. Day 5 and counting.
cerebus
Honorary Master
Sorry ok a serious answer - you know what really does work exercise-wise? Pilates. That's if you can afford the exorbitant trainer costs, but boy you'll see the difference.
Otherwise - forget about the quickest way to lose - rather concentrate on a long-term sustainable regime. Crash course exercise or diet programmes burn out quickly and leave you more demotivated than previously. So find something you can do and stick to it. Take a harsh look at your diet through the lens of a calorie counting guide. Carve out time in your schedule during which you can exercise. And just go and do it. Spinning classes are fantastic for burning weight. Hit the sauna afterwards. Lots of crunching, weight lifting - just get into the habit.
Otherwise - forget about the quickest way to lose - rather concentrate on a long-term sustainable regime. Crash course exercise or diet programmes burn out quickly and leave you more demotivated than previously. So find something you can do and stick to it. Take a harsh look at your diet through the lens of a calorie counting guide. Carve out time in your schedule during which you can exercise. And just go and do it. Spinning classes are fantastic for burning weight. Hit the sauna afterwards. Lots of crunching, weight lifting - just get into the habit.
Hehe, you're right. I'm on the wrong side of 100kgs so yeah the guy could be in for a surprise.
Processed stuff = fail, unless you're trying to bulk up or don't have food readily available in the case of replacement meals.
Pilates is a bigger workout than people think. My bro used to do yoga (yes yoga.) and he has almost no bodyfat. Ladies love him.
But yeah, like Cerebus said, it's a lifestyle change, not a crash course.
Yeah, what these guys said
Doing excercises for Ab's only strengthens the muscle group.... low body fat % is what allows them to be seen.
If you like oats, try having that for breakfast. You don't really want to have toast or fried eggs (carbs + fat). Any healthy cereal would do, but oats is generally really fulling and is great for energy levels! Another thing to try is to eat more regularly (5-7 times) throughout the day, just having smaller portions.... of healthy foods (salads, chicken, vegies, tuna and other fish). If you have some cash, you can look into decent meal replacement shakes. There are other options, but my memory fails me.
Eating well (very important) in conjunction with excercise will help you achieve results quickly. But like Voicy said, Don't try and shock your system. In saying you need to do it quickly, I'd guess time is not your friend? Don't succumb to drastic dietry changes, as anxious as you may be. It would be better IMO to start making cut-backs to unhealthy foods and find the healthier options you like and can maintain.
Doing excercises for Ab's only strengthens the muscle group.... low body fat % is what allows them to be seen.
If you like oats, try having that for breakfast. You don't really want to have toast or fried eggs (carbs + fat). Any healthy cereal would do, but oats is generally really fulling and is great for energy levels! Another thing to try is to eat more regularly (5-7 times) throughout the day, just having smaller portions.... of healthy foods (salads, chicken, vegies, tuna and other fish). If you have some cash, you can look into decent meal replacement shakes. There are other options, but my memory fails me.
Eating well (very important) in conjunction with excercise will help you achieve results quickly. But like Voicy said, Don't try and shock your system. In saying you need to do it quickly, I'd guess time is not your friend? Don't succumb to drastic dietry changes, as anxious as you may be. It would be better IMO to start making cut-backs to unhealthy foods and find the healthier options you like and can maintain.
cerebus
Honorary Master
No kidding, it really does work. Core focused, low-intensity workouts are actually the best possible way to get a 6-pack. So they say anyway. Look at dancers' bodies - or surfers. Maybe I should take a bit of my own advice
Hehe, you're right. I'm on the wrong side of 100kgs so yeah the guy could be in for a surprise.
I'm on the wrong side of 115kg... fortunately - I'm big so it doesn't show as fat that easily
Last year I started gym in a big way and went from 115kg to 104kg from August to December - then in December alone I went from 104kg to 115kg again... gave up.About to start again - but this time doing free weights, last time I did cardio only, which I hate - free weights I love, so hopefully more successfull this time.
cerebus
Honorary Master
You'll need to mix both ideally.
I'm on the wrong side of 115kg... fortunately - I'm big so it doesn't show as fat that easily
About to start again - but this time doing free weights, last time I did cardio only, which I hate - free weights I love, so hopefully more successfull this time.
Exactly the same with me. Went from 107 to 97 in just over a month while competing in beach half-marathons, cycling races, 1mile swimming events & then the triathlon afterwards. What a system shock. I used to only ever do jogging/swimming/cycling at gym and haaated it and after that I bounced back to 105. Changed my diet and started weights and I've lost 2kgs in just under 2 weeks so far.
Big difference is cardio lets you burn fat for 1.5hrs after your workout. Free weights tear your muscles and they burn fat for up to 1.5 days afterwards or something in that line. I actually find lunges using dumbells to be the most exhausting exercise out there, works your abs hectically as well!
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I did gym with a friend the other day - we did legs, I couldn't walk for almost a week I was so stiff... started with leg extensions, then leg presses, then leg extensions again, then squats, then dead lifts - then he attempted to get me to do weighted lunges, I couldn't, tried with just the bar, I couldn't, tried without anything, I couldn't get up.... for the following week I had trouble walking. Good to get going again
I do gym sometimes....but i noticed that whether i go 5 times a month or 20 times a month (cardio) my weight stays about the same range...so i end up settling for going twice a month to keep membership. All the while my waist line seems to keep growing. My body fat % never seems to change but the waist line...
Best way to lose weight. Eat less
Its easier said than done, but its the truth.... but not really.
You can eat alot, you just need to eat less of what you currently do.
Eat less Fatty and Greasy and "Gravy" foods. Start eating more healthy foods and prepare them more healthy (More Grilling less Frying) + Prevent extra Sugar intake. Then you should be fine.
Its not really a diet, but it will work. (Even a switch from Coke to Coke-Light will cause some weight-loss) {Take one less teaspoon of suger in your Coffee / Tea}
Grilled Chicken / Steak / Fish is much much better tasting and is much more healthy than it's greasy counterpart.
(Nando's for the Win, Also the Chilli's help with slow-digestive system . It gives it a kick)
Thats my 2cents
Its easier said than done, but its the truth.... but not really.
You can eat alot, you just need to eat less of what you currently do.
Eat less Fatty and Greasy and "Gravy" foods. Start eating more healthy foods and prepare them more healthy (More Grilling less Frying) + Prevent extra Sugar intake. Then you should be fine.
Its not really a diet, but it will work. (Even a switch from Coke to Coke-Light will cause some weight-loss) {Take one less teaspoon of suger in your Coffee / Tea}
Grilled Chicken / Steak / Fish is much much better tasting and is much more healthy than it's greasy counterpart.
(Nando's for the Win, Also the Chilli's help with slow-digestive system . It gives it a kick)
Thats my 2cents
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You probably need to eat MORE if you want to loose weight - the problem is actually eating LESS of the wrong foods (the wrong foods contain the wrong carbs/fats and are generally unhealthy and smaller in size) ... the minute you start eating MORE of the right foods, you'll loose weight - which is damn difficult, because more of the right foods really is quite a bit of food to get the right breakdown of your daily calorie requirements.