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New to Forms. Help me get in shape?



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ALORIX
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7/25/13 12:34 P

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So what i'm understanding is I should eat better and do a lot of cardio (that means running and stuff right?)

What are foods I should avoid?
And I only spend about 25 min at the gym. How long should i bet working out/ exercising.



SP_COACH_DENISE
SP_COACH_DENISE's Photo Posts: 29,803
7/24/13 10:54 P

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Unfortunately, there isn't a quick fix for that or any weight loss. I know you said you didn't want to look at tips online, but I strongly want to encourage you to review this article that discusses how to get flat abs:www.sparkpeople.com/resource/fitness_artic
les.asp?id=97
. It has a lot of great information to help you work towards your goal.

Coach Denise

"Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it." - Michael Jordan

Searching for a buddy? Try using the search feature in the SparkPages section.


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ALORIX
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7/24/13 4:40 P

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Yea, see i have this belly that i'm trying to get rid of and kinda fast.I'm not fat, but its very noticeable when i'm not wearing a shirt.



KCLARK89
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7/24/13 10:11 A

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I used to be a cardio fanatic just because I had no equipment at home and I didn't want to look dumb at the gym. But almost a year ago I bought a set of adjustable weights and a set of weight training dvd's through Beachbody and I absolutely fell in love with ST. I weigh more than I did then, but I'm definitely smaller throughout because of it.



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JENNILACEY
JENNILACEY's Photo SparkPoints: (72,401)
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7/24/13 7:17 A

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Abs are less about what you eat and more about your body fat percentage. You have to reach a certain body fat percentage for your abs to show. How low will depend on your gender and body shape mainly. So lose weight, while maintaining as much lean muscle as possible. This usually means a slow loss especially if you're already a healthy weight for your height.

Of course you're going to want to eat clean. Keep track of what you eat and cut out foods that cause an inflammatory response in your body. "Abs are made in the kitchen..." can be misleading... it's more of a "put down the fork" thing because you have to lose fat to reveal your abs. People tend to devote far more time to training than losing weight through their diet. But it comes down to one thing, "fat loss". Some people are genetically blessed and don't have to lose much to uncover their abs. Others... namely, apple shapes have a lot more work ahead of them. I am a cursed apple shape with two pregnancies under my belt but I gained weight (from 107 lbs to 120 lbs) and more muscle. So now I am an inch smaller around my waist than I was the first time I was at 120 lbs. Now I'm on a cut and hopefully this time around I'll be able to uncover my abs at 110 lbs. Fingers crossed. I can see them a bit when I'm flexed and my obliques stand out... but I still have stubborn lower abdominal fat covering the rest.

HIIT for cardio 30 mins, 3x a week. You also don't want excessive cardio that will break down more muscle fibers when you're suppose to be healing. Cardio is overrated, do enough for the health benefits. The more you burn, the more you're going to have to eat. Since you don't need (want) a large deficit, you're going to create most of it from your diet. If TDEE (total daily energy expenditure or how many calories it takes to maintain your current weight) is 2400 cals, then eat 1900-2200 cals. I'd suggest you use Spark's new feature where your activity level is taken into account and exercise calories burned are in sync with your calorie range. That way you can eat more on training days.

At your age and if you are even somewhat fit already, "walking" will not make a ripple. I'm 31 (a bit older than you) and walking... even at a fast pace is lucky to get me into the triple digits for my heart rate. HIIT; get in, get out and get the most calories burned for your buck. Look it up if you don't know what it is. It can basically be done with any cardio of your choice. Like run/jog/run/jog in intervals. If you are not fit enough to run yet. Work your way up with walk/jog intervals. Gradually picking up speed.

Basically, your number 1 goal is reduce overall body fat. Invest in some skinfold calipers (Accu-measure is suppose to be a good brand) and track your progress that way.

Continue to train as you normally would. Use the 10% rule. Only 10% of your ST time needs to be devoted to abs. The rest, compound exercises. Your deadlifts, squats, lunges, pull ups, bench press, overhead press, rows...



Edited by: JENNILACEY at: 7/24/2013 (07:55)

Take your focus off the Marshmallow.

www.leangains.com/2010/01/marshmallo
w-test.html


"Toning" is marketing muscles to women who are afraid if they pick up a barbell, they'll leave the gym looking like She-Hulk. It doesn't happen, what does happen is you get results. Lifting Barbie weights does nothing but waste time.


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DASHKATH
Posts: 861
7/24/13 5:29 A

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I second a couch to 5k plan. I did it 4 years ago and I've maintained my weight loss.



HEALTHYFOREVER4
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7/23/13 11:56 P

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Depends on how long you can go. If you aren't used to walking/running, you can get started with as little as 10-15 minutes a day until that gets easy. When I walk, I tend to walk for about an hour, but when I do my C25K walk/run intervals, my workout is shorter, 30-45 minutes depending on the week. There's also bicycle riding, hiking, swimming, kayaking, etc. as alternatives to walking/running, since doing the same thing every day can get really tedious.

"Know your limitations. Then defy them."

Pounds Lost this Year:

January - 6 so far


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ALORIX
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7/23/13 11:39 P

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Yes it does. Do you know how long i should run or walk?



TACDGB
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7/23/13 11:01 P

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I do know that if you are looking for abs they are built in the kitchen by what you eat. I eat lean meats, fruits, veggies whole grains and good healthy fats. I also do know that cardio exercises help with fat loss. So I walk or run 6 days a week @ 3 miles plus each time. I do know that weight lifting helps burn calories too. And weight lifting burns calories long after you are done while cardio calories stop when you stop doing cardio. Weight lifting is so good for you......love doing it. hopefully this helps.

Terri


 current weight: 115.5 
 
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ALORIX
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7/23/13 10:42 P

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Hey, uh. So i've never done this form thing before, but here it goes. I'm a 21 year old guy. I'm about 196 bls but most of it is muscle except for this last little bit of belly fat i can't get rid of. I'm trying to get toned and better looking but i've been trying to for about a year now...i think. So I'd like to discuss with real ppl on what to do and not just look at little tips online. So. If anyone can help, i'd appreciate that a lot!



 
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