How to lose abdominal fat?

[Ano]

Equally Ano, I bet you yourself don't subject yourself to leg extensions or curls (I think you've said as much before)! When I was training other people, I'd never recommend them either, and I would certainly never do them myself....

For the record - for the sake of others, both the Fitness Association I trained at, and my Physio (a highly experienced sports physio) also are collectively against extensions and curls.

There's so many other ways to work legs, and anyways: when there's two options, a machine or a free-weight, ALWAYS choose the free-weight

If every trainers agree with this one, I would die a happy man.

I've been in some gyms where I see trainers use nothing but machines with their clients under the assumption that doing so is safer.

Listen, any movement or exercise can be dangerous if done with improper form and with a load you can't handle, regardless of whether or not you're using a machine or free-weights.

However, it's rather presumptuous, not to mention foolish, to proclaim that machines are inherently safer than their free-weight/compound counterparts.

And yes, I will never do leg extensions and leg curls myself.

 

[OrangeOne]

If every trainers agree with this one, I would die a happy man.

Hehe

I've been in some gyms where I see trainers use nothing but machines with their clients under the assumption that doing so is safer.

Disappointing, isn't it....

Listen, any movement or exercise can be dangerous if done with improper form and with a load you can't handle, regardless of whether or not you're using a machine or free-weights.

I like the movie fight club, and to adapt the 'rules of fight club' to weights, we could run with:

1. The first rule of lifting weights is to use proper form
2. The second rule of lifting weights is to use proper form

.

It's funny, too, that if taught well, most people (all people?) will find it much easier and more natural to lift without a machine. Personally I find most machines awkward and I find that they force me into using form I don't find natural.

 

[Ano]

Hehe



Disappointing, isn't it....



I like the movie fight club, and to adapt the 'rules of fight club' to weights, we could run with:

1. The first rule of lifting weights is to use proper form
2. The second rule of lifting weights is to use proper form

.

It's funny, too, that if taught well, most people (all people?) will find it much easier and more natural to lift without a machine. Personally I find most machines awkward and I find that they force me into using form I don't find natural.

That's very true.

Machines in general limit the natural movement of the body (I don't consider various pulleys and cables as machines).

I'm sure you're well aware of the fixed axis of a knee extensor machine, the hamstring curl machine, the pec deck, and even the guide rails of a leg press.

Unfortunately, these machines don't allow the body's nervous system the freedom it needs to protect the working joints and relevant soft tissues from injury.

This is particularly important when considering that when lifting weights in an isolated manner, loads in working muscles, tendons, ligament and joint structures can become very high.

This can promote a condition called "Pattern Overload".

Pattern overload : "injury to soft tissues resulting from repetitive motion in one pattern of movement, or restricted movement in one or more planes of motion."

 

[BORISK]

A lot of “smart” words, a lot of terminology, a lot of propositions, but nobody know how to lose fat!
What I may say is, there was not fat people in the concentration camp. I know why but I’ll not tell you.

 

[Ano]

A lot of “smart” words, a lot of terminology, a lot of propositions, but nobody know how to lose fat!
What I may say is, there was not fat people in the concentration camp. I know why but I’ll not tell you.

Do you know how to lose fat?

If you know how to lose body fat, why did you create this thread?

http://tt.tennis-warehouse.com/showthread.php?t=139862

In that thread you sounded like someone who certainly did not know the basic of physiology.

Edit : Oh, btw, have you ever seen a world class fat sprinters or a worldclass fat gymnasts? I bet you have not and never will. Why ?
I know why but I'll not tell you.

 

[Tennis4203]

lol I did some interval training with
another tennis club, far out it's hard.
did like 2k of interval training...yet to do more with them.
I like died, did 10x100m sprints and 10x100m jogging back.
Being the unfit person I am though, I couldn't sprint ALL of the sprints and i like walked in the last 3 jogging sets
But good thing is that I lost some fat around the waist area, I can actually see some progress!!
Thank you Ryano and others for posting

 

[BORISK]

to Ano with respect

"If you know how to lose body fat, why did you create this thread?"
--- Strange logic. I asked a question. Does it mean I know?

"In that thread you sounded like someone who certainly did not know the basic of physiology."
--- Not only physiology, I don’t know …………

"Oh, btw, have you ever seen a world class fat sprinters or a worldclass fat gymnasts? I bet you have not and never will."
--- I’ve seen. So what. Pro does not have a problem with fat,couple exceptions doesn’t change this rule.

And nothing can change the fact that: Nobody knows how to lose fat!!!
That’s why so many postings.
Don’t be offended.

 

[Ano]

Hehe




I like the movie fight club, and to adapt the 'rules of fight club' to weights, we could run with:

1. The first rule of lifting weights is to use proper form
2. The second rule of lifting weights is to use proper form

I was on a vacation a few days a go and went to another city.

At one of my workouts at a Gym, I observed the trainers there.

I saw one of the “master” trainers having his client perform Romanian Deadlifts.

In a nutshell, the client looked like the hunchback of Notre Dame. Knee’s shooting forward, no hip extension, and a completely rounded back (just like the picture above).

Even worse, the trainer just stood there watching, counting reps as if everything was as it should be. Matter of fact, the client finished his set, and the trainer said, “good…perfect.”

I thought to myself two things:

1. “Wow, if that is what he considers “perfect,” I’d love to see what he considers “bad” form.”

2. “Who gave this master trainer a certificate as a master trainer?”

It’s frustrating to be in a field where mediocrity is rampant. Worse yet, the consumer often has no clue. Half the time I want to keep my mouth shut. Who am I to judge other trainers?

However, the other half feels an obligation to call these trainers out. Our number one job as fitness trainers is to keep people healthy. A huge part of that is making sure that clients are performing movements correctly. We must not forget this……EVER. Why do so many miss the boat in this regard?

 

[uKazushi]

I was on a vacation a few days a go and went to another city.

At one of my workouts at a Gym, I observed the trainers there.

I saw one of the “master” trainers having his client perform Romanian Deadlifts.

In a nutshell, the client looked like the hunchback of Notre Dame. Knee’s shooting forward, no hip extension, and a completely rounded back (just like the picture above).

Even worse, the trainer just stood there watching, counting reps as if everything was as it should be. Matter of fact, the client finished his set, and the trainer said, “good…perfect.”

I thought to myself two things:

1. “Wow, if that is what he considers “perfect,” I’d love to see what he considers “bad” form.”

2. “Who gave this master trainer a certificate as a master trainer?”

It’s frustrating to be in a field where mediocrity is rampant. Worse yet, the consumer often has no clue. Half the time I want to keep my mouth shut. Who am I to judge other trainers?

However, the other half feels an obligation to call these trainers out. Our number one job as fitness trainers is to keep people healthy. A huge part of that is making sure that clients are performing movements correctly. We must not forget this……EVER. Why do so many miss the boat in this regard?

I'd consider my self pretty ignorant about fitness. I want to hire a personal trainer but definitally can't afford (financially) to get it wrong the first time what would be a good way for someone who dosn't know that much about fitness to tell if they're getting a good personal trainer?

 

[OrangeOne]

I'd consider my self pretty ignorant about fitness. I want to hire a personal trainer but definitally can't afford (financially) to get it wrong the first time what would be a good way for someone who dosn't know that much about fitness to tell if they're getting a good personal trainer?

a. wherever you live there should be a national assocation / register. Find out about it, and ensure that anyone you hire is at least (minimum) registered with the appropriate qualifications

b. Like hiring any professional, talk to people, and get their recommendations, much better than using the yellow pages. If you don't have friends that can recommend, try your workmates, if none there too, try your local doctor!

c. (In my opinion) find someone who doesn't want to earn their living from you! What do I mean? 1-2 sessions with a trainer per week is all you need, assuming you're willing to do another 1-2 sessions by yourself. Unless you feel completely unable to motivate yourself to train by yourself (or with a mate) doing the sessions the trainer writes for you, there's no need to meet face-2-face with a trainer more than 1-2 times a week.

d. any trainer should be willing (unless they're a guru mega-trainer) to do a discounted first session with you, and no-trainer should be looking to sign you up to a package of sessions or similar until you've had at least one session with them to see if you 'fit'.

 

[uKazushi]

a. wherever you live there should be a national assocation / register. Find out about it, and ensure that anyone you hire is at least (minimum) registered with the appropriate qualifications

b. Like hiring any professional, talk to people, and get their recommendations, much better than using the yellow pages. If you don't have friends that can recommend, try your workmates, if none there too, try your local doctor!

c. (In my opinion) find someone who doesn't want to earn their living from you! What do I mean? 1-2 sessions with a trainer per week is all you need, assuming you're willing to do another 1-2 sessions by yourself. Unless you feel completely unable to motivate yourself to train by yourself (or with a mate) doing the sessions the trainer writes for you, there's no need to meet face-2-face with a trainer more than 1-2 times a week.

d. any trainer should be willing (unless they're a guru mega-trainer) to do a discounted first session with you, and no-trainer should be looking to sign you up to a package of sessions or similar until you've had at least one session with them to see if you 'fit'.

Thanks man !

 

[Japanese Maple]

Ano, or Tricky,when you are on a weight loss program for 12-16 weeks, should your weight loss be linear of 1-2 lbs. consistently every week or non-linear were one week you lose no weight and then the next you lose 4 lbs. and then 1.5 lbs, and then 3 lbs., and then 1 lb. ect., so you average lets say 1.75 lbs. per week after 12 weeks. Also, what is a good , and realistic body fat % to obtain for a 45 year old and what method is best to gauge body fat. I do have a Tanita body fat scale using electrical impedance but I don't know how accurate it is. What do you recommend? Also, if you are eating properly, lifting weights, and doing both HIIT and steady state cardio each week, and after a particular week you don't lose any weight, should I immediately cut some additional calories for the next week to make sure I lose at least 1 lb. based on the assumption that I am doing more than an adequate job with weights, cardio, exercise, ect.

 

[blubber]

From my experience, weight loss is never linear. That's why it's important to stick to your diet and fitness plan even if you aren't seeing results. Only weigh yourself once every month. Too often people expect immediate results and then become discouraged when they don't see them.

 

[stormholloway]

I think if you exercise to feel good, you won't worry about appearance until you look in the mirror one day and realize you look really good. Micro-analyzing your physique every day will lead you to believe you aren't getting results.

 

[CGMemphis]

Never linear. You are human. You will hit plateaus and valleys.

stormholloway hit it right on the head. That will kill your drive every time. Dont weigh yourself every week. Put the scale aside for the first month. Your body needs to get acclimated to the workout.

And just as you are acclimated, you must change things up on a regular basis. Our bodies abhor change, and then they adapt.

 

[tricky]

should your weight loss be linear of 1-2 lbs. consistently every week or non-linear were one week you lose no weight and then the next you lose 4 lbs. and then 1.5 lbs, and then 3 lbs., and then 1 lb. ect., so you average lets say 1.75 lbs. per week after 12 weeks

Most weight loss happens during first 2 weeks due to losing glycogen and water. Weight loss usually is up and down a bit, since metabolism may slow down over a long period. However, body fat loss will slow down eventually due to your set point. In other words, once you get closer to your "ideal" bodyfat level, then your body -- regardless of overall metabolism -- will start to fight you a bit.

It helps to take breaks, because it helps to slow down your body from adapting. For example, taking one day a week to eat normally or one week off out of every 6 weeks.

The other thing that works is to adopt a program that itself aims to improve conditioning. The reason is that many of the same mechanisms which slow down body fat loss tend to be addressed by a conditioning program, which rams up in intensity through the life of the program.

I do have a Tanita body fat scale using electrical impedance but I don't know how accurate it is

I don't care for those things myself. Weight scale in the morning after voiding is really as good as any. You just calculate the low point of a certain week and go from there; it's about following an overall downward trend. There are more accurate ways, but as Storm pointed out, it's about long-term anyway. Every 2 weeks or so, you can try taking waist measurements to kinda guage where you're really are.

 

[jasonbourne]

nanni, if you ever meet Aiswarhya Rai, would you please tell her, if she needs a fitness trainer, Ano would train her for free.

I would fly to whereever she lives, anytime!

I will watch all her movies. Thanks again for the info.

Ano, I found something for you.

http://www.stage6.com/user/paragsankhe/video/1038252/Aishwarya-Rai-Happy-Birthday-(Fan-art)

You will find other videos of her.

Enjoy.

 

[Chauvalito]

Ano

Have you used Muscle milk or whey protein, or any other type of protein supplement.

I am finally getting serious about getting into shape after languishing behind a desk studying in grad school.

I am currently running, but I want to add weight training as well, but i dont think i am getting enough protein from my diet, i want to have the ease of adding a powder to milk rather than having to eat red meat or fish.

 

[Ano]

Ano, I found something for you.

http://www.stage6.com/user/paragsankhe/video/1038252/Aishwarya-Rai-Happy-Birthday-(Fan-art)

You will find other videos of her.

Enjoy.

Hey, thanks. Much appreciated.

 

[Ano]

Have you used Muscle milk or whey protein, or any other type of protein supplement.

I am finally getting serious about getting into shape after languishing behind a desk studying in grad school.

I am currently running, but I want to add weight training as well, but i dont think i am getting enough protein from my diet, i want to have the ease of adding a powder to milk rather than having to eat red meat or fish.

I use ON 100 % whey Gold Standard protein.

If you are serious about weight training, you would need about 1.8 grams of protein per kilogram of bodyweight or 0.8 gram of protein per pound bodyweight.

http://www.ncbi.nlm.nih.gov/pubmed/8700446?dopt=AbstractPlus

http://www.jacn.org/cgi/content/full/19/suppl_5/513S

If you can get that amount from whole foods (chicken/turkey breast, egg whites, fish, lean beef) you do NOT need protein supplement (with perhaps the exception for post workout). As soon as you finish your weight training session, I recommend you drink whey protein shake with fruit or carb drink.

But most people will have problem getting that amount of protein from whole foods , and for that people, protein supplement is a big help.

 

[Chauvalito]

I use ON 100 % whey Gold Standard protein.

If you are serious about weight training, you would need about 1.8 grams of protein per kilogram of bodyweight or 0.8 gram of protein per pound bodyweight.

http://www.ncbi.nlm.nih.gov/pubmed/8700446?dopt=AbstractPlus

http://www.jacn.org/cgi/content/full/19/suppl_5/513S

If you can get that amount from whole foods (chicken/turkey breast, egg whites, fish, lean beef) you do NOT need protein supplement (with perhaps the exception for post workout). As soon as you finish your weight training session, I recommend you drink whey protein shake with fruit or carb drink.

But most people will have problem getting that amount of protein from whole foods , and for that people, protein supplement is a big help.

Ano,
Thanks for the links, I appreciate it. I could possibly get enough protein from my diet, i am just to lazy to scramble some eggs, or make some chicken. I want to just walk up to the fridge and grab which took me 5 min. to make before I workout, I think whey will do that for me. I checked out mens health.com and they mentioned that wher is readily accessible to the body, I will give it a shot to see what happens.

Two summers ago I was at 20 % body fat, I am probably higher now, I want to get down into the mid teens which is where I was back in high school 6 years ago...

 

[msc886]

There's no way to target a specific area because where the fat is stored is based on gender differences and genetics. the only way is burn fat by cardio or do weights andlet your muscles do the burning. You can do ab workouts to strengthen the abdominal muscles but it won't burn the fat in that area.

 

[Ano]

Ano,
Thanks for the links, I appreciate it. I could possibly get enough protein from my diet, i am just to lazy to scramble some eggs, or make some chicken. I want to just walk up to the fridge and grab which took me 5 min. to make before I workout, I think whey will do that for me. I checked out mens health.com and they mentioned that wher is readily accessible to the body, I will give it a shot to see what happens.

Two summers ago I was at 20 % body fat, I am probably higher now, I want to get down into the mid teens which is where I was back in high school 6 years ago...

You are welcome.

Even though I am NOT anti supplement, I would like to see people getting MOST of their nutrients (including protein) from whole, natural foods.

The human digestive system was not designed to process liquid products all day long. It was designed to process whole foods.

Try not to substitute more than 1/3 of your total calories/protein with shakes unless absolutely necessary.

 

[Chauvalito]

You are welcome.

Even though I am NOT anti supplement, I would like to see people getting MOST of their nutrients (including protein) from whole, natural foods.

The human digestive system was not designed to process liquid products all day long. It was designed to process whole foods.

Try not to substitute more than 1/3 of your total calories/protein with shakes unless absolutely necessary.

I will do my best to follow your guidelines. There is a lot of good info, in this thread, also your comments in the who is the most ripped thread were quite good.

Now all I have to do is put the work in!

 

[Ano]

I will do my best to follow your guidelines. There is a lot of good info, in this thread, also your comments in the who is the most ripped thread were quite good.

Now all I have to do is put the work in!

Thanks, and good luck!

 

[Ano]

I'd consider my self pretty ignorant about fitness. I want to hire a personal trainer but definitally can't afford (financially) to get it wrong the first time what would be a good way for someone who dosn't know that much about fitness to tell if they're getting a good personal trainer?

How to identify a good PT or a bad PT? A few tips :

1. Ask questions, ask him the differences between a fast-twitch and slow-twitch muscle fiber. Or ask him to explain to you what is actin and myosin. These are the most basic questions in muscle physiology. If the trainer cannot answer these questions, they are 100% quack.

2. If he can answer that questions, ask this question : what are the differences between scapulohumeral rhythm, lower crossed syndrome and subtalar joint dysfunction? If he can answer these questions, then I guess he might have enough knowledge as a PT. If he can’t answer that question, chances are that he needs to spend less time writing programs and more time doing his homework.

3. Then consult him and if he has a program ready for you in less than an hour, you're getting taken for a cookie-cutter ride.

The point is, you and your unique needs matter. Avoid paying good money for cookie-cutter programs.

A good PT, when he is first contacted by a client looking for help, should ask the client to respond to questions simply to get the ball rolling.

There are usually several follow-ups as well. These questions relate to goals, training history, injury/rehab history, stats (age, height, weight, estimated body fat percentage), body type, dietary habits, problematic exercises, perceived weak points, equipment restrictions, occupation, work environment, and ideal training schedule.

The PT should also request that the clients include an overview of their previous eight weeks of training and perform a postural assessment.

The PT will do manual muscle testing and run the client through some simple drills to give an idea of where his inefficiencies exist. Clients should always go through some performance testing before the PT write the programs.

 

[Japanese Maple]

Ano, or Tricky,when you are on a weight loss program for 12-16 weeks, should your weight loss be linear of 1-2 lbs. consistently every week or non-linear were one week you lose no weight and then the next you lose 4 lbs. and then 1.5 lbs, and then 3 lbs., and then 1 lb. ect., so you average lets say 1.75 lbs. per week after 12 weeks. Also, what is a good , and realistic body fat % to obtain for a 45 year old and what method is best to gauge body fat. I do have a Tanita body fat scale using electrical impedance but I don't know how accurate it is. What do you recommend? Also, if you are eating properly, lifting weights, and doing both HIIT and steady state cardio each week, and after a particular week you don't lose any weight, should I immediately cut some additional calories for the next week to make sure I lose at least 1 lb. based on the assumption that I am doing more than an adequate job with weights, cardio, exercise, ect.

Ano, I was wondering what you think regarding my posted question, particularly what is a good body fat % for someone 45.

 

[Ano]

Ano, I was wondering what you think regarding my posted question, particularly what is a good body fat % for someone 45.

Anywhere between 15-20 % is good enough.

Off course, if you want to look really good, you have to bring your body fat to less than 12 %.

The good (and cheap) way to measure your own bodyfat is :

http://www.accumeasurefitness.com/

 

[RestockingTues]

No Beer
No Ice Cream
No Candy Bars
No Potato Chips
No French Fries
No Big Macs
No Frappachinos
No Sodas
No 4 cheese lasagne
No Fettucine Alfredo
No Pina Coladas
No Carne Burritos
No 16oz Porterhouse


Run
Run
Run
Run
Run
Run

Seriously

Cut
Cut
Cut

 

[tns]

lots and lots of running

 

[AlpineCadet]

No Beer
No Ice Cream
No Candy Bars
No Potato Chips
No French Fries
No Big Macs
No Frappachinos
No Sodas
No 4 cheese lasagne
No Fettucine Alfredo
No Pina Coladas
No Carne Burritos
No 16oz Porterhouse

Out of the list, I've had 7 this week

 

[meticulous]

massage to help to lose fat

Can a massage help to lose f…. Fat ?

 

[Rickson]

Can a massage help to lose f…. Fat ?

Yes it can and so will crunches, leg raises, and body twists. Don't forget to target those love handles so you can lose the fat there too. Another thing you might try is johnson's baby oil. Just rub it on your stomach and watch the fat melt away!

 

[Ano]

Yes it can and so will crunches, leg raises, and body twists. Don't forget to target those love handles so you can lose the fat there too. Another thing you might try is johnson's baby oil. Just rub it on your stomach and watch the fat melt away!

Sauna can also help you to lose those love handles.

Damn, I'm getting tired posting in this forum. I think we waste our time because some people will never learn no matter what we said.

 

[tricky]

Damn, I'm getting tired posting in this forum.

Try the teenagers section at BB. It'll make your head explode!

This isn't an ideal place to learn about S&C. Way too much to cover to establish a reasonable foundation for a person. There's just so much -- really basic stuff -- to learn.

 

[Andres]

Out of the list, I've had 7 this week

Well... I've had 5

 

[ShooterMcMarco]

lol, I had a 24 oz porterhouse yesterday with a side of mashed potatos

 

[djnick66]

Its not that hard to lose some lard. Im in the same boat. Im not "fat" but have some extra lbs around the middle. Legs and arms are fine... People don't beleive I weigh what I do because I'm tall and carry it pretty good (but I know).

I started by chosing a 1600 cal a day diet and then wrighting everything down that I eat. To be honest, some days Im only taking in 1100 or so. If I go over a bit, I don't sweat it. Its something to shoot for.

Looking at food label info really helps. Last night I made spaghetti... there can be over a 100 cal difference between name brand sauces. Same with the pasta... I got one with more fiber and less calories. Things like that add up. And I eat more fish or chicken compared to beef.

Eating junk at work kills me. I own a small business and Im there 10 hours a day 6 days a week. Its easy to order in a pizza, go to the McDonalds thats right outside my back door, etc.

I drink more water and don't drink regular sodas any more. Thats a huge source of sugar and calories.

I haven't been able to exercise much the last week, but have alrady slimmed down just with the diet. Throw in tennis, some cardio and a bit of weight training/toning and it should go off really fast. It's been really encouraging and not that hard.

ANd yeah I had a 24 oz porterhouse Sunday. Must have a Longhorn near you? I figured I do stick to my diet really well and my son had given me a gift card for a steak house. Im not guilty over it. It was really really good. Just not something I will do again tomorrow.

 

[cncretecwbo]

just fyi 1100 calories is unhealthily low, seriously. especially if you are active and tall as you say.

 

[meticulous]

O my Lord! Forgive me!

Sauna can also help you to lose those love handles.

Damn, I'm getting tired posting in this forum. I think we waste our time because some people will never learn no matter what we said.

O my Lord! Forgive me to make you tired & don’t waste your time with your great knowledge about nothing.

 

[djnick66]

just fyi 1100 calories is unhealthily low, seriously. especially if you are active and tall as you say.

I try for 1600 but if its lower then its lower. Im actually full and feel ok. And am eating good things... plus some of the veggies and fruits I eat don't count toward my calorie total. I can have unlimited portions of them.

 

[chess9]

Sauna can also help you to lose those love handles.

Damn, I'm getting tired posting in this forum. I think we waste our time because some people will never learn no matter what we said.

LOL! Please don't lose patience. Most of the folks reading your stuff are happy you are making so many significant contributions.

=Robert

 

[Japanese Maple]

O my Lord! Forgive me to make you tired & don’t waste your time with your great knowledge about nothing.

Meticulous-if you took the time to read Ano's knowledgeable and greatly appreciated posts, you would not have embarassed yourself by actually wondering if a massage helps you lose fat.