File :-(, x, )
Anonymous
/fit/, I'm female, about 5'6, 146 lbs.

I'd like to lose some fat and gain some muscle and tone, but not too much- just enough to look nice and be a little stronger. I have just about no upper body strength, and the fat I'd like to lose is concentrated on my stomach.

I'm signing up for boxing. What else would you recommend?
>> Anonymous
No such thing as gaining tone, stop saying that. Also, because you are a girl, you will gain muscle a lot slower compared to guys, so don't even say "I don't want to get too big" because you wont.

Go lift weights. Boxing is good cardio, you'll lose fat doing that. But if you have no muscle under that fat, you'll just look skeletal.
>> Anonymous
     File :-(, x)
>> Anonymous
>and the fat I'd like to lose is concentrated on my stomach

Irrelevant, you can't lose fast in a specific place
>> Anonymous
get a gym membership and use each of the abdominal machines every day. 3x10
>> Anonymous
>>107454
gayfag is fucking dumb

there is no spot isolation fat loss, you need to get your fat ass on the treadmill/stairmaster/cycling bikes or ellipticals.

and "toning" is just idiocy for low bf% to show muscle. hit the free weights and cut off some fat with cardio = the winrar
>> Anonymous
>>107458
abdominal exercises = muscle = tightened stomach. you won't necessarily lose fat , but you would look thinner
>> Anonymous
>>107469

What does tightening muscle even mean?

Also, you're wrong, it wont make you look thinner.
>> Anonymous
>>107471
the muscles will hold the fat around your waist together. it won't droop or bulge over. you WILL look thinner (assuming you're already fat)
>> Anonymous
>>107477

So, what are you saying, that by doing crunches my ab muscles will hypertrophy (No, they wont, the core has the lowest potential for growth in the whole body. They basically will not get bigger)?

Or somehow more connections will be made to the fat, and suck it into your body somehow? yeah, because that even makes sense.

The only way your abs will show more is to lose more body fat
>> DomesticDomination !NLwoR5cA2I
lol fat ass bitch try watching what you eat. And dont even bother working your abs because youll just have ab muscle under your fatness.
>> Anonymous
You should work every muscle as it will help you lower your body fat % cardio helps burn fat faster. Working your abs should be done like any other muscle and have rest periods to recover instead of doing it everyday. But it is important to work your abs even if not to get a six pack for better core muscle strength and suport. You should do HIIT sprint running which I like to do in the morning then go for a run later in the evening after work and exercise ball crunches work well or you can add weight to it with the machines at a local gym. Women have slimmer and less mass when building muscle so you shouldn't be worried about it.
>> Anonymous
>>107485
'burning fat' is a product of expended energy. so the more energy you expend the more fat you will lose.

lifting heavy uses more energy than the same duration of cardio because of protein synthesis. the recovery time is up to 72 hours for the legs, meaning you use more energy for longer if you do wieghts. this means that weightlifting is better for 'fat burning' than cardio is.

i hate you people sometimes. all of the time actually.
>> Anonymous
You act like I don't lift weights, I rotate the days I do cardio and the days I lift weight at the gym.
>> Moonmauler !!LgNbdvCFAuN
>>107469
>>107477
Completely wrong. If anything working out your abs a lot will make your stomach protrude even more. I know from personal experience. I'm at about 10% BF and you can just barely see the outlines of a six-pack, but it looks like I have a bit of a gut because my abs are well developed. Weighted decline sit-ups FTW!
>> Anonymous
>>107500
is what you speak about weight lifting true?

while it is sore and repairing it is expending more energy? the way I saw it was heat was energy and unless I got super warm from working out I wasnt expending heat.
>> Anonymous
go to stronglifts.com and do the 5x5 beginner program. read up on the excercises and rock out.

Strength training to build muscle will allow you to lost fat very easily because the muscle will eat the shit out of calories.

And you only work out three times a week.
>> Anonymous
>>107569
the energy used is the energy used to generate motion; the heat is a byproduct, much the same way that the heat from a car engine is a byproduct. so i am not sure where you got that from.
>> Anonymous
lurk moar OP.
>> Anonymous
>>107447

what he said!
>> Anonymous
Eat right and exercise. Try to make exercise fun.

Eating healthy is NOT eating less. it's cutting out junk food, and eating balanced meals (mix of fresh fruit/veggies, dairy, meats, and carbs).

Don't sporatically push yourself either. Take it light, take it slow, and with some patience and hard work you'll be fit in no time!
>> Anonymous
>>107556
that will have more to do with your terrible fucking posture than anything worthwhile applying to other people.
>> Anonymous
>>107595
generating motion doesnt take part of most of the calorie burning. the heat expended does.

just like burning a fire, shooting a gun, microwaving, computers, etc.

the heat that is released accounts for most of the energy.
>> Anonymous
>>107992
his idea was that if you were not producing heat then nothing was happening. i am actually not sure what either of you are talking about here. the human body produces heat de facto simply through it's everyday metabolic processes. and it's a fact that protein synthesis consumes more calories than 'cardio'. you do not have to be sweating and breathless to synthesise protein. you do have to have performed labour that induces the process.

you seem to be talking about the inefficiencies of energy conversions here.