File :-(, x, )
Anonymous
Is this a good regimine for getting rid of my fatty gut?
Swimmer's Ab work
50 situps- feet off the ground
15 seal push ups
50 situps- legs at 90 degrees
15 fist push ups
50 situps- twisting
15 push ups
50 situps - bicycle style
(pic related, it's me)
also, would doing dumbell lifts alone help give some definition to my arms?
>> Anonymous
nothing will make your gut go away except burning fat everywhere. if you don't know how to do that, then I suggest reading.
>> Anonymous
>>131304
Well, I have already started doing 5 miles every other day and quit the fast food and soda (I made a thread last week I believe and I was just wondering if this ab workout would also be benefactory)
>> Anonymous
squatz
>> Anonymous
no this routine will only be overtraining your abs. There are two things you can do to look better, lose fat or gain muscle...you can't do both at once. If I were you I would suggest putting on muscle since you are already skinny. This ab routine is completely counter productive and will do nothing for you
>> Anonymous
>>131312
As in the ones where it is like you are sitting in a chair?
>> Anonymous
>>131319
The thing is... I'm not skinny. I am 6-3 and weigh 192 lbs. @_@
>> Anonymous
Ok maybe skinny is the wrong term, but you lack msucle mass...if you cut what are people gonna see? ribs and skin? thats it...you gotta make the beef to carbe the steak
>> Anonymous
Janda-Push ups and Full-Contact Twists are superior to those shitty sit-ups that are doing nothing but destroying your lower-back.

Also you need to start doing full-body weight training, you look way too light for your weight.
>> Anonymous
>>131331

Janda-Situps

Excuse me
>> Anonymous
You need to focus on strength and muscle mass. Save the abs for next summer, as it is already to late in the season and you have nothing to show anyway. Cut season begins in early march. I would start out at about 3200 calories and add calories if you arent gaining weight. try http://www.ironaddicts.com/forums/showthread.php?t=8050 for strength routines
>> Anonymous
>>131331
So I need to lift for each part? (Calves, shoulder press, lift and jerk, back squats?)

Also, I don't want to get big, just slim, 6 pack and tone.
>> Anonymous
>>131324
hahaha you weakling
>> Anonymous
Think of it like this, you can cut to 180 and look like a holocaust victim...or you can bulk to 220 and look like a stud
>> Anonymous
You have to have muscle to look toned. This is something no one understands...you want to have abs but dont want to build them. You want to look ripped, but don't want to accept that you are going to have to gain weight to do so
>> Anonymous
>>131335
I don't give a damn about "beach bod" shit. I just want to get in shape. Also I have none of that equipment and can only work out in the early morn or late at night (thus the whole 5 mile run/push ups, sit ups and dumbell lifting)
>> Anonymous
     File :-(, x)
This guy is 185 lbs...are you telling me that if you got to 180 you think youd look like him? Probably not...cause he has muscle...you do not
>> Anonymous
>>131336

When I say full-body, I mean full compound exercises, not isolation every single part of your body.

Squats, Deadlifts, Bench Press, you need to grow in all areas. Heavy-weight training causes the metabolism to go off the charts, and will give you the look you wish to achieve.

Also for fucks sake, you won't get "large" unless you eat food out the ass. You don't turn into a bodybuilder from lifting weights, and you don't start shredding like Jimmy Page from picking up guitar.

It doesn't work like that.
>> Anonymous
>>131343
sit ups don't strength your abs? I don't wanna sound like a dumbfuck, but I just thought using specific work outs to tone your abs would make your ab muscles bigger and stronger
>> Anonymous
5 mile runs, pushups and situps arent going to do shit for you if your diet is trash
>> Anonymous
>>131348

Sit-ups don't specifically target the abs.
>> Anonymous
>>131346
I didn't give a wait limit, I just want to get rid of the weight.
>> Anonymous
>>131345

The routine's we are giving you are meant to give you a regular body.

If you actually think what we are suggesting for you is advanced, you are very goddamn wrong.

If you can't go to a gym, here is a bodyweight routine you can do in your house.

http://www.trainforstrength.com/workout1.shtml
>> Anonymous
>>131353
Really? What do they target?
>>131350
which is why I have cut out my bad diet
>> Anonymous
>>131300
Don't do fucking fist pushups. Shit wrecks your knuckles.
>> Anonymous
Excuse me, not OP here, but trying to undestand the concept.

Now, I am about 5'10" and weigh roughly 200lbs - so Im kinda fat. That said, Ive always been quite heavy and reasonably strong.

At the moment I have a gut that Im aiming to lose, like the OPs but (as you probably guessed) a little bigger.

So, what I was wondering is...

cardio? cut? I dont understand any of this stuff - where can I find out more or can you help me to understand.
>> Anonymous
>>131357
Thanks man, I shall give that a definite try
>> Anonymous
>>131358

Traditional sit-ups target the psoas muscles, not the abdominals.

Janda's specifically target the abdominals.
>> Anonymous
>>131363

http://www.bodybuilding.com/fun/beginning_training_guide.htm
>> Anonymous
Read this...this forum is a great place to learn and it is how I went from 240 to 145 back up to 190(with muscle this time) http://forums.johnstonefitness.com/showthread.php?t=12811
>> Anonymous
That thread is a lot to take in but if you read it all you will have a much better understanding on how to lose weight
>> Anonymous
Thanks guys for the input. Rereading this thread it looks like I am coming off as a dick, but I am really thankful and appreciative of your guys' answers.
>> Anonymous
>>131363
Ok in the world of bodybuilding or body transformations you do two things...you cut or bulk, cutting is the process of losing fat and preserving muscle...while bulkign is the process of adding muscle while trying to keep fat down. YES if you put on muscle you will put on some fat. NO you cannot gain muscle and lose fat at the same time...sorry...not how the body works, you choose one or the other
>> Anonymous
>>131376

So I guess I would probably be looking to cut then. Is this a simple case of making dietry adjustments and cardio (?) excersize?
>> Anonymous
Dietary? Yeah.

You can lose weight without doing cardio.

A pound of fat is 3500 calories, once you create a deficit of 3500, you lose a pound of fat. This can be done by manipulating your diet, although doing cardio always makes it easier.

Eat six meals a day to maximize your metabolism (small meals) each with healthy proteins, carbs, and fat.

Weight-training also raises your metabolism, and will help fight against muscle catabolization from the decrease in calorie intake.

Basically your body eats muscle before fat when it feels starved, so you want to retain as much muscle as possible, since in it's resting state, muscle uses up calories.

Plus we all love our muscle.
>> Anonymous
>>131387

Thanks for the advice!

I see what your saying - I will try to get the meals down as I have heard that from a number of sources but I would probably find that a little odd at first.

As for weight training, I am on a hugely tight budget as far as this goes - I wont be able to afford to join a gym and probably wont be able buy equipment. What can I use in leiu of this? Or really are there no opytions.

I do have some dumbells of various weights, wich is the sum total of my gear.
>> Anonymous
>>131400

http://www.trainforstrength.com/workout1.shtml
>> Anonymous
OP Here, somebody told me that it is better to cut then go off toning. Is this true? If so, what would a good toning regimen be?
>> Anonymous
>>131487
I mean, work myself hard and cut the fat, and when that fat is off, build muscle.
>> Anonymous
>15 push ups
It's best not to do normal push ups AT ALL
Since it causes CTS (Carpel tunnel syndrome)
Change the normal pushups to finger pushups
(Push ups you do on you're fingers)
>> Anonymous
>>131513
so i should keep the Swimmer's Ab work for cutting and replace regular push ups with finger push ups?
>> Anonymous
>>131521
If thats a resume of this thread, then yes.