There is no real secret breh You CANNOT spot reduce, plain and simple You have to have a 3,500 cal deficit to lose a lb I'd suggest building your upper body. Hit the weights hard for 45 minutes and then do some HIIT for about 15-20 minutes post weight training. Watch your diet - Lean protein, cut out sugar, veggies, fruits, carbs around workout hours
I'm currently doing the losing weight part....but still have the gut. I'm currently 5'8" 150lbs. I lost 15 pounds since October of last year. My end goal is to put on weight and muscle, but to have a 6-pack abs. Should I continue losing the weight or just start gaining weight, but work on bringing down the gut with ab exercising?
Read the 4 Hour Body. Basically, cut carbs and increase protein. You get 1 cheat day per week. Stay consistent. If you intake 1600 healthy calories per day instead of 2000, you will lose about 3.5 pounds of fat in a month. Maintain that for a few months and you've got 10 pounds of pure fat shed from your body. Weight loss is a marathon and patience is the key.
Keys to losing weight is 80% diet and 20% exercise. This is what I did to lose 15 lbs in 5 months. - Get lots of sleep! People tend to ignore sleep in weight loss but sleeping actually is a HUGE factor in weight loss. Doctors usually recommend 7-8 hours of sleep a day for maintaining metabolism. - Drink lots of water. Yep, cut out any sugary drinks and go straight to the water. I'd recommend 8 cups a day at least. - Exercise. You don't need to exercise for long stretches or even daily. Mix it up with 10-15 mins of cardio and 15-25 mins of weights (40-45 mins total). You can do it daily or every other day. That's it! - Eat healthy. NO PROCESSED FOODS. NO HIGH FRUCTOSE CORN SYRUP. CUT DOWN ON SWEETS like donuts, muffins, cookies, chocolate, candy, etc. If you eat lots of carbs, cut that down by half. Eat lean meats that are high in protein like chicken breast. Honestly, it's a lifestyle change if you've a lifetime of bad habits. If you're already doing half of the things on this list, it's probably easier for you to make the change. But keep it up and you'll definitely see results.
No alcohol or soda. No potatoes and pasta and bread. Work out three times a week. Drink grapefruit juice and coffee to boost metabolism. Find motivation.
I'm assuming you're in your late 20's from your post. You're in the physical prime of your life- you can put on muscle easily. Like others said, it's about dedication- improve your diet and start hitting the gym DAILY. You don't need to cut the beer out if that's all you do to 'cheat'. But you could stand to switch to lower carb beer.
If you're just targeting a 6-pack then you should just focus on losing weight. I see so many people do ab exercises at the gym but they never realize they have a double digit body fat percentage. You can't target where you lose weight and abs are correlated to how much body fat you have on your body. You can do a million crunches but you wont see any results until you drop your body fat percentage. In short, just continue to work out and eat right. Trying to give you unbiased criticism (don't want to sound like a jerk) but if you've only lost 15 pounds since October then you're probably not eating healthy. Being fit is like 10% gym 90% everything outside the gym.
I don't see what you're getting at? Half of that was water weight that you can lose in a week. If you're truly trying to get a 6-pack and actively working out then there is no reason for just 15 pounds in 6 months. Hell, I could argue with a strict diet and minimal physical activity that you could lose more than 15 pounds in 6 months. Working out is important to weight loss but diet and sleep habits are ideal to getting to a target weight.
protein has 6 calories per gram fat has 11 calories per gram. The marbled steaks are higher fat content, hence, more calories. The lean cuts have lower fat, hence, fewer calories. That being said, I want a good ribeye...damn the fat....full speed ahead!
This. No such thing as just loosing belly fat, crunches or ab exercises don't help any more then other basic workouts or physical activity. Although I suppose they do increase blood circulation around the target area's which is important. To loose weight eat healthy, firstly i'd recommend only drinking water. Cut out all junk foods and deserts like chips, cracker, cake, ice cream etc. Limit your sugar intake, don't fall for any of the no calorie/low fat BS, and be careful when buying sugar free foods most have artificial sweeteners with are much worse for you. Get plenty of sleep, try to limit your stress.
