You need to give up trying to reduce fat in a specific area. That is something genetic you have no control over. Your body is programmed to have some belly, just accept it. Not everyone can have six-pack abs. Focus on building muscle with weights.
You were lifting hard 6 days/week? That is way too much. What was your routine? Cut down to 3x/week. If you are working out hard, each muscle group should be worked out only once a week. Example: Do Back/Biceps, Chest/Triceps, Core/Legs one time each week with a day of rest in between. Of course, gotta keep control of what you consume.
What are some exercises i can do at the gym to strengthen my abs? I have Anterior Pelvic Tilt and am trying to correct it by strengthening my core, hamstrings, and glutes. I already do planks, and was going to add leg raises, but apparently that will be counter-productive for my APT.
I ran my first 5K this morning. My initial goal was simply to finish in under half an hour but I also set a cautiously optimistic goal of 27:30. I finished in 28:08. So not too bad for my first time. One of the women running today broke the World Record for the female 65-69 age group.
I think you may have misunderstood and thought he meant some people can't get a six pack because of their genes, at least that's how i misread it first. What he's saying is that, genetically, we all hold fat differently, which is actually true. Some people can gain 5 pounds of fat and it'll distribute fairly evenly and others seem to just gain it in their belly oor hips. Some people also seem to have flabby skin naturally. Even at low body fat levels, it doesn't tighten the same. that being said, I've seen incredible transformations, so I'm sure most people can get that six pack with enough hard and consistent work.
Do you have it on both sides or just one? Generally, APT means your hip flexors and back erectors are tight. You'll need to massage those to get the hips loose enough for the hamstring and glute work to really kick in and counter the APT. Something else to consider. Your hips and opposite shoulder share a myofascial connection. What this means, is that when one glute contracts, the opposite lat also contracts. So, if you have APT and your glutes were weak or not firing, then it's likely the opposite lat is also weak or not firing. So to get those lats going, you'll have to massage their antagonists, which are the shoulders and lats. Some exercises are pulling motions and most hip exercises (not quad dominant). You know they're hip exercises because it's mainly the hip joint that's opening and closing. This is advertised as a female butt work out, but our muscles aren't any different in function. You can start off with these simple body weight moves to get your glutes firing correctly. The guy behind the program, Bret Contreras, is kind of casual in his approach, but he knows a ton and has done a lot of research on glute actvation and strengthening. You'll learn a lot watching his channel and reading his page. <object width="420" height="315"><param name="movie" value="//www.youtube.com/v/bK7zIUBH6Z0?version=3&hl=en_US"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="//www.youtube.com/v/bK7zIUBH6Z0?version=3&hl=en_US" type="application/x-shockwave-flash" width="420" height="315" allowscriptaccess="always" allowfullscreen="true"></embed></object>
Try using Google. The targeted/spot fat reduction myth was busted ages ago. Just to clarify something: You CAN build specific muscles with workouts, but building muscles and losing fat are two completely different things. You can affect how muscle builds but you have no control over your body's fat distribution.
Exactly. How easy/difficult it is to get "six-pack abs" depends on one's personal genetics. If you're predisposed to have fat in your midsection, you should accept that reality. Don't base your diet and workouts on that one singular goal to the detriment of other, more achievable, goals.
Thanks, ill check that video out. Not sure what you mean by having it on both sides. I'm not fat, but the APT makes my stomach / butt stick out . I've been doing lunge stretches to loosen the hip flexors, planks to strengthen abs, leg curls to strengthen hamstrings, and I also invested in a rumble roller and have been foam rolling my upper and lower back.
By both sides i mean both hip joints. You can actually have one in APT and the other in posterior pelvic tilt. Most people see the pelvis as one big bone, but it actually is a sacrum and then an ilium on each side. So, you can have opposing movements at each sacroiliac joint. foam rolling is good, it's the massage I was referring to...but make sure to roll the hip flexors, quads, adductors. Remember that when you roll the back, most of that is really the lats. The "real" back muscles are the erectors and those run vertically parallel to your spine. Also roll the glute area in the back and sides...even though you want to strengthen some of those muscles, sometimes they get adhesions and you still have other smaller muscles around there that can contribute to APT. So get that too, but just not as often. I havent used the fumble roller, but it may be too big to get some areas. I bought a package of diff Myoballs several years ago here, but now they only have two kinds. The larger one is still great IMO. http://www.shiatsubag.com/products.html I also used trigger point therapy's roller, in case you want more roller options. http://www.tptherapy.com/The-GRID-Foam-Roller.html You may not need more than one roller, but I'd recomment having a roller and one myo ball. Some people use tennis balls, but the Myo ball is solid and harder to crush with your bodyweight.
Thanks for the tip. Yes, I'm pretty sure I have it on both sides. I've seen some improvements (perhaps slight, but progress is still progress) with my APT after working with it for 1 1/2 weeks so far.
^^ forgot to add, the inverted row, with underhand grip and feet raised, is great at activating the lats and therefore should help get the glutes firing as well. Squeeze the lats and glutes on the way up.
so anyone know any really easy milkshake recipes that are healthy? the less ingredients the better. gotta imagine theres some peanut butter shakes that can be packed with protein and not loaded with a ton of sugar like you'd find at a restaurant
Ordered that Beast and XTend, back on mah stuff. Those dumbasses got me to buy the local RSP create creatine and some bcaas garbage. Lesson learned. Can't wait to get them gains again.
Protein powder Almond butter Banana A little bit of milk Water You can add some decaffeinated instant coffee, as well.
what about something even simpler... i mean i could go buy some of this stuff...but i don't ever get stuff like almond butter. i have peanut butter/bananas and milk. throw in some water/ice think thats alright? or maybe instead of the 2% i can use some low fat choc milk i have? trying to google simple recipes and i agree they're simple but still some of the ingredients i just simply don't get on the regular. vanilla extract, chia seeds, stuff like that. i'm not looking to make the ultimate shake...just something that i can make really quick in mornings or evenings that will help fill me up and also be healthy.
