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2007/03/21, 08:46 AM
Hi, Thanks for giving a time to read my post. There are just some things bugging me and i really need answer to lead me to the right path of a leaner body. First of all, im not that fat, im 5'8 and weigh about 145 pounds. I have been exercising for about 2 weeks and 3 days now but seeing minimal result on my tummy. My main goal is to flatten my tummy.
1. I Jog for about 20 minutes everyday when i wake up with a 1.5L of cold water to drink.
2. I avoided fatty foods such as fast foods etc.
3. I do not overeat anymore
4.I drink this herbal tea which promotes Vowel Movement in the morning which i think is good because my metabolism is slow.
5. Here in Philippines, its difficult for me to follow some recipes and ingredients this forum is giving since im a student and always have to eat outside.
6.Morning = Very Little white rice,plenty of water, 3 times a week i eat oatmeal.. 2 bananas and 1 mango
Lunch = 1 cup of white rich + vegetable viand(Green)+ lean chicken meat with tomato sauce
Snack = I snack on 2 red apples and lychees
Dinner = 3/4 cup of white rich, soup and 1 vegetable viand or sometimes meat viand when vegetables is not available
I smoke 1-2 Marlboro lights everyday(will this slow my metabolism?)
And before i forget i do around atleast 4 sets of 12 repetitions normal biceps exercise using 6kg dumbell.3 sets 12 reps of push ups.
My questions are
1.How long do you guys think before i flatten my tummy?Is my cardio not enough?
2. Should i stop that herbal tea composed of senna leaves for my digestion?
3. Is 2 apples and lychee's to much for a snack?
4. COld water? Is it really necessary? Some say its good, some say it make your tummy bloated?
5.Should i find a replacement on white rice on lunch and dinner?Am i still eating a lot?
6. Does smoking 1-2 Marlboro lights affect my goal?
7. Should i change my weight lifting routine? Are there any difference on doing everyday biceps on every other day biceps?
8. What time should i sleep? I sleep normally around 10-11pm and wake up around 7am to Jog.
9. For the people who were successful on having a sixpack, how long did it take you to have one. Flatting my tummy is really frustrating considering i dont drink softdrinks and alcohol.
Thank you again for reading my questions. Also lastly, this saturday ill buy some gym equipments for body building since my only ugly part is my tummy. Which Equipment should i buy first?
An advance appreciation to everyone who would help me out. Thanks
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2007/03/21, 10:15 AM
No Offense but at that weight you are really gonna have to manage diet a while before you see tummy results
BY AWHILE MEANING MORE THAN: 2 weeks and 3 days
as to answer you more directly i filled in the answer after each question in your quote
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Quoting from rudolfryan:
First of all, im not that fat, im 5'8 and weigh about 145 pounds. I have been exercising for about 2 weeks and 3 days now but seeing minimal result on my tummy. My main goal is to flatten my tummy.
1.How long do you guys think before i flatten my tummy?Is my cardio not enough?
first thats 2 questions, depends on your diet, and no your cardio isnt enough, look for HIIT (15-20 mins) OR do at least 45 mins cardio if really looking to cut the fat to see tummy results
2. Should i stop that herbal tea composed of senna leaves for my digestion? dunno
3. Is 2 apples and lychee's to much for a snack?
no but its carbs, apples are a natural sugar you should be looking at something like fat free cottege cheese for snacks
4. COld water? Is it really necessary? Some say its good, some say it make your tummy bloated?
5.Should i find a replacement on white rice on lunch and dinner?Am i still eating a lot? portions depend on your intake, and yes if your goal is to cut fat cut out all white stuff...i.e. white rice, milk, creams, pastas, white bread...switch to whole grains, brown rice, whole wheat breads, whole wheat pasta
6. Does smoking 1-2 Marlboro lights affect my goal?
YES! STOP SMOKING
7. Should i change my weight lifting routine? Are there any difference on doing everyday biceps on every other day biceps? you need to do a full body workout only way to cut the fat to show a tummy results is by working out entire body clean diet and cardio
8. What time should i sleep? I sleep normally around 10-11pm and wake up around 7am to Jog. at least 7-8 hrs to properly rest and recover the body
9. For the people who were successful on having a sixpack, how long did it take you to have one. Flatting my tummy is really frustrating considering i dont drink softdrinks and alcohol. dunno
Thank you again for reading my questions. Also lastly, this saturday ill buy some gym equipments for body building since my only ugly part is my tummy. Which Equipment should i buy first? a standard bench with freeweights...one where the bench part can freely move seperate of the rack
An advance appreciation to everyone who would help me out. Thanks
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Jason Fox 6\'1\" 380lbs
Problems are only opportunities in work clothes-Henry J. Kaiser
The only person\'s opinion that matters is the person in the mirror.-Original
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2007/03/21, 10:21 AM
My questions are
1.How long do you guys think before i flatten my tummy?Is my cardio not enough?
20 minutes is a good start, you could add in some sprint intervals to burn more calories. I would have a little protein before you run, maybe an egg or a small piece of fish/chicken.
2. Should i stop that herbal tea composed of senna leaves for my digestion?
If you feel like your diegstive track is sluggish, use the tea. But I think your system can get 'addicted' to laxatives in that it won't do the contractions it needs to on it's own after a long time of using aides. Better probably to incraese your fiber consumption. Bowel movements really don't have that much to do with your metabolism or rate of fat loss. Working your abdominals will also help with digestion/ bowel movements.
3. Is 2 apples and lychee's to much for a snack?
could you get a handful of nuts and have an apple and a handful of nuts?
4. COld water? Is it really necessary? Some say its good, some say it make your tummy bloated?
I think it tatses better cold, but it really is up to you, there is eveindence that , because your body has to heat the cold water up, you burn more calories.
Do be sure to drink plenty of water and decaffienated teas/ herbal teas throughout the day.
5.Should i find a replacement on white rice on lunch and dinner?Am i still eating a lot?
I would switch to brown or black rice if possible, if it isn't availbale - plenty of bodybuilders eat white rice because they don't like brown. If, in a month or so (you haven't been doing this very long yet, 2 weeks isn't very long) you find you are not losing bodyfat, cut back alittle on the rice and increase the amount of green vegetables.
6. Does smoking 1-2 Marlboro lights affect my goal? Maybe, but it IS bad for you and a pretty useless habit, better to quit nowe while you are at a low-level of use. icotine is a vaso-constrictor, so it could cause less blood flow and less results.
7. Should i change my weight lifting routine? Are there any difference on doing everyday biceps on every other day biceps?
You don't want to work the same muscle group every day - it needs time to rest and repair.
8. What time should i sleep? I sleep normally around 10-11pm and wake up around 7am to Jog.
You are getting about 8 hours, if you feel rested, then you are getting enough sleep.
9. For the people who were successful on having a sixpack, how long did it take you to have one. Flatting my tummy is really frustrating considering i dont drink softdrinks and alcohol.
It takes a different amount of time for everyone - it takes consistency in diet and workouts. Be patient, focus on being as healthy and active as you can be.
Thank you again for reading my questions. Also lastly, this saturday ill buy some gym equipments for body building since my only ugly part is my tummy. Which Equipment should i buy first?
I think the best investment you could make is a set of weights and barbell with a bench and a squat rack, if possible. You can work all of your body (which will get you a flatter stomach faster than just working abs or biceps). You want to focus on big movements , like bench presing and squatting, bentover rows, shoulder presses, deadlifts.
There is a great encyclopedia of exercises under fitness resources at the top of the page. there is also a workout generator under "exercise programs", you answer questions about your goals and what equipment you have access to and it will design a workout routine for you.
Good Luck!
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Permanence, perseverance and persistence in spite of all obstacles, discouragements, and impossibilities: It is this, that in all things distinguishes the strong soul from the weak.
Thomas Carlyle
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2007/03/21, 10:24 AM
Hah - Jay we must have been typing at the same time:)
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2007/03/21, 11:02 AM
Thanks to assimer and hay for all the answers i really appreciate it, it really motivated me. I knew i was doing something wrong because from time to time my biceps became softer, then i do bicep harder the next day forcing it and wondering why isnt it toning up.Now i know
And also i have read that working on an empty stomach is bad, now i know why im getting lighter because im burning lean tissue.
I have been jogging and weight lifting on an empty stomach for 15 days now.. Now i know why i only see very minimal results..
By the way, how much should i eat before i do my exercise?I also have read that doing Weight lifting in the morning and cardio in the evening is a good idea? Can i start that routine now?
Im really excited on buying my equipment this coming saturday, it is really very boring running and doing biceps for 15 days..
My target time is around 3 months from now to get a sixpack. is that possible?
Can i stop eating rice but eat two viands instead like 1 cup of vegetables and 1 serving of lean meat + loads of water to cheat my stomach that im full?
At present, my upper body looks awful, even though i do 30 push ups, the chest just wont give any improvements. My tummy stayed the same from the day i started which is very frustrating.
Now im starting again... Thanks again, and pls give more advices. thanks thanks thanks
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2007/03/21, 11:04 AM
i mean jay for the hay sorry =)
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2007/03/21, 11:14 AM
Listen, ANY changes is going to take time. 2 weeks is too short to see much of anything. Plan on 3-6 months for real results.
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Curl Jockeys, get outta the squat rack!
I wish everyone would get a partial amnesia and never use 'tone' ever again. (thanks Menance)
7707mutt@freetrainers.com
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2007/03/21, 11:58 AM
By the way, how much should i eat before i do my exercise?
before lifting, you want some carbs and protein for energy. I eat and then lift about 45 minutes later.
Before cardio, first thing in the morning, just a small amount of protein, maybe 20g. if you are doing cardio later in the day, just time it an hour after a meal, an hour before the next meal.
I also have read that doing Weight lifting in the morning and cardio in the evening is a good idea? Can i start that routine now?
Do it however it works for you.
My target time is around 3 months from now to get a sixpack. is that possible?
Depends on your current bodyfat and how well you stick with your plan. People can make amazing changes in 12 weeks time.
Can i stop eating rice but eat two viands instead like 1 cup of vegetables and 1 serving of lean meat + loads of water to cheat my stomach that im full?
I am not sure what a viand is. You need some carbs, like rice or oats for energy.
At present, my upper body looks awful, even though i do 30 push ups, the chest just wont give any improvements. My tummy stayed the same from the day i started which is very frustrating.
Your upper body will improve with time - as you have sen you need a better routine and eating plan, improvements will come - that new equipment will help!
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Permanence, perseverance and persistence in spite of all obstacles, discouragements, and impossibilities: It is this, that in all things distinguishes the strong soul from the weak.
Thomas Carlyle
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2007/03/21, 12:22 PM
Rudolf, you have the right attitude and what it seems, determination too. You've assimilated the info rather quickly and I hope you reach your goals.
Keep going through the forums as there's a wealth of info out there.
As stated earlier, be sure to the fitness plan link at the top of the page there and follow the instructions on how to devise a routine.
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If in doubt K.I.S.S.
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2007/03/21, 09:24 PM
My motivation started when i looked in the mirror and saw my bloated tummy which i have for all my life now..THen saw someone with a sixpack.. Then i told myself, we live only once, why cant i live in good shape.
From that day i started to do that wrong routine, the jogging with no breakfast and cardio before weight training...
However, there are some changes in my body, my upper body got thinner, my arms got toned up a little bit. My weight drop down from 148 to 144 pounds.
I cant wait to start the free plan here, but it will begin on monday and its only thursday now..
Can i do cardio everyday after my breakfast?
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2007/03/22, 07:02 AM
Depends on your current goals. If you want to thin out the of course you can. If you are wanting to bulk (get bigger) then I would suggest 2/3 times a week.
Try running in the morning after breakfast then 6-8 hours later doing your lifting routine if you must do both on the same day.
Also, look up HIIT as it is a popular and very effective means of burning fat. There's a wealth of info on that here.
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If in doubt K.I.S.S.
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2007/03/22, 01:25 PM
hey its Hay again lol Ok I will give it to ya blunt...do anything you want but you need to give it more time...as one quote i read somewhere said "Even David didn't get his abs in a day"(referring to the clasic scuplture)
I would reccomend as I have experienced this...Cardio in morning, weight lifting later....I have a protien shake in morning before cardio or if it is going to be my "real" bfast an egg white omelet with a slice of some fat free mozz cheese...focus 6 packs are overrated but if that is your goal you are prob looking at a BF % of single digits to get it but i would focus on the diet irst and workout keep at it for 1 month re-evaluate at that point, DONT CHANGE ANYTHING- re-evaluate, change your diet if anything
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2007/03/23, 09:10 AM
My current body fat is 9% , maybe 7% of those are in my tummy lols... Currently weighing in 144 pounds, 3 pounds lost in 15 days.. Bad or Good?
I just wont stop until i get my sixpack. I have also stop eating after 6pm and barely overeating.... I feel great and light.. This forum have contributed me so well with knowledge..And for your guys, thanks..
Hope everyone get their goal and keep in touch here...
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2007/03/23, 09:32 AM
I doubt very much that you're bodyfat is as low as 9%. As you would not have the "tummy" if it were. I would guess it's like to be near 15% perhaps 16%. I fluxuate around 9-11% and I have a layer covering my abs.
Don't think that starving yourself will achieve the sixpack. Eat small regular meals, only eat fruit early in the day, eat brown instead of white (bread, rice, pasta), and be sure to get your protein in (chicken, tuna, turkey etc etc). If you eat to little, you risk burning lean tissue ((muscle not fat) possible that some of the weight lost is in those 15 days is a result of this))...read up on this (use the search function at the bottom). There are many diet threads in this forum that guide you and what to eat.
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If in doubt K.I.S.S.
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2007/03/23, 01:42 PM
Rudy, I also had trouble gaining in my chest and found 2 main factors that prevented me from doing so. 1) diet, I wasn't getting enough protein in my diet for one. I know try to get 220 grams of protein and I weight 167 lbs. Also, I was drinknig soft drinks which are high in sugar.
2) I was over training!!! Lift heavy weights with low reps. Really push the weights so you aren't doing a ton of reps.
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2007/03/24, 08:08 PM
I just bought my equipment, really happy and excited to start 2mrw since my program starts tomorrow... Thanks filthy for the tips... I dont starve my self.. But i cant avoid white rich since white rice is everywhere here in the Philippines...I just bought whey protein, just dont know when to use it lols....
Not eating after 5:30 did helped my a lot. I can see my tummy improving everyday....
Not in a rush though.. Quite happy on my improvements..!!!!
and i also try to get protein and fibre on my diet.. Very little rice on me now...
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