do not know what else to do when that so called “low fat” is [aerobic exercises] [cruches]
Okay Ive done cruches to loose weight around my stomach and I just read it wont work unless you lose the weight first aerobic exercises? : Confused: what r your thoughts on that?
Reply:Repeat after me this Mantra:
"There aint no such thing as "Spot Reducing"!
Crunches will help firm up the abs but you need to keep to a good diet, a good exercise program to up your metabolism AND lose the bodyfat. That and patience, time and determination. The body stores fat in the stomach area first for most people and it will be the last area to lose it.
Strength/resistance lifting does force the body to work harder and keeps your metabolism up longer than just cardio alone. Why it is suggested to incorporate both if that is your goal.
Eating 5-6 smaller meals a day (about 3 hours apart). Does not need to be Atkins or South Beach…just moderate what you have been doing. Up your protein intake, lower your carbs (eat complex ones/veggies) keep some fats (Olive oil/flaxseed oil/nuts/peanut butter). Cut the sugar and drink plenty of water. Dont take in too few calories because this will cause your body's metabolism to slow down and conserve stored bodyfat.
Go for a three day split "strength/resistance" workout using freeweights and/or machine. 4 sets of moderately heavy weights at 10-12 reps with a minutes rest between sets for an hour/90 minutes. Freeweights are better as you can strengthen the supporting muscles better for the bench…..but machines are good if you have access to them. Include cardio on the off lifting days or right after. Be sure to stretch thoroughly and warmup first and keep good form always!
Here is a basic workout plan I used from my college class and at home:
Stretch and warmup
Bench press
Incline press
flyes
bicep curls (sulpinating as this works the forearms too)
Tricep pushdowns
Overhead extension
Workout day II
Squats
and/or:
Leg press
Leg curls
calf raises
lunges
Workout day III
Lat pulldowns to chest
Bentover dumbbell rows
shoulder press
Lateral raises
Ab crunches on the days lifting.
Stretch and cooldown
Rather basic workout schedule and you can include extra isolation exercises if need be or able. As I workout at home now, the lat pulldowns/tricep pushdowns are out (no cable setup) and I do squats instead of leg presses. Otherwise, all of the above can be done using basic equipment (bench w/leg extension attachment) and freeweights (Olympic and/or standard barbell w/plates. Dumbbells w/plates). There are plenty of alternative exercises to do rather than cable if you do not have access to machines.
I lost 60lbs of bodyfat in a year doing these and keeping to a good diet plan. Gained upper body strength/improved health to boot as I am a woman, 52, 5'6" and post menopausal.
