I appear skinny but anyone who's seen me without a shirt knows the truth!
My chest, arms, and legs all look healthy (as far as I'm concerned) but my stomach is this fatty mess.
It's not that I don't try. I run 8km every morning. I do burpees until I can burpee no more after each run. I love the simplicity of burpees. No doubt there are better workouts made up of several different isolating exercises, but burpees feel like they cover a lot and I tend not to get bored doing them and feel great afterwards.
I've been doing this for years, occasionally dropping one or the other or both for a short time, but always eating well. I walk a lot too. So the problem I believe is I have a weak core and none of these exercises are doing much to strengthen it?
Considering my current workout, what is the best and simplest exercise I should try to add in to start hardening up my core. I've incorporated standard situps/crunches in the past without much luck at all. I think it may be my sides (obliques?) that are in the worst shape.
I'd like to keep it simple and introduce only one, or maybe two, new exercises. At least to begin with.
Any advice on how to move forward would be much appreciated!
- Gender: male
- Age: 32
- Height: 6'1" (185cm)
- Weight: 165 lbs (75kg)
- Waist/Hip ratio: 0.875 (35W/40H)
- BMI: 22
I do not have calipers but one online calculator that compares waist/hip ratio to wrist/forearm ratio said 21.5% body fat. Another formula from Wikipedia that uses age, BMI and gender said 17.5%. I have a feeling it is probably over 20% though. The skin near my pecs I can barely pull away from the muscle. The fat on my stomach, and butt for that matter, I can grab and fill my hand :/
Caloric intake is around ~2000-2500 per day made up of vegetables, rice, beans, lentils, sometimes pasta, sometimes tofu, sometimes other things, toast, cereal. I am vegan and do not eat meat, eggs or dairy. I do drink soy milk. I do not drink soda or high-fructose corn syrups or refined sugars, etc. and generally pay attention to everything I eat. I think I balance carbs, protein and good fats pretty well. I drink a lot of water.