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13

You cannot "target" an area of the body for fat loss. The body will determine where to add or remove fat. Just stick with your routine and make sure that you burn more calories than you take in every day and you will be certain to eventually lose the gut. It just takes time.


11

The basics of getting abs Abs come from low body fat and large core muscles. Ultimately weight doesn't matter, though checking your weight can help with achieving the low body fat. To get abs, you need to first need to cut enough fat that your muscle tone becomes visible. This is best achieved through the combination of healthy, disciplined, and ...


11

First, congrats on your progress. I bet you look much better than before, and your looks will continue to improve while you lose more weight. Getting abs to show though, is rather hard. In fact, surprisingly hard. As a comparison, I am 176cm also. I got my weight down to 68kg before all abs started showing when contracting them. In order for me (and you) ...


11

If your problem is simply fat, just regular weight loss will get you there, like md5sum said. If your problem is (either or additionally) abdominal distension, there are some exercises you can do to help with that and some foods/drinks to avoid.


5

For esthetical reasons, there is no point in doing fast abdominals. It might increase the reflex arc, and as such give you a higher tonus and firmer abs though; I've noticed a slight difference. The main reason for doing fast abdominals is to gain functionality and speed. If you are playing any sports then it will better your performance. I am a ...


5

Sport fitness advisor is a good site for abs/core exercises. Here are some examples from their site: Check out their site for more exercises! My personal recommendation: get a swiss/exercise ball, start off with no weights and focus on the tension in the core. I'm assuming when you say bigger muscles, you mean a six pack - Six packs are hard to come by ...


4

Skip the soda. It will make you bloated. Crunches and other abdominal exercises will certainly help. But ultimately, it comes down to diet, exercise, and weight loss. Target 11% body fat if you're interested in washboard abs or a six-pack.


4

If you are looking for "sixpack abs" like you saw in the movie 300, you need to get your body fat levels down to about 9%. Most adults can't get their bodyfat levels that low, and going too much lower (starting about 6% body fat) will cause medical problems.


4

Here is a very interesting thread for you where “Star Queen” explains how your breathing pattern during swimming can cause excess air to go into your stomach as you inhale. This can occur especially if you hold your breath followed by gasping or gulping for air, such as in turns and while pushing off the wall or when trying to increase your speed. So the ...


4

You cannot spot reduce fat in a particular area. If you do a great deal of abdominal exercise you will end up with great abs, still hidden under your fat. The way to great visible abs is to reduce overall fat and the way to do that is to eat less calories than you expend. As 'they' say "Abs are made in the kitchen, not the gym"


3

The plank routine is the best core routine to lose belly fat in my experience. This routine involves dynamic movements, isn't too hard to do and doesn't take much time. Form is key as is consistency - doing it every other day. All answers are correct regarding diet, fat loss and cardio. You need to burn more calories than you put in. That is number 1. ...


3

I answered a similar question to this and went into great detail on "what to do to build a six-pack." Now, while you said that isn't your end goal, I still recommend reading through that answer because it does a great job of explaining your problem. Now, without overlapping too much on the content from my earlier answer, let me explain exactly why you ...


3

The Rectus Abdominus contains tendinous intersections that go across the muscle belly, dividing the rectus abdominus into 6 or 8 "packs". Whether you have a 6-pack or an 8-pack is determined by your genetics. A combination of diet and exercise reveal the abs. Strengthening the rectus abdominus and surrounding musculature will improve the relative size of ...


2

Keep your eyes on the ceiling and concentrate on bringing your shoulders up to the sky, not your knees. That's one tip that really helps execute proper sit ups. But if bigger muscles are you goal, sit ups a poor choice. I'd suggest trying planks or ab roll outs for better results with less risk of injury. And as always, any discussion of abs needs to ...


2

Posture can contribute to a belly as well. If your chest muscles are over developed compared to your back muscles (which is quite possible if you're doing lots of crunches and sit-ups, and other popular core work), then your shoulders will be hunched forwards. So addressing your shoulder and upper back muscles is quite likely key, and possibly also your ...


1

Plenty of people have make training on an empty stomach a regular practice - see leangains.com An illness induced fast of a day or less will have little effect on your muscle mass. Fast actually increase Growth Hormone secretion. Besides, do you really think people are so fragile? How would humans have survived our past with the many times where food was ...


1

I read that Olympic level lifters will see a 10% loss in performance after 4 weeks of no training. To put that in prospective, that's going from squatting 300 to 270, and it's not going to take those folks a long amount of time to regain that (barring other injuries or problems). Exact numbers are hard to peg because of various factors that go into muscle ...


1

What exactly do you mean by energy levels? Accept the fact that your body will sometimes fail you, just let it rest and get back to work as soon as you feel well. Any muscle loss due to not being able to eat and train properly for such a short while is miniscule.


1

You may have problems with posture. Check if you dont have a case of hyperlordosis. People with hyperlordosis have their lower back muscles picnched too tightly, causing the pelvis to tilt forward, stretching the abdomen and making it stand out and look round, regardless of the amounts of fat on it. Its hard to say if this is your case, especially without o ...


1

Hi I am a senior student in an accredited University in Florida in an exercise physiology program. Trust me when I say this, ABS ARE MADE IN THE KITCHEN. Contrastingly, a majority of the population believe that they dont possess abdominal muscularity, but in fact we do. How else is our lumbar spinal column supported throughout anterior sagittal motion? Lets ...


1

Are you talking about a "six pack"? That's essentially one muscle, called the Rectus Abdominus. They are always there. You can induce hypertrophy, an increase in size (of the muscle cells), but that's limited. As someone stated in another post, abs are built in the kitchen before they're built in the gym. As a strength professional, I lean away from ...


1

The most common thing I could find when searching "ball near navel" was a hernia. A hernia is not normal, but neither is losing all your muscle within a month. The thing is without an official medical diagnosis it isn't clear exactly what it was--because it could also have been a tumor. When dealing with a hernia, you really shouldn't do any heavy lifting ...


1

The standard advice, "Abs are made in the kitchen", is bogus. Do you really want ABS? Abs that will show even when you are 12 -14% BF? If so, you need to build them up. Make them grow so that even if you are not losing body fat, they still become more visible (this is the smart way to do it). For this to happen, you need to lift like an athlete (using ...


1

I've seen this a lot in my friends who've gone periods of being vegetarians, and also experienced this first hand as someone who's been a vegetarian for a full year before going back to being an omnivore. The stomach distress you're feeling is quite normal, and may be just as much psychological as it is physiological. While the psychological response ...


1

You might have what i think is called "irritable bowel syndrome" which means you get easily bloated and whatever you eat gets heavily fermented. In my case, when i cut down calories and eat "less quantities" for several days , this problem disappears. Try to burn whatever fat is remaining and eat smaller portions. Drink no soda/coke If you do abs workout, ...


1

I don't think anyone is giving you the answer you're looking for. If I understand this question correctly, you are asking about keeping your abs engaged or taut at ALL times. Yes this most definitely works! I started "holding in" my stomach in high school, and I always had ab definition without much effort. Lately, I've stopped and there is a huge ...


1

Tough question because it wide open. I use different setups for different muscle groups. Each setup has it's own set of standards according to what you're trying to work. On the flip side of that, I did run into some generic things not to do. When you're attempting to slim, don't use an incline board. do them on the flat.



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