What are your workout regimes?

[leeo_2142]

Hey, I've been trying to lose the belly fat for awhile now, it's going down gradually, but are there any compound weight lifting exercises or core regimes that you guys follow that I can incorporate into the workout to lose belly fat faster? P. S I'm also watching my intake for that healthy mix of nutrients to build muscle. I'm also currently following a workout schedule at the moment.

[Willow4]

The best way to lose belly fat is cardio, it reducing the fat and resistance training will build your muscle. I'm not sure what you're body fat percentage is or how you look exactly but incorporate in more cardio to begin with, running and jogging are great as you're using your whole body and it gets your heart rate up very quickly. In terms of building your core, I'm a gymnast and I often find there are few exercises to work your entire mid section, most 'ab' exercises like crunches aren't that beneficial. Try exercises like plank, side plank and push ups. They work you're whole body which means your abs are working a lot harder and they also work your core so much better and give you better ab definition throughout.

I don't lift weights myself though I use them occasionally during strength workouts (which isn't often!). If you're concerned about losing belly fat then I would advice using a slightly lighter weight and doing more reps, the more exertion the more calories you're burning. However, in order to gain muscle you need to be lifting heavier weights and doing less reps, the explosive power of lifting something heavier is what gives you increased muscle mass. So start off with lighter weights and more reps then heavier weights and less reps :)

I hope I was of some help and I admire you for putting in so much effort! You deserve the best results and I'm sure you'll start noticing them soon :) Good luck!

[leeo_2142]

Wow, thanks! I appreciate you taking the effort in writing something so elaborate, I do do cardio, but I usually just do HIIT on the bikes for about 20 mins once every 2 - 3 days depending on how much my legs can take.

[Willow4]

You're very welcome! :) Perhaps the men on here will be more helpful as being a gymnast I can't say all my advice will be that great for you, but I definitely think cardio will be best to lose the fat you want to get rid of, strength training will just bulk up muscle. Bikes are great and anything high intensity is aswell, maybe try the treadmill aswell? that will probably be working more than just your legs in process :)

Either way, you'll definitely lose weight and get toned, so long as you're working out and lifting it's all going in the right direction lol :)

[leeo_2142]

Well I still appreciate your advice! I usually don't do the threadmilll unless there's little people at the gym, I tend to stomp my feet when I run so that can't be good in the long run, besides, it just sounds like godzilla is walking through the gym. Getting toned is definitely one of my goals haha, that and also health reasons.

[Willow4]

Thank you so much for MH! :) and I'm the same, I'm actually very clumsy and have fallen off treadmills and then it really does sound like godzilla lol ;)

[psychotictreehugger]

bicycles (if you're not already doing them) is one of the most effective ways to lose belly fat. along with wide leg planks.

funfact : drinking 8 ounces of water as soon as you wake up noticeably speeds up your metabolism

[leeo_2142]

did not know that, now i will! LOL

[Soren]

Actually i do :p
What i do, first i eat a lot of fruits (if u don't like to eat fruits or ur lassy :D u can make juice :p) and also i eat tomatoes :)
@ night, don't eat any thing with high calorie, just eat something like apple ! try to sleep not late and sleep at last 7 hours per night !
U can Wake up in the morning and before do anything, do some airobic moves (walking fast for 2 or 3 km) (run in short distences) make ur heart pomping fast, after that, let ur body cold down for min half hour, and now eat ur breakfast :) use milk, and natural things, don't eat chocolate or other things with high calorie !
and try to make ur stomach smaller by not full it when u eat :)
it should work fast :)
Good luck.

[leeo_2142]

Thank you for the pointers!

[Soren]

np :p

[SuperNurse42]

As a power lifter, I life heavy in the three core lifts - dead lifts, squats, and bench press. Any other things I do are only to support my strength gains in these three lifts, or solely for looks.

I usually hit each of these lifts twice to three times a week. Right now I'm about to go dead lift some heavy weight, around 545lb for sets of 2 or 3. I'll keep doing sets until I can't even lift it off the ground anymore. Dead lifts force your testosterone levels through the roof, they're my favorite.

[SuperNurse42]

Also, wrestling season is getting close. I've been doing a lot of cross fit and live wrestling for endurance.

[leeo_2142]

haha, i love dead lifts as well, but my max is like 55lbs per side.

[beastman88]

fuckin bitches, sittin on the front porch and fuck her right in the pussy!

[KBob93]

Oh lawd

[decemberxblue]

Pre-injury it was 6 days of cardio, 3 days of weight training dividing up the muscle groups.

[decemberxblue]

Oh, remember to practice correct form. -_-

[leeo_2142]

Oh damn, sorry about your injury, yeah, watching the form A LOT, what are the muscle groups?

I'm doing:
Chest/Triceps
Back/Biceps
Legs
Chest/Shoulder
Arms

[decemberxblue]

Thank you. Indeed, even the best body builders of all-time give out anatomically incorrect information. Definitely follow science.

Day 1: Chest + Triceps
Day 3: Back + Biceps + Shoulders
Day 5: Legs + Abs

I like to keep chest and shoulder day separate. They work as secondary muscles in chest and tricep exercises and will lead to overuse + injury. Deltoids are among the most common injuries due to overuse.

[decemberxblue]

Shoulders work as secondary*

[leeo_2142]

Oh, are there any signs that indicates that my delts are being overworked that I should be wary of?

[decemberxblue]

Good question, because pain and trigger points (Overuse and muscles that have trouble releasing tension) build up and we're unaware. Best thing to do is take your finger and give it some pressure. Fortunately the delt is easy to access

[leeo_2142]

Thanks! i'll try that out haha. By the way, when I do shoulder/military press, I hear cracks in my shoulder joint sometimes, but it doesn't happen after I adjust my arm a little, still working the shoulders though, should that be a concern for me? I'ts been there for years already.

[decemberxblue]

It indicates some things that can become issues. Constant grinding can damage your labrum and then lead to shoulder arthritis. As for the cause, more than likely there's muscular imbalances in your rotator cuffs. Possible weak teres major/minor, subscapularis, etc. Those things would be best addressed by a physical therapist. It may seem tedious, but prevention is better than cure, as hundreds of hours of blood, sweat, and tears can go down the drain.

[leeo_2142]

Awesome! thanks for the information! I'll definitely keep that in check.

[decemberxblue]

No problem dude, good luck.

[kheserthorpe]

fat loss is mainly diet.