My progress is quite good overall at the gym but I feel like I have a large gut area and here progress seems slow, especially with stubborn fat on the sides and I need further tips on how to train it. I'll include a couple of pics in case my gut area being big happens to just be in my head or if anyone wanna confirm that it is. As of now I ocassionally run as well as do sit ups and a few leg raises for the stomach area.
Good exercises to train core and flatten your gut?
The best core exercise overall is ab wheel rollout done right, it targets all of the core muscles, the hip flexors, external obliques, lats, and even shoulders and the triceps. However, if done wrong they can be bad for your back.
As for the simpler exercises, levitation crunches and leg raises are the safest and best overall. They are straightforward and target upper and lower abs respectively.
Planks and their various variants just aren't worth doing and sit-ups target mainly hip flexors and ruin your back so I don't recommend either of them.
You need to focus on crunching your abs inwards as if you were doing a crunch, most people make the mistake of using their arms to pull the wheel back or they just pull themselves back with their ass which engages mostly the upper quads and hip flexors.
this is a very common missconception. you can't train one bodypart with the goal of reducing fat on this body part.
if you want your gut to go away, you can only just generally lose weight. you can not target an area, cause that's just not how fat metabolism works. i'd say about 4/5 of it is your diet and 1/5 your workout.
eat very low in sugar, low in carbs and high in fat, protein and fiber. then you'll lose weight. litterally all you can do is send your hail mary and hope that your body decides to metabolize fat where you want it gone first. for most people that doesn't work this way.
me for example, my body metabolizes fat in my legs, upper body and even my face first before the gut finally starts shrinking. it sucks. but you can't change that. it's genetics.
Mmm-mm! Ahem, I mean you can do the plank. Basically you get in the push up position, but instead of using your hands, use your elbows, remain in that position for as long as you like.
Another is laying on your back, legs straight, then while keeping them straight you lift them above the ground, slightly and Keep them there.
Third one. Get on all fours (hands and knees). Then raise extend one arm in front of you, and do the same with your Opposite leg. Switch sides constantly.
I remember the plank one from gym class in school haha, it was pain back then but maybe I'm a bit stronger for it now. I'll give 'em a try, thank you :)
Yeah if I remember it did have that kind of "good pain" feel to it. If you managed more than ten seconds that is, I think like 50 sec is my record since last.
Now that one I can probably do haha. And thank you I will, "ms_facesitter" ;P bit on the nose but fair enough lol.
Well well well,….. I never thought I’d see the day.
Do my eyes deceive me?
And here I thought from your high and mighty lectures and your prudence of judging and looking down on others for displaying fleshy skin cause of your christianity beliefs of being holier than thou among others. I must say, this is the most “human” I’ve ever seen you.
But to answer your question, guys have it easy to build abs. I’d say do more jumping exercises.
As far as I know I have not looked down on others nor portrayed myself as"high and mighty". But flinging such accusations are common reactions I believe when one is uncomfortable with being called out for promiscous and immoral lifestyles. I don't have to explain the difference between posting lewd pictures which aims to solicit sexual responses and posting a status picture on health and fitness specifically to gain useful information on my body type. But if you believe by posting this I have contradicted myself in some manner then please, quote me on it.
There's further nothing alien about prudency. Even though a degenerate world might say so.
Just get buff and it evens out. I was a super beer gut dude and I ended up with a six-pack without doing any abs. Same for arms, I didn't bother with isolation stuff at all. Just pick out some good lifts, 3 sets of 12-10-8 for hypertrophy and the body just changes all the little stuff by itself. It even changes the face. That could just be me though. I removed carbs and drank lots of beer... still don't touch anything with sugar in it and avoid simple carbs... other than beer.
Later on though I will say that knee raises gave me a hella sharp V look on the lower abs even though it felt like it was working my legs more than any abs. I would suggest cable crunches for the upper abs. Overall though, the abs will show naturally once the body fat to muscle ratio switches up. The face will go from being so round to chizel jawed as well. It just takes hard work and avoid as many simple carbs as you can.
You can’t get rid of that belly fat by targeting your core. That’s just not how it works. The only way to lose it is to lose fat from your entire body, which is all about calories in vs calories out. As in you do it with your diet.
If I were you though I’d focus on building muscle on the chest, back, shoulders and arms though. Better to be a strong looking guy with a bit of belly fat than being define but scrawny. Although that’s entirely up to you of course.
you can do 500+ sit ups. crunches, hanging knee raise, etc but your midsection will always look bloated if you dont diet properly. so diet is the main key to shred your midsection. till then you should do this routine.
but yeah you can do this Arnold Routine while you keep up a healthy diet
if you actually want to cut weight and fat... then you have to include calories and diet on the effort, so far I am not sure you mentioned any of that... just some workouts here and there will not do the job
I am glad you are doing well at the gym, I am sure you know the best exercise for a large gut is called a "push-away" push yourself away from the table
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