The Official Gym & Fitness Thread

Anyone ever taken Post Jym?

 

Besides squats, what else is good for belly fat?

I have some loose skin that I'm thinking I may just be stuck with.

I do squats with a 15 pound kettlebell..try to do 50 per session. I'm very hesitant to do barbell squats with my knees..

 

Squats don't help you lose belly fat. You can't spot-lose fat. Squats do strengthen your core, though. Growing bigger abs will cause the loose skin to tighten, but abs aren't a muscle that grow a lot, much like calves. Best thing to do is eat right and get your body fat low and hopefully your skin will tighten up

 

Do some dead lifts.

 

^this. Your compound movements are going to help strengthen/tighten your core. It's not necessarily going to help you "lose" belly fat. I brought that up because I know, from being in basically the same shape/size as the other guy, that he doesn't have much belly fat. Might have a slight pooch, but from experience, if he lifts right, that belly will "disappear".

 

abs/smaller bellies are made in the kitchen

a good workout and a good diet where you're losing weight=supah rock solid abs

 

Do front squats youll have to recruit more midline to keep your chest tall in the bottom position, also dont wear a belt if you want your core to do the most work, deadlifts require alot of midline stability to at heavy weights also...

 

That is the plan, primarily core strength. Snugging up the belly is a bonus.

I figure worst case if I don't lose it, oh well..liposuction haha. Just kidding. I have to be realistic and understand that having lost 60 pounds last year it isn't all going to go away perhaps.

Thank goodness my wife is an excellent cook..that helps a lot.

Never wear a belt unless you mean the one that holds my pants up.

How does one do a front squat?

Right now I'm just doing em on an exercise ball, ass hits a foot off the ground. I hold that for 1-2 seconds and only go up using my body, never an assist from the ball. I know I'll catch shit for the ball but with my knees I have to be cautious.

 

http://www.youtube.com/watch?v=wyDbagKS7Rg

 

Yep. Why I love (but also hate) deadlifts, front squats, and Zerchers.

 

Okay I'll ask. Why are you so worried about your knees?

 

I will never forget the days following the first time i worked my legs out in high school.

 

Fair question..

When I was 15 I badly injured my right knee. Fell out of a rope swing swimming (rope broke). I fell 8 feet knee first onto a rock 6 feet out of the water..slid down the whole side and carved up the outside of my right leg. I couldn't put any weight on it for hours..stupid me never got it looked at.

Being way overweight most of my life didn't help either of course..

4 yrs ago around this time the right knee totally locked up. Couldn't bend it or I would have white-hot pain. I almost passed out from the pain at the doctor's office..they would not let me drive home it was that bad, I honestly saw stars and broke out in cold sweats. The worst case of bursitis he saw in 20 years..and no cartilege in the knee. 6-8 wks on crutches and a wrap with metal rods.

The left knee isn't great either..in large part from supporting the other one, plus being overweight or obese for 25 years didn't help.

This all was one big reason I got motivated last year to lose the weight. While I realize cardio isn't popular here, I had to get the weight down. It was 250 in April..240 in June when I started the treadmill and diet. By the height/weight chart I should ideally be 180. While I know that's not exact, I also know carrying that much extra is bad news.

 

I see, well like other have said weight loss is 90% diet 10% exercise 100% mental. you can sit on your ass and do nothing and if you keep your self in a caloric deficit you will still loose weight. For those of us that are cutting and lifting so hard is because, one we want to preserve our muscle mass, two to eat more food, the more calories your burn the more food you get to eat.

And if you are anything like me, keep the carbs low, for most people that are really over weight first thing i tell them is just to cut out carbs, keto is the best thing for us fatties lol

There is no easy way to say this but being 270lbs+ majority portion of my life, only thing that works for us endomorph type to loose weight is Counting macros, it's tedious but it's effective.

As far as exercising for you goes, i think you already know, No high impact stuff, not even jogging imo The best type of exercise for steady fat loss is low intensity low impact, What i like to do is set the treadmill on Max incline and just walk, don't have to walk fast but 20-30 mins of that every other day will give you a lot more room to fit in more food. swimming is also a good cardio choice, swim one lap as fast as you can rest 20 seconds repeat 10 times. low impact HIIT training is super effective.

Lifting wise if you feel no pain during squats or deadlifts, there is no need to cut range of motion because you are scared for your knees, start light and work your way up, doing a lift properly no matter how light is weight is will give you better motor pattern, muscle gains and overall stability.

 

That is a good reason to be caution with your knees. Ever think of biking?

 

Going in for the 1st workout of the week today when I get off. It's crazy how much harder it is to get into the gym when you don't actually work there. I'm lucky to get in 3 days a week, but I'm really going to start shooting for 4. I'm really trying to avoid going in the morning. I am NOT a morning person.

Also, the lobbyists here buy breakfast, lunch, and dinner EVERY DAY for the Senators and staff, so I'm completely surrounded by free food 5 days a week! I'm pretty good at saying no 9 times out of 10, but I do usually cheat at least once a week...YOLO

Getting into the gym 4 days a week is my top priority right now, though. I only made it twice last week It's mostly a motivation thing. Usually, I just don't want to go after a full day of working, but I'm going to start taking my pre-workout on the way home, so I'll have no choice!

 

Yup..BMX bikes are my first love in life.

I have about 6 bikes plus a mountain bike. I started riding here and there towards the end of last summer, but hadn't the endurance to do much.

Can't really do it now thanks to all the snow we got here ugh..but planning to hit it in the spring. I might even start racing again, did that for many years.

Among others I have a General Fred Blood and SE Quadangle..just bought an older Torker.

 

I dont know what the low carb trend is that everyone is on but its rediculous. Keto is terrible for you in reality, depletion of your bodys primary energy source is not a healthy thing to do...not to mention carbohydrate is the fuel used by your brain....carbs are 4 calories per gram no matter what its just easy to eat more of them. there going to digest quicker, making you hungry again sooner and they do carry a bit of water weight, which isnt unhealthy thats still lean body mass. What he needs is a BALENCED diet, of carbs protein and fat something like, 60-30-10, 50-30-20 or even as low as 40-30-30 i wouldnt take your carbs below 40 and your fat above 30 and keep your protien in the 25-40 range with whats left. Find youd BMR then get your TDEE and eat at a 500 cal deficit with excersise and if you stick to it you WILL loose weight. Try and keep a balanced diet and eat as much veggies as you can, download myfitness pal app it helps. Lastly some people think its controversial but if you want an easy way to loose weight without counting calories eat vegan or vegitarian and workout 3 times a week. I dont care who you are you cant eat 5000cal worth or broccoli per day so a vegan diet also will make you loose weight 9 times out of 10. I actualy thing vegitarian and vegan diets are pretty healthy for the majority of the population excluding athletes of course, only thing on a vegan diet to watch out for is protien and youll need i belive its a b12 supplement.

Ignore grammer typed this on my phone

#endrant

 

I'm an ecto, so losing fat is pretty easy for me. I eat 2500 calories per day and they are compromised of 280 g carbs, 208 g protein, and 61 g fat, which is a 45/33/22 ratio and it works for me.

Just my .02