I'm losing weight everywhere besides my stomach

  • Posted by a hidden member.
    Log in to view his profile

    Dec 05, 2012 6:42 PM GMT
    I do crunches and I do this pull down bar that works some abdomen muscle but nothing really seems to work. I've lost some but it's going very slowly. The rest of me is losing weight and building muscle but my stomach is seriously lagging behind. What's also werid is that the left side of my body seems to have less fat than the right side. Like the love handles on the right side are more prominent.

    Is there anything that worked for you to speed up the process?
  • gwuinsf

    Posts: 525

    Dec 05, 2012 7:05 PM GMT
    The fat around the midsection is going to be the last to go. You can not spot reduce. Doing abs isn't going to speed it up any faster. Try doing more cardio.

    I'm curious more about your diet then what you are doing in the gym. That's where weight loss and muscle gain starts.
  • Posted by a hidden member.
    Log in to view his profile

    Dec 05, 2012 7:14 PM GMT
    I try not to eat much. Once a day and usually at night because I'm at school all day. Usually maybe it's some pasta with some kind of vegetable in it or just some sort of salad. I do have cheese a lot though but I'm trying to cut down on it but not cut it out entirely since it is hard for me to eat a salad without it.

    I should do more cardio but I thought that worked the legs out more than anything cause that's usually what is sore afterwards.
  • Posted by a hidden member.
    Log in to view his profile

    Dec 05, 2012 7:31 PM GMT
    You don't want to speed it up. it is a lot more easier to loose weight (fat+muscle) than it is to gain muscle. Lose it slowly and consistently.

    I hope you are training with heavy weights with low volume to maintain muscle.

    As mentioned, fat in the middle is the last to go. Don't stress over it. Just keep working at it.
  • Posted by a hidden member.
    Log in to view his profile

    Dec 05, 2012 7:39 PM GMT
    TellMeMoar saidYou don't want to speed it up. it is a lot more easier to loose weight (fat+muscle) than it is to gain muscle. Lose it slowly and consistently.

    I hope you are training with heavy weights with low volume to maintain muscle.

    As mentioned, fat in the middle is the last to go. Don't stress over it. Just keep working at it.


    Yeah when I started lifting I started with low weights and over time I gradually progressed to heavier weights. I try to up the amount of reps each time I move up on the amount of weights.
  • Posted by a hidden member.
    Log in to view his profile

    Dec 05, 2012 8:04 PM GMT
    MashogaNubianPrince said
    Yeah when I started lifting I started with low weights and over time I gradually progressed to heavier weights. I try to up the amount of reps each time I move up on the amount of weights.

    Since you are in a caloric deficit dont up the reps. Up the weight instead. At this stage you want to tell your body to retain muscle. Keep reps low (4-8 rep range). Dont do high metabolic work i.e. higher reps (10+ reps) or a high impact cardio.

    If you must cardio, then keep it low. This is a site of someone who I've seen give very good advice on another forum that I frequent: How to do Cardio if you MUST!
  • Posted by a hidden member.
    Log in to view his profile

    Dec 05, 2012 8:09 PM GMT
    TellMeMoar said
    MashogaNubianPrince said
    Yeah when I started lifting I started with low weights and over time I gradually progressed to heavier weights. I try to up the amount of reps each time I move up on the amount of weights.

    Since you are in a caloric deficit dont up the reps. Up the weight instead. At this stage you want to tell your body to retain muscle. Keep reps low (4-8 rep range). Dont do high metabolic work i.e. higher reps (10+ reps) or a high impact cardio.

    If you must cardio, then keep it low. This is a site of someone who I've seen give very good advice on another forum that I frequent: How to do Cardio if you MUST!


    You don't know how relieved I am to hear that. I just started upping the weight to 170 and Im trying to do my usual ten but damn I get tired by five and have to stop. I was starting to feel like I was wussing out.

    What kind of cardio should I be doing? I do the exercise bike sometimes.
  • Posted by a hidden member.
    Log in to view his profile

    Dec 05, 2012 8:26 PM GMT
    MashogaNubianPrince saidYou don't know how relieved I am to hear that. I just started upping the weight to 170 and Im trying to do my usual ten but damn I get tired by five and have to stop. I was starting to feel like I was wussing out.


    ARRGH... nonono.. dont go 10 reps or more. With lower cals you dont have that kind of energy for higher reps. Also watch the number of sets. I dont know what kind of workout you are doing so that will depend. What's your wo look like?

    MashogaNubianPrince said
    What kind of cardio should I be doing? I do the exercise bike sometimes.

    I'm cutting currently as well. I'm not doing any cardio. Actually I haven't done any cardio for years. Proper weight training does contain a cardio component, as explained in the link in my previous post. Besides, as far as fat loss is concerned, weight training with a strict diet control will get you better results.
    But if you want to do cardio, then keep it low or moderate. No HIIT as that kind of cardio is *almost* like a weight training workout.

    Your diet is important and cals need to be worked out in relation to your bodyweight.
  • Posted by a hidden member.
    Log in to view his profile

    Dec 05, 2012 8:31 PM GMT
    TellMeMoar said
    MashogaNubianPrince saidYou don't know how relieved I am to hear that. I just started upping the weight to 170 and Im trying to do my usual ten but damn I get tired by five and have to stop. I was starting to feel like I was wussing out.


    ARRGH... nonono.. dont go 10 reps or more. With lower cals you dont have that kind of energy for higher reps. Also watch the number of sets. I dont know what kind of workout you are doing so that will depend. What's your wo look like?

    MashogaNubianPrince said
    What kind of cardio should I be doing? I do the exercise bike sometimes.

    I'm cutting currently as well. I'm not doing any cardio. Actually I haven't done any cardio for years. Proper weight training does contain a cardio component, as explained in the link in my previous post. Besides, as far as fat loss is concerned, weight training with a strict diet control will get you better results.
    But if you want to do cardio, then keep it low or moderate. No HIIT as that kind of cardio is *almost* like a weight training workout.

    Your diet is important and cals need to be worked out in relation to your bodyweight.


    Well I try to hit all of my trouble areas. One day I will do a bench press and then I combine that with the pull down bar. I alternate and then I try around and pull out and this does my shoulders and biceps. Then I combine that with a butterfly press. Usually I do a leg press and squats on all of these days.

    Lol I hate doing cardio. I do the exercise bike and on occasion I may jog but I seriously hate it. I was not built for speed. And when I get done doing most of my workouts my heart is moving faster than a Jamaican sprinter on speed lol.
  • Posted by a hidden member.
    Log in to view his profile

    Dec 05, 2012 8:58 PM GMT
    I gotta run for a meeting.. i'll answer tomorrow.. icon_smile.gif
  • Posted by a hidden member.
    Log in to view his profile

    Dec 05, 2012 10:12 PM GMT
    Screw calories. Go Paleo and eat as much as you like. Aside from having more energy to do high reps, you'll also be getting lots of healthy fats and proteins which will accelerate your weight loss.

    <-- Lost 70 lbs that way; gained 20 back in Arizona (bad diet), and already lost them in the past two months.
  • Posted by a hidden member.
    Log in to view his profile

    Dec 06, 2012 4:45 PM GMT
    MashogaNubianPrince said
    Well I try to hit all of my trouble areas. One day I will do a bench press and then I combine that with the pull down bar. I alternate and then I try around and pull out and this does my shoulders and biceps. Then I combine that with a butterfly press. Usually I do a leg press and squats on all of these days.

    I'd suggest a more structured set up. You could do an upper/lower split:

    Mon - upper
    Bench 3x6
    Rows 3x8

    Tue - lower
    Squats 3x6
    Leg press 3x8

    Thu - upper
    Chin Ups 3x6
    Incline Bench 3x8

    Fri - lower
    Deadlifts 3x6
    Lunges 3x8

    I'm guessing you dont have a lot of training experience. So you could do a it in simple linear progression. e.g. If you get all 3 sets with 6 reps each then up the weight.

    If you are a total beginner then it is better to do 10 reps for all sets but up your calories to a maintenance level. @ 290lbs your weekly cals should be around 4300. You could use the same workout as above for a couple of months until you are able to handle weights well enough.

    Your diet must be good to benefit from this. In your case total weekly cals should workout to around 3400. More cals on workout days and less on off days. Keep carbs mostly around you workout and fats reasonable. Protein at ~1.2g/lb bodyweight. At your current weight you don't really need to be too accurate and you could simple eyeball it and see how it goes. It's when you get leaner you need to get more strict with your cals.

    MashogaNubianPrince said
    Lol I hate doing cardio. I do the exercise bike and on occasion I may jog but I seriously hate it. I was not built for speed. And when I get done doing most of my workouts my heart is moving faster than a Jamaican sprinter on speed lol.

    lol.. if you hate it, don't do it. Cardio isn't the most efficient for weight loss anyway. A good weight training coupled with diet will get you better results.
  • Posted by a hidden member.
    Log in to view his profile

    Dec 06, 2012 4:54 PM GMT
    Don't put a time frame on anything. Just keep doing what you are doing. Eat clean and build muscle every day.

    The mid section of a Man tends to hold fat. You will burn it. Give Time time.


    icon_biggrin.gificon_biggrin.gificon_biggrin.gif
  • Posted by a hidden member.
    Log in to view his profile

    Dec 06, 2012 5:09 PM GMT
    TellMeMoar said
    MashogaNubianPrince said
    Well I try to hit all of my trouble areas. One day I will do a bench press and then I combine that with the pull down bar. I alternate and then I try around and pull out and this does my shoulders and biceps. Then I combine that with a butterfly press. Usually I do a leg press and squats on all of these days.

    I'd suggest a more structured set up. You could do an upper/lower split:

    Mon - upper
    Bench 3x6
    Rows 3x8

    Tue - lower
    Squats 3x6
    Leg press 3x8

    Thu - upper
    Chin Ups 3x6
    Incline Bench 3x8

    Fri - lower
    Deadlifts 3x6
    Lunges 3x8

    I'm guessing you dont have a lot of training experience. So you could do a it in simple linear progression. e.g. If you get all 3 sets with 6 reps each then up the weight.

    If you are a total beginner then it is better to do 10 reps for all sets but up your calories to a maintenance level. @ 290lbs your weekly cals should be around 4300. You could use the same workout as above for a couple of months until you are able to handle weights well enough.

    Your diet must be good to benefit from this. In your case total weekly cals should workout to around 3400. More cals on workout days and less on off days. Keep carbs mostly around you workout and fats reasonable. Protein at ~1.2g/lb bodyweight. At your current weight you don't really need to be too accurate and you could simple eyeball it and see how it goes. It's when you get leaner you need to get more strict with your cals.

    MashogaNubianPrince said
    Lol I hate doing cardio. I do the exercise bike and on occasion I may jog but I seriously hate it. I was not built for speed. And when I get done doing most of my workouts my heart is moving faster than a Jamaican sprinter on speed lol.

    lol.. if you hate it, don't do it. Cardio isn't the most efficient for weight loss anyway. A good weight training coupled with diet will get you better results.


    A structure like that makes a lot more sense lol. I'm new to this so I really was just doing whatever felt right. My only concern is about if I can do some of these things on my machine. I will upload a photo of it so you can see what I'm working with here. I know can do a bench press and something similar to a fly press. I know I can do leg lift and I know can do several things with the pull down bar. I'm about to go right now so I'll take some pictures of it and upload so you can tell me what exactly I'm doing on this thing.

    Now about diet I'm willing to eat less but not more. I've heard that I should be eating small snacks throughout day and so on so forth but I honestly hate eating cause it feels counter productive. Well even though I know I need to eat more my alief is that eating more is counter productive. It just makes sense that if I eat less I lose more weight. I'm trying to look up diets now. That paleo one mentioned before sounds like something I could do.
  • Posted by a hidden member.
    Log in to view his profile

    Dec 06, 2012 5:12 PM GMT
    If you really want weight loss.. Then keep your diet in check.
  • Posted by a hidden member.
    Log in to view his profile

    Dec 06, 2012 7:45 PM GMT
    MashogaNubianPrince said

    A structure like that makes a lot more sense lol. I'm new to this so I really was just doing whatever felt right. My only concern is about if I can do some of these things on my machine. I will upload a photo of it so you can see what I'm working with here. I know can do a bench press and something similar to a fly press. I know I can do leg lift and I know can do several things with the pull down bar. I'm about to go right now so I'll take some pictures of it and upload so you can tell me what exactly I'm doing on this thing.

    oh .. ok.. based on your previous post I thought you we working out at a gym. Well if you are doing it at home with limited equipment then you'll have to get creative.
    MashogaNubianPrince said
    Now about diet I'm willing to eat less but not more. I've heard that I should be eating small snacks throughout day and so on so forth but I honestly hate eating cause it feels counter productive. Well even though I know I need to eat more my alief is that eating more is counter productive. It just makes sense that if I eat less I lose more weight. I'm trying to look up diets now. That paleo one mentioned before sounds like something I could do.

    You don't have to eat 6 small meals. If you are the type who gets hungry often then you could try that. The number of meals is more for comfort. Your daily total cals are what counts. Just keep carbs mostly around your workouts. Protein is high on all days. Fats are lower on training days and higher on off days. that way you will cycle cals and carbs.

    I don't know anything about Paleo to give you any info.
  • Posted by a hidden member.
    Log in to view his profile

    Dec 06, 2012 8:23 PM GMT
    TellMeMoar said
    MashogaNubianPrince said

    A structure like that makes a lot more sense lol. I'm new to this so I really was just doing whatever felt right. My only concern is about if I can do some of these things on my machine. I will upload a photo of it so you can see what I'm working with here. I know can do a bench press and something similar to a fly press. I know I can do leg lift and I know can do several things with the pull down bar. I'm about to go right now so I'll take some pictures of it and upload so you can tell me what exactly I'm doing on this thing.

    oh .. ok.. based on your previous post I thought you we working out at a gym. Well if you are doing it at home with limited equipment then you'll have to get creative.
    MashogaNubianPrince said
    Now about diet I'm willing to eat less but not more. I've heard that I should be eating small snacks throughout day and so on so forth but I honestly hate eating cause it feels counter productive. Well even though I know I need to eat more my alief is that eating more is counter productive. It just makes sense that if I eat less I lose more weight. I'm trying to look up diets now. That paleo one mentioned before sounds like something I could do.

    You don't have to eat 6 small meals. If you are the type who gets hungry often then you could try that. The number of meals is more for comfort. Your daily total cals are what counts. Just keep carbs mostly around your workouts. Protein is high on all days. Fats are lower on training days and higher on off days. that way you will cycle cals and carbs.

    I don't know anything about Paleo to give you any info.


    It's a bowflex like thing at my apartment complex's gym. They just have the one machine so I've been kind of making things up as I go. Lol so when people start throwing out different kinds of workouts I have to check and make sure I can actually do those or some sort of variant of those workouts.

    And as far as diet is concerned I used to get hungry a lot but that has since curved off incredibly since I srtarted working out. I used to have a shake while I worked out because I never really ate but I haven't had the money I used to so I just eat whenever I get home which is usually around nine. I work out at 1 to 3 but recently I've been doing it more segemented. Like if i get home around 8:30 I may work out until 9:30 or 9:11 and I come back at 1 and work out for another hour and a half. In between that time I eat if there's food around. I don't really like keeping food in the house. Although I will say that when I had the shake along with my workout I seemed to lose more weight and gain muscle in my arms easily. My chest ain't gaining for shit and that annoys the fuck outta me but I've been trying new things. I heard if you super beef up your shoulders then everything else chest wise will start falling into place. That's not too far off since most of the changes I've noticed in my chest seem to stem from my shoulders getting more defined. That should be the easier part to beef up since my shoulders have never been fat to begin with.
  • Posted by a hidden member.
    Log in to view his profile

    Dec 06, 2012 9:37 PM GMT
    I dont know about bowflex. Machines have their place but I prefer to use free weights.

    gaining = caloric surplus
    losing = caloric deficit

    If you are in caloric deficit you wont be able to gain and lose at the same time. If you are a total noob to training or have resumed training after a long haitus then yes but it is only for a short time at the beginning.

    Anyway, since you are trying to lose fat and retain muscle as far as possible, train heavy.
  • Posted by a hidden member.
    Log in to view his profile

    Dec 06, 2012 9:42 PM GMT
    TellMeMoar saidI dont know about bowflex. Machines have their place but I prefer to use free weights.

    gaining = caloric surplus
    losing = caloric deficit

    If you are in caloric deficit you wont be able to gain and lose at the same time. If you are a total noob to training or have resumed training after a long haitus then yes but it is only for a short time at the beginning.

    Anyway, since you are trying to lose fat and retain muscle as far as possible, train heavy.


    So by train heavy up the weight and the amount of sets and reps? Great.

    I want to gain muscle in my arms and chest but that might mean having to eat more and I don't want to risk gaining more fat.
  • Posted by a hidden member.
    Log in to view his profile

    Dec 06, 2012 9:45 PM GMT
    Charted saidIf you really want weight loss.. Then keep your diet in check.


    I agree.. Have you tried fasting?
  • Posted by a hidden member.
    Log in to view his profile

    Dec 06, 2012 9:48 PM GMT
    MashogaNubianPrince said
    TellMeMoar saidI dont know about bowflex. Machines have their place but I prefer to use free weights.

    gaining = caloric surplus
    losing = caloric deficit

    If you are in caloric deficit you wont be able to gain and lose at the same time. If you are a total noob to training or have resumed training after a long haitus then yes but it is only for a short time at the beginning.

    Anyway, since you are trying to lose fat and retain muscle as far as possible, train heavy.


    So by train heavy up the weight and the amount of sets and reps? Great.

    I want to gain muscle in my arms and chest but that might mean having to eat more and I don't want to risk gaining more fat.


    As a newbie you will probably lose weight and gain muscle at the same time for a fair while. But I think you should definitely focus on cutting first. Which, as TMM said, involves a daily caloric deficit. Count your calories, which I've noted before.

    Belly fat, for many folks, is the last fat to disappear. So be patient.

    Personally, I suggest that you also cut way back on the carbs. First of all, stuff like pasta skyrockets your blood sugar and keeps you wanting to eat more. Second, it's really calorically dense, which you'll find out if you start tracking. I don't "believe" in Paleo, per se - I think there are many "Paleo" guys who have terrible diets, who view it as excuse to eat way too much of the wrong thing. But I do think that some carb restriction is probably a good idea.

    When you train heavy, that usually means heavier weights, but lower rep ranges. You can't do both, something has to give.
  • Posted by a hidden member.
    Log in to view his profile

    Dec 06, 2012 9:50 PM GMT
    MashogaNubianPrince said
    So by train heavy up the weight and the amount of sets and reps? Great.

    No just up the weight. Don't increase the volume (sets + reps). Just do 2-3 exercises with 3-4 sets @ 6-8 reps/set for 3-4 days/week.

    MashogaNubianPrince said
    I want to gain muscle in my arms and chest but that might mean having to eat more and I don't want to risk gaining more fat.

    Better to start on increasing mass when you get to a fairly low bf first. When you get to that point then you wnt to change to a more hypertrophy specific routine and eat above maintenance.
  • Posted by a hidden member.
    Log in to view his profile

    Dec 06, 2012 9:56 PM GMT
    Sebastian2 said
    Charted saidIf you really want weight loss.. Then keep your diet in check.


    I agree.. Have you tried fasting?


    That's essentially what I'm doing now. If I eat it's just one meal at night and it ain't huge.
  • Posted by a hidden member.
    Log in to view his profile

    Dec 06, 2012 10:05 PM GMT
    I also suggest you read this. It helps in listing all the pitfalls people do and waste time and don't see good results. Fuckarounditis
  • Posted by a hidden member.
    Log in to view his profile

    Dec 06, 2012 10:09 PM GMT
    showme said
    MashogaNubianPrince said
    TellMeMoar saidI dont know about bowflex. Machines have their place but I prefer to use free weights.

    gaining = caloric surplus
    losing = caloric deficit

    If you are in caloric deficit you wont be able to gain and lose at the same time. If you are a total noob to training or have resumed training after a long haitus then yes but it is only for a short time at the beginning.

    Anyway, since you are trying to lose fat and retain muscle as far as possible, train heavy.


    So by train heavy up the weight and the amount of sets and reps? Great.

    I want to gain muscle in my arms and chest but that might mean having to eat more and I don't want to risk gaining more fat.


    As a newbie you will probably lose weight and gain muscle at the same time for a fair while. But I think you should definitely focus on cutting first. Which, as TMM said, involves a daily caloric deficit. Count your calories, which I've noted before.

    Belly fat, for many folks, is the last fat to disappear. So be patient.

    Personally, I suggest that you also cut way back on the carbs. First of all, stuff like pasta skyrockets your blood sugar and keeps you wanting to eat more. Second, it's really calorically dense, which you'll find out if you start tracking. I don't "believe" in Paleo, per se - I think there are many "Paleo" guys who have terrible diets, who view it as excuse to eat way too much of the wrong thing. But I do think that some carb restriction is probably a good idea.

    When you train heavy, that usually means heavier weights, but lower rep ranges. You can't do both, something has to give.


    I think I've passed the point where I lose and gain at the same. I'm in my fifth month of doing this and I don't really seem to be doing anything substantial which is fustrating. Like in the first three months I was losing chest and arm weight like crazy but now that seems to have petered off. I have some muscle there now but it's not growing at the rate I feel like it should considering how often I'm working out. The underside of my arms is still kinda flabby and nothing I do seems to really work. It's slowly receeding but it's taking way too long.

    I'm all for doing less reps but upping the weight. Like I said before I was thinking about doing that anyway but I felt like I would be doing it wrong. I assumed high weight and high reps was the way to go. But now that I see I'm wrong I'm willing to try something different. I did notice that when I did the pull down bar (it's like a long beam and I sit up straight and I pull down and sometimes this works the upper ab region although not everytime I do it) with less weight (like on 60 or 80) but more reps (like 15 or 20) I was getting more of a workout in the area between the part of my arm attached to my wrist and the part of my arm attached to my shoulder and it was a nice tension there for a few days. The skin was tighter in the part of my arm attached to my wrist. And I saw more muscle plumpness in the part of my arm attached to my shoulder but that's about all the progress I've seen in the past week or so.