what to do to lose 30 pounds fast and then get a flat stomach?
ive just started excersice and im just on the treadmill dont know what to do and really confuse im only on it 15 min and do crunches but a few im so confused and need help!
Categories: How to Get a Flat Stomach Tags: crunches, treadmill
just start skipping meals, and avoid those snacks. walk for a mile or 2 everyday; and work out. start getting sweaty.
well this is really unhealthy for most people, but…
im doing ramadan, where i fast from sun up to sun down every day…its only been like a week and ive already lost my gut in my stomach. and my pants are LOOSE on me
it sucks not to eat all day…but it only bugs in the morning for hunger, the rest of the day is just regular…you forget your hungry.
dont fast.,…..
you want to loose your tunny… start eating more protiens and greens.
high fiber diets have been known to slim waste lines
15 min on the tred AINT gunna cut it… your just warming up.. and those crunches?… your just making your tummy bigger if you dont do the proper cardio…
you need at least 45 mins of non stop arobic excersise. suck in you stomch at all times 24/7. do NON crunch ..crunches… they are alot easier on your back… and start lifting some light weights…
remeber MUSCLE BURNS FAT!
good luck and drink a shit load of water
Go create an profile on bodybuilding.com.
The website is just for people who are trying to get in shape. They have a forums section where you can ask the community questions (just like here) and get really really good feedback. They actually know what they are talking about.
You can also track your progress and set goals.
I really encourage you to go there and ask this question there.
FYI: To lose 30lbs and get a flat stomach will probably be the hardest thing you have ever done. Takes great diet and lots of exercise. that will take you at least a year to do.
You can try to exersise, but if you want faster results you need to cut back on your calories per day. A somewhat easy way of loosing a lot of weight is only having 2 grams of sugar a day. Eat all your normal meals, replace juices with water (most juices have a lot of sugar) and limit yourself to only 2 grams of sugar for the entire day. If you do this for a month, it will make a BIG difference! Americans today eat more sugar than they are supposed to, and this becomes fat really easily because it doesn’t need to break down into sugars…it already is! Just follow this and you will be much healthier and have great results!!!
By the way, this is a good diet because you are still able to eat healthy and have all your food. Don’t go on a diet that limits your calories dramatically because eventually when the diet ends, you will gain back any weight you lost. This is because the body gets used to the amount of calories you eat and becomes a certain size from it. For example, I have little exercise and I eat 1800 calories making me 120 pounds. However, if I changed what I eat every day to 1600 calories, my body would adapt and I would be closer to 100 pounds. No temporary diet will help you permanently lose weight, you must change your eating patterns and stick to it.
Diet and exercise.
Diet: If you’re working out regularly, most benifet from a low carb (not zero carb!) High protein, moderate fat diet. Keep saturated and trans fats to a minimum, zero if possible. You can search calorie calculators online, but for most people to lose weight you should do your body weight x 12. THat will generally give you 1-2 lbs per week fat loss. If you’ve got the will power, body weight x 9. Don’t go any lower than that though. This basic formula will work for people under 20% bf. if you’re higher than that you should adjust. If you’re just really confused, start with 2400 calories for men, and 2000 calories for women and try for a week. If you’re not losing come down 300-500 calories.
Now for your macronutrient breakdown… try 40% Protein, 30%carbs, and 30% fat. Protein sources: Whey and casein protein powder, tuna, chicken BREAST, fish, some lean beef but watch the saturated fat. Carb sources: any low GI carb, sweet potatoes, oats, brown rice. AFTER your workout you can have some high gi carbs like sugar with protein. For fat sources, fatty fish, flax oil, avacadoes, nuts.
For your workout: you should be doing both resistance and cardio. 15 min on the treadmill is good to start out. Do that at least 3 times a week and increase by 5 min every 2 weeks until your doing at least 30 min 3xweek. For resistance (weights) do a split routine 3 days on, 2 days off, repeat. SO monday would be legs, tuesday would be arms and shoulders, wednesday would be chest and back, thursday and friday off… Saturday legs…… for each muscle group pick 3-5 exercises and do 6-9 sets for small muscle groups and 9-12 for larger groups. reps should be 12-15 for weight loss (some will argue that you can keep reps low but unless your a bodybuilder do 12-15) rest between sets should be 1-2 minutes. Example: legs… squats-4 sets 12-15 reps (shortened 4×12-15), (if female) lunges 4×12-15 or (if male) leg press 4×12-15, leg extensions 4×12-15.
There really is alot to learn so I hope this helps. A good free source is bodybuilding.com