Hi, since two week I have started the 5x5 stroglifts:

I have a good results for the arms and shoulders

but I have noticed that I have fat in the hips and abdomen.

5x5 workout, I added 10 push-ups, but I would like your advice: how to work your abs?
I train only on Mondays, Wednesdays and Fridays.

Views: 233

Reply to This

Replies to This Discussion

Sit-ups, crunches, planks, pilates

Also 3, 4, 6, 8, 11, 12:

http://www.glamour.com/health-fitness/blogs/vitamin-g/2013/05/the-7...

Hanging leg lifts, too.

If you're only 2 weeks into 5x5 you have not really given it enough time to go to work.  I loved 5x5 and got pretty sweet results but found them to be less of a leaning down result and more of a packing on, which was what I was looking for.

 

As far as taking off fat goes for me it has always been more of a matter of adjusting/refining my diet instead of simply adding in abb exercises.  You can do cunches till your abbs leap off and run away but if your chasing your work out with fast food its not gonna matter.

You already have abs; they are under the fat. Abs are made in the kitchen, not the gym. You have to get your bodyfat levels down to single digit percentages to uncover them. Unless you are genetically gifted to not carry around a lot of fat you really need to focus on your diet in addition to exercising.
And yes, two weeks in barely time to get used to the program never mind seeing results, think in terms of months, not weeks. If you read Starting Strength the author talks in terms of a year.
Most of the dramatic transformations I see online (as in a few weeks) are overweight mesomorphs who tone up and loose a lot of fat in a short time. For the rest of us it takes time, persistence and a lot of hard work.
Only by falling in love with the process will anyone succeed, IMHO.

Absolutely agree with Carl and Jeffrey. If you want to lose some fat you need to look at how you are eating. My abs look better than they ever have and I don't currently have any ab exercises in my routine (beyond the overlap from doing pullups and pushups). Think about cutting any unnecessary carbs out of your diet like sweet drinks, any big desserts after dinner, etc. Cut down on bread a bit and general carb dense foods and if you drink a lot of coffee or tea try and cut down on the amount of sugar you add. You should see a change quite quickly. If you want to look into low carb recommendations a bit more then look at www.dietdoctor.com which lays out the science more clearly.

Agree with the consensus; if you look at an anatomy diagram, we all have 6 pack abs, they're just kept under that pouch we store our extra cookies in.

Men, as a general rule, store fat in the gut.  There's good news and bad news with that.  The bad news; it's usually the last place we loose fat, and as your abdominal muscles harden, it pushes the fat out making you look even frumpier than you were, until you lose it.  The good news; unless we're grossly overweight it's usually the only place we store fat, and we can lose fat quicker than women.

More good news, following a strength routine will increase your metabolism.  Muscle at rest requires more caloric energy than fat at rest.  Also, men benefit (sorry Rebekah) from a phenomena where metabolic burn is carried out for several hours after a strength training session.

There are also some tricks to help kickstart your metabolism and slow down holding on to fat.  With your diet, cut down on your carbs, both simple and complex (sugars and breads).  Skip breakfast (I"m assuming you're not a farmer), go to bed a little hungry.  Get a Tabata timer and run a finisher after your workout routine.  Do two-a-days with a HIIT routine in the morning (you could run Rebekah's routine for 4 cycles, or get Insanity) and strength at night.

I'm going to base the following statement on three things; If I was you, I wouldn't worry about it too much.  1) The fact you've shown improvement in only two weeks suggests you're severely out of shape with regards to muscular development.  2)  Your picture doesn't suggest you are overweight.   3)  Your post tells me English isn't your first language, therefor you are not 'Merican, therefor you played futbol, futbol is played for 90 minutes in mostly a slow jog; there is a phenomena amongst distance runners known as "skinny/fat" whereby one looks thin due to lack of muscular development but actually has a high body fat percentage.

So yeah, at this stage, I wouldn't worry so much.  As Carl says, you're on a program measured in years (literally, SL5x5 can be milked for 2-3 years before you need to find something else).  Unless you're willing to wreck your body's longevity in search of immediate good looks (starvation diet+high intensity cardio+eccentric weight routine), keep focused on long term goals.

I really like this advice. 

Me too, I wonder why? lol

Last year I had what Shane described when I started hitting deadlifts and squats heavy: my entire midsection bulged out like a fat man; my wife started to jokingly call me Fatty. I freaked out (as I've never ever had a belly) and consulted the boards here, and was reassured it was the muscle underneath that was growing, not my fat layer.

A year later my waist is back to what it was, but now it's mostly muscle, with me stronger than ever; well worth the temporary frumpiness.

Thank you all for the answers. I must point out that I did 3 years of gym, before I played soccer and rugby. Now I stopped when I enrolled in the university. Now my muscle mass has disappeared.
I am very thin whereas before I was no struggling to lift 70 pounds.
I then continue with the 5X5 workout and a balanced diet. I also do an hour of running twice a week.

But I have a question, now I'm using 10 pounds for training, how often do I have to increase? And by how much?

P.s.: I m Italian (excuse me for my bad english)

With SL5x5 you should be upping weight 2kg every workout.

I can't answer the question because I only do calisthenics (I'll leave that to someone else) but out of interest where in Italy are you from? I am currently living in Bolzano working as an English teacher.

Thanks Shane! Then for example monday 12kg and 14 the next day. Uhmmm okay, now I think that i can work very well!

Liam, I live in south Italy (Calabria), do you Know? Also Bolzano it's a beautiful place!

RSS

Latest Activity

Joshua replied to Vytautas's discussion What Do We Learn From History?
"The question also reminded me of some C.S Lewis I read a while back... "A man who has lived in many places is not likely to be deceived by the local errors of his native village; the scholar has lived in many times and is therefore in some…"
6 minutes ago
Travis Spuhler replied to Leto Atreides II's discussion Ferguson Grand Jury Decision in the group The Great Debate
"If that is the ultimate decision they come up with, I think it's the correct one. Given the evidence from the ME, combined with conflicting "eye witness" testimony, I think it would be a grave injustice to the US justice system…"
43 minutes ago
Leto Atreides II added a discussion to the group The Great Debate
Thumbnail

Ferguson Grand Jury Decision

Tonight the Ferguson DA announced.....Well, they haven't made an announcement yet. But given the amount and tone of pre announcement coverage and preparation I'm going to step out and predict the Grand Jury declined to prosecute. No charges.Consider this your open discussion thread for the decision.See More
46 minutes ago
Simon O'Brien replied to Satanist Dan's discussion Pacing a work in the group Writers
"If it's a first draft then just write it.  You can figure out what works and what doesn't when you edit it five times."
47 minutes ago
Simon O'Brien joined Slacker's group
Thumbnail

Writers

A place for writers to discuss and critique projects.
52 minutes ago
Simon O'Brien commented on Alan Fisher's group Manliness in the UK
"Good evening from Basingstoke in Hampshire."
54 minutes ago
Simon O'Brien joined Alan Fisher's group
Thumbnail

Manliness in the UK

For all those members over here in Blighty, we'll get some meets organised and have a few beers.
56 minutes ago
EA Burt posted a discussion

Ford Probe Parking Break Problems.

Alright gentlemen, so this is my first car inquiry/first car project, So I'm pretty new to mechanics. We have a '93 Ford Probe with parking breaks that have been sticking. We thought at first that it was a snapped cable like the usual issues seem to involve. I managed to get the breaks un-stuck while driving the car a little, then one night I spaced and used the parking break again, thus re-sticking the breaks. So I decided to check out the problem myself before we go to pay the mechanic for a…See More
1 hour ago

© 2014   Created by Brett McKay.   Powered by

Badges  |  Report an Issue  |  Terms of Service