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.
Sit-ups, crunches, planks, pilates
Also 3, 4, 6, 8, 11, 12:
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.
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!