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.

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Sit-ups, crunches, planks, pilates

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


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.

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)

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!

I have never been to Calabria but my girlfriend's grandfather is from Calabria so I am aware of some of the culture. I went to Puglia last year which was great. I like Alto Adige a lot, the Austrian and Italian culture mixes very well in my opinion. 

Can I ask what you do in Calabria? I guess (from the standard of your English) you are studying or are a graduate.

I study law at the university

Brilliant! Enjoy your studies and good luck working out.


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