Offering workout/exercising advice

What is your bf% like (do you have fat on you)? If so your diet will help you the most. Eat clean foods to lose some of the excess fat you have on you. A lower bf% will make your abs more visible.

To build muscle mass on your abs do weighted ab exercises. For example weighted situps. If you don't have any equipment to work with, find anything heavy around your house that would suffice for a weight and start doing situps with it on your chest.

 

Im pretty skinny for my age actually, but thanks for the advice.

 

Possible to get 7-12% BF without any cardio (proper diet + high intensity lifting) ? I'm a lazy fuck



edit: also, are supplements really necessary? I know that a protein shake is about 30g protein, I just eat about ~125g of tuna (which is also 30g protein) instead.
moreover, If I weigh about 175, I should be eating 175g of protein daily? thats like 8 cans of tuna, or like 20 eggs or something like that. Seems a bit unreal to me.

 

No you need cardio, idc how good your diet is.. cardio is key.

 

Why so? I thought that by lifting weights you are burning calories or fat or whatever you wish to name it, and a proper diet which opts for fat loss and muscle gain (Low carb/high protein/medium fat while negative calorie intake) coupled with lifting should be enough. I just want a clarification. Why is cardio a must?

 

1. Eat more often!
That's right. By spacing out your meals to every 2.5 - 3 hours you will actually help yourself lose weight. Instead of eating 3 large meals a day, divide this into 6 smaller meals. Not only will the more regular flow of nutrients into your body help raise your metabolism (and burn more fat in the long-run), you will also feel less hungry.

2. Don't forget breakfast!
Research has shown that people who miss breakfast find it harder to lose weight. Breakfast, in short, is the most important meal of the day and is essential for getting your metabolism firing. Let this be your biggest meal of the day - after all, you've starved yourself for at least 8 hours whilst sleeping.

3. Take your time
It can take up to 20 minutes for your brain to register that your stomach is full after you have finished eating. Don't rush your food and savour every mouthful. The more slowly you eat, the fuller you're going to feel

4. Eat protein at every meal
Put simply, foods high in protein make you feel fuller quicker and for longer. Choose meats such as chicken, turkey, or low fat mince, or any type of fish. Protein is also essential for muscle growth and repair

5. Cutting the calories
To lose a pound of bodyfat, you must burn the equivalent of 3500 calories- now how many packets of crisps is that? If you cut your daily calorie intake by 500 calories a day (about a chocolate bar and a bag of crisps), you'll be losing 1 pound a week. Do this for 3 months and you've lost almost a stone! You don't need to become a calorie counting junkie- just remove foods from your diet you don't really need (however tempting). Increasing the amount of cardiovascular exercise will also help burn the fat . Start off slow and build up - try running for 30 minutes 3 times a week and if you've got more energy, try longer/more regular intervals.

6. Carbs are good
As much as you may have heard about the infamous Atkins diet, carbohydrates are NOT the enemy. We need carbohydrates for energy whether for short burts or long-sustained energy sources. Without carbohydrates our bodies may find it hard to adjust to this inherent energy deficit. You may have heard of the glycemic index. Without going into too much detail, the GI is a ranking of foods based on their immediate effect on blood sugar levels. Higher GI foods (i.e. more sugary) are required after exercise to replenish drained sources and lower GI foods for the rest of the time. As a rule of thumb, stick to complex carbohydrates which take a long time to digest and have a more prolonged release of energy. Foods rich in complex carbohydrates include vegetables, whole grains, and beans.

7. Drink Enough Water
Water is a fundamental part of our lives. It is easy to forget how completely we depend on it. Aside from aiding in digestion and absorption of food, water regulates body temperature and blood circulation, carries nutrients and oxygen to cells, and removes toxins and other wastes. Among its other benefits, water plays a major part in weight loss. Since water contains no calories, it can serve as an appetite suppressant, and helps the body metabolize stored fat - it may possibly be one of the most significant factors in losing weight. If you find yourself getting hungry quickly, trying drinking a pint of water to curb your appetite.

8. Try not to eat before bed
If you're trying to lose weight, this is an excellent method to shift the pounds. Clearly our energy levels plummet whilst we sleep hence it is harder for our bodies to burn the excess calories eaten during the late evening. This is often a simple mistake 'dieters' make early on. Save your food for when you're awake!

An active lifestyle is above all the most important factor in losing weight

if you are already skinny and having trouble revealing your abs, weighted ab exercises are most likely a good bet (though you have no equipment). Perhaps you can find an appropriately weighted object around your home to do weighted exercises.

definitely possible. and if you are eating proper foods to obtain the needed nutrients then supplementation is not really necessary. and if you weigh about 175 and you are an avid gym goer, i would recommend about 90-100g of protein each day.

NOT true. Yes, cardio would speed up progress and is usually a huge beneficial factor in this area, but technically not necessary. I, myself, am very lazy and absolutely HATE cardio. With proper diet and weightlifting (and no cardio) i was still able to get cut up.

In short, you are right. Cardio is not necessarily a must.

 

I need to lose 40 pounds by next august currently i'm really big like 190 and i'm only like 5'5. What's the best way to lose the 40 pounds and gain muscle aswell.

 

its a bit of a broad question and thus a broad answer: eat healthy, workout, and do cardio

tbh reading other answered questions throughout this thread will assist you in coming to an appropriate solution/conclusion.

 

Okay thanks man, and to lose 4 waist sizes in 3 months, what would you recommend? Is it possible?

 

totally possible. but what, may i ask, do you mean when you say "what would you recommend?" ?

are you talking about food? or?

 

Thanks for your help, much appreciated.

 

my pleasure