can i get buff and lose stomach fat by just eating and some work out? no supplements
Absolutely.
Civic01vtec is right. The extras are just that - extras. The same way that a kick-ass intake will do nothing without an engine, without proper diet and training, the supplements are useless.
awesome so i still have hope. i got some weights at home and i can do some squats and stuff and situps etc. i think i eat okay, usually a muffin/bagel yogurt and juice for breakfast, some kind of light lunch like subway with double meat, and usually i make some dinner like chicken, fish, burrito, hamburger. and i always snack on stuff like dry fruit and some times candy which is bad. but i don't drink soda at all.
awesome so i still have hope. i got some weights at home and i can do some squats and stuff and situps etc. i think i eat okay, usually a muffin/bagel yogurt and juice for breakfast, some kind of light lunch like subway with double meat, and usually i make some dinner like chicken, fish, burrito, hamburger. and i always snack on stuff like dry fruit and some times candy which is bad. but i don't drink soda at all.
Your diet sounds pretty solid for a non-athlete. As you start exercising, you may find that your metabolism is speeding up and you'll be more hungry - listen to your body! It's just telling you that it's building muscle.
Since you're new, you'll make some great gains with that diet and a solid training split. Beginner gains are better than the gains people make on steroids.
there is no such thing as a "quick fix" when it comes to fitness.. well besides lypo, which is gonna leave u with sagging skin anyways. Clean up your diet and start doing lots of cardio if you want a ripped midsection
I've been working on arms/chest/shoulders but I've got a gut like a pig right before the slaughterhouse. The holiday meals didn't help either.
Are there any quick gut busters that you guys could recommend besides the sit-up/crunch?
You could do a million crunches and it wouldn't do anything about your gut. The only things that are going to reduce your midsection are lowering your calories (from fat, specifically) and doing cardio. Either way, you will be at a caloric deficit, and that's the only thing that's going to lower your bodyfat, reducing your belly.
can i get buff and lose stomach fat by just eating and some work out? no supplements
you cannot spot reduce fat. however, u can reduce overall body fat. you can get "buff" and reduce body fat by just eating and working out, yes. it will be quite a challenge as food is the main source for muscle growth while eating fewer food is goal to weight loss (and reducing body fat at some point).
edit: i would also like to know if anyone else here has had an lowerback injury or know how to treat them properly? to keep it short, i pulled heavy on sumo deadlift on the start of my back day and it went fine, at the end, i decided to finish it with some barbell good mornings and the strain just happened their. month later, pulled sumo and conventional to try things out and strain came back. 2 weeks later, now im here "recovering" just doing stretches and resting right.
i wish i could get in this competition thing, but im sure as hell deadlifts and squats will hold me back on progress.
awesome so i still have hope. i got some weights at home and i can do some squats and stuff and situps etc.
I have no room for my weights or have time to go to a gym, so i stick to bodyweight resistance exercises. I do alot of push ups, squats, calf raises and dips (I put a kitchen chair in front of my couch with my feet on the couch). I do have some dumbells for other various exercises.
BTW, sit-ups are bad for you, stick with crunches.
what are some good starting diets? nothing insane but some easy diets to start getting your metab going.
We're not privy to all the details of your personal life, so we can't draw up entire diets for you, but we'll be happy to give you pointers. Eat clean and eat often. Always eat breakfast as that'll help kickstart your metabolism. A good bulking diet is high on protein from fairly clean sources like fish, chicken, beef, turkey, even peanut butter. A split of 40/40/20, which is 40% protein, 40% carbs, and 20% fat is fairly accepted in the bodybuilding world. If you're having trouble counting all of your food, try www.fitday.com. It's a great site that'll help you a LOT with your diet. It keeps you honest.
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if you do cardio and not sweat b.c its too cold does it still help?
Yes, but it will be more cardio as in helping your heart than cardio as in burning fat.
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why is it whenever i run, the insides of my ears feel like they're going to blow up and bleed even with earmuffs on?
No clue. But you're hardcore to run outside when it's cold. I don't run - only cycling, but I won't even put on my cute little spandex shorts unless it's better than 50* outside.
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if i cant run, what are some other cardio activites i can do while in a confined space, as in a 15 ft by 15 ft place like a living room?
Jumprope! You kind of feel like a 2nd grader at first, but it's a great cardio workout. (Don't forget that sex is also great cardio... as long as you're in the confines of a traditional, committed relationship )
Here is just a little helpful guide for the Cutters......
Nutrition:
Nutrition is the most important part of working out. It accounts for 80% of weight loss. No matter how hard you workout, if your diet is bad you will not see results. Do not fall into the idea that if you workout hard then you can eat a crappy meal for dinner. The two will not offset each other.
The more times you eat per day will result in a higher metabolism. In lab tests done on rats, scientists fed 2 rats the exact same calorie amount of food. They gave one rat all of the food at once and the other received the food throughout the day. At the end of the experiment, the rat who ate all of his calories in one sitting gained weight while the rat that was given portions lost weight.
Eat at least 5 times a day. Preferably eat as much as 8 times a day. Eat every 2 hours. Each meal should have anywhere between, 100-250 calories depending on the size of the person. The bottom line is that losing weight occurs when you burn more calories per day than you take in. If your daily metabolic rate is 2500 calories then you should take in somewhere from 1700-2100 calories per day. If you take in 1700 calories your body is left with the task of finding 800 calories for energy. Your body will pull from your body fat to make up the difference. Hello hot body, here you come! Always take in at least 1200 calories a day. Starving yourself will only slow down your metabolism.
Dear Diary:
Write down EVERYTHING you eat. I carry around a small notebook with me and record everything I eat along with the amount of calories in the meal. Doing this will cause you to actively think about what you are eating before it goes in your mouth. Do not wait until the end of the day to write everything down. It will be much easier to remember what you ate if you do it during the meal. Also you will be able to immediately know what is too much. You can then total up the amount of calories taken in to determine if you are in your target zone of intake. It you are not then you can adjust your intake the next day.
Portion Control:
It is difficult for most people to learn portion control. In society we are told to eat until we are full. If you do this then you have eaten too much. Also, if you start feeling hungry then you have waited too long to eat your next meal. The most difficult feeling to overcome is that if you are eating properly you will never feel hungry, nor will you feel full. You will be eating when your body is not yet telling you that you are hungry and you will stop eating before your body tells you that you have eaten enough. Even though it is difficult at first, it is very helpful to eat this way. People are more prone to overeating if they eat when they feel hungry. You know the feeling…you are sitting around just starving for food, so when you finally get the food you eat every bite of the food, then you feel like you are about to bust because you ate too much. If you eat when you are not hungry then you probably will not eat as much because you did not really feel hungry in the first place.
Each meal should consist of Protein, Carbohydrates and Fats. These are crucial for development of the body. Moderation is key. Denying your body anyone of these is just as bad as eating too much of one of them. You diet should consist of:
Protein 25%
Carbohydrate 60%
Fat 15%
If you are unsure of how to determine the percentages use this generalization. For each meal eat one meat that is the size and thickness of the palm of your hand. Do that and you will be eating a piece of meat that is about 3-4oz. This is exactly the size you need. It is the recommended intake by the FDA for a meal. Compare this information to what you see when you go to a restaurant. Can you order a 3oz steak anywhere? NO. Most places serve 12-16oz steaks. See how much overkill that is!!!! If you are eating out the best thing to do is to order your food with a doggy bag. When your food arrives immediately cut everything in half and put it in the doggy bag. Use that for dinner the next day. You have just cut that huge calorie amount in half. For the next part of your meal eat a carbohydrate. There are 2 ways to do this. One is to choose a carb that is the size of your fist. This could be a potato or something. OR you can eat 2 loose handfuls of fruits and vegetables. Voila! That’s a meal! Simple isn’t it.
Recap:
Meat – The size and thickness of your palm
Carb – The size of your fist or 2 loose handfuls of fruits and vegetables.
Desserts:
The only dessert that you should eat is fruit. It is the earth’s natural dessert. It is sweet and healthy. Eating packaged desserts or cookies, etc is considered cheating. Eating a piece of fruit is not considered cheating.
You are allowed to cheat once a week.
Cheater Meal:
ONE Cheater meal per week. For good efforts throughout the week you may choose ONE meal to be a cheater meal. It can be anything you want.
I must warn you though. I did this too but I did not enjoy it. After eating so well for a week my body felt great and I felt alive. Sure, eating the cheater meal tasted good at the time, but as soon as I finished I felt like crap. I felt so bad in fact that I never cheated again. Eating a cheater meal was not worth feeling like crap for the next 3 hours.
What should I drink?
WATER!!! Work hard to drink only water all day long. This keeps your body hydrated which stimulates weight loss! Drink all of the water you want to…….ZERO CALORIES!!!
I advise against drinking soda. There are chemicals in carbonated drinks that inhibit weight loss. Yes, even diet soda that has zero calories is bad for you. While you will not be gaining calories you will be slowing your metabolism down severely. By ceasing to drink soda you can drop 10 lbs in a month easily. Imagine being able to drop one pant size just be drinking water! You don’t even have to diet!
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