speedymama
01-07-2009, 03:21 PM
I'm looking for a way to lose the belly fat that appeared after having kids. I'm 5'6" and weigh 116 so I don't think I need to lose weight, just the fat & flab (ugh).
I checked into Jari Love's "ripped" dvds, but they are heavier on cardio than I want. I already run 20 miles a week, so I don't think I need more cardio.
Suggestions???
I checked into Jari Love's "ripped" dvds, but they are heavier on cardio than I want. I already run 20 miles a week, so I don't think I need more cardio.
Suggestions???
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tjlhb
01-07-2009, 05:25 PM
At your height and weight, you are at the very low end of what is usually considered the "normal" weight range, or slightly underweight (BMI = 18.7, "normal" is 19 to 25).
However, it is still possible that your body fat is too high for optimal health. This type of thing is often called "skinny fat". Have you actually tried to measure your body fat percentage to see if it is in the unhealthy range (but keep in mind the inaccuracies that each method of measuring body fat percentage has)?
You may want to try to gain weight by building muscle by doing strength training (weights and other resistance exercises) and eating healthy (including sufficient protein). Note that additional muscle will burn more calories even at rest, which may help with the body fat situation.
However, it is still possible that your body fat is too high for optimal health. This type of thing is often called "skinny fat". Have you actually tried to measure your body fat percentage to see if it is in the unhealthy range (but keep in mind the inaccuracies that each method of measuring body fat percentage has)?
You may want to try to gain weight by building muscle by doing strength training (weights and other resistance exercises) and eating healthy (including sufficient protein). Note that additional muscle will burn more calories even at rest, which may help with the body fat situation.
tUrRrRa
01-07-2009, 10:19 PM
20 miles is definitely plenty of cardio! I do the same amount and get great results from it. For keeping firm and getting rid of flab, I'd recommend lifting some light weights. I do lots of crunches on those big balance balls and when that became easy, I added holding dumbbells while doing this. I do lots of lunches with light weights, squats, arm exercises, dead lifts, etc. If you have access to a gym, set aside time to use the different machines. This will help you firm up without having to lose any weight.
speedymama
01-08-2009, 03:06 PM
Thanks for the thoughts.
I have had my BMI checked, and although I can't remember what the number was, I know that it was low. I have also checked for a diastasis, which I don't have.
I guess my paunch isn't *that* bad. I'm just not as lean there as I would like to be. Is it even possible to be as lean as pre-kids??
I have ankle weights & dumbbells, which I use, although maybe not as often or as effectively as I should. I don't have a stability ball though, maybe that would help. I've also considered Pilates, which is why I checked out Jari Love, but like I said, I *don't* want to add more cardio. I don't have access to a gym right now.
I watch what I eat, and I'm pretty sure I get sufficient protein, although maybe my protein:carbs ratio is unbalanced, if you KWIM.
One more question. I've heard/read that running can give you lean abs, if you have proper form. Anyone know anything about this?
I have had my BMI checked, and although I can't remember what the number was, I know that it was low. I have also checked for a diastasis, which I don't have.
I guess my paunch isn't *that* bad. I'm just not as lean there as I would like to be. Is it even possible to be as lean as pre-kids??
I have ankle weights & dumbbells, which I use, although maybe not as often or as effectively as I should. I don't have a stability ball though, maybe that would help. I've also considered Pilates, which is why I checked out Jari Love, but like I said, I *don't* want to add more cardio. I don't have access to a gym right now.
I watch what I eat, and I'm pretty sure I get sufficient protein, although maybe my protein:carbs ratio is unbalanced, if you KWIM.
One more question. I've heard/read that running can give you lean abs, if you have proper form. Anyone know anything about this?
tjlhb
01-09-2009, 01:20 AM
I have had my BMI checked, and although I can't remember what the number was, I know that it was low.
Your BMI can be calculated as follows:
(weight in kg) / (height in meters) ^ 2
weight in kg = (weight in pounds) * 0.454
height in meters = (height in inches) / 39.37
19 to 25 is the "normal" range.
However, be aware that BMI or weight alone is not the sole determination of healthy body composition. A person who is overweight with muscle generally does not have the health risks of someone who is overweight with fat (the more common case). A person of normal weight or even underweight may have a body fat percentage that is higher than is generally considered healthy ("skinny fat"). In the latter case, if the person is underweight or at the low end of the normal range, it is generally more advisable to try to gain muscle rather than to try to lose more fat.
In the absence of gym access, you may want to consider doing exercises like pushups, pullups, dips, and other body weight strength training exercises to build muscle. Various core abdominal exercises are also useful for strength training, but do not think that they can be used to "spot reduce" abdominal fat (fat is added and lost in places determined by your genetics; exercising a certain area may strengthen the muscles in that area, but will not preferentially reduce fat there).
As far as running goes, it may give you lean abs if it contributes enough calorie burning to give you a calorie deficit that loses enough fat to give you lean abs. But any other exercise can do the same thing.
Note that "six pack" abs tend to only be visible at low body fat percentages which are down around the minimum essential body fat level for women (and very few people get down to the minimum essential body fat level for their gender). Even men, who have lower levels of body fat than women, find it difficult to get the "six pack" without very disciplined eating and exercising.
Your BMI can be calculated as follows:
(weight in kg) / (height in meters) ^ 2
weight in kg = (weight in pounds) * 0.454
height in meters = (height in inches) / 39.37
19 to 25 is the "normal" range.
However, be aware that BMI or weight alone is not the sole determination of healthy body composition. A person who is overweight with muscle generally does not have the health risks of someone who is overweight with fat (the more common case). A person of normal weight or even underweight may have a body fat percentage that is higher than is generally considered healthy ("skinny fat"). In the latter case, if the person is underweight or at the low end of the normal range, it is generally more advisable to try to gain muscle rather than to try to lose more fat.
In the absence of gym access, you may want to consider doing exercises like pushups, pullups, dips, and other body weight strength training exercises to build muscle. Various core abdominal exercises are also useful for strength training, but do not think that they can be used to "spot reduce" abdominal fat (fat is added and lost in places determined by your genetics; exercising a certain area may strengthen the muscles in that area, but will not preferentially reduce fat there).
As far as running goes, it may give you lean abs if it contributes enough calorie burning to give you a calorie deficit that loses enough fat to give you lean abs. But any other exercise can do the same thing.
Note that "six pack" abs tend to only be visible at low body fat percentages which are down around the minimum essential body fat level for women (and very few people get down to the minimum essential body fat level for their gender). Even men, who have lower levels of body fat than women, find it difficult to get the "six pack" without very disciplined eating and exercising.
tUrRrRa
01-10-2009, 01:16 AM
Pilates is awesome if you want some good ab exercises without all the cardio. Many of the exercises work your abs much more than crunches. If you are already lean, this may be what you are looking for!
I do think that running can help give a lean midsection. For me, diet and a high impact cardio exercise gives me lean abs. If I do only lower impact exercises, my stomach won't look as good. Unfortunately I think this is because I tend to gain weight in my middle, so I work out often and eat right to make sure this doesn't happen!
I do think that running can help give a lean midsection. For me, diet and a high impact cardio exercise gives me lean abs. If I do only lower impact exercises, my stomach won't look as good. Unfortunately I think this is because I tend to gain weight in my middle, so I work out often and eat right to make sure this doesn't happen!