QuestionQUESTION: Hi, here is my problem: I had a baby back in 2004 and i lost all the extra weight i gained. In 2006 i was very thin and had no fat in my body. NOW i weight 144lbs, i'm 5'5" and 27 years old. My daughter is 3 years old and all of a sudden my stomach is just getting huge and is soft and embaressing. I also have stretch marks so with it ebing very bubbly and soft i feel horrible. I go to the gym just about ebery day and i speed walk for 20 mins then i do the stair master for 10 then get on two ab machines. Nothing seems to be changing for me and my stomach keeps looking like jello. please help.
ANSWER: Hi,
Clearly you have been working hard. It's frustrating to not see the results you want. The weight gain you have been experiencing is not uncommon among women. With the right diet and a solid exercise program you CAN lose that fat.
There is a saying that abs are made in the kitchen. What this statement means is that diet is the most important factor in having a flat stomach. Many of us have the impression that a flat stomach is obtained by performing abdominal exercises. However, obtaining a flat stomach is caused by losing stomach fat. Performing abdominal exercises strengthens the abdominal muscles and will build the abdominal muscles slightly, but does not burn fat from the stomach area. Fat is burned from the body when we consume fewer calories than we burn. When fat is burned it is burned from all over. The body is not exclusive about where it burns fat depending on what types of exercises are done.
The most important factor is to closely monitor what you eat. Reducing your calorie intake will be vital, but it is also important not to reduce calories too low and risk not giving the body the nutrition it needs. From here you can focus on making good choices with the foods you eat. Eating whole grains, lean meats, fruits, veggies and good fats will nourish your body best. Small, frequent meals with a balance of carbohydrates, protein and fat will help keep your metabolism burning and the fat burning.
In terms of exercise, a basic program that includes cardiovascular exercise and resistance training will be optimal for burning fat. This can be as simple as performing a cardiovascular exercise such as walking or jogging four-five days a week, and performing resistance training in the gym two-three days a week. Keep in mind that it is not necessary to exercise seven days a week. The body needs rest.
It is important to periodically make changes in your exercise program. Add intensity and challenge yourself with new forms of exercise. This can work for diet too. Making gradual changes and improvements to how you eat will keep the fat burning longer and help you avoid a stall in your fat loss efforts.
Do perform abdominal exercises. Not only does performing abdominal exercises burn calories and help you build strength, but it will give you a nice looking muscle base that you can enjoy once you have burned off the fat. A common mistake people make is to do abdominal exercises that are too easy. If you can do more than 20 crunches it is time to find a more challenging exercise. Quality is more important than quantity. There are dozens of abdominal exercises that you can use to continually challenge yourself and make progress.
I hope that information was helpful, and please let me know if I can help more.
Sarah Brown
www.sarahpersonaltraining.com
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QUESTION: Thank you so much for that elaborated answer. It clarifies a lot for me. I do have a follow up on that. I work in a office downtown. Eat lunch out everyday and get home and eat dinner very close to 9 or 10pm every night. The fact that i eat late, does that make an effect on my body? I usually go to sleep at midnight so i dont think i can just stop eating at 6pm. The other thing is, what exactly do i need to be doing at the gym. I'm clueless about what machine i should be using and for how long and all those details. Thanks again for responding so quick.
AnswerIn my opinion eating dinner at 10pm and going to sleep around midnight is fine. Stopping eating at 6pm would probably be too early for you. As for the specifics of what you should do in the gym...that is pretty individual, so I can't give an exact answer to you as I can with my clients who I have done assessments on. I will say that in general, on some days doing resistance training only and on other days do cardio only can work. Another option is to do resistance training for 30 minutes and cardio for 30 minutes after. Ending with 10 minutes of stretching is good.
For cardio machines you can go with whichever is your preference. For resistance training you are really better off just using dumbbells, barbells, and your body weight. ":Free weights" are superior to machines, and there is a huge variety of exercises you can do with them to hit all your muscle groups.
Let me know if I can help more.
Sarah Brown
www.sarahpersonaltraining.com
