Can someone help me

[Robbert]

Hi

So i've had some issues with working out. I want to have a six-pack and be fit and it really isn't working at all. So does someone have some easy exercises for me. Btw i already got the muscles there just a thin layer of fat and i want it off as soon as possible

Ty A lot ^^

Sorry for my english

 

[silverbelt]

As far as I've been told, the quickest way to lose fat is through some hard cardio exercise: running or interval training. I've been noticing good results from doing some high intensity interval training: on a treadmill, walk for 90 seconds, sprint for 30, then back to walking. Alternate that for 15 minutes or so, then finish with 10 mins of walking or elliptical trainer.

And make sure you keep up the weights, as you'll want to maintain and grow your current muscle.

Anyone else, correct me if I'm wrong I'm no expert.

 

[KaraBulut]

What exercises are you doing?

What is your diet like?

 

[Robbert]

I don´t really got a diet I just want to keep myself healthy so i´m just watching what I am eating. For exerices i do sit-ups, Push-Ups and I like to go jogging and biking

Again sorry for the incorrect words XD

Only thing I noticed is i've got the muscles

And really ty for your help i really appreciate that u give my post attention and try to help me out

 

[Robbert]

So im really happy i started to see progress in 3 days
although well i lost fat to the bone which is not good
But my stomach fat is like reduced with half ^^

 

[KaraBulut]

What is your diet like?

I don´t really got a diet I just want to keep myself healthy so i´m just watching what I am eating.

In english, "diet" can mean either what you eat every day or it can mean a special meal plan (like a "South Beach Diet").

In this case, I was asking, "What do you eat on an average day?"

What exercises are you doing?

For exerices i do sit-ups, Push-Ups and I like to go jogging and biking

Jogging, biking, as well as swimming and stair-climbing will all use calories and use fat that you have stored in your body. It generally takes 30-60 minutes of sustained exercise to really use stored fat, though.

Push-ups and sit-ups will help strengthen your muscles but they don't consume a lot of energy/calories.

 

[Robbert]

So I added to my daily sit and push ups biking which helped and I am doing the same as my brother which went from 110kg to 70kg it basically is eating at moment you are really hungry since when you eat a lot well I notice I'm more hungry so I got standard times now so I eat mostly an apple ,2 slices of bread 2l water, and pasta or potatoes as dinner most of the time and this is helping me big time with the workouts so Ty alot I appreciate the effort you put into me

 

[Robbert]

And is that not enough cause I don't want to go like anorexic

 

[Robbert]

And I find it pretty weird that I lose weight so fast

 

[treanir]

Hi Robbert,

first a question: are you Dutch by any chance? I see a few things in your posts that are typically Dutch mistakes. (I'm an English teacher) Sorry if you're not, just curious.

What KaraBulut said is this: there are two types of exercise. One builds muscle and the other burns fat. Push-ups and sit-ups build muscle. Biking and running burn fat. If you want a six-pack, you need to burn all the fat around your waist (obviously). So biking and running (rowing, playing football etcetera) will help there. You need to do at least 30 minutes of biking/running if you want to burn fat.

I can't say anything about what you eat, because I don't know much about burning fat (I'm trying to get stronger myself). It seems to me like it's fine, though.

Hope this helps.

 

[Robbert]

Ja ik ben Nederlands ^^

Ik probeer de laatste 2 weken gezonder te worden etc.
En ik dacht uiteindelijk dan probeer ik gelijk wat vet weg te halen i.v.m gezond zijn. Ik weet welke fouten ik ook heb gemaakt XD bijvoorbeeld KG is IBS of zoiets en accent tekens die dingen. Ik doe Havo 5 en ik ben 19. Ik vind alleen 1 ding raar dat is dat ik zo snel gewicht verlies.

 

[KaraBulut]

A few things that I notice on your diet:

an apple = carbohydrate
2 slices of bread = carbohydrate
2l water (good)
and pasta = carbohydrate
or potatoes = carbohydrate

The food you are eating is not bad. It's just all sugars.

If you want to add muscle and lose fat, you need to add more protein (meat, milk, eggs, cheese) and add more leafy green vegetables. And you need to reduce processed carbohydrates like breads and pastas.

If you like potatoes, then switch to sweet potatoes. Both white potatoes and sweet potatoes have the same amount of carbohydrate (and the same glycemic index) but sweet potatoes are better nutrition-wise.

 

[Robbert]

Thanks alot now i know what to eat and i only need to do the exercises

Ty

 

[palemale]

You might want to add some weight training to your routine. Muscles burn calories, even when one isn't exercising.

 

[treanir]

Ja ik ben Nederlands ^^

Ik probeer de laatste 2 weken gezonder te worden etc.
En ik dacht uiteindelijk dan probeer ik gelijk wat vet weg te halen i.v.m gezond zijn. Ik weet welke fouten ik ook heb gemaakt XD bijvoorbeeld KG is IBS of zoiets en accent tekens die dingen. Ik doe Havo 5 en ik ben 19. Ik vind alleen 1 ding raar dat is dat ik zo snel gewicht verlies.

(sorry for switching to Dutch here, guys. I'm not gossiping... yet!)

Sommige mensen zijn nu eenmaal van zichzelf slank, of kunnen snel gewicht verliezen. Een hoop mannen hier zouden er een moord voor doen, denk ik.
Wat KaraBulut zegt: je eet nu veel koolhydraten, daar moeten eiwitten bij. Maar je bent zeker goed bezig wat eten betreft.

Overigens is je Engels prima, zeker voor 5H.

 

[Robbert]

Dankje ^^

Nog nooit in nederland iemand gezien die open homo is behalve de meer vrouwelijke types. Eindelijk iemand waarmee ik in het nederlands mee kan praten. Ik ga het nu ook aanpassen zodat het nog sneller gaat. In 5H zitten met al die jongens die 'stoer' doen is vervelend omdat ik qua manier van humor etc wat ouder lig. Het is allemaal van wat grappig porno terwijl iedereen weet dat ze gewoon rukken maarja

Ik moet gaan
Kerst roept XD

Doei en bedankt