HOW TO SHRINK A WAIST

[Option D]

Right now I have a 34 inch waist at 240. But im at about 18% bf. What do i do to shrink my waist to about like maybe a 30. I heard that standing against the wall and sucking our stomach in works but im not to sure about it. Any suggestions or is it just a matter of burning fat viz cardio.

[JPM]

Consider that nasty four letter word, Diet. Might start by dropping the daily carb's to below a 100 grams. If still slow losing those inches, than drop to around 40 grams daily. Really no need to do endless cardo but if you prefer, than 3 times a week should do it for you. Those ab wheels can be very effective in giving the ab's a good workout. Sucking the ab's in, and holding (should be strong..trying to touch the backbone) for a couple of seconds, can also influence both the upper and lower sections of the ab's. And also the deeper internal muscle structure. But still direct muscle action, like ab wheels, situp's, knee ups, etc, should be included. Both drawing in the ab's and direct exercise can work well together. Good Luck.

[Option D]

Consider that nasty four letter word, Diet. Might start by dropping the daily carb's to below a 100 grams. If still slow losing those inches, than drop to around 40 grams daily. Really no need to do endless cardo but if you prefer, than 3 times a week should do it for you. Those ab wheels can be very effective in giving the ab's a good workout. Sucking the ab's in, and holding (should be strong..trying to touch the backbone) for a couple of seconds, can also influence both the upper and lower sections of the ab's. And also the deeper internal muscle structure. But still direct muscle action, like ab wheels, situp's, knee ups, etc, should be included. Both drawing in the ab's and direct exercise can work well together. Good Luck.

Wow thank you so much for the info. Im going to get on it today.

[BigPopa]

I don't know if I agree with that BS your pushin.  For one don't drop your carbs below 100grams a day because that is the minimum the mind needs to work properly.  Figure out first off how many carbs your taking in each day and lower it a little at a time to a desired tolerance.  Also take in good clean carbs.  As for ab exercise I know alot of bodybuilders that don't do them at all, as I do not either.  You work your core muscles so much in all other exercises, i.e.. squats, triceps pushdowns, etc.., why do more than that unless you want a bulky mid-section.  Just my opinion.  Not trying to start an argument.

[Option D]

I don't know if I agree with that BS your pushin.  For one don't drop your carbs below 100grams a day because that is the minimum the mind needs to work properly.  Figure out first off how many carbs your taking in each day and lower it a little at a time to a desired tolerance.  Also take in good clean carbs.  As for ab exercise I know alot of bodybuilders that don't do them at all, as I do not either.  You work your core muscles so much in all other exercises, i.e.. squats, triceps pushdowns, etc.., why do more than that unless you want a bulky mid-section.  Just my opinion.  Not trying to start an argument.

So youre saying the main thing is to gradually drop my carbs???

[BigPopa]

Yeah, find out where your starting at and work from there.

[pumpster]

Cardio 5-6 times a week is better, in conjunction with a good diet. It will increase the calorie deficit needed and will also strengthen and improve the heart and body, resulting in greater fitness and a more streamlined physique.

[Option D]

but wont that eat into muscle and flatten me out.

[flexingtonsteele]

First thing to do is just change the type of carbs you eat. Instead of eating simple carbs ( chips, donuts, candies etc) eat some complex carbs ( sweet potatoes, rice, oatmeal etc) that will make a huge difference within itself.

If you dont see any changes doing this (most likely you will) then u can think about cutting your carbs, and I wouldnt go as drastically as cutting to 100 g a day, that is just too big of a drop. Just cutting out 20g a week (350 grams per day, instead of 370g per day)  would be easier for ur body to handle, and u wont plateau as quickly that way, as you would just shutting down and dropping to 100 grams a day total.

This is just a start, if u have any more questions, just PM me.

[dontknowit]

Cardio 5-6 times a week is better, in conjunction with a good diet. It will increase the calorie deficit needed and will also strengthen and improve the heart and body, resulting in greater fitness and a more streamlined physique.

No,
dropping carbohydrates to a certain level, it could be around 100-300 grams a day, is a better option.

Why? Carbohydrates needs water to be digested. The more carbodhydrates you consume, the more water you they will absorp to find their way through your stomach and intestine. It's better to get the energy from some good fats.
Fat doesn't need water to be digested, twice the energy in a smaller amount, and the food tastes better.

[JPM]

Agree with Dontknowit. With less carbo's to use as a direct energy source, the more the body will depend on using the extra fat stored on the body (that's why the excess fat is stored there in the first place). This is a natural selection to protect the muscle tissue it's self. Calorie's are not so much the issue in this case. You can fell full and satisfied with a lower carb diet. When the excess body fat is lost, than level off to a more balanced diet. The attention to good complexed carbs is important. 100 carbs is the general gage as to how that will affect fat lose. Some people can go to a higher carb level, some may have to drop down to 40-60 grams a day.

Doing too much cardo, on a almost daily bases, can be a muscle wasting activity as well as a lost of time that might be better spent building up the muscle's in a good gym workout. Or at least resting, allowing the body to rebuild it's self to grow and get stronger. Overdoing the cardo is not the smartest way to reduce body fat, unless your a marathon runner. And even some of those people can look soft. Good Luck.

[pumpster]

Doing too much cardo, on a almost daily bases, can be a muscle wasting activity as well as a lost of time that might be better spent building up the muscle's in a good gym workout.

The government recently revised it's fitness guidelines, both lengthening the prescribed daily workouts and increasing frequency to almost every day. This agrees with my own experience-the greater the frequency the more effective the regiment. This doesn't mean doing so much cardio every day that the physique is run down.

[texasRUSH]

stay away from gh and insulin   

[krazee]

1 word......clen.....

[AlliedPowers]

Right now I have a 34 inch waist at 240. But im at about 18% bf. What do i do to shrink my waist to about like maybe a 30. I heard that standing against the wall and sucking our stomach in works but im not to sure about it. Any suggestions or is it just a matter of burning fat viz cardio.

diet, cardio, smaller meals, and practice sucking it in and flexing.

911 was an Inside Job

[WOOO]

all of the above and a quick colon cleansing to get you jumpstarted!!

[dontknowit]

all of the above and a quick colon cleansing to get you jumpstarted!!

Something like this?

Kickstarts within an couple of minutes (from behind),
otherwise it takes a couple of hours.

If you have to drop quickly some weight

[Option D]

lol...thats a bit much...
I can do the carb thing but i feel like shit in the gym but i guess its the price i have to pay. Ill drink coffee before i hit the weights then, that should give me energy. Ill cut them down to 100g because thats what i have seen the most on here. Ill do thevaccum too. I once saw a guy on bbing.com standing against the wall sucking his stomach in. It had to be one of the most uncomfortable exercises ive done. But thanks guys for the help...in a few months ill be sporting the melvin anthony

[Fury]

I've read that vacuum holds can help, which is basically what you've been talking about with sucking your stomach in. Can't hurt to try.

[JPM]

As far as drawing in the abs, might do those bent over at the waist with hands on the knee's, from time to time, for more of a challenge. The gut fighting against gravity. Relax the abs to their fullest from that position than draw up, trying to touch the backbone each rep. If you wish, do these thoughout the day, but not before eating anything of course. The next step with this vacum type exercise is learning muscle control. Look's pretty impressive when you can isolate either side of the ab's and make them move like snakes under the skin. Or control the ab's,with a vacum, so they appear as a heavy cord of muscle in the middle of the stomach. Pretty easy to learn with a little pratice. Good Luck.