I am losing weight on a VLC diet (40g of carbs a day or less). My protein and fat comes from bacon, chicken, beef, tofu (apostate!), cheese and lots of eggs. My exercise consists of walking about 40 minutes a day and never using elevators or escalators. I want to know if I can lose my spare tire this way. Or do I have to start doing some kind of weight training? What kind of exercise do I have to do to lose my spare tire? A parent of a small child, I don't have a lot of time or money for the gym.
asked byPaleoish_Dude (531)
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on September 07, 2013
at 12:44 AM
"Abs are made in the kitchen" is what I've found to be true.
on April 06, 2012
at 12:40 AM
You don't have to have structured weight training to start seeing an acceleration in muscle tone. What you look like is mostly about food, and it's great that you are getting movement in the form of walking/stairs.
That being said, there are a lot of easy ways to lift heavy things and do more full-body activities without going to the gym. Doing push ups requires no equipment- I did wall push ups, graduated to knee push ups, and then full push ups, and I think it helps the appearance of my arms and improves my posture. Doing squats and planks is another great way to use your own body weight to get a workout. I use my cast iron pans and a really full stove top kettle (the latter is great balance practice) for my weights. A full 1-L water bottle is good for starting triceps weights. Any of these activities can be done whenever you have a spare few minutes. Because you can't really "target" areas very effectively (ie doing ab exercises only to try and get a six pack is not going to pan out very easily) any of these little strength movements throughout the day will help increase your activity levels and strength.
Sprints are great, I do mine in a park in the evening when it's a bit quieter so I don't feel paranoid going all out. I also sometimes run up the stairs in my apartment for a quick study break, then walk down as a cool down.
Adding these little things, just a bit at a time, is a good way to workout without dedicating huge chunks of time to it. You can go on Mark's Daily Apple or similar sites if you want to get some workout plans if you prefer something more structured. Of course, you did mention you have a small child, I was shocked at how tired I get after hauling a 3 year old around all day. My arms are literally shaking at the end of the day, and my abs kills from having to support both of us upright when navigating the streets sometimes. So that can be a workout in itself!
on April 05, 2012
at 11:37 PM
It is possible to lose fat with only diet (although you may see faster results with cardio or strength training). "Flabbiness" is a somewhat objective term, as I still think I have some "flabby" bits at 10% bodyfat, but fat will definitely go away. Still, if you want definition or a muscular appearance, resistance training will help. Definition can be gained with bodyweight exercises, but it will be slower and the final results will be less pronounced.
Sprints are an excellent (and free and quick) way to accelerate your fat loss. Start incorporating them into your walks -- sprint to the next tree or the end of the street, and continue walking until you've recovered your breath. Then sprint to the next landmark. You may be exhausted at first, but you'll find yourself being able to go longer and faster in no time. It's also infinitely scalable, from rank beginners to professional athletes.
on April 06, 2012
at 12:32 AM
I was a rail growing up, and my bodyfat was never above 10%. I was a cardio junky from the age of about 8 years old. At 16 I added lots of weight training and put on roughly 40lbs of lean mass in a a year and a half and dropped my body fat to between 4 and 8% year round. I did and still do cardio 4-5x per week (combination of HIIT and LISS), abs for 10-15 minutes 4-5x per week, and resistance training 4-6x per week. If one can combine a clean paleo diet with restiance training AND cardio, you'll likely reverse a lot of diabetes like symptoms and build an enviable physique. Consistency and intensity is key.
on April 05, 2012
at 11:59 PM
You gotta drop the tofu. Especially because in Japan its gmo and irradiated. There are so many meat options (cheap too) in Japan. Try it and see how you feel!