Hello! I really hope you post the topic because it's important for me to read some tips. Thanks! I am a 19-year-old boy, 83.77 meters tall. Over the years I have always been interested in many sports, but mainly I watched .. before as a child I thought that if I want muscles I have to do push-ups, I want abdominal muscles - abdominal presses and so I did and maybe it was not quite a loss of time, because I have maintained my shape slightly and I have not relaxed completely. At the beginning of 2019 I decided to start a more active life and train more .. the truth is that I liked myself, but I wanted to look even better and for this purpose I started going to the gym every few days, I ran 2 times a week and for a start I reduced my diet because I wanted to get rid of the abdominal pressure by melting the excess fat. Only 2 weeks ago I heard about a calorie deficit, I dug around, read, watched some videos and decided to get started. I started eating fewer calories than I expend and when I say that I don't mean that like some lazy grumbler I stopped eating or starving ... on the contrary! I eat enough - breakfast, lunch and dinner, and sometimes even an afternoon snack. I think that in two weeks there is some minimal progress, because I started taking pictures in a few days and maybe I have about 4 pictures ... the first and the last definitely have a difference. Now I generally look at how to burn more calories and do a lot of activities such as cleaning the house, going out more often, walking, running, doing cardio ... I even bought an exercise bike at home and I burn a lot of calories there. In general, I move regularly while at the same time eating a variety of foods to get what I need, and I forgot to write a little above that I took protein before I discovered the deficiency and now I drink protein and also creatine. My question is how long will it take to show my abdominal press and will it happen at all? Thanks in advance for the advice and I will again ask the editors to post my topic because it is important to me. There were several similar topics, but still each person is different and for each different advice.
Answers 3
Well done, although you're pretty good, I'm 180 cm and 82 kg, now I'm trying to lose at least 3-4 kg. I limit calories to 2,000 kc per day, I try to go to the gym after work for at least an hour - an hour and a half. I eat more protein so that I don't lose muscle mass, if I get very hungry I make a cabbage salad - it has almost no calories as long as you don't add oil :)
Take a sewing meter and measure your dimensions. If you don't like it, find another one on the internet. But, his idea is to calculate your body fat percentage. In order for the plates on your abdomen to appear, you need to reach a percentage of fat between 6 and 9% - it really depends on the person.
From the author - To number 2 - Thanks for the advice, I did it and I think I answered a lot of questions, and to H1 - Thank you! Keep training and you will see results.