Hello. I am 19 years old and I weigh 75 kilograms and I am 180 cm tall. My problem is that my body looks fat and I have a small belly. I tried with home exercises such as facial, abdominal, plank, squats, but nothing happens. I do not eat harmful foods and I have reduced sweets a lot, I try not to eat fatty foods and junk. If anyone can give advice I will be very grateful.
Answers 4
Do you have the opportunity to consult a professional nutritionist and fitness trainer? Then you certainly can not achieve the desired results or at least they will guide you what you need to change in your current regimen to have a more visible effect. :) The rest is a desire for success, will and no apologies. I believe that there is something to "touch" your way of eating and training now, but an experienced person who understands his job should speak. Success!
The condition you describe is very common. Write skinny-fat on YouTube and you will see thousands of videos on the topic and how to fix the problem. In short, you have too little muscle mass and this slows down your metabolism, which prevents you from breaking down excess fat. The problem is solved by making friends with the barbell and dumbbell and maintaining a good relationship for a year or two. It's a big mistake to only do cardio as far as I know.
With the reduction of sweets and sports at home does not happen. You need a trainer and a diet. Like sports.
You say you don't eat junk food, but people often have very different ideas about which foods are harmful and which aren't. Would you describe your diet on an example day - how many times a day do you eat, at what time, what type of food and in what amount do you eat at each meal? How long and how often do you perform these exercises and for how long - daily, once a week, three times a week? How is nutrition related to training? There is no way to tell you what needs to be corrected in your regime if you do not provide more specific information.