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Squats and deadlifts are your best overall compound exercises. I do machine leg exercises to warm up for squats and deadlifts. I do leg extensions and leg press one leg at a time because I found I was focussing on one leg due to knee issues.
Focus on the assisted chinups/pullups and at the same time try to do sets of one rep unassisted. They are a great compound exercise.
If you're a serious lifter, you will include bench press, pullups, squats, and deadlifts in your workout.
Skip the sauna. How many more sets could you do in that time?
I use leg press machine, hack squat machine, seated/Lying leg curl, seated calf weight exercises. I do bench press flat and incline. Sauna doesn’t use a lot of my energy.
20% is what is showing up on the smart scale. I heard it’s not accurate. My waist is 30”. How is this fat? I read over 24% is considered fat. What kind of cardio should I do? How much should I weigh?
I posted my blood test results in the other thread. Blood pressure is normal but not 120/80 always.
Well, unless the "smart scale" has calipers to check belly fat, or weighs you both in water and air, its estimates of body fat are likely to be BS.
So, we really don't know how much fat you're carrying.
I still say that your exercise routine is way too light on aerobic exercise, which is key to longevity and the maintenance of physical and mental vigor with increasing age. There's nothing WRONG with lifting weights! But you need to be focusing on blood pressure, blood fats, glucose level, and cardiovascular fitness, not whether your abdominal muscles are visible.
For that matter, if you're 45 years old the likelihood is that your body has long since established the abdomen as a place to store excess calories in the form of fat, so eliminating superficial fat from that area is likely to require true starvation. Again, I think you're focusing on the wrong thing.
Well, unless the "smart scale" has calipers to check belly fat, or weighs you both in water and air, its estimates of body fat are likely to be BS.
So, we really don't know how much fat you're carrying.
I still say that your exercise routine is way too light on aerobic exercise, which is key to longevity and the maintenance of physical and mental vigor with increasing age. There's nothing WRONG with lifting weights! But you need to be focusing on blood pressure, blood fats, glucose level, and cardiovascular fitness, not whether your abdominal muscles are visible.
For that matter, if you're 45 years old the likelihood is that your body has long since established the abdomen as a place to store excess calories in the form of fat, so eliminating superficial fat from that area is likely to require true starvation. Again, I think you're focusing on the wrong thing.
No calipers on it. What about my training for gaining muscle mass? Glucose level is normal.
There are million hours of advice on YT. What do you mean? How much should I weigh?
The same as I do, as you and I are same height/weight.
Whatever measurements you're using for BMI are highly inaccurate, as I'm around 8-10% at 160lb.
That athlean-x channel has a number of vids on this topic, abs are best trained daily; only takes 10 minutes. But diet is more important, all this is covered.
The same as I do, as you and I are same height/weight.
Whatever measurements you're using for BMI are highly inaccurate, as I'm around 8-10% at 160lb.
That athlean-x channel has a number of vids on this topic, abs are best trained daily; only takes 10 minutes. But diet is more important, all this is covered.
So training abs daily will get my abs more visible and/or lower body fat?
the battle is waged in the gym
but the war is won in the kitchen
when it comes to abs.
20% BF is very average. At 14% your abs will be good enough to go shirtless at the beach/pool.
at sub-12%, you'll have a six-pack, and if and only if you make it a year-long obsession, and you get down to 9% you can have the eight-pack. But your face will change, you will lose fat in your cheeks and jaw and jowls and you will look older.
The first 5% BF loss, is easier than than the next 5%, not gonna lie.
the battle is waged in the gym
but the war is won in the kitchen
when it comes to abs.
20% BF is very average. At 14% your abs will be good enough to go shirtless at the beach/pool.
at sub-12%, you'll have a six-pack, and if and only if you make it a year-long obsession, and you get down to 9% you can have the eight-pack. But your face will change, you will lose fat in your cheeks and jaw and jowls and you will look older.
The first 5% BF loss, is easier than than the next 5%, not gonna lie.
If you had opened the link to the thread I posted, the advice is the same. The fitness and supplement industry is making billions of dollars a year fooling people into thinking that they can get rid of their abdominal fat by simply doing exercise (HIIT) and weight lifting. Once you reach a certain age, those abdominal fat deposits are exceptionally resistant to change. Sure, one can reduce the size/appearance of the belly fat but that is due to water loss and subsequent shrinking of the fat cell. But the fat cells are still there and if there's enough of them it will still obscure a six pack.
Only through cosmetic surgery or powerful drugs can one truly get rid of abdominal fat so that the six pack shows.
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