old one dying, here's the new one
QTDDTOT
Luis Peterson
Michael Nguyen
fucking stomach vacuums, how do they work?
I see conflicting posts about them everywhere I look. Do they actually help your gut a bit? Are they a meme? What the fuck is the sets and reps? Do you do them daily?
Goddamn
Julian Perry
Will post this again
I haven't seen enough progress after almost three months of gym and cardio, I have lost 4 kilos / 9 lbs, and my ass looks better, but my stomach and waist look exactly the same, the progression pictures look all the same too.
So when should I start to see progress?
>5'1 130lbs, first month I was eating 1100, people told me it was dangerous so I upped it to 1300
Luke Watson
They definitely help make your waist smaller, not a meme. Sets, reps, and frequency are not that important in terms of finding a perfect routine. I would do them every day, or at least 3x a week. It's a posture exercise that doesn't get progressively harder over time so you aren't gonna overtrain from doing vacuums unless you go crazy with them. Personally I do them every day. I'll have 3 "blocks" throughout the day, and in each block I'll do 3 holds for time (this can be 10 seconds or 30 seconds, whatever you are able to do). As you get better you'll be able to suck in your stomach more and more.
You're making slow but steady progress. Even if you think the pictures look the same, the scale doesn't lie. People have different genetics with regards to body fat distribution, so you may retain a lot of fat in your stomach until you get into a lower BF% range, whereas a different person would lose their stomach fat first and then lose it from their thighs, for example. As long as the numbers on the scale are steadily dropping, you are doing something right.
Aiden Hughes
It feels like I can already do 60 seconds, I just do that 3x a week or daily?
Blake Green
Yeah, like I said, how often you do it doesn't matter that much from a not-looking-like-you're-pregnant perspective. Just make sure over time that naturally are able to have your stomach be a little more "toned" while in a resting state. You don't want to be perma-flexing but it should get easier to have some degree of ab activation when you are sitting, standing, etc.
Luke Bailey
Eat more protein, work harder.
Lucas Parker
10lbs isn't much of a difference from an overall body perspective. It takes time to see these differences. That said, 9 lbs in 3 months isn't the best of progress. You should be losing 1lb/week.
grill? Or guy? Assuming you're losing weight.
Thomas Green
grill, yeah I haven't lost that much but I was sick last week (so I skipped cardio) and we had some national festivities (so I ate a lot, tried to get lots of meats though) but I blame myself for not progressing quick enough, that being said the most I ate was 1600 in two days a week ago so I stalled.
Yeah I'm losing weight, I'm 9 lbs away from my ideal weight (maybe a little more).
Ethan Fisher
ZMA, yay or nay? And if daily dose is 2 pills and I only take 1, will I get any effects still? I'm 6.3, lank.