Looking for programs geared towards a flat stomach /losing weight

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    Looking for programs geared towards a flat stomach /losing weight

    Hello I’m new to this site and I was wondering what workouts would be best along how to properly set up the pograms together to reach my personal goal

    I frequently do cardio, ab work and HITT but am also interested in combat hitt, boxing , martial arts and figheting workouts

    I’m very active and long with a very strong biker and spend a lot of time at the gym 4-5 hours but don’t know how to pair workouts

    #2
    If you're interested in losing weight and you're doing some cardio and HIIT already but not seeing results (or not happy with your results), your best bet might be to look at your diet.

    Comment


      #3
      Elittropekay You just need to have a proper diet...No matter how much you exercise,you won't be able to see the results you would have if you had it...that's all...and you don't need to overdo it...4-5 hours in the gym are really too much...even bodybuilders go there for about 2 hours max (but they work only some specific muscles).
      If you want to achieve your goal,then go for 30 Days of HIIT Advanced and Total Abs (+maybe 30 Days of Gravity).When done,pick a strenght/tone programm,such as Military Fit,Boxer Prime,Fighter's Codex etc. (https://darebee.com/pick-a-program.html)If you think that this is not enough for you,then pick another programm too ,or add workouts in your routine.
      You just need to have patience,a proper diet and amount of sleep,and a well designed programm.
      Good luck and take care of yourself! (Don't overwork yourself)

      Comment


        #4
        I see thank you very much !
        (I’m just used to going on a long bike rides so it’s why I’m there for a long time ...

        can explain what is each workout does or how building a program works ? Or what each focus of them helps focus on ?
        Cardio strength tone ?

        Comment


          #5
          Most people on this site do not build a program. We use the programs that Darebee already offers us. Now there are five Difficulties; 1 - 5. In addition there are three Levels; I, II and III, which you can approximate with the fitness test. Personally I'm a Difficulty 3 Level I person.

          Now what do the programs do and will they help you with your goal of a flat stomach?

          Cardio programs are the easiest to explain in this category. They increase your cardio/endurance and that increases your health and makes life easier. They also burn calories, but not as much as many people think. An hour of really intense cardio burns 500 kcal. (7 km of walking, jogging or running also burn about 500 kcal, I don't know how much cycling burns.) So if you're looking for better endurance cardio is your choice.

          Strength/tone programs are for building strength and coordination. Most in this category are bodyweight circuit programs. They can build a bit of muscle, but not as much/as quickly as many people wish they did and despite there being a small endurance element in most of them, they won't really make a dent calorie-wise. They will give you great body control, overall strength and, depending on the program, better posture.

          Then there are programs like Ironborn which are focussed on building muscle. They have pretty much no endurance elements, so the calorie burning will be insignificant. But the muscle building will be quicker with these. The absolute maximum under ideal circumstances for a man is 1 kg a month and for a woman 500 g a month. Considering that you need 3 kg additional muscle mass to raise your RMR by 100 kcal... building muscle to lose weight is not the way to success.

          Now to your actual goal: A flat stomach. Men tend to store their fat at the belly, so most of them will only get a flat stomach once they reach a body fat percentage of 15% or lower (below 15% is the healthiest range for men, so that's good). Women can be a lot more varied, so some might reach the flat stomach around 25% body fat, while others will have to go below 20% to reach a flat stomach (for women the healthiest range is below 20%, so this is also good).
          Though men still have it easier. Due to their larger muscle mass (testosterone does this) they can easily reach a bf% below 15% at a BMI between 22 and 24. Some men will need to go lower than BMI 22, but even then a bit more strength training and a watchful eye on protein intake will give most of those a chance to go higher in weight while staying at the same bf%.
          Women have it not so easy. We generally have to go below a BMI of 21 or even 20 to reach a bf% below 20%. The ones with less muscle will be below BMI 19 for that and some women have so little muscle that they wouldn't be able to reach that bf% goal before becoming underweight. Of course muscle building greatly helps here as well.

          How can we influence our body fat percentage?
          Firstly there is muscle building. This takes a long time and more than 10 kg of muscle for men or 5 kg of muscle for women takes a lot of time and dedication, so goals should be set reasonably.
          Secondly there is our fat mass. We control it through eating. We can very easily out-eat most amounts of exercise, so we can freely choose our amount of fat mass no matter how much we work out. Fat loss is quick; losing 1 kg per week without exercise or 1.5 kg per week with exercise is totally doable without even potential harm to the body. All one needs is a caloric deficit. 7000 kcal are 1 kg of fat, so a daily deficit of 1000 kcal will mean 1 kg of fat loss per week (500 kcal deficit will mean 500 g fat loss per week, etc). One can do this via calorie counting, or by following a meal plan (like the ones from Darebee, they're very good), doing Intermittent Fasting or any other number of diets that result in one eating fewer calories.

          Comment


            #6
            I understand now,

            Thank you Noen, Natasha and Alison for taking the your help and recommendations

            I have a better understanding of the how each Darbee programs works/ what they are designed to do.

            Comment


              #7
              Elittropekay ... welcome to The Hive, the social side of DareBee.
              Long bike rides are an efficient mode of travel. In 'good enough' weather. You will want some variety to fill in the gaps.
              Good luck in meeting your goals.

              Comment


                #8
                Do you happen to know if HITT/boxer prime/fighters and combat hitt has agility cordination drills like spartan trials?

                Im not familiar with the program and was wondering what it’s layout is for as it seems like HITT and the fighting ones and strength toning


                Thanks again for answering my questions.

                Comment


                  #9
                  I think that Boxer Prime could fit most of your desiderata, but it's the hardest program (*) on darebee. However, you have to consider your fitness level. It's hard from a cardio and strength requirements.





                  (*) I cannot judge Power Cardio since I do not do it

                  Comment


                    #10
                    Thank you very much !

                    Comment


                      #11
                      I apologize I meant flat as in toned stomach /lean as I do HITT Tabata and boot camp programs at the gym,

                      l just need strength ab work and I’m wondering instead of the program if there were any workouts geared towards that

                      Comment


                        #12
                        https://darebee.com/abs-100-workouts.html

                        Elittropekay check this link out. It covers all the ab basics. And, as one fellow bike rider to another, keep doing the stationary bike riding/outdoor bike riding. It is great for helping with weight maintenance and mood. Definitely riding for an hour or more is ideal while of course working up to that.

                        Have fun

                        Comment


                          #13
                          KalePower

                          ​​​​​​​oh i didnt see that


                          ,
                          do you have any personal favorites from this list that you would recommendation to me based on my goal along with eating right

                          you seem to be more familar and experienced with all the workouts

                          Comment


                            #14
                            Hello Elittropekay Sorry for the delayed response. I was home visiting family and then celebrating Thanksgiving. I was actually "in" Minnesota a few days ago on Amtrak. I am from Wisconsin and am living out West right now and head home twice a year on the train to visit home.

                            On to the fitness question. The way I use the Ab workout collection is I focus on the "burn and build" ones since I want to remove belly fat. I like to focus on the HIIT ones and any ones that contain planks and jumping jacks. I really have fun doing jumping jacks.

                            For some specific support here. I am trying to eliminate belly fat too. I think many are, but everyone has their own way of doing it. I refuse to "go" to my diet for the answer since I eat pretty darn healthy anyway and do not want to restrict anymore. Also I refuse to count calories. So I "choose" to use workouts only to transform my body. It does take a while but I think it is way faster than trying to "fix" my diet, backsliding so many times and having to go back to the beginning. I suggest you pick something that ignites some full throttle enthusiasm inside your soul workout wise, and just remember to keep things varied.

                            Now on to biking... it is an awesome way to get workouts in. I bike a lot- on a good week I probably am on the bike 10 + hours a week. Lots of hours training means that the brain is super happy and you can be a super productive person. So if you like spending lots of time at the gym, do it.

                            I hope I was helpful a bit. All of this takes time, and I think the thing that takes the most time is just getting our brains on board with what works for us. And that is where the patience is needed.

                            From one midwesterner to another, please let me know if you have any other questions.

                            Smiles

                            Comment


                              #15
                              Originally posted by KalePower View Post
                              Hello Elittropekay Sorry for the delayed response. I was home visiting family and then celebrating Thanksgiving. I was actually "in" Minnesota a few days ago on Amtrak. I am from Wisconsin and am living out West right now and head home twice a year on the train to visit home.

                              On to the fitness question. The way I use the Ab workout collection is I focus on the "burn and build" ones since I want to remove belly fat. I like to focus on the HIIT ones and any ones that contain planks and jumping jacks. I really have fun doing jumping jacks.

                              For some specific support here. I am trying to eliminate belly fat too. I think many are, but everyone has their own way of doing it. I refuse to "go" to my diet for the answer since I eat pretty darn healthy anyway and do not want to restrict anymore. Also I refuse to count calories. So I "choose" to use workouts only to transform my body. It does take a while but I think it is way faster than trying to "fix" my diet, backsliding so many times and having to go back to the beginning. I suggest you pick something that ignites some full throttle enthusiasm inside your soul workout wise, and just remember to keep things varied.

                              Now on to biking... it is an awesome way to get workouts in. I bike a lot- on a good week I probably am on the bike 10 + hours a week. Lots of hours training means that the brain is super happy and you can be a super productive person. So if you like spending lots of time at the gym, do it.

                              I hope I was helpful a bit. All of this takes time, and I think the thing that takes the most time is just getting our brains on board with what works for us. And that is where the patience is needed.

                              From one midwesterner to another, please let me know if you have any other questions.

                              Smiles
                              its quite all right, ive been working busy eailer due to the thanksgiving holiday and am i just enjoying my day off


                              thank you for the help, i recently just started doing hitt advanced and gravity am now on day 5 along with some tabata style bike rides and eating healthier smaller meals
                              once im done i'll have to look at the burn and build. I'm somewhat interested in combat hitt/boxer prime due to a character i really want to cosplay along with looking good!

                              oh WI? That's cool, i have relatives in Wisconsin

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