Can I exercise to lose flab without losing weight please?

[AmandaGeorge]

I got weighed at the end of July and the nurse told me that I needed to put on 2kg of weight, so since then I've stopped doing the sit-ups, leg raises and laps and I'm really missing my nightly exercises especially.

Can I put the sit-ups and leg raises back into my bedtime routine to lose the flab without losing weight so that I wipe myself out and get to sleep quicker instead of tossing and turning and having to resort to reading magasines before my brain relaxes enough for me to sleep please?

I'm still gonna hold off on the laps until I've got the blessing of the nurse again, but I need something to wipe me out and help me to shut down for the night.

I sleep more soundly, for longer and I wake up feeling a lot better when I do the sit-ups and leg raises, but I don't want to lose any more weight.  What do you all reckon I should do please?

Thank you!

[cathm]

Hi @AmandaGeorge 

I would think exercises that are more strength-related such as sit-ups and leg raises would be fine for the situation you present below 😊 

[AmandaGeorge]

Fantastic!  Thank you so so much, @cathm - I did my first 'marathon Monday' stroll with the puppy for the first time in 3 weeks this morning, so that and being able to re-start my nightly exercises again for the first time since July will hopefully wipe me out so much that I fall asleep almost instantly tonight... thank you so so much!  Having the spread that is very calorie dense will hopefully increase my weight too!  lol

[Heybales]

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@AmandaGeorge wrote:

I got weighed at the end of July and the nurse told me that I needed to put on 2kg of weight, so since then I've stopped doing the sit-ups, leg raises and laps and I'm really missing my nightly exercises especially.

Can I put the sit-ups and leg raises back into my bedtime routine to lose the flab without losing weight so that I wipe myself out and get to sleep quicker instead of tossing and turning and having to resort to reading magasines before my brain relaxes enough for me to sleep please?

I'm still gonna hold off on the laps until I've got the blessing of the nurse again, but I need something to wipe me out and help me to shut down for the night.

I sleep more soundly, for longer and I wake up feeling a lot better when I do the sit-ups and leg raises, but I don't want to lose any more weight.  What do you all reckon I should do please?

Thank you!

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You are eating too little. And I doubt greatly those workouts are burning that much anyway such that stopping them is going to change the situation much. Except a good nights sleep.

I think you have a misconception that exercise causes weight loss.

If you need to stop losing weight, you can indeed keep eating the amount you do and stop being as active - daily and in exercise.

Or keep doing what you want and eat more.

Life lesson for weight management there.

The desired effect is called recomposition in case you want to research it.

Losing body fat while gaining muscle - it's the only way to do what you desire - to lose fat and keep weight the same.

It is much slower than fat loss only, and slower than normal bulking for adding muscle (and fat).

Also - the reason it works is because the body is using extra energy and nutrients from what you eat, to expend on building this muscle your workouts are requesting, and using fat as the reserve energy source for daily stuff.

A woman in a progressive weight lifting program eating in surplus (so gaining muscle and some fat) can gain 1 lb muscle in about 2 weeks. And some fat weight too.

Eating at maintenance so no weight change - doing recomp - about 1 lb in a month.

But does leg lifts and sit-ups do what a progressive weight lifting program would do - pushing the largest muscles in a way that requests the body to build more of them?

No.

Thinking about the muscles used - I'm betting you wouldn't actually even want bigger muscles there that are being used.

Do them because they help you, but those are not using the largest muscle groups (legs, back, chest) in a frequent overload workout that would ask the body to make more of them.

Usually there are so many reps when doing those it's moving closer to cardio than strength training.

Just to be aware. They sound like they are great for you for other reasons - but they aren't going to help you maintain weight and lose fat at the same time, nor gain the extra weight and not add fat.

[AmandaGeorge]

Thank you @Heybales - so basically I could have been carrying on with the sit-ups and leg raises, reducing my flabby bits (stomach and thighs) and still, potentially, have been putting on weight?  My body is gonna be totally wiped out tonight after the marathon Monday strolls with the puppy today as well as starting the exercises again!  Fingers crossed that I'll be asleep before 11pm and awake later than 5am again from now on then!

[Heybales]

Well - you can't spot reduce either.

You can make underneath the fat firmer muscle, but you still won't see it until the fat is gone.

If you gain weight it's going to be fat, because you aren't doing a routine that calls for more muscle.

[AmandaGeorge]

Thank you @Heybales 

I did the sit-ups and leg raises last night and as predicted I fell asleep within minutes and I woke up this morning feeling better than I have done since I stopped doing them.  I still woke up at 5am this morning, but that was 'cos I needed a wee and I went straight back to sleep for an hour when I went back to bed, so hopefully I'll be able to function today better than I did yesterday lol

[Corney]

AmandaGeorge:  Combining aerobic exercises when the intensity of the workout maintains your heart rate within your target zone( 220 minus your age X 75%) for at least 30 minutes starts to burn off fat as the energy source instead of carbohydrates.  If you also add exercises to build muscle maintains and/or increases muscle mass.  Muscle burns calories 24 hours a day.  I hate repeating myself, but here goes; people who say they want to lose weight should want to lose body fat thus decreasing their percent body fat and increasing lean body mass.  Muscle weighs more than fat, so by decreasing your percent body fat and increasing lean body mass you can add weight by becoming more physically fit.  You may want to add weight training to the sit-up and leg raises for a more complete fitness program.  Good luck!

[AmandaGeorge]

Thank you @Corney - I need to increase my weight by 2kg rather than losing it so that the nurse doesn't have to waste a referral to a dietician at the hospital.  For cosmetic reasons I wanna get rid of my flabby/fat belly (after being bed-bound in hospital for 3 months back in 2002-2003) and my wobbly thighs (from having to inject into them 6 days a week for medical reasons as a child).  Thankfully I haven't lost any more weight as of 2 weeks ago, but I haven't put any more on either unfortunately.

After re-starting the sit-ups and leg raises, I've read literally 3 pages of a magasine the whole time since I restarted them, rather than 3 magasines and a third of a book every week when I wasn't doing them, so my body still seems to need the final push just before I climb into bed too.

I walk our dog for about 50 minutes every morning and about 30 minutes every evening so hopefully that is helping to burn off some of the flab without making me lose weight too.  I've stopped doing my hourly laps of the downstairs of our house and small back yard too, just until I've got the blessing from the nurse after increasing my weight.  I'm aiming to turn my FitBit daily calorie count graph red every day too lol

Thank you so so much for your help, I really appreciate it.

[AmandaGeorge]

Woops!  Only just seen your reply too, @Heybales!

Bearing in mind that I'm disabled and very unsteady on my feet at the best of times, what sort of exercise (other than walking our dog using my quad cane, sit-ups and leg raises which I do on the bed each night) can I do to increase my muscle mass please?

Thank you so much!

[Heybales]

You are in a very tough spot, no way around it. But you sound like you've been in tough spots before and look where you are now, and you want to keep going - so keep it up!

Want to lose some fat, but not supposed to lose weight, but gain it.

As a woman cannot add muscle mass that fast anyway even if doing all things to the best (2 lbs monthly in prior comments), in your situation it at least sounds like you aren't really starting with much anyway, but it's going to be much slower.

But not as fast as nurse will want, not without it being fat weight.

So you have competing goals you might say, along with limitations that make any of the goals really difficult.

You can't spot reduce where the fat comes off - though you are likely down to the genetic location that is last anyway.

Your exercise by itself without being in a diet to lose weight is not going to cause fat loss anyway.

Your exercise while beneficial in many regards, it's not using the type of muscle that really grows more by the workouts it's getting - nor would you want it too probably if I understand what you are doing.

Is this the leg raises you are doing?

https://exrx.net/WeightExercises/HipFlexors/BWSeatedLegRaise

That muscle used, and abdomen for situps, is not where your muscle mass is going to come from.

If you can get to the floor and back up and it's safe for you - I'd recommend front and side planks to help wear you out at night, with benefit they'll help the core more, which will be helpful for life and what I'm about to suggest.

Legs, back, and chest. Those are your biggest muscles that have the most potential for growth to add weight. Other muscles will be used merely to work those big ones.

Think of how the forearm is used to build the bicep with curls - but which one really gets bigger.

Are you limited to body weight workouts by equipment you have available.?

Can you get to the floor and back up again safely when done? Or better laying back on couch/bed?

Can you balance with something and still attempt like deep knee bends or similar?

Those answers will suggest what can be done.

[AmandaGeorge]

You are so right about me being in tough spots before, but my stubborness is what has seen me through so far lol

Nope, they are not the leg raises I'm doing... haven't got enough balance or space in the house to do them.  My leg raises are literally just laying flat on the bed and lifting each leg up, still straight, as far as it'll go then lowering my leg again.  I feel it in the back of my thigh when I do them, but not the top or sides at all... have I been doing them wrong then please?

I can get onto the floor, easily enough, I just can't get back up again 'cos my legs are so weak and unsteady unfortunately, that's why everything I do has to be doable on a bed  😞

Literally the only equipment I've got available is my quad cane, stairs, hall walls and the bed and I can't afford to get anything else right now unfortunately  😞

I can't get onto the floor and back up again safely, but the bed is no problem and would be ideal if you can help me with exercises I can do on that?  Please?

I could try the knee bends in the hall, but would only be able to manage 5-10 of them on a really good day atm.  Saying that though, since about the start of the year kinda time, I've gone from 75 sit-ups and 50 leg raises to double that now... just very slowly, but it's definitely happened!

[Heybales]

Excellent progress on what you've been doing - shows that stubborn nature which will be good incorporating resistance training.

Sounds like doing straight leg raises like this, perhaps 1 leg back to flat before the other goes up?

https://exrx.net/WeightExercises/HipFlexors/BWSimAltStraightLegRaise

Back of leg is hamstring and a muscle not used to lift leg, but that movement is stretching it.

The muscle used is smallish illiopsoas. A small bit of quad used to keep leg straight until approaching vertical.

https://exrx.net/Muscles/Iliopsoas

I'd suggest doing this in the bed before sleep instead of what you do now, to strengthen your core, and you control the timing to make it harder when it feels easier. Start with sides, lock your shoulder tight don't just slump down, and go for however many seconds you can, which will get longer. Do 2-3 cycles through if you can. These will use the same muscles as what you are doing now, and more. Should make you just as tired. Read the info on it for how to make easier at start if needed.

https://exrx.net/WeightExercises/Obliques/BWSidePlank

https://exrx.net/WeightExercises/RectusAbdominis/BWFrontPlank

Start out this section of resistance training with fact if there are any concerns you need to check with medical professional about anything here messing with anything you are dealing with.

Bed is fine for other exercises too, or a chair, just may want to spread them out in time so as not to get sweaty at one time. Like 1 or 2 in morning, 1 or 2 at night, 1 or 2 in evening. After your walk to be warmed up and blood flowing would likely be better.

But each movement should be done until it difficult as long as it's not causing an issue with existing problem.

Going to take advantage of that balanced hallway squat too, whether wall on both side, or close behind you, or in door frame with hands remaining on frame to assist if needed. Whatever is safest.

Here's a routine to look over, and let me know if anything would be a problem with current conditions.

This is every day alternating the routine, skip 1 day a week.

So Push one day, Pull the next, Push/Pull, Push/Pull.

Attempt whatever reps until difficult, rest 2-3 min, and do again, just 2 sets. Maybe 20-25 minutes total time daily - divided out through day as suggested.

This gives 6 days of workouts. You'll need some paper to make note of how many reps you do and the progress you make, along with the movement and order.

1st week only 1 set. Maybe only 2 days total. Go slow and confirm form is good always.

2nd week 1 set, 4 days total.

3rd week 1 set, 6 days total.

4th week 2 sets on the 6 days and move forward from there. If sore (good) should be recovered in 2 days for next one using same muscles.

You will likely need to eat a bit more, but watch your weight over the weeks and eat more as needed. And if you are sore and gain some weight, maybe visit the nurse that day and get a weigh-in so they see you are gaining. Even though it is only water weight, just don't tell the nurse.

This will push your muscles - first your body will train to use all the muscle you got, improving nerve responses to do so - then as you continue to push it down the road, it will feel the need to make more muscle.

I think these all can be modified for chair or bed (except squat). You will need an empty milk jug or similar filled with some level of water as your dumbbell.

Push

Quad - squat - https://exrx.net/WeightExercises/Quadriceps/BWSquat

Chest - pushups - https://exrx.net/WeightExercises/PectoralSternal/BWPushupKnee

Glute - single or double leg hip bridge - https://exrx.net/WeightExercises/GluteusMaximus/BWLyingHipExtension

Calves - single or double calf raises - https://exrx.net/WeightExercises/Gastrocnemius/BWStandingCalfRaise

Delt front - seated shoulder press (water jug) - https://exrx.net/WeightExercises/DeltoidAnterior/DBOneArmShoulderPress

Pull

Back lats - isometric lying pullup (using edge of bed to pull, front down, but no movement, arms at half-way point in video) - https://exrx.net/WeightExercises/LatissimusDorsi/BWPullup

Hamstring - back bridge - https://exrx.net/WeightExercises/ErectorSpinae/RearDeclinePlank

Back general - lying 1-armed row on edge of bed (water jug) - https://exrx.net/WeightExercises/BackGeneral/DBLyingRow

Delt side - 1-armed sitting upright row (water jug) - https://exrx.net/WeightExercises/DeltoidLateral/DBSeatedUprightRow

[AmandaGeorge]

Thank you so so much for all these ideas, @Heybales!  I really appreciate your support with this!

Yep, that first link is exactly what I've been doing, but doing 20-25 leg raises with each leg before swapping over... have I been doing them wrong too please?

I'll try and remember to give the new routine a go starting on Monday, so that I can keep track of which day I'm pulling and which day I'm pushing lol

I've got a couple of 1.5 litre bottles of still-sealed water in the kitchen... could I use those instead of the jug maybe?

I'm gonna be sooo exhausted but that's what I need and it'll hopefully go some way to rebuilding the strength and confidence I lost while I was in hospital (Neurology ward) for those 3 months!

[Corney]

AmandaGeorge: Sitting exercises using Thera-Band for resistance to arms
and legs, Isometrics. But if you are using leg raises and situps to spot
reduce it won't happen. Where body fat is deposited on our bodies is
generally determined by our genetics. To lose flab in a certain area it
must be removed from the entire body first.

[AmandaGeorge]

Thank you @Corney - I'm learning so so much here!

[AmandaGeorge]

Just got back from the "marathon Monday" morning stroll with our senior puppy and remembered to start doing the new exercise routine, starting with the squats - oh boy did my knees and thighs feel it lol  That's a good thing though, but I'm gonna keep it at 10 squats until my body starts getting used to it then I'll increase it to 15 and build up slowly from there.  The planks in bed tonight is gonna be a *real* shock to my body, but hopefully the new routine will help me to lose the flab in my stomach and thighs while still gaining weight. 

My calories in were significantly in the red four times last week, compared to my calories burned and still in the red but slightly below my calories burned the other two days, so hopefully that'll mean I get some weight put on me when I next go to see the nurse so that I don't have to waste the dieticians time or an appointment slot.

[Heybales]

Just FYI on the leg raise example - you were doing it an alternative way, but still fine for what you were doing.

The planks to replace it will be interesting if it's more challenging.

The squats is fine starting small, as is the case with all of these new movements, start small reps.

But do not build up from 15 going higher - you'll just be turning it into a cardio thing and cardio doesn't build new muscle.

Add more sets with rest between, once you can do 4 sets on anything with 15 reps, see about adding weight.

Whatever containers you have are fine - that's 3 lbs in the water bottles then.

Probably be useful to start confirming form is good too, especially that squat start now and going forward.

Here's nice one that examines what your body could be limited by and how to tell and what to use.

https://youtu.be/ubdIGnX2Hfs

I want to emphasis again what a couple of us have stated - just because your phrasing sounds like you believe it's possible - and you need to have correct expectations.

You cannot spot reduce.

"hopefully the new routine will help me lose the flab in my stomach and thighs while still gaining weight."

It will not.

The rate at which you can lose fat is SO much faster than the rate you can gain muscle.

But since you are not supposed to lose weight - so will NOT see appreciable change for a long time out.

Sorry to disappoint now, but better to have correct expectations now instead of getting discouraged and stopping what may be about the only routine that could make a difference.

[AmandaGeorge]

The planks were weird last night... I managed the left side and front planks OK and I could maybe do an extra 5 seconds of each already, but as soon as I turned over to do the right planks I couldn't keep my balance at all!  Does that mean that my right side is my weak side, please?

Watching that video it's no wonder that I struggled to keep my balance with the squats yesterday morning... my feet were together in front of me instead of hip-width apart!  Gonna put my legs hip-width apart when I come home with the puppy after our morning walkies and see if I'm more stable then... I certainly am with my feet apart when I pick up her poo!

Daft question alert!  How do I separate the sets, please?  If I do 15 squats or planks in the first set, what do I do between finishing the first set and starting the second set, please?

Other than my flabby stomach and thighs, literally the only other slightly fatty bits I've got on the rest of my body are my upper arms (Steve says they're my triceps), calves, and chest.  I wouldn't mind shrinking them, but if I lose fat anywhere else I'll literally be skin and bones like I was when I was rushed into hospital on Christmas Day 2002!

I just want to be able to fit back into size 10 clothes again 'cos that's the right size for my height and what I was wearing before I became disabled in 1999.

[Heybales]

Great work on those planks. Keeping balance would be a function of the shoulder muscles - so may be weaker on that side. This will be good strengthening for them too.

And recall I said doing both sides first since that is only 1 elbow down for support and takes more energy, leave the face-down as last since 2 elbows for stabile while more tired.

You rest between sets, 1-3 min. Could watch the video on good form again, could watch a video of yourself doing a set to confirm good form, some walking.

For planks doing the other sides is the rest, so just enough to get your breath, and make sure shoulders aren't hurting.

Like if waiting 15 sec between allows you to do it for 10 sec longer - that's better for planks. That's how you increase the load on them - go longer.

But think about this - if doing it for 60 sec total wiped you out you couldn't do another, it would be better to do 2 sets at 45 sec each, or 3 at 30 sec each. 90 sec under load is better than 60, right.

Same with the other movements - 3 sets of 15 would be better than 1 set of 25 if the 25 wiped you out so bad couldn't do anymore. And once the reps is easy grab that water for extra weight!