Hi everyone,

Is there anything you'd recommend me to do? I mean, the process?

I am 21, almost 5'11 tall, around 65-67 kilos, and have a BMR of around 1242.31.

I try to do basic workouts (crunches, push ups, etc) at night after dinner but that time I feel so tired and feel like I have no energy in my body. Any leg workout I do, my knees start to hurt quite a bit. While doing crunches, I have a slight back pain which makes it quite hard to do any core exercise.

Plus, I look tall and more or less skinny but my belly is sticking out a bit... it's not really visible but I feel embarrassed of myself because of that.

I am just a bit lost. I want to be fit but it seems impossible now.

Usually I start workout at least 2 hours after any meal. If not, I will easily feel like want to throw up.

Warm up first & don't push yourself too hard.
Increase intensity bit by bit.

To overcome the knee problem i wore the knee guard. The back pain only occurs when I over do the crunches/situps.

Gain some weight & get training coaches.

Don't workout immediately after a meal. Give yourself some time to digest the food. You feel weak cause all the blood is pumping in to your stomach to digest all the things you've eaten.

If crunches feel painful, which it shouldn't cause the aren't the hardest core exercise, try lying knee lifts instead. To do a lying knee lift, lie on your back with your knee up at a 45 degree angle then lift it up you legs towards your stomach then bring it down however don't let your feet touch the floor. Keep them at least 2 inches above the floor while still maintaining 45 degree angle before lifting back up again.

The lying knee lift will not only work your core but also your glutes and is better than the basic crunch.

I'm no expert here but i think u have to analyze ur situation further.

Do u also feel tired at those said exercise hours (after dinner) even though u don't exercise? Sometimes it's a lifestyle problem, and boy, we all kinda feel sleepy after a meal right?

As for ur knees, since u didnt mention squats, i think it arises from ur daily activities, this u would have to analyze.

Back pain during crunches is perhaps u use ur lower back to lift urself instead of using ur core, usually a byproduct of situps. Think the right form is that ur upper torso should raise by about 30 degree and must not feel any strain in ur neck. Avoid sit up, go plank, start slow, if all u want is only 6 packs...

Again, just my 2cents, definitely not an expert here.

Add: Our body doesnt convert food to energy so fast too, try to wait for half an hour - 1 hour next time

This post has been edited by Lionel90: Sep 8 2016, 11:29 AM

Trying to list out general and possible factors base on my experience.
- crunches is not core exercise, it is abs exercise, core != abs, and it doesn't help in removing your belly fat
- for knee pain, check our form, i assume if you do body weight squat, check your feet angel, there are much more possible issue https://www.youtube.com/watch?v=zvGr7wXQfwE
- daily activities also can affect your body, this one you need to analyse with physiology knowledge, you can learn more from this channel https://www.youtube.com/user/GuerrillazenFitness
- check your standing, sitting, sleeping, walking posture, make sure it is alright because these are the most overlooked factors, you exercise for at most 2 hours a day, but stand sit walk run sleep for the rest of the day

just my 2cents

This post has been edited by helven: Sep 8 2016, 11:56 AM

No energy? Not enough food buddy. Yr height n weight suggest u haf high metabolic rate. Im 5 foot 10 71kg which is similar to u. Bmr 1700++ kcal. U cant be 1200 lol

Well, I eat two slices of bread every morning with a cup of tea and then my only proper meal is the dinner. And the Bmr thingy, I am not sure because I got it from a website.

Yeah, I can do the knee lifts. Thanks for suggesting that.

I just feel tired no matter what because of a busy day.

Well, I walk for 4 kilometers everyday (not jogging but simple walking from Lrt to work and back).

Guess I'll work on my positioning in crunches then. I do not know about 6 packs but I don't want a excessive belly too. haha

your problem is...u have a lot of problem

but srsly, u just need to make exercise fun
follow youtube exercise or turn on music when u do it
or give yourself a non-food reward once u complete

That really is not working on motivating and/or helping.

"Non-food" reward? lol What does that supposed to mean?

Watch this before gym.... I HAVE THE POWER!!!!! LETUP!!



Problem solved.

Hmm, we all would need to work too, seems u need some motivation to give u the 'strength', but u might try and rest a while after meal before u start working out. Think u can easily find motivation in the form of physique of others, plenty here in LYN if u look around . But then on days u are terribly tired, dont force yourselves on it, it should be enjoyable, otherwise it is a short term hobby

Walking won't work your knees, but stairs would, though i doubt u have to take that much steps on stairs to make it that bad, maybe u need to seek professional consultation to solve it for once and for all.

Spot reduction is a myth bro, u cant target a specific area of fat to burn off, just take care of diet and since there is already physical activities: workout, walking etc u should be in good shape i assume?

anything la
can watch fav drama or buy something u like
as long as u dont reward yourself with food

for me, i'm lazy to workout/train
so i sign myself up for tournaments then i train for it.

Do feel tired or lazy?
There's a difference
you are only 21, you should not be feeling tired after a full day
get a medical check up

people always say spot reduction is myth
but 2 days of situp (a total of 200) and i can firm up my abs , can even see the difference in 1 day
so its more like toning it, not reducing anything

Haters are gonna hate. Ignore them. Results speak for themselves!

If it's a guy with low %bf where the abs muscles would be visible then yes.

But spot reduction refers to reduce body fat in a targeted area, so we're talking about different cases?

Of course if u wanna build up ur abs, training your arms is not the way to do it

How am I hater now...?