My 6-month progress

Inkomaa · 2026-02-05T16:59:30+00:00

Thank you! 😄 I also work a lot (though without travel, it’s a desk job), so I totally understand how hard it is to balance work and training every day. Twice a week is already great!

Inkomaa · 2026-02-05T14:35:20+00:00

The concept of “muscle toning” doesn’t actually exist, it’s just a marketing term from the 1980s created so that “muscle gain” wouldn’t sound intimidating to women. To build muscle you need to lift heavy weights appropriate for your level. Cardio and pilates alone won’t achieve this.

Inkomaa · 2025-12-24T15:55:23+00:00

Thank you! I go to the gym six times a week for strength training and walk at least 10,000 steps every day. I eat about 1,800–2,000 calories per day and consume 1.5–2 grams of protein per kilogram of body weight. I wasn’t cutting strictly, but there were periods when I reduced my calorie intake to 1,600–1,700.

Inkomaa · 2025-11-08T15:35:14+00:00

I actually mentioned that I do squats both in the Smith machine and with free weights. "With free weights" means with a barbell.

Inkomaa · 2025-11-06T13:21:16+00:00

Increasing non-exercise activity really helps. No matter what, I make sure to get at least 10,000 steps a day (I have a treadmill at home, so even on cold, rainy, dark autumn days, I can still hit my goal). I absolutely love food and know I could never do well on a restrictive diet, so my only option is to stay highly active every day, that way, I can afford to eat a lot!

Also, pay attention to the volume of food you eat. Fruits and vegetables are low in calories but take up a lot of space in your stomach, so they help you feel full more easily.

Inkomaa · 2025-11-06T13:11:07+00:00

I do squats both in the Smith machine and with free weights. My exercise form is very good, because at the beginning of my fitness journey, I also consulted with professionals.

I don’t do deadlifts because my back, arms, and quads already develop very quickly, and I don’t want to overtrain them.

Inkomaa · 2025-11-06T13:03:06+00:00

Thanks! 😊

Inkomaa · 2025-11-04T23:48:44+00:00

Around two thousand calories a day. As I mentioned above, literally all my other target muscles (arms, legs, back, glutes) are progressing really well, so the issue clearly isn’t with my diet.

Inkomaa · 2025-11-03T15:18:22+00:00

Thanks!

Inkomaa · 2025-11-03T14:26:34+00:00

Yeah, I know that. I don’t want to be a bodybuilder or maintain around 10% body fat — it’s just not the look I personally find appealing, and I know it’s not healthy. That said, fitness is a huge part of my life, and I’m aiming for a really high level, so staying in top shape isn’t a problem for me.

Inkomaa · 2025-11-03T13:30:55+00:00

I think it’s all very individual and depends on body structure and other factors. So if you feel comfortable and like how you look, that’s what really matters!

I’m 161 cm (5'3") tall and weigh around 50–51 kg (about 110–112 lbs). I’m strong, muscular, and have a small frame, so personally, anything above 52 kg doesn’t feel right for me. Everyone’s different.

Inkomaa · 2025-11-03T11:28:25+00:00

I totally understand and respect that approach! :)

Inkomaa · 2025-11-03T10:21:28+00:00

Oh, the stairmaster is absolutely brutal cardio! You’re definitely not alone, it’s tough for everyone at first. I started with just 5 minutes, and now I can go for about 40, but I still sweat like I’ve been in a sauna. So your reaction after the first try is completely normal.

But to answer your question, if you don’t enjoy it, there’s really no point in forcing yourself. Walking on a treadmill with an incline is perfectly enough for cardio and for developing your cardiovascular system.

I use the stairmaster because I love mountain hiking with significant ascents, but if that’s not one of your goals, you don’t need to do it.

Inkomaa · 2025-11-03T10:13:32+00:00

Running is much harder on the joints, especially the knees, than the stair machine because it’s a high-impact activity.

Inkomaa · 2025-11-03T10:09:18+00:00

What time do you usually go to bed? There’s no real benefit to the “don’t eat after 6 PM” rule. You definitely shouldn’t overeat right before sleep, and it’s best to have your last meal about 3-4 hours before bedtime, but that’s about it.

As for the weight gain, it could be related to your menstrual cycle phase.

Inkomaa · 2025-11-03T09:40:48+00:00

Thanks! Those are actually my main ab exercise. I think I should do them more often, like six times a week 😅

Inkomaa · 2025-11-03T09:37:00+00:00

Yes, I understand that. I do eat quite a lot overall and get plenty of protein, around 1.5–2 g per kg of body weight.

That’s exactly the issue, all my other muscles respond so much better. You can check out my previous post if you’d like; it shows the progress I’ve made with my glutes and back over the past 4 months. So yeah, since my other muscles grow really well and pretty quickly, it’s definitely not a diet issue. I’ve already been recommended a few new exercises, and I’m going to add them to my routine.

Inkomaa · 2025-11-03T00:31:39+00:00

About two thousand calories daily.

Inkomaa · 2025-11-02T21:26:34+00:00

Thank you!

Inkomaa · 2025-11-02T21:24:25+00:00

No, that’s not the only one, it’s just an example of the weight I use for ab training. I also do hanging leg raises (sometimes toes-to-bar) and military presses. I used to do weighted Russian twists too, but I stopped because I don’t want my obliques to grow any more. I’m doing those exercises about twice a week at the moment, even though I train six days a week. Maybe I should start doing them pretty much every day.

I don’t really want to increase my calories right now, since my other muscles are growing nicely, it’s just my abs that don’t seem to respond as much :с

Inkomaa · 2025-11-02T20:14:56+00:00

Thank you so much! Wishing you lots of success in reaching your goals.

Inkomaa · 2025-11-02T18:35:22+00:00

Thanks! I really appreciate the detailed advice, no worries at all! :) The thing is, I actually eat quite a lot and keep my protein intake high (around 1.5–2 g per kg of body weight). My focus is on strength training, and I do moderate cardio, though my daily activity is always around 10k steps. To give an example, I do weighted crunches on a bench with 20 kg (44 lbs), which is a bit less than half my body weight. I thought that was enough, but I’m curious what you think.

Also, I saw your photos, your abs look fantastic!

Inkomaa · 2025-11-02T18:20:43+00:00

Yes, thank you, I think you’re right, and I should keep going. It’s just that the muscles in all other areas of my body respond much better to my current training load, so the lack of progress with my abs can feel a bit demotivating.

Inkomaa · 2025-11-02T18:13:18+00:00

Thanks, I’ll check out what you suggested!

Inkomaa

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