S A CHO

I can read all day on how to reduce stomach flab but I want to hear what's effective.

I work out regularly (4 times a week, I'll do 20 minutes of cardio and follow with a weight training routine to build muscle). The weight training has been going great with noticeable results.

Now I want to step things up a bit and get rid of the flab on my stomach. I don't have a gut and with clothes on I look slim, however I've certainly got a good jiggle when the shirt comes off

I fully realize 20 minutes of cardio isn't nearly enough, but how much is enough? I'm really not lookng to spend 2 hours in the gym every day, and currently with the 20 minutes of cardio and the rest weights, I'm in the gym for about an hour total.

I've been trying to watch what I eat as much as possible and I know this is a huge factor. I'm ready to take it one step further and REALLY watch what I eat... Are there foods I need to eat more of, and things I need to avoid like the plauge?

I don't really want to change up my weight routine too much as I'm really liking the results so far with that, but I'm ready to get rid of the flab.

Cheers

justnspace

iTrader: (1)

cut the carbs.

*edit
post up your routine at the gym and your meals.

S A CHO

It's tough to post my meals as I don't follow a diet by any means. What's made for dinner is what I eat It's not unhealthy stuff as everybody at my house is pretty health concious. Eating out is kept to once or twice a week (usually weekend dinners).

As for gym routine, this is what I follow. I usually do two excersises per muscle type, 3 sets, 6-10 reps each depending on intensity. All free weights.

Day 1: Chest and triceps
Day 2: Back and biceps
Day 3: Legs and shoulders
Day 4: Forearms and abs.

I usually go Monday, Tuesday, Thursday and once on the weekend.

Mr Marco

OP, twenty years from now you'll look back at yourself and what you thought was "flab" and you will think, "My god I was thin."
Also, the hair, less on top, more on the ass.

S A CHO

I'll worry about that in 20 years... Now however, the beach season is coming up

hornyleprechaun

Abs = diet

Try doing some HIIT on the treadmill or as your cardio. I had great results by doing intervals on the treadmill. I had been busting my ass and was losing weight, but hit a wall. Starting doing HIIT and I got leaner faster.

I would also suggest doing more weight lifting exercises. Based on what you said you do 4 exercises a day (2 per muscle)?

Ken1997TL

If you want abs, you have to cut your body fat percentage down. There are no magical tricks. Sure you can give yourself more definition but a diet and more overall exercise are the only real ways.

justnspace

iTrader: (1)

fucking right on the money.



Carbs are super funny. they go right to your belly.

Ken1997TL

And they're meant to go to your belly. In reality, you're supposed to have a small reserve. Do you think people who are in fitness magazines would last long in the wild with food being scarce?

S A CHO

I'm not looking for perfect abs, I just want to get rid of the flab. Thanks for all the tips so far

GIBSON6594

Abs are made in the kitchen. Sucks to hear, but it's the truth. You said earlier in the thread that you don't keep to a diet. There's your answer.

MarbleGT

Work yourself into HIIT though...otherwise you'll be throwing up.

hornyleprechaun

I have been trying to do it regularly, but haven't been able to keep a consistent schedule. I felt like I was going to die after the last time I did it.. I laid on the ground for a good 5-10 minutes after I was done just to recover.

justnspace

iTrader: (1)

^mission accomplished.

Rockstar21

iTrader: (1)

i just cut carbs out of my diet a couple weeks ago.

went from here, to here in 2 weeks time.

up until then i was eating bread like nobody's business.
and no im not sunburnt, just weird lighting in that room i guess lol

justnspace

iTrader: (1)

you so sexy

Rockstar21

iTrader: (1)

gtfo lol

Dr. Colorado

QFT. I don't eat carbs with dinner.

QFT. I take private boxing lessons and my trainer had me doing HIIT this past Saturday to the point where I got dizzy. TRX rows, lunges, squats, and inverted pushups 15-20 reps 4 sets in a row for example. He is pretty good at mixing it up and keeping it creative, lots of stretching certainly helps too. By the end of hitting the pads, my arms feel like lead though.

'06 Arctic

Go to this site: http://robbwolf.com/ read all you can about the Paleo Lifestyle, start to ease into and reap the benefits.

Another great resource is: http://whole9life.com/. Try a Whole30 challenge. It is a great way to keep yourself committed.

We did a Paleo Challenge at my gym a couple months ago. In 30 days I lost 2.5% body fat, increased muscle mass, and PR'd on back squat, deadlift, power clean, and snatching. Its not easy to keep up, but even an 80/20 Paleo diet is great, you just won't see results as fast.

Yumcha

/thread

Yumcha

Cut the carbs, salt, greasy foods, and drink water. Compliment that with regular workouts and voila...abs.

Nothing genius about it.

DeathMetal

iTrader: (2)

This holds true only for people whom have no idea how the f*ck to control and maintain their insulin at a consistent level (read: just about everybody) throughout the day and I simply could not disagree with you more. Cutting carbs allows you to trigger lyposis at a more expedient rate but at the expense of muscle.

Love you.

There's plenty of good links in this thread, but in short, you're going to need to know your maintenance calories at a minimum and run a deficit accordingly.

Another note, you're going to want to perform your cardio AFTER weight training. Any existing glycogen stores in place should be burned through resistance training to give you sufficient energy to perform the lifts. Cario thereafter will be closer to a coveted glucose deficit whereby you can trigger lyposis and BURN THE FAT!

GL, dude.

justnspace

iTrader: (1)

you're always so elegant.


no homo.

PrissyJayne

After reading all of these replies, I'm just straight confused.

User 1: Do it this way.
User 2: No, do it this way.
User 3: You're idiots, that shit won't work. Do this.
User 4: Huh?
Me: Yeah, huh?

Blah!!!

Sarlacc

The fact of the matter is its all chemistry and while we as human have the same genetic make up...our body chemistry all works different from one another.

There are basics and rules that do apply across the board, but you have to find what works for you.

Back when I was more of a gym rat I found the routine and "eating lifestyle" that worked best for me and got me results. Where as you are reading different ideals from different people because they found what works best for them.

What DeathMetal mentioned about maintenance calories and deficits is very true though. And there are good apps (livetrong, sparkepeople, etc) that doing a good job helping you track your caloric intake along with logging exercise to get an approx idea on where you're at with daily intake vs deficit.

BeezleTL85

More cardio.

Set goals such as beating your calories burnt or distance covered each time you get on the treadmill or whatever machine you are using.

Cardio before and after weights will make a big difference.

But like many have mentioned above you have to figure out what works best for you.

Goodluck

subinf

Mostly grounded in your diet. Modifying your diet to eat much better will make the biggest difference. Exercise takes care of the rest.

Dr. Colorado

^Portion control and balanced diet FTW.

subinf

Portion controls sucks balls for the first three weeks or so. Then you get used to eating an appropriate amount of food and it becomes much easier.