Hi im trying to loose fat on stomach so i can get a 6 pack. Im not overweight obease but i can grab a role of fat on stomach. Thats wher main fat is. Im 18 yrs old about 183cm tall and weigh 73kg.
I eat: for breakfast: Cerial with 2 cups of Milk
lunch: 200g Steak with tomato/lettace
dinner: 200g Fish/Chickbreast with salad
i also go gym 7 days a week which consists of 40min of cardio work
then 15min ab work then 1 hour of strengh work.
I have been doing this for the last 2weeks and i dont seem to be seeing any results. Is it that its too early to see any results or am i eating wrong etc ?
Need Help for Stomach Fat!
Moderators: Boss Man, cassiegose
too much training...not enough eating which is making you fat...do wts 3 times a week with full body workouts...do cardio twice a week with interval training...at least 5 meals a day but 7 is better with protein at every meal...simply have protein and fruit for am meals and protein and veg for pm meals except for post workout that will have simple carbs and protein...what's your training doing? post that as well
thx for reply swanso5
the workout i got was from one of the gym trainers at the gym. I told them that i wanted to loose fat so i can see abs and defintion of muscle.
they gave me this workout:
40min Cardio: 15min Tredmill (walk/run)
15min Bike at Heart Rate of 170
10min Rowing machine for 2000m set at maximum level
Ab work: 3 sets of 30 Crunches, then 3 sets 30 reverse crunches, then 3 sets of 20 Oblique Situps.
Defintion: Chest Press machine - 3 sets of 10reps on 40kg then Pec Deck machine 2 sets of 10reps - 35kg, then Wide cable pull 2 sets of 10 on 25kg, then narrow cable pull 2 sets of 10 on 30kg, then Assisted Chin Up machine 2 sets of 10 on 45kg, then 45 degree leg machine 3 sets of 10 on 75kg, then Leg extention machine 3 sets of 10 on 20kg, then tricep pull down 3 sets of 10 on 35kg and bicep curls 3 sets of 10 on 17.5kg.
Is cerial with 2 cups of milk bad like has to much carbs? Because the gym trainer told me that i should loose carbs to loose fat so yea.
the workout i got was from one of the gym trainers at the gym. I told them that i wanted to loose fat so i can see abs and defintion of muscle.
they gave me this workout:
40min Cardio: 15min Tredmill (walk/run)
15min Bike at Heart Rate of 170
10min Rowing machine for 2000m set at maximum level
Ab work: 3 sets of 30 Crunches, then 3 sets 30 reverse crunches, then 3 sets of 20 Oblique Situps.
Defintion: Chest Press machine - 3 sets of 10reps on 40kg then Pec Deck machine 2 sets of 10reps - 35kg, then Wide cable pull 2 sets of 10 on 25kg, then narrow cable pull 2 sets of 10 on 30kg, then Assisted Chin Up machine 2 sets of 10 on 45kg, then 45 degree leg machine 3 sets of 10 on 75kg, then Leg extention machine 3 sets of 10 on 20kg, then tricep pull down 3 sets of 10 on 35kg and bicep curls 3 sets of 10 on 17.5kg.
Is cerial with 2 cups of milk bad like has to much carbs? Because the gym trainer told me that i should loose carbs to loose fat so yea.
not a plan i would give...try 3 full body workouts supersetting upper and lower body body exercises for 3 x 8 - 12 with 60secs rest between supersets...each week decrease rest 5secs but stay with same wt so in 8 weeks or so your doing the same wt but in 1/2 the time...density is the key for fat loss but it also needs to be progressive...do 3 superset pairings...e.g. bench / deads, row / squats, shoulder press / cleans...on another 2 days do interval cardio x 10mins doing 40secs easy as you can then 20secs as hard as you can and increase 1 interval every session...once at 15mins, increase spped and go back to 10mins amd work back up...you still need carbs even when losing fat just have 35 - 45% of them each for breaky and then straight after training with the remainder coming from fruit and veg during the day
6-pack
The process for designing an effective abs workout for men consists of two priority factors. Utilizing the best five exercises to ensure success and the application of each exercise. Proper exercise form, tempo and execution are crucial factors that are essential for developing a strong and trim waist.
To perform countless crunches, side bends, broomstick twists and leg raises is not very effective for developing the abs on a man. Using movements that target the lower abs primarily is the main factor that should be considered when choosing an effective exercise. Also focusing on the form of an exercise will enhance its effectiveness. These five exercises are the best choices for an abs workout.
1. Reverse Trunk Curls: This movement should be performed on an incline sit-up bench. Position your body so that the upper body is stable and you can hold/grip part of the bench for stability. Curl your knees up over your chest and lower them slowly. Right before your feet touch the bench, repeat the movement. To increase the difficulty of the movement raise the incline to a higher degree.
2. VKR (vertical knee raise): This stand is a staple in any gym. Position your body so that your back is firm against the back pad. Make sure your arms are at a right angle as your grab hold of the handles. Keeping your feet and knees together raise your knees straight up so they come up to waist level. Lower your legs slowly to the starting position. Increase the difficulty of the movement by raising your legs straight out in front of you.
3. Decline Sit-Up: Locate any decline bench in a gym with a foothold. Lock your feet in place and keep your body at the top of the bench. Tuck your chin into your chest and cross your arms in front of your body. This will put your torso into position to effectively perform the exercise. Lower your torso slowly until your lower back begins to touch the bench. As you curl your torso back into the top position use your elbows as a lifting mechanism to ensure maximum abdominal activation. To increase the difficulty of the movement use a small weight for added resistance.
4. Swiss/Balance Ball Crunch: This is the most dynamic exercise piece one can use to ensure a proper abs workout. Sit upright on the ball and lower your body into the following position. The ball should rest just above your lower back and below your shoulder blade region. Keep your feet firm on the floor and place your hands behind your neck for support. Lift your chin 4-6 inches straight up towards the ceiling and lower back down slowly. To increase the difficulty of the movement place your feet close together to maximize muscle recruitment.
5. Roman Chair Sit-Up: This “old schoolâ€Â
To perform countless crunches, side bends, broomstick twists and leg raises is not very effective for developing the abs on a man. Using movements that target the lower abs primarily is the main factor that should be considered when choosing an effective exercise. Also focusing on the form of an exercise will enhance its effectiveness. These five exercises are the best choices for an abs workout.
1. Reverse Trunk Curls: This movement should be performed on an incline sit-up bench. Position your body so that the upper body is stable and you can hold/grip part of the bench for stability. Curl your knees up over your chest and lower them slowly. Right before your feet touch the bench, repeat the movement. To increase the difficulty of the movement raise the incline to a higher degree.
2. VKR (vertical knee raise): This stand is a staple in any gym. Position your body so that your back is firm against the back pad. Make sure your arms are at a right angle as your grab hold of the handles. Keeping your feet and knees together raise your knees straight up so they come up to waist level. Lower your legs slowly to the starting position. Increase the difficulty of the movement by raising your legs straight out in front of you.
3. Decline Sit-Up: Locate any decline bench in a gym with a foothold. Lock your feet in place and keep your body at the top of the bench. Tuck your chin into your chest and cross your arms in front of your body. This will put your torso into position to effectively perform the exercise. Lower your torso slowly until your lower back begins to touch the bench. As you curl your torso back into the top position use your elbows as a lifting mechanism to ensure maximum abdominal activation. To increase the difficulty of the movement use a small weight for added resistance.
4. Swiss/Balance Ball Crunch: This is the most dynamic exercise piece one can use to ensure a proper abs workout. Sit upright on the ball and lower your body into the following position. The ball should rest just above your lower back and below your shoulder blade region. Keep your feet firm on the floor and place your hands behind your neck for support. Lift your chin 4-6 inches straight up towards the ceiling and lower back down slowly. To increase the difficulty of the movement place your feet close together to maximize muscle recruitment.
5. Roman Chair Sit-Up: This “old schoolâ€Â
from experience - best ab excercises giving form is correct are
intermediate level : these will make you ab muscles you can feel even beneath the fat/skin and without flexing
leg raises
v sit ups
inclined bench crunches and reverse crunches
aboholic level : these will make 6 pak appear with many other small muscles around sternum, obliques etc. show up - also i have yet to see someone with high % do them correctly
ab wheel on toes
dragon flags
hanging leg raises (weighed version work better for lower reps)
also i didn't see any benefit in isolating obliques. best results happen when pairing with lower back training for core midsection conditionning. i do like 1 day ab 1 day lower back 1 day rest/swimming and so on
cardio i use follows same pattern
1 day : 2 miles at 6min/mile pace (almost all out)
1 day : tabata on stationary bike 8 intervals of 20sec all out 10sec recovery
1 day : rest/swimming
1 day : sprint interval training on track
1 day : cord jumping or stair climbing
1 dat : rest
repeat
intermediate level : these will make you ab muscles you can feel even beneath the fat/skin and without flexing
leg raises
v sit ups
inclined bench crunches and reverse crunches
aboholic level : these will make 6 pak appear with many other small muscles around sternum, obliques etc. show up - also i have yet to see someone with high % do them correctly
ab wheel on toes
dragon flags
hanging leg raises (weighed version work better for lower reps)
also i didn't see any benefit in isolating obliques. best results happen when pairing with lower back training for core midsection conditionning. i do like 1 day ab 1 day lower back 1 day rest/swimming and so on
cardio i use follows same pattern
1 day : 2 miles at 6min/mile pace (almost all out)
1 day : tabata on stationary bike 8 intervals of 20sec all out 10sec recovery
1 day : rest/swimming
1 day : sprint interval training on track
1 day : cord jumping or stair climbing
1 dat : rest
repeat