fat loss, muscle build..

[Coxy101]

Hi, first off, this is a great site, loving it so far.

Now I'm in need of assistance, basically Im finding it very hard to stay to a set routine, probably lacking motivation but that comes because plans havent really been very specific, mainly because I've never really kept to a set time/day to do routine.

goal is to lose fat, and build muscle (just as the title states), I weigh 80 kg, and am around 5'8, 5'9inches tall, I play footy (Australian rules footy). train on a Tues and Thursday nights, play on a Saturday. so there 3 days that I am performing physical activity, but for me it doesnt seem enough, I'm maintaining weight at the moment, what I'm looking for is someone to help me out, if they may suggest a good AB workout, and maybe cardio if its needed to fit around shcedule, which is pretty much, footy committments, I'm usually too sore to do anything after game on Sat or the next day (Sunday), so I guess best free days would be Monday/Wednesday, I dont like to do anything on a Friday, because I need to be 100% for game on Saturday..

Basically thats 2 days, I can possibly do extra work on a Tues/Thursday, if needed..

I have a pretty good diet, well may not be good but I dont eat much.. mainly breaky/lunch and dinner thats it, sometimes dont even have breaky, probably not a good idea, rarely eat snacks.. so I dont think I eat too much food/fatty food.

recap..

I'm looking for an ab/cardio workout to get a 6 pack, looking for anyone who is able to assist me, and write up a weekly plan for me to follow, i.e. reps/sets/days a week.. along those lines..

I apologize if this is in the wrong section, can someone send me the right way if so? and thanks a bunch in advanced.

Ps, if theres anything you dont understand, any questions you need just ask I'd be happy to help you help me .

[lens_d]

If you have done any surfing on the forms of this site you would know its real hard to loose fat and build muscle at the same time. Its much better to pick one or the other (loose fat or build muscle).

Also your never going to have abs unless you loose fat no matter what ab routine you do. No matter how big your abs get you stll cant see them through the fat.

sounds like your quite active though. do you lift weights?

[Coxy101]

haha, yea, I aim to lose fat first, about 3 years ago, I used to weigh 90kg, and droped all the way down to 75kg, mainly due to the fact I stopped drinking soft drinks, only water, and cut the snacking on foods.. Every time I felt hungry I'd grab a glass of water, surprisingly effective, then after the weight loss I started a gym routine, put on 10kg, then stopped and droped 5kg, so here I am at 80kg, but yea I just wanna lose fat first I suppose.

But to answer you question, I stopped doing gym as footy season started, just couldnt get any consistency going.. but I plan to change that.

also I understand that there would be lots of good info on ab workouts/cardio to lose weight, but I'm trying to get some help to specifically fit in with daily activities.

[swanso5]

you'll struggle to gain or lose during footy season from the running volume...the best you can hope for really is to maintain where your at and not get fatter/weaker/smaller...your main goal now should be to improve your on field performance which you've left a little too late

you won't get a 6 pack this season as it required a calories deficit (use more then you eat) which will leave you nothing on a sat but getting dropped from the 2's

a great looking young man has put this together so you should check it out:

http://www.aussierulestraining.blogspot.com" onclick="window.open(this.href);return false;

[milly]

...... its real hard to loose fat and build muscle at the same time. Its much better to pick one or the other (loose fat or build muscle).......

I'm confused.....if its difficult to do at the same time, then why is alternating cardio and weight days recommended?
Isn't one counteracting the other?

[swanso5]

most of us still need some form of cardio or something else to simply burn extra cals and starve off fat gain during muscle gaining and thus calories surplus phases