How to flatten lower abs, after losing 22pounds and still not lost the tummy flab?
How to flatten lower abs, after losing 22pounds and still not lost the tummy flab?
I am 24/M/5ft6"
Sep 10 , 2009:
weight : 181 pounds / 82.4 kg ; waist : 39.5" (measured 1" below navel) ; fat percentage – 31 % ; bmi : 30
I had never worked out before and i started working ou to lose weight from Sep 3rd week 2009 .
My routine :
daily – 30mins walk on TM at 6.0kph (Approx burns 180 cal) + 30 mins to 40 mins on Elliptical (efx) at resistance 5 & level 5 (Burns approx 450 cal)
& alternate between ab workout (Floor exercises) and weights on alternate days !
My weight routine :
Weights , i do basic stuff with two plates
(Pushups modified 12+10)
(Swissball squats 12+10)
(Lunges 12+10)
Shoulder press (5 kg , 12+10)
Biceps (2 plates , 12+10)
rowing (70$ , 12+10)
Leg Press (115 $ , 12+10)
Leg curl , Leg extension (2 plates , 12+10)
Calf rise (free weights , 12+10)
My ab workout :
forward crunches , 10*3
Side crunches (10*3)(where u bend both ur knee to one side and then crunch)
Reverse crunches (10*3)(raising the legs widout bending the knee)
& side bends (15*2 sets with two plates/15$)
Dec 15 , 2009 :
Weight : 159 $ (I have lost 10.5kg / 22 $) in 3 months with above routine .
Waist size – 37" (measured 1" below navel)
Upper abs: 33”(Measured 3 “ above the navel) ; bmi : 26 , fat % – 26 %
My issue :
=>I have not lost a single $ (not even 100 gms) since i reached 159 $ (2 weeks without weight loss)
=> Ugly lower AB bulge
Though I am really happy to have lost 22 $ , my figure looks ugly presently , the reasons being , my upper abs , chest fat have all vanished while flab / bulge on the lower abs in perfectly intact . This appears as if my belly is protruding more than before I lost weight and it also hangs down slightly.
Also , the elliptical / TM shows that i burn much lesser calories nowadays for the same duration
My target :
Target weight : 144 pounds , 32 " waist (measured 1" below navel)
My query :
1.Is my present workout routine correct ?
2. Why am i not losing weight any more ?
3. ~*most important*~ How do i get rid of the terrible bulge / flab on the lower ab so that it does not appear ugly ?
4. Should i continue doing my cardio or any changes reqd ?
5. How can i make my belly appear flat ?
6. I get highly fatigued after 30 mins of cardio since past two weeks.. How can i correct the same
I would really really be thankful to friends who could help me here on …
Thanks & Kind regards
Vasan
India
P.S. : I maintain a healthy diet with 1400-1600 cal intake/day
look good
26 Jun 2010 2:04 pm
Loosing weight fast is always an unhealthy thing.
There are many diets who tell you that you can loose a lot of weight in no time. And it is working, but you are doing no good to your body. And there’s also the Jojo-effect.
The best thing to loose and hold a healthy weight is healthy food, less sugar, lots of drinking water, and sports.
Diet has to begin in your head. And you already started to think about your nutrition. That’s an important step. It is too easy just to make a magazine-diet for 2-3 weeks and loose some weight. But it will come back soon again. If you are over-thinking your nutrition and activity, you will have a constantly good result. Isn’t that much better and healthier than a crash-diet ?
- Healthy life every day!
Take care,
26 Jun 2010 2:04 pm
you need to eat a diet low in fat and do situps, try doing 200 per day
26 Jun 2010 2:04 pm
i have the exact same problem as you.. i think to make the lower abs show is very hard.. the percentage of body fat must be reeeally low and to target that area is tricky, try swiss ball lower ab exercises and try eating less more often, as this can help keep the metabolic rate higher (which is essential to lose weight). if you’re becoming fatigued, make sure you have enough multi vits and things like iron etc. keep up the cardio.. im nearly at my goal- i run, swiss ball, and sit ups… i never count how many just keep workin it until im sweating my ass off! GOOD LUCK! the hard work will pay off
26 Jun 2010 2:04 pm
The only way to get rid of stomach flab is to exercise. Sit ups and crunches will tone you up but you still need to get rid of the fat reserves. Eating the right diet will help but you really need to be doing strenuous exercise. instead of just jogging you need to get your heart really pumping, aim to be out of breath a few times in your routine rather than just jogging along at a leisurely pace.
26 Jun 2010 2:04 pm
You should have a look this method that I use. It works just amazing for me and I lost 12 pounds in 3 weeks. You can find more info at link below.
26 Jun 2010 2:04 pm
Excess weight or obesity is by far the number one health concern in this country.
Sixty percent of Americans are either overweight or obese, including over 20 percent of teenagers.
All are at risk for serious physical and emotional health problems.