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