Advice on abs please!

J

JaymieB

0
I am 21 yr old female
currently 124 lbs and body fat % is 17.5%
height is 5'3"

I am trim for the most part. It looks like I ALMOST have six pack ! But there is this layer of flab over the bottom 4 and that really sucks.

How can I get this off?? Should I do more ab exercise? Or more cardio? Or both? If so how much more.

B/c I already do at least 30 to 45 min. of cardio every day and strength training 3 times a week at LEAST.

Advice please??
 
Clean diet and lift heavier.The more mucscle you have the more energy your body will burn doing normal activities. Eat every two to three hours that should help alot. Hit your core with compound movements and hit your stablility with planks and side rotation planks. Mostly it will boil down to your diet and hitting the core with the big lifts. My advice anyway. May not be what you want to hear but it works.
 
Yup, jenn hit it right on.

In addition, if and only if you are in good condition, and it sounds like you are, it would be good to change how you are doing your cardio. 30-45 minutes is excellent, but I guarantee you if you did some interval training you would burn more calories in a shorter amount of time and it would keep your heart rate up for a longer amount of time, both very good in anybody's book.

Look around here for examples of HIIT, the basic idea is doing a form of cardio at a relatively easy to moderate pace for some time then, and then kicking it up more than a notch to a higher gear.

For example running at say a pace of 5 for 2 minutes, and then kicking it up to 8 or 8.5 for 45 seconds or a minute. Same thing with bike, I go by resistance and rpms, I do an easy resistance of 4 at around 70 maybe 75 rpms, and then for a minute i put the resistance up to 9 or 10 at an rpm of atleast 90.

You don't have to use machines, if you run or bike outside, or any cardio for that matter, just use your head for going at a higher gear so to speak for a short amount of time.
 
wow thanks for the replies!
Jenn what is a "plank" ??

I actually did some HIIT last night at a cycling class at my gym, it was like I was gonna die ! But I toughed it out. It was an hour class but I only had time to do 46 minutes! But believe me it was the hardest 46 minutes I have ever spent at the gym.

Clean Diet:

MAJOR QUESTIONS ABOUT THAT :

1 ) is full fat foods better to eat than processed nonfat foods?

2 ) is sugar substitute bad? and if it is..is sugar in moderation considered clean as well ?

3 ) Is breakfast cereal a proocessed food?

4 ) what about lean cuisines?? Are they worse than just having a homemade sandwich?



Also I have loose skin from having 2 children, I got up to 205 with the first one, and then 182 with the second, and theres this small roll of this really loose skin that won't go away. Its been 2.5 yrs since the last one was born.
 
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