Losing 8-10# getting abs?????

T

tonphil1960

0
Hi all, I am 44, 6'3" 185# I need to lose about 8-10 # around the middle. Aerobics and cardio are my short point. I weight train 4-5 times a week, I do hit the bike, tread or ellipt. but for only about 15 min. each time. I am going to start cycling again alot since the weather is here now.

CAN I lose this BF on my bike??? I really can't run cause of the knees, probably can jog a little.

How much cardio, aerobic work per day will get me where I want to be??

Thanks TP
 
you'd have to bike a fair amount, but most of all watch your diet. i would cut the calories back quite a bit and add a lot of cardio, maybe spin classes? those can really burn the calories. i'm sure others here will chime in with some advice as well.
 
I think that adding in the extra cycling (which you say you'll do now with the nice weather) could be enough. Cardio and a good diet are essential to fat loss, the latter more important for abs. If you can motivate yourself to bike enough that it's a cardio work-out, then it will aid in fat loss.

I'm unsure of what your diet is like, but omit all processed foods, white flour, sugar, trans fats, etc. Base your diet around whole, natural foods like oatmeal, vegetables, lean meats and fish, eggs, low-fat dairy, fruits, brown rice, natural PB, olive oil, etc.
 
yep, cut out any fast food, sodas, candy bars & general crap food. and watch those calories. figure a calorie goal for yourself and stick to it, getting a defined abdomen takes time and effort. you'll see results though if you keep it up.
 
Thanks but?

Thanks guys, I do eat fairly clean, I eat very little junk food, almost none. No fast food at all. I will eat a muffin now and then. I have just started to eat PBJ for breakfast to replace the muffins and cakes I was eating. I eat PPJ for breakfast and lunch along with fruit and yogurt, I do eat alot of nuts(trailmix homemade) I have only cut out the bad breakfast for a week now so we'll see. I don't really like the whole grain bread that much but am willing to stick with it if It'll get me where I want to be. How many times a week for the cardio??

Thanks TP
 
i cant stress enough to make sure you figure out how many calories you're eating, cutting out junk food is all good and fine but keeping the calories down is what's most important. personally, i run 30 minutes on the treadmill every morning, along with 50 leg lifts, 50 pushups & 50 crunches. for breakfast i have a protein shake consisting of 3 or 4 strawberries, 10 ounces of water, a scoop of whey protein powder, a tpsp flax seed, a tbsp hemp seed, a tbsp quinoah. these are filling and satisfying and a good combo with exercise. for lunch i do an egg beater's omelete with a slice of whole wheat toast with spray on butter. for dinner a veggie stir fry with some fish is a typical meal for my wife and i.
so really take a look at your calories and make your changes there, it's the most important part, IMO.
 
I have heard that the stomach and chest are some of the last places that you will notice weight loss. Is this true?
 
Varies from person to person. I believe it's hormonal. GENERALLY, women tend to lose it last in the lower stomach/back and thighs, and men tend to lose it last in the lower stomach/back and chest.

I've seen it happen in different ways than this, however.
 
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