Need to lose some stubborn Fat

[Rheinhardt]

Hi all,

I have been working out for about 6 months consisting most of compound movement weight training. I have some fat belly that i need to burn away in the next couple of months and decided to have a morning session consisting of the following. I have 4 days of weight training in the evenings. The sessions are 30 min each morning.


I want to know if i am overcomplicating this by having to many different exercises? Also what reccomendations or changes would you make?

Instr. 1 Start by doing Skipping Rope for 2 minutes
2 Rest for 1 minute
3 Do 4 Core exercises for 30 seconds consecutively recording reps for each exercise
4 Rest for 1 minute
5 Repeat 5 for 5 sets


Monday Exercise 1 Skipping Rope
Break Rest
Exercise2 Mountain Climber
Exercise3 Starjumps
Exercise4 Plank - Inside Knees to Elbows
Exercise5 Reverse Crunches


Tuesday Exercise 1 Skipping Rope
Break Rest
Exercise2 Body Squat
Exercise3 Raised Knees
Exercise4 Plank
Exercise5 Plank Outside knees to elbow


Wednesday Exercise 1 Skipping Rope
Exercise2 Wide Push Up
Exercise3 Crunch
Exercise4 Ankle Wrangle
Exercise5 Burpees


Thursday Exercise 1 Skipping Rope
Exercise2 Crab Push Ups
Exercise3 Lumbar Roll
Exercise4 Scorpions
Exercise5 Scissor Kicks


Friday Exercise 1 Skipping Rope
Exercise2 Bicycle Kicks
Exercise3 Straight Leg Obliques
Exercise4 Hydraulics
Exercise5 Full situp with twist


Saturday REST

Sunday REST

Thank you any feedback comments will be apreciated

R

 

[simplesol]

Hey, that's a wide variety of exercises!
I would simplify it somewhat or you'll struggle to establish what is working for you and what isn't.
You probably know that you can't spot reduce fat so doing loads of core work won't necessarily get rid of your gut.
The biggest muscles burn the biggest amount of fat off your body so I would make sure you are doing lots of big muscle work such as; Squats, Lunges, Chest Press, Pull Ups and Rows.
Another good tip is the Intensity of your work. High Intensity = Increased Effect. There is a lot of current research coming out about the quality of your workout being far more important than the duration.
Assuming you are able, why not try some high intensity workouts.
Try 40secs on. 20 secs rest. 40 secs on. 20 secs rest. Continue for total of only 5 minutes, 5 cycles, and see how you feel!?
You are already doing a lot and I get asked all the time, "why can't I shift this stubborn belly-fat when I am working out like a slave?"
What I tell people is --- look at your diet. Cut the toxins out and the stubborn fat will melt away. The results can be dramatic, often just by ditching the 5 coffees in the office each day!
Keep up the good work! You will get there!
Sol

 

[Rheinhardt]

Hey Sol,

Thank you for the feedback, I appreciate the advice and words of encouragement. I have placed myself on a strict diet. Even decided to give the beers a bit of a break.
I will definitely look at cutting them down to simplify things and will keep some of the big muscle exercises as part of this. My weight training really focusses on the big muscle groups and i have made some good gains in the past couple of months so dont want to stop on that program, however I do feel I need to get some high intensity training as part of my weekly routine.

Thank you again for the feedback!!

 

[Albert Smith]

In fact I really like your daily workout routine in order to cutting extra fat. You did awesome job by mix it up nicely. But success would come if you are persistent and committed.

What about your diet? From my all experience I can say that you would not get your expected result if you do not know what to eat or what not to eat. I would like to mention some foods those are extremely important to lose the extra fat:

• Sesame Seeds: It decreases fat storage and increases fat oxidization, and therefore can be extremely beneficial for those wanting to lose weight

• Salmon: Protein needs to be high at this time to ensure muscle-loss doesn't occur, and salmon is one of the best choices because it is low in saturated fats, while also providing valuable Omega 3's.

• White Kidney beans: White Kidney beans do not only carry all the health benefits of legumes, but also contain 2500 anti-amylase units per serving. These block carbohydrate digesting enzymes and help reduce carbohydrate absorption. This means less carbohydrates are absorbed, and as a result, less fat storage.

• Green Tea: Green Tea has been long-known as a thermogenic, while aiding in fat-loss. Green tea can be consumed through teabags to get this desired effect. 2-3 cups of green tea per day is ideal for fat loss, preferably consumed at equal intervals.

• Leafy Green Vegetables: Green leafy vegetables, as well as most other vegetables, contain significant amounts of fiber which help slow down the rate of absorption of the other foods in your meal.

• Flaxseed Oil: Flaxseed Oil is the most highly concentrated form of Omega 3's in existence. Each serve contains a whopping 8 grams of ALA. ALA is vital for fat loss as it helps in the regulation of glucose which is important for carbohydrate equilibrium.

• Grapefruit: Grapefruit has long been known as a food that aids in fat loss. Although many studies have been conducted and we are still not sure what ingredients contribute to its weight loss, I've read about enough people who have had success with eating the fruit to recommend it.

• Tomatoes: This is a food that isn't highly talked about when it comes to fat loss, but when I personally try to cut weight, I always include tomatoes as a staple food. I find it helps regulate my appetite, as well increasing mood.

• Whole-Grain Bread: Foods for bulking and cutting should be different. When bulking you can afford to eat foods more highly concentrated in carbs such as your rices and whole meal breads, but when cutting its important to find foods that fill you up with less carbs. I think wholegrain breads are one of the best options here.

• Brewer's Yeast: Brewer’s yeast is in my opinion one of nature's best super-foods. Brewer's yeasts contain an abundance of nutrients needed for fat loss, and are full of protein. Each serving can contain up to 10 grams of protein, while providing all the essential aminos in a very balanced way.

• Kelp: Kelp has been classified as one of nature's super foods. It is a plant that is found in the sea, and can be either eaten, or taking as a supplement.

• Turkey Breast: One of the best sources of protein for cutting due to its protein/fat ratio. While cutting you should look at getting as much protein from sources that are low in calories and turkey breast achieves this balance perfectly.

• Cottage Cheese: Cottage has long been known as a staple in the bodybuilder's diet. Although it's known as a "bulking" food for several reasons, I have also found it a good food for losing weight too.

• Lean Beef: What would a diet be without some meat? Beef is high in iron, b-vitamins and creatine, which can work together to increase ATP, and give you longer, harder workouts.

• Red lentils: Of all legumes, red lentils have the highest amount of Protein per serving, while being very low in calories and saturated fat. They are low GI, and high in fiber and phytonutrients.

• Mushrooms: Very similar in nutrition to brewer’s yeast, mushrooms are very high in B-vitamins and chromium. You can add mushrooms to salads or eaten raw. Eating vegetables raw are always better to maximize nutrition.

• Chicken Breast: Chicken breast is another choice of protein for those looking to cut down. Like turkey breast, it has a very high protein ratio and is low in fat. Just make sure you select skinless varieties, or remove the fat.

• Apples: Apples are great. They have been rated very highly on the Satiety index. The satiety index is a measurement of how filling common foods are.

• Soy Lecithin: Soy lecithin is a fat extract from the soy bean. Lecithin is a vital component of both the brain and liver, but is now also being thrown around as a fat-aid.

• Pears: Pears are high in fiber, and very nutritious, but it's the fact that they contain naturally-occurring endorphins which make it stand out. These are a chemical that provide euphoric feelings, and helps suppress appetite by making you feel more in control.

Lastly It does not mean that you need to take all the above mentioned food. It would be better if you just aware of that and make change possible change of your diet with your daily workout.