Stomach Pooch

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hazeleyez13

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Hey Guys~ I'm going on vacation in 2 weeks and was just wondering if there was anything I could do to jumpstart my routine. I have been working out now for 8 weeks, and I have lost 7 lbs. Right now I'm at a perfect weight (5'6 123lbs) but I still have my stomach pooch. I'm starting to lose motivation over this, it seems like it will never go away!!! Does anybody know of anything I can do to help get rid of it?!? Heres my current routine:

Monday: Run 4 miles, 10 minutes Stair stepping, Shoulders, and Abs
Tueday: Running HIIT 20 minutes, Cycling HIIT 15 minutes, Back and Biceps
Wednesday: Run 5 miles, Abs
Thursday: Run 4 Miles, 10 minutes Stair stepping, Triceps and Chest
Friday: Running HIIT 20 minutes, Cycling HIIT 15 minutes, Legs
Saturday: Run 3 miles - full body weights

My diet is pretty clean, I eat 5 small meals a day and drink tons of water.

Please let me know if you have any suggestions for me, as I am losing motivating quickly.
Thanks!!
 
too much cardio...a bit late now but you should swap the time dedicated to cardio to wts and vice versa making all wts essions (3/week) full body workouts before cardio...try vacuums 5 times a day doing 1 x 10 holding for 5secs each rep...search them if you don't know them...you may come across the standing, leaning or all 4's variation where i think the all 4's works better but that's just me...evenly space the sets out every 5 hrs i'd say and make sure you do everyday...i would try and maintian your current wt if your happy with it so make the changes suggested and something might happed but again, it's a bit late...good lucjk
 
Okay thanks so much!!! I'm thinking of just doing cardio 3 days a week and and upper/lower split the on the other 3 days. I looked up stomach vacuum's and they seem like they will work!!! Do you think that I should add in weights when I work my abs, or just stick to the regular exersices?
 
I'd also change up your program to a weights based one. I'd also re-evaluate your caloric intake and match it against your goals.

You're my height/weight. To lose that pouch... you will need to get REAL clean with the diet and train real hard with weights. That last area is always the hardest to get rid of. The only way I did was to increase my overall lean muscle mass. That means eating a caloric surplus and training with weights hard core :)
 
Lynn~Thanks for the advice I will definatley add more weights to my routine..how much cardio would you suggest that I do? As far as counting calories go I am horrible with figuring everything out. I have been keeping a food diary since I started, but I have never counted calories. Do you have any suggestions on how I can figure out my caloric intake, and how many calories I would need to reach my goals? I'm sorry for all the questions, your help is greatly appreciated!!
 
hazeleyez13 said:
Lynn~Thanks for the advice I will definatley add more weights to my routine..how much cardio would you suggest that I do? As far as counting calories go I am horrible with figuring everything out. I have been keeping a food diary since I started, but I have never counted calories. Do you have any suggestions on how I can figure out my caloric intake, and how many calories I would need to reach my goals? I'm sorry for all the questions, your help is greatly appreciated!!
Click to expand...

For counting calories I recommend fitday.com. Its free and has a huge database of foods so you can just enter what you ate and it will tell you how many calories you had.
It's also nice because it breaks down what percentage you ate in carbs, fats, and protein.
 
Fitday.com is good to determine your caloric intake. But it's pretty bad at determining how many calories you are burning per day. So be careful there.

Here are 5 tips that I use and follow:

1) Eat 5-6 small meals throughout the day. Each meal should be 2-3 hours apart. Each meal should contain one protein and one carb. The first meal should be eaten within an hour after waking.


2) Drink a cup of water at each meal.


3) Rest properly. This means taking at least 48 hours between strength training the same muscles, and it also means getting at least 7-8 hours of sleep per night. Lastly, it means taking 1-2 days off from exercising per week.


4) Cardio. This should be done at different intensity levels and different session lengths. Consider doing a low intensity/long session, a high intensity/short session and a few medium intensity/medium length sessions.


5) Strength Training. Strength train each muscle 1-3 times per week. You should lift a proper weight and perform the proper amount of sets/reps for your strength training method. If you need more guidance or exercise ideas you can head over


All of the above things combined will result in fat loss.
 
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