My Diet and Exercise, trying to get lean. Hardest Part

[COYS]

Im pretty lean as it is but am just a bit soft round the mid section. I want to get rid of any excess round my section and hopefully get more than 2 abs on show.

Iv lost 20lbs since i started training 2 years ago. The hardest part has been
shedding the last small layer of fat thats around my midsection.

I do plenty core exercises, jackknives, planks, side planks, i do traditional crunches too,2-3 times a week

My upper body, shoulders, arm, back etc is kept in check with pull up push ups once a week and i do my legs once a week, squats, lunges.

My cardio consists of a 4.5 mile run once a week, and 20 mins skipping 3 times a week, and occasionally i hit the pads.

I started the new year determined to get extremely lean, so iv decided to run 4.5 miles 4 times a week and do the core/ab work 3 times a weeks. Going to keep working my legs once a week but not do the upper body stuff till i get my mid section where i want it. What do you guys think of this approach?

My diet is pretty decent, i think my lack of cario is the reason i havnt shifted the excess. What do you think?

Il put some info of my diet up in a bit, cant be arsed to type anymore.

[Kiid Dynamite]

do u box????

[COYS]

do u box????

no, i used to but stopped when i was younger. i just work out to keep in shape.

[Kiid Dynamite]

no, i used to but stopped when i was younger. i just work out to keep in shape.

this should be easy then, just do major stomach exercises if u really wanna get ripped

[Kiid Dynamite]

this should be easy then, just do major stomach exercises if u really wanna get ripped

and daily lol

[HM_Luke]

You want to start doing some hiit which is the following ---- 1 min Run/Walk and then 30 seconds Sprint - Do this for 15 mins, maybe more if you can handle it. Depending on your fitness levels you could do 30 second Run/Walk then 30 second Sprint.

Do that 3 times a week and run 4.5 miles once or whatever.

This is for abs, might be doing it already but i'll post it..

Hold a stick/light bar across the back of your shoulders/behind neck - bend forward and twist from the waist with the left end of the stick/bar touching your right foot and vice versa.

Sit ups - bring your chest upto your knees and hold it for 2 seconds and with your hands behind your hand touch your left elbow to your right knee (but twist your waist at the same time)

Like i said, you might know that. Goodluck

[Squirrel]

HIIT is great for fat loss, and tidy up your diet if it's lacking.

On top of that you should target your core, not just your abs, so start squatting, deadlifting etc, as well as ab and oblique work.

[IBox85]

i dont think 4.5 miles once a week is enough.... maybe to maintain ur shape but not to get to that next level u dig?

[TheNegation]

You won't get your abs to show and lose fat around the midsection by doing abdominal routines.

Losing fat and getting your abs to show is all about diet and cardio.

[HannibalTheKing]

For future reference you may have abs with core exercises and all but having abs and having abs that show are 2 different things. Yes cardio will do it you should try running every other day. The absolute most important thing in getting your abs to show and being lean overall goes with the saying (I'm surprised noone has mentioned it) "abs are made in the kitchen". Like a previous poster said tidy up that diet and run a lot more and your abs will show. Most importantly though, never forget that "abs are made in the kitchen". Hope this helps.