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

[COYS]

Thanks for all the feedback guys. Im gonna add a bit of HIT into the routine, some sprints and doggies. Plus im gonna make sure im on a goof diet.

[BritishBoxing92]

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.

thats really good...

what i do for training is 2 Days running of 3.5 Miles Outdoor which takes me 30 minutes

2 days weight lifting at the gym (One day Chest and Biceps and the other day Triceps and Back)

and 1 day boxing at a gym in mosside

[Amazinger]

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.

You never mention from what weight you lose the 20 pounds because it is relevant..and what height. For all we know you could be a 450 pound 6 ft.
and lost 20 lbs.
But enough of that.
If you want to lose the flab on your gut and perhaps have a 6pack or at least 4packs in 8 weeks.
You should do the these exercise EVERYDAY!!!

1)sit ups. at least 30 to 50 times X 3
Make sure you exhale before you get up on each up

3)Ab crunch left,right,center. 30X each X 2 again exhale on up turn.

3)Side lift with a dumbbell 30 X3 times on left and right side. weight it depends on what you can handle do 30 lbs to start and make sure the side muscle is the one pulling ( If the dumbbell is on your left pulld with your right muscle)

You can change them later on to make it harder such as incline,adding weight plate.etc.etc.

Good luck.

[sukhenkoy]

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.

You can get them to show if you do a lot of abdominal routines, and have a very strict diet. I was able to do it without much cardio whatsoever. But what you lack in cardio you have to really make up in ab routines and diet.

[COYS]

You never mention from what weight you lose the 20 pounds because it is relevant..and what height. For all we know you could be a 450 pound 6 ft.
and lost 20 lbs.
But enough of that.
If you want to lose the flab on your gut and perhaps have a 6pack or at least 4packs in 8 weeks.
You should do the these exercise EVERYDAY!!!

1)sit ups. at least 30 to 50 times X 3
Make sure you exhale before you get up on each up

3)Ab crunch left,right,center. 30X each X 2 again exhale on up turn.

3)Side lift with a dumbbell 30 X3 times on left and right side. weight it depends on what you can handle do 30 lbs to start and make sure the side muscle is the one pulling ( If the dumbbell is on your left pulld with your right muscle)

You can change them later on to make it harder such as incline,adding weight plate.etc.etc.

Good luck.

Good point, im 6'3 and was 212lbs to start with, im happy at my weight now but i just need toning up really.

im definately going to get some of them side crunches in my routine, thanks

[COYS]

thats really good...

what i do for training is 2 Days running of 3.5 Miles Outdoor which takes me 30 minutes

2 days weight lifting at the gym (One day Chest and Biceps and the other day Triceps and Back)

and 1 day boxing at a gym in mosside

mosside, im suprised u make it back!!! jk

thanks man, i made a lot of progress from where i was at. its just this final part of losing the last bit seems to take forever.

[Squirrel]

thats really good...

what i do for training is 2 Days running of 3.5 Miles Outdoor which takes me 30 minutes

2 days weight lifting at the gym (One day Chest and Biceps and the other day Triceps and Back)

and 1 day boxing at a gym in mosside

Strange weight lifting regime there: odd two-day split thing, but chest and biceps, triceps and back?

you should work triceps on your chest day and biceps on your back day.

And why arent you working your legs? And why are you concentrating on your biceps and triceps?

If anything do a 3 days split of: push, pull and legs.