FORUMS > Cardio Training Forum Rules

Whats up guys I go to the gym 3x a week iam getting arms legs and everything else in shape but can't seem to get my midsection tight? don't get me wrong I dont have a beer belly, Iam 6ft, 185, 36 waiste, I want that tight midsection, so if their are any cool nice guys willing to help a bro out and get me started on a good work out plan i would greatly appreciate it, pls also tell me how many sets / reps to do and how long to do the treadmill, thanks guys looking forward to here from you.

This would be a great place to start:
http://www.realjock.com/gayforums/?searchtext=Abs

Cut out the inflammatory foods (google them). That increase visceral (belly) fat.

there are three main reasons why you wouldn´t have a flat stomach

(1) lack of abdominal muscle tone
(2) fat
(3) inflammatory bowel issues caused by food intolerances etc.

Exactly which of these depends on the case..... Both 2 and 3 are sorted only by diet. Look there first.

paulflexes saidCut out the inflammatory foods (google them). That increase visceral (belly) fat.

Wtf I had no idea about this. I've been drinking tons of milk just because everyone saying it's so good for your health and because it contains protein.

guy above is right, cut out milk.

Best way to get a six pack is to cut out gluten, grains, legumes, dairy, added sugars and alcohol. Eat lean proteins, fibrous veggies, some fruit/nuts, and healthy oils/fats like avocado and olive oil. Here's a good site for food information: http://whole9life.com/

Dont forget late night eating...Also check with your doctor to see if you are Pre Diabetic..

Diary is my big problem... likely why i can't loose that 6 lb belly... LOL. i love all diary, cheese the most...

Run and run some more, and more and more and more. The belly will go then tone with a balanced core regime. Diet is important, critical, the most basic issue being calories 'in' and calories 'out'. How you make up those calories is your next consideration. Those going 'in' need to be balanced for nutrients, Carb/protein split and sanity/indulgances. Burning the calories has to be done across the full range of cardio rates/zones and in roughly the right proportions - long medium/comfortable sessions for fat burning and HIT or HIIT to up the metabolism after leaving the gym. You can achieve all the calory burn with different weight programs (cross fit/kettle bells etc) but running is the most efficient use of time/energy. Run!

This thread make me wonderful if Monk has a beautiful body with lean stomach

Is dairy really that bad? Even skimmed milk? Any suggestions on how to make porridge (oatmeal to all of you ) without skimmed cow milk?

Tombo saidIs dairy really that bad? Even skimmed milk? Any suggestions on how to make porridge (oatmeal to all of you ) without skimmed cow milk?

use water. water and then add sunflower seeds for a bit of crunch and if you are a big baby some raisins for sweetness.

What about almond milk?

I had a food intolerance test last year and sure enough milk came out as the number one allergen in my test. Apples, pears and citrus fruits too.

All the stuff that has been said is great and all but the main reason you are not getting a flat stomach is because you are likely not hitting your caloric restriction.

How many calories do you consume per day? How many do you burn? What are your macros? Try running a 500 calorie deficit for next 2 - 3 months and report back. Not trying to sound bitchy, but you will not flatten your stomach and lose considerable amount of fat without going through the basics first.

Just my 2 cents...

Tombo saidIs dairy really that bad? Even skimmed milk? Any suggestions on how to make porridge (oatmeal to all of you ) without skimmed cow milk?

I mix oat meal with nothing but applesauce. Delicious, not dry, healthy, and keeps me going without hunger for several hours.

To be honest i would'nt let it worry you if you dont get a 6 pack, just be happy with who you are and dont become on of the shallow sheep.

it seems to somewhat depend on person to person as well... some people cannot live without dairy, so they have to cut other things to compensate, etc. for me it's wheat. I love it but it is so fattening for me. if I cut it out I can drop fat super quickly, but it's tough to do.

I'm working on getting that last bit of my stomach to flatten out, as well, and have gotten some good advice which is helping a lot (almost ready to post new pics ).

1. Use omega-3 oil as a source for "good fats."

2. Lower your carb intake to around 100-150g per day (this is about a third to half of what's in a "normal" diet - it's not so low that you have to totally avoid carbs but you have to be smarter and more deliberate about it).

3. If you're doing a lot of lifting but want to also get lean, then don't take in as much protein as you might think you need - you can actually overdo it, which may lead to some extra lbs. You want enough to help you build, but not so much that the protein gets stored as fat.

4. Up the intensity of your cardio - you need to "shock" your body. Whatever cardio you're doing, do it with more intensity. This doesn't mean run 2 miles instead of 1. It means run 1 mile faster (or up a hill...or both). Do things like box jumps during your lifting which will raise your heart rate. Ride a bike, alternating higher and lower intensity. Take a class which gets your heart rate going (a boxing class...anything that forces you to spike your heart rate).

Try all or some of those and I guarantee you'll see results. I spent the last 6 months traveling a ton for work. Was out of my routine, harder to eat well, etc. In the last month I'm back in my routine and I've done all of the above and the results are great, and I feel great. So give it a go and good luck!

It's a combination of workout and diet. I would recommend "raw vegetable juicing" on top of a lean diet. Broccoli, Brussels Sprouts, Cauliflower, Red Cabbage helps with belly fat.

LoveAndPeace saidWhat about almond milk?

Almond milk is my secret weapon against belly fat. I drink it daily.

I've recently given up milk once again! The place I miss it most is at coffee time. I've found coconut milk is great in coffee.

However thats when I'm at home, and when I travel for work (8-11 days a month) I don't have access to coconut milk- starbucks has soy milk- any thoughts on wether or not soy milk is a good alternative to the coconut milk?

Is Soy milk acceptable or is it bad like dairy?

Genetics plays a role that cannot be overlooked and not everyone has the genetics to "display" very cut six-pack abs.