Melt-Away Midsection - Wanna give me a jumpstart?

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    Jul 15, 2009 3:44 AM GMT
    So after reading many many forums... its been quite a relief to know others also have the yoyo's/ups & downs of weight. Well I'm beginning to get frustrated and just need some "words of wisdom" to jump start me back into a great routine and diet.

    I've have been trying my hardest to get my mid-section down to where its pretty much flat. I started spin 3/4 days in the evening with 1hr of weight training. Is this good? Or should I add going to do more cardio in the AM prior to work?

    I am afriad of too much cardio because I do not want to loose muscle mass. I have planned on reducing my calorie intake and up my protien(s), plus eating more veggies (non-starchy).

    Do any of you who face this same issue(s) have great suggestion(s)? Are there supplements I should include? Any workout routines? I would love some suggestions... My goal is to start a new routine by this Sunday after looking over everyone's suggestions.

    Thank you for reading and I look forward to making more friends.... Ohh, and if you live in Vegas, I could use a great workout partner!

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    Jul 15, 2009 5:30 AM GMT
    The way to avoid loosing muscle mass while increasing cardio is by eating more. 6 balanced meals a day.
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    Jul 15, 2009 5:57 AM GMT
    tony hourton and his plyometric routine....
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    Jul 16, 2009 6:19 AM GMT
    Hi - this is a common question and there is a huge amount of advice around but the basic principles are straightforward. Stick to them and you will get a flat abs. The key thing to remember is if you want good abs then you have to decrease your body fat percentage to around 10% and increase your over all muscle definition. Here is the programme I use with clients:

    1. Do two cardio sessions a week of 45 minutes high intensity interval training. This means keeping your heart rate above 80% of maximum heart rate or using an exertion score where a feeling of 1 is I am doing nothing and 10 is I am working as hard as I possibly can. During your cardio your perceived score should be 8/9. This burns fat faster and for longer than just going at the same pace.

    2. Do three weights session a week: legs, chest and back, shoulders, arms. Get a trainer to work out a programme for you so that you can do it in an hour.

    3. Work on your abs three times a week: there are loadsof exercises but the best guide is Matt Robert's little book 'Fab Abs'.

    4. If you can't do 5 work outs a week do 1 cardio and 2 weights sessions.

    5. Eat smaller amounts 6 times a day: you need 5-6G of carbs and 1.5G of protein per kg (1kg = 2.2 pounds) body weight a day. It is often difficult to get that amount of protein in just from normal food, so use a 30G protein + carb shake in the first 30' after your work out. This gives your muscle the best opportunity to build.

    6. Please don't use any drugs.

    This may seem complicated but build it up slowly over 3 to 4 weeks. Think what you want to look like; keep that picture in your mind, may be running around on a beach in board shorts or speedos! There is no by passing the sheer hard work and determination - but its worth it. And its fun too. If you can get a training partner that is a huge help.