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  1. #1
    Registered User miekuah's Avatar
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    remove belly fat in 8 weeks..is it possible?

    Hi All,

    i need some advice, can i remove the belly fat and make my stomach flat..or maybe a little pack in 8 weeks?

    below are my pictures attached..and i made this program and i run it already 1 week now.. all my muscle is sore but i like the feeling and i need advice on anything.


    front belly.jpgside belly.jpg

    monday :
    - dumbell bench press
    - incline dumbell bench press
    - dumbell squat
    - seater alternate dumbell curl
    - dumbell pullover

    tuesday :
    - knee up
    - leg raises
    - bicycle
    - reverse crunch
    - russian twist
    - plank

    wednesday :
    - arnold press
    - alternate front dumbell raise
    - one army dumbell row
    - dumble stiff leg deadlift
    - tricep bench

    thursday :
    - knee up
    - leg raises
    - oblique crunch
    - reverse crunch
    - plank

    friday :
    - dumbell deadlift
    - incline dumbell press
    - dumbell lunges
    - seatet alternate dumbell curl
    - tricep one arm dumbell extention

    saturday :
    - cardio 20 minutes

    sunday :
    - free
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  2. #2
    Registered User fittofattofit's Avatar
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    You are currently about 20-22% body fat, and to have a flat tummy/soft 4 pack you are looking at around 12%
    You can reasonably lose around 2lbs of fat/1% per week, so 10 weeks and 20lbs to lose
    To keep your muscle mass you will have to lift heavy and keep your protein intake up
    "Better to wear out than rust out!"

    Jane Fonda helped me to rediscover my core. ..... thanks for that Ken :rolleyes:

    Squat 165kg/363lbs
    Deadlift 190kg/418lbs
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  3. #3
    Registered User placebo91's Avatar
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    I'd would be faster if u added more cardio. Ofc u can still do that without cardio, but i was u, id rather want to eat more and still lose weight cuz of calories u burn due running.
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  4. #4
    Registered User oli7787's Avatar
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    Really nice clean diet some HIT and lots of cardio and youll do it yes.
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  5. #5
    Registered User DatLurker's Avatar
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    Originally Posted by fittofattofit View Post


    You are currently about 20-22% body fat, and to have a flat tummy/soft 4 pack you are looking at around 12%
    You can reasonably lose around 2lbs of fat/1% per week, so 10 weeks and 20lbs to lose
    To keep your muscle mass you will have to lift heavy and keep your protein intake up
    This^ Light Cardio + Lifting + Multivitamin + Protein Shake and it will come off.
    You don't even need the shake if you are getting enough protein from foods., but it helps.

    It might take you longer or less than 10 weeks though, everyone's body is different.

    GL man, Looking forward to seeing your progress.
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  6. #6
    Fulking ATM asian66's Avatar
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    Diet, cardio and weights to keep muscle
    S- 315x5
    B- 205x5
    D- 405
    OHP-125x5
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  7. #7
    Registered User Xhesi's Avatar
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    more cardio def 20 mins?
    Personal Bests

    Bench Press - 75kg|165lbs x 8
    Deadlift -140kg|308lbs x 8
    ATG Squat - 110kg|242lbs x 8

    Will rep back 100%
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  8. #8
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    Its impossible to say how much or how long it will take for you to lose, however, you can make a pretty good attempt in 8 weeks.
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  9. #9
    Registered User cantgetveins's Avatar
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    you don't need 8 weeks it's not so big belly 1 month is okay for this

    just select good diet and try fasting 5 days

    eat less and do lot's of cardio
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  10. #10
    Registered User MoreKoto's Avatar
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    you can definitely lose that in 8 weeks!
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