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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02-09-2012, 12:47 AM #1
remove belly fat in 8 weeks..is it possible?
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02-09-2012, 01:12 AM #2
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!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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02-09-2012, 07:10 AM #3
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02-09-2012, 07:15 AM #4
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02-09-2012, 08:57 AM #5
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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02-09-2012, 09:40 AM #6
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02-09-2012, 09:42 AM #7
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02-09-2012, 10:04 AM #8
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02-09-2012, 10:06 AM #9
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02-09-2012, 05:35 PM #10
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