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  1. #1
    Registered User dopolop1's Avatar
    Join Date: Nov 2012
    Location: Brighton, East Sussex, United Kingdom (Great Britain)
    Age: 26
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    How to get rid of beer belly???

    Hi guys, I'm new to this site.

    I've been working out daily, usually 3 times a week for 1.5 hours for the last 3-4 months and I'm still learning the basics of everything in this new healthy world! l'll jump straight in and say that my current goal is to get bigger arms. However, lately I have felt that it is time to shift the beer belly and I want to include some training to lose it for my secondary goal.

    I've heard that in order to get better abs, you need to include a generous amount of cardio to burn the underlying fat? I was wondering if anyone has any suggestions to give me a rough template to include into my workout program. Ab workouts, specific cardio exercises and durations?

    My current workout is:

    15 mins treadmill
    5 sets of 30kg - Chest press
    5 sets of 45 kg - Vertical traction
    5 sets of 15 kg - Shoulder press
    5 sets of 27 kg - Pectorical
    5 sets of 12.5 kg - Arm curls
    5 sets of 25 kg - Arm extension
    5 sets of 15 kg - tricep push downs
    5 sets of 12 kg - upright cable rows
    5 sets of 20 kg - cable rows

    5 sets of 27 kg - abdominal crunches

    (Usually lasts 1 hour 30 mins)

    I'd love to hear what workouts other people do to shift the belly and get bigger arms and also if anyone has any other advice such as nutrition would be great. I hope to hear from someone soon!
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  2. #2
    Registered User PhxRX's Avatar
    Join Date: Sep 2012
    Stats: 6'2", 260 lbs
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    Unfortunatly, you can't really select where to lose the fat at. (ex. Doing sit ups won't guarantee belly fat loss, but it will tighten it up.) To lose the belly fat you will just have to lose overall body fat. Exp say you are 19% body fat now, you might need to cut down to say 10-15% bf for ab development to show. All depends on your body really.
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  3. #3
    Registered User Frederickvc's Avatar
    Join Date: Oct 2012
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    How about looking for a decend 3split ? look up Starting Strength from Mark Rippetoe, ideal for beginners.

    and don't skip LEGDAY !!
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  4. #4
    Registered User jimsmith9999's Avatar
    Join Date: Dec 2007
    Stats: 6'2", 186 lbs
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    You need to reduce your bodyfat. It's all in the diet. Read the stickies here and in the nutrition forum.
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  5. #5
    Sithening libtolu's Avatar
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    Diet is what gets rid of fat . You need to count calories and get yourself in a deficit, the stickies have all the details.

    And that workout is atrocious, get yourself on a proper program like Starting strength/stonglifts or hell even all pros or phat.
    ** Forever Cutting Crew**

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