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losing fat is a combo of eating lightly, cardio, and ard gym sessions.
protein intake to 50% carbs at 40% fat at 10%
thats how I do it at least. I would run 2.5 miles to the gym, do a killer work out and then run back. my 2 meals of the day were 1 lettuce leaf wrapped around 6 slices of deli turkey.
lost 1 pound a day on that
ive lost 7 lbs this month from eating 2 meals a day of about a cup of cooked pasta with home made meat balls.
lots of fruits and veggies, fish/tuna
I run 2x a week, work out 2x a week.
for ab exercises, i use ab machine at gym. Problem is once youve done the initial surge to get it off, the inertia carries it through, so I stop half way down and then slowly contract and then slowly go back up. its a 3 part motion.
After that grab some 40 lb weights and do side bends. 1 weight only! then lift the heel up at end and contract it nicely. I see people doing this *incorrectly* with like 80 lbs. If you cant make it work for you at 40, try it until you can.
after 3x15 of that I do kneeling rope crunches.
cheers
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