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20120730043719-gerardimprovement

Gerard I asked the question in Sports Nutrition

Help: 1 Month Challenge

How would I be able to trim down my "love handles" and flatten my stomach within one month?

My current routine/strategy:

Gym - Wednesdays, Thursday, Friday

Diet (No white rice, significantly less sugar and salt):

  1.) Breakfast - Oatmeal, Skim Milk, 1 Egg

  2.) Midmorning Snack - Wheat Bread Sandwich - Chicken, Banana

  3.) Lunch: Steamed Fish, Steamed Vegetables, Banana

  4.) Afternoon Snack - Wheat Bread Sandwich - Chicken

  5.) Dinner - Meat, Brown Rice (sometimes), Vegetables

Will incorporate - Running at least three times a week.

Please help me guys.

Your answer

Answers (2)

Exercises to Flatten Your Stomach in a Month

A month is probably not a long enough time to flatten your stomach. For you to pull this off, you need to be extremely disciplined with your diet and make exercise a daily part of your routine. Your plan should also include ab exercises, but you also have to have weight loss. Perform 15 to 20 reps of three to four sets of your ab exercises. Work them three times a week on alternating days.

Interval Training

Interval training is a type of cardiovascular exercise that can burn sufficient calories and promote weight loss in your stomach. Start out with a light five-minute warm-up jog. Run as hard as you can for 30 seconds, then jog for 60 seconds. Alternate back and forth for 30 minutes and finish with a light five-minute cool-down jog. If you do not like to run, apply interval training to any form of cardio that you do like, such as swimming, indoor cycling, elliptical training, stair climbing or rowing.

Hanging Knee Raises

Hanging knee raises are compound ab exercises that target the lower ab region, and they also involve your leg muscles. Grab a pull-up bar with an overhand, shoulder-width grip and let your legs hang straight down. Draw your knees up to your chest. Squeeze for a second. Lower your legs back down and repeat. Keep your upper body as still as possible when you are performing this exercise.

Leg Lifts

Leg lifts are lower stomach exercises that can be executed with a pair of ankle weights strapped to your lower legs. This gives you added resistance for maximal muscle recruitment. Lie on your back with your hands by your sides on the floor. Lift your legs 6 inches off the floor. This is your starting point. Raise your legs up until the soles of your feet are parallel to the ceiling. Lower your legs back to the starting point and repeat. If you notice any discomfort in your lower back while doing these, place your hands under your butt.

Bicycle Maneuvers

Bicycle maneuvers are effective at working your upper abs, lower abs and obliques--all at the same time. Start this exercise by lying on your back. Lift your legs, and bend your knees 90 degrees. Place your hands on the sides of your head and lift your body into a crunch position. Move your right elbow toward your left knee as your fully extend your right leg. Reverse this movement by bringing your left elbow toward your right knee and fully extending your left leg. Go back and forth in a smooth, cycling motion.

Crunches

Crunches strengthen your vertical ab muscles and can be done with an exercise ball for extra support. Sit on the ball with your knees bent and feet resting on the floor, with your arms across your chest. Use your abs to help you lean back 3 to 6 inches. Hold for three seconds then raise your upper body back up to a sitting position. Do 10 to 15 reps and three sets five times a week.

Double Crunches

Double crunches put the most amount of emphasis on your upper and lower abs. Execute this exercise from a face-up position on the floor. Place your hands on the sides of your head and extend your legs out in front of you on the ground. Curl your body up and draw your knees into your chest. Extend your legs back out right above the ground and lower your upper body back down. Repeat for a set of repetitions.

Rollouts

Rollouts are done with a stability ball. They target the upper abs. Kneel on the floor with the ball in front of you. Place your hands or fists on the ball shoulder-width apart. Straighten your arms and back and lower your body toward the floor as you roll the ball forward. Maintain a straight back as you do this; let your forearms roll across the top of the ball. Feel the contraction in your stomach and roll the ball back to the starting point as you come to an upright position.

Cardio Exercises

Cardio exercise burns calories and elevates your heart rate for a sustained period. Cardio activities include walking, cycling, running, swimming and team sports such as basketball, soccer and tennis. The American College of Sports Medicine advises doing 30 minutes of cardio exercises at least five times a week for good health. To burn more calories and lose weight more quickly, increase the duration or intensity of your workout. If you normally walk, for instance, add some running into your routine.

Warning

You are not guaranteed to get a flat stomach in just one month. Your results will depend on the amount of body fat you currently have, genetics, exercise plan and diet. If you are overweight or obese, it will probably take longer than a month to lose the excess fat on your stomach. Your lifestyle can help or hinder your progress as well. If you consume a lot of high-calorie, low-nutrient foods, for instance, it will probably take you longer than a month to get flat abs. Do not be discouraged, however, as you will continue to make progress if you stick to a healthy diet and exercise plan.

Sports-iqgold Suyash B answered Comment

20111204050158-skbhandari007

thnx, for the compliment dude...... all the best........

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That's quite a lot of carbs there - 2 bananas and the sandwiches. You might want to read up about eating clean / paleo and eating more protein and healthy fats and a bit less carbs. Just a thought, I'm not a nutritionist! Good luck.

Sports-iqgold Heather J answered Comment

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