kushshukla24 Posted August 15, 2014 Share Posted August 15, 2014 Hello All, I am pure-vegan and have been working out regularly for last 2 years. I am able to gain good muscles but there is still no fat loss in tummy region. I follow 5 days a week schedule and do exercises in evening at 5:30pm in following orderMonday: BackTuesday: Biceps and AbsWednesday: LegsThursday: Shoulders and TricepsFriday: ChestSaturday & Sunday: Occasional Warm-up. Eating habits:Morning 10:30am: CornflakesLunch: 12:10pm: 8 Wheat rotis and cooked vegetables with spicesSnacks: 3:30pm: Brown-bread sandwich with corn, tomato as stuffingAfter Work-out: A big plate of salad containing sprouts and fruitsDinner: 10 Wheat rotis, pulses, vegetables and some rice Please do suggest some alteration as required in my lifestyle so that I can flatten my belly. Thanks in advance!Kush Shukla Link to comment Share on other sites More sharing options...
C.O. Posted August 19, 2014 Share Posted August 19, 2014 You are only doing abs/core once a week and no cardio. Its tough to lose belly fat, you have to target that area more. I would do more core work like burpies, crunches, planks, crawls, etc Link to comment Share on other sites More sharing options...
kushshukla24 Posted August 19, 2014 Author Share Posted August 19, 2014 Thanks for replying!Can you please suggest a new schedule that will include more of cardio and abs than weightlifting.Do my diet looks ok? Link to comment Share on other sites More sharing options...
Hobbs Posted August 19, 2014 Share Posted August 19, 2014 C.O got it right I think. Diet looks ok although low on protein as I see only pulses once a day. Try to add more pulses or soy products like tofu, soy milk, soy yoghurt.Replace some carbs like rice in the evening by vegetables to lower your caloric intake and burn fat faster.Generally, more vegetable is a good idea Personally I lost belly fat just replacing processed stuff by fresh food most of the time. Easy.Replace for example your cornflakes in the morning by some oats + soy milk, add some seeds/nuts, and a piece of fruit. Wheat rotis can be replace by a sweet potato etc. Find some alternatives you like. Training-wise, you can have 3 weight sessions a week and 2 cardio ones, or 2 weights (enough to keep muscle mass) and 3 cardios (e.g.: 2 quiet and 1 HIIT). Make sure you alternate between weights sessions and cardio. Up to you to arrange a schedule depending on your other commitments.Think I posted something like that recently:day 1: full body weight lifting 1hday 2: steady cardio 1hday 3: restday 4: full body weight lifting 1hday 5: steady cardio 1hday 6 : HIIT 30mday 7: rest Link to comment Share on other sites More sharing options...
VeganBadass_CO Posted August 23, 2014 Share Posted August 23, 2014 I like the exercises that C.O. suggested...rock that core!! Maybe add in some qunioa in to your diet in place of rice. Pick up some other good things like chia (can even just add it to your water while you workout), something more nourishing for breakfast as corn flakes are too processed. Good granola...oh! Just picked up some awesome sounding organic Natures Path Coconut Chia granola from Costco....on sale too! $5. Haven't tried it yet, but good add to go with my breakfast bowl (oatmeal, steelcut oats, fruit, sometimes some bulger, fresh fruit, splash of Almond milk)... For me, dump bit of softness in abdomen was down to food changes and more cardio... Link to comment Share on other sites More sharing options...
lepiante Posted August 24, 2014 Share Posted August 24, 2014 Measure the oil that you place on your food with a tablespoon and not your eyes. Or you can skip the consumption of oils until the belly fat disapears. Link to comment Share on other sites More sharing options...
John V Posted September 2, 2014 Share Posted September 2, 2014 Ten rhoti a day! That's a lot! Replace some with brown rice or quinoa. Also cornflakes have sugar and are highly refined, replace with grits or oatmeal. Hemp in banana smoothies are a good addition for protein and EFAs. Link to comment Share on other sites More sharing options...
muchidna Posted September 3, 2014 Share Posted September 3, 2014 i usually do abs almost every day for about 20 minutes, and a longer session once a week for me, i can hit abs pretty quickly after each other, i don't like to keep one dedicated day for them. Link to comment Share on other sites More sharing options...
BruceLee19401973 Posted September 30, 2014 Share Posted September 30, 2014 get a heart monitor, do some HIIT cardio twice a week and make sure you stay in your target heart range, worth a try Link to comment Share on other sites More sharing options...
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