Hey all...I've lost weight, 45 lbs in the past year, and i'm very trim in everyplace but my lowest abdomen region. i want to tackle the last portion of weight in the most efficient way that i can so i need tips. What kind of cardio should i be doing and how many ab exercises?? i want to kill it for summer time...i'm sick of my belly fat hindering my sucess!!

No more ab exercises than usual, start hitting the compounds and get some good muscle on you. Look at your diet carefully. Post some pictures so people can tell what you mean as well.

More information is needed

agreed with nbs. if you are hitting compounds you will see success. Also, you cannot spot reduce, so you will need to let your body choose where it wants to lose the fat. If you risk becoming too skinny from this, then I know it is hard sometimes, but bulk up a bit first, get some more muscle, and then lose the fat. In the longrun (shorter than you think) you will be most impressed.

could some one give me some examples of compounds please?? btw i did become too skinny, something poped into my head last night....is this just a matter of some serious toning of my lower core?? any help is appreciated

examples of compounds lifts are:

Squats and Deadlifts <--two biggest ones
Bench Press
Rows
Pullups
Dips
Shoulder Press


they are just exercises that use more than one muscle to get the job done.

- Eat more protein and fiber: learn more here Abs Diet Plan - How to Get Flat, Sexy Abs Through Healthy Nutrition

- Build muscle with strength training: learn more here How to Lose Belly Fat Fast

- Do interval training: learn how here Burn Stomach Fat - How to Lose Belly Fat Fast

Then, hit your lower abs from every angle with a variety of exercises! Learn more here Lower Abdominal Exercises - How to Sculpt & Tighten Your Lower Abs

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Best Ab Exercise Routines to Get a Six Pack or Flat Abs

There a numerous studies out there that show that excess protein is not as beneficial as many believe. It increases protein catabolism throughout the body and forces the requirement of excess protein intake. Also, there is not a solid link between excess protein intake and muscle development. Last study on this that I read showed that, so long as an individual is getting the base amount of protein required for that person, muscle production in response to exercise is the same as one who is taking excess protein.

It's more important to get the correct amount of protein than an excessive amount of protein.

In this case, compound exercises for a full body workout, proper nutrition, and a combination of fat-burn and HIIT cardio training is the way to go.

I agree with you illiniphase4, I think most gym rats scarf down way more protein than what is really needed to help them build muscle.

But just to clarify ( in the context of the studies you were referring to) , when you say " excess protein ", excess beyond what sort of benchmark ?

For example, are you referring to that ' excess 'protein consumption beyond that rough benchmark you see so often cited in books etc. - i.e .8 - 1 gram of protein per pound of bodyweight for strength athletes wanting to add muscle...or some other benchmark of protein consumption ?

In other words , what would you consider " excessive " in your view ?

Welcome your thoughts.

What did you do to lose that 45 lbs .- any further details ( i.e diet, exercise regimen ) you can provide ?

How good is your cardio fitness now - i.e hard and long can you do steady state cardio for example ?

There may be some conflict here. From what I've seen "excess" dietary protein is either considered anything over amount recommended by the government serving standards in some studies while in others I've seen it considered anything over the benchmark you mentioned. I'm not really certain how close the two levels are to each other.

One of the main reasons for this resides in the fact that exercise increases protein component retention during the body's normal protein turnover.

On the flip side, however, if one training at the volume and intensity of a collegiate/professional athlete, the protein requirements still go up because of the increased reliance on proteins as fuel during high intensity exercises and competition.

In the end if you're a typical exerciser, excess protein isn't necessarily going to hurt your program (outside of the impact on bone demineralization in older individuals), but it won't have any sort of large positive impact either so it's not really needed.

I think the recommendations I've read most often for your typical ' sedentary ' adult is somewhere around .4 grams of protein per pound of body weight.

And then of course, based on what I've read, the recommendations then seem to creep up to anywhere from .5 - .9 grams of protein per pound of body weight depending on what your age is and what exercises you do.

" increases retention " ?

Not sure I fully understand this point ...could you take a moment to elaborate on this a bit ?

I've read that too - that in those sorts of circumstances, protein can supply anywhere from 5% - 15% of one's total energy needs.....especially in endurance type of events.


I agree.

Trouble is, there is that select group of gym rats out there that will swear on their mother's grave that tons of protein - 2 - 3++ grams of protein per pound of body weight - is what's needed to optimize muscle growth. More protein...more muscle.

It's as though these gym rats embrace the " if a little is good, then a lot must be better " fallacy. So, they think ' if science says 1 gram of protein per pound of bodyweight is sufficient - then, I'll take 1.5X that or 2X that or 3X that amount...and I'll get HUGE.'

Too bad it doesn't work that way.

Correction: I didn't state to eat an "excess" amount of protein.

I stated to eat more. How much "more" all depends on you. Each person is different, and no two person requires the same amount of anything -- let alone protein.

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Best Ab Exercise Routines to Get a Six Pack or Flat Abs

sry to change the topic but how to you multi quote, when i click it then click quote, I cant seem to figure out how. Im such a forum noob hehe