Lose belly fat and gain abdominal muscles-Bengbeng tips
Day 71 of my 4 day cycle keep fit program
A buddy told me technically it shouldn’t be day 71 as we don’t do gym everyday. At best it is day 40 or less if we only count the days we hit the gym. Anyway, numbers are just a technical thingy I have been going crazy. Not exactly hungry but bored with the food on my diet. Other than that, I have been having my usual meals but I don’t eat after 7.00p.m. and eat lots of fruits from my garden esp mangoes and oranges. I have gotten into the habit of eating instant oats too. I make it a point of not finishing the nasi campur ( economy rice ) which I order for lunch every day. Occasionally I munch some nuts. Initially I lost some weight which encouraged me lots but I found that I regained the weight but the weight doesn’t seem to show. A few days ago, I went on an eating binge. Spot reducing abs is not easy. I had to start somewhere. From the net and friends, I only knew to burn fat I needed a low calorie diet ( impossible for a glutton like me ), a weight resistance program ( I am motivated when I have buddies to train with me ) and cardio ( I am lazy ) . It is best not to train the abs every day. The abs muscles need a rest too but the trick is to train them hard. Burn fat through prolonged exercise. After some time, you have to push yourself further to overload your muscles. ( high repetitions ) Abs muscles can actually help those with a bad back. It helped me. I suffered from a bad back when I lifted a dragon jar all by myself during gardening. You strengthen your abs, your back will strengthen too. Anyway I started my 100 day program with a big belly. I haven’t lost much weight. I think it is all about abs muscles. But I have had to punch a hole in my belt and it is time to punch another hole. I wish I were more successful in keeping myself fit. I do see some success but it is too slow. At my age, I don’t need big muscles. I just need to lower my risks of high blood pressure, diabetes etc etc. An alternative form of medical insurance Gone is the beer belly although I don’t drink beer often 
Even if I didn’t hit the gym, I still needed to control my diet etc.
And cheaper and cost effective too.
“But I have had to punch a hole in my belt and it is time to punch another hole.”
means slimming down already lo…
keep up da good work ar
i have been too busy eating
Beng, keep up the good work. have u tried supersets? do leg curls with squat back to back w/no rest in btwn and then 1 min. rest btwn set.
e.g. leg curls with squat. lunges w/ stiff deadlifts. calves w/hanging leg raise. lat pull down w/flat bench press, bend over row w/incline press, pullovers w/dead lifts for lower back. for shoulders and arms, front raises w/triceps kickbacks and biceps curls. side raises w/another different tri and bi exercises and the same with
reverse flys. Use lighter weights for all the exercises and aim for 12 - 15 reps. 3 - 4 sets.
it is something different to shock ur body. u need to change things every 3 - 4 wks. u can even
do 3 or 4 exercise in a row without rest as a set and then rest 2 mins in btwn. lots of combo u can come up with, use your imagination.
BTW, i train my abs everyday for 5 mins. trick is pick one exercise and do it for 5 mins. make sure to hit different area of abs each day. make sure the movement is slow and control and keep ur abs tight through out the move. Well, good luck.
thanks
. I will try to do all these soon. I havve been too busy eating the past few days 
Have you tried high intensity interval training I told you about last time? It works for me, so hopefully it’ll work for you too. To lost fat, you need to increase your body’s metabolic rate so that it can continue to burn fat even during your sleep.
Interval training can help you do that, so give it a try if you haven’t already : )
i tried it for a week after I received yr comment but i am not ready. I need the time to catch my breath n rest before the next set.
I can’t control much in my food. Normally I have my dinner after seven, but I try to do more exercise…
you probably dont even need the exercise
or a diet