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Ok Stubborn Belly fat is what I'm up against, and I did a bit of research, here is what I'm going to change in my routine. Please provide your comments or hints as well:
Nutrition:
Take vitamins (cellular, omegas and phytoestrogen complex)
Whole foods no preservatives
Negative calories, need net -3500 a week
Carbs and sweets after exercise (insulin resistance)
General:
Sleep (7 hours minimum)
Need to do a detox (I need to research this)
Exercise
Don't eat 3 hours before exercising
Planks 30 second 3x a day
Squat 20 4 times a day
Side stretches 3x each side
Lift weights (heavy) promotes hormones
I'm excited to make a change, I looked back and I've been struggling with this for years. It's time to try a different overall routine.
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63,7 kg
Tot nu toe verloren: 0,2 kg.
Nog te gaan: 2,5 kg.
Dieet gevolgd: Redelijk Goed.
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1338 kcal
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Vet: 49,86g | Eiwit: 68,53g | Kolhy: 105,81g.
Ontbijt: Carrot Cake with Icing, Cabernet Sauvignon Wine, American Value Green Beans (Canned), Rice Pilaf, Anheuser-Busch Bud Light Beer, Cooked Salmon, Kirkland Signature Smoked Salmon, Great Value Green Olives with Pimento, Ahuacatlan Avocado Oil, Cauliflower, Lettuce Salad with Assorted Vegetables, Kirkland Signature Extra Fancy Unsalted Mixed Nuts, Coffee with Cream, Activia Probiotic Yogurt. meer...
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1810 kcal
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Activiteit:
Squats - 5 minuten, Hardlopen (Joggen) - 8 km/h - 25 minuten, Pilates - 10 minuten, Rusten - 15 uren en 20 minuten, Slapen - 8 uren. meer...
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Gewichtsafname van 4,8 kg per week
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 Reacties
Google hypopressive or a journal entry of mine from May 13. Not going to reduce belly fat but will help with muscle placement and definition...a few here have tried it with very good success. I used to do a lot of crunches before getting "taught" this exercise but these work better with less back stress. Good luck!
16 nov 16 door lid: Steven Lloyd
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Nice drop too by the way!
16 nov 16 door lid: Steven Lloyd
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Nice loss there, congrats!
16 nov 16 door lid: warrenwinter
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17 nov 16 door lid: rmacle
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Good for you laying out a plan! Might I suggest a probiotic or daily dose of fermented foods of some kind? It has really helped me feel better!
17 nov 16 door lid: sunshinetrugillo
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I would skip the daily squats. It won't burn many calories and it will not allow the rest that you need for the muscles to rebuild nice and strong, which you will need if you are going to lift heavy (which I highly encourage). I'm not sure what you mean about carbs and sweets after exercise. That can be counterproductive.
17 nov 16 door lid: LostSun
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Wow I'm adding the hypopressive exercise to my routine as well. Thank you Steven, never heard of this and seems to have quite a bit of internal benefits as well.
http://gethealthygethot.com/1862/hypopressive-exercises-the-revolutionary-new-way-to-tone-your-abs
17 nov 16 door lid: rmacle
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As you mentioned, there are some nice benefits beyond just keeping the core a little tighter. I like that I don't have to incorporate them into my workout...they can be done early in the morning (before getting out of bed), while driving, while watching TV etc. I also probably don't do as many as they recommend...probably only 5 to 8 minutes a day (here and there), maybe 2 to 4 times a week. If you do them daily for a continuous three week stretch you'll see a difference both visually and in how your core feels. Hope it works for you too, :-)
17 nov 16 door lid: Steven Lloyd
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17 nov 16 door lid: tamoo1
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