work out harder or eat less?

eske

I've been going to the gym for a couple of years. Overall I'm pleased with the results, aerobically I'm in good shape, my arms are getting bigger. But my stomach, although it's a lot flatter than is was 2 years ago, isn't as flat as I'd like it.
I'm 35, I do the following program 3 times a week

8 mins rower warm-up,
5k hill interval run at 12.5k,
15 mins on the cardio squat (speed 8, weight 7),
followed by a series of arm & legs exercises ( I won't list as I'm happy with these)
and abs exercises
Ab Curl (Ball) 4sets 12reps
Oblique Twist (ball) 4sets 12reps
Reverse Curl 3sets 12reps
Elevated Curl 3sets 12reps
The whole program takes me about 1hour 45mins


But I think as I've raised my metabolism I've gradually started to eat more. Not a huge problem as I seem to prefer good foods (salads, sushi, fruit)
However I've got into the habit of having cheese and wine (my only vice) late at night.
I'd prefer not to have to jack this in but... if I have to....
So finally my question do I change my program ( if so any recommendations )
or find some low cal low fat snack food (again if so any recommendations)

White&Proud

Oi!

Tough questions you're asking.

Let me go by steps:

- regular physical activity increases your resting metabolic rate (RMR)), so you eat more. That's why when former athletes or people very physically actives stop training they get fat, because their RMR continues high for some time, so they keep on eating like they did before (while they trained) and they don't burn enough calories.

- in my opinion, you do to many abs exercises. In your abdomen you have basically four muscles: rectus abdominus; internal obliques; external obliques; and, transversus abdominus. The rectus abdominus is the most superficial, the six pack. The transversus abdominus is the harder to work, it keeps our viscera (internal organs like kidneys, stomach, liver, etc.) in the adbominal cavity. It has been said that the ball is the best equipment for abs training, and I've to agree with that. In fact, the ball let's us work all 4 abdominal muscles (depending in the exercises).
If your rectus abdominus is already fit, then you could try to work out your transversus abdominus to try to pull your belly to it's place.

- if the problem istn't in the muscle tissue and you have fat in your abs, then cardio is the solution. I warn you that to have a perfect lean abdominals it's needed loads of training as well as a very good diet.

I don't know if I've answered your question, but I left here some points of views. If you train in a gym, you should ask the fitness staff over there. It's not easy to talk about this kind of things when a person doesn't knows the other.

eske

Thanks that was quite a comprehensive answer.

White&Proud wrote:

- in my opinion, you do to many abs exercises.

I'm thinking the same thing. I probably need more cardio.

White&Proud wrote:

you could try to work out your transversus abdominus to try to pull your belly to it's place.

any particular exercise on the ball you'd recommend for this?

White&Proud wrote:

I warn you that to have a perfect lean abdominals it's needed loads of training as well as a very good diet.

Yeah I hear you - idealy I'd just add another day per week and just do cardio.
It's tough getting the right balance - I find 3 days a week manageable. I was doing 4 for a while but ... well you've got to have a life too.

re: good diet - Any dietary ideas?

Stark

Diet: Moderate amounts of protein, good supply of unsaturated fats - fish oils and the like, wholegrain sources of carbohydrate (brown things), vegetables.

BaZmO*

First of all, you are spending way too long on each session in the Gym. Your sessions shouldn't last more than 45 mins*

Secondly, you shouldn't be doing your Cardio and Weights on the same day. Alternate between the two.

You should increase your protein intake and reduce your card and fat intake.

I wouldn't mind what White&Proud said about doing too many abs excercises as you are not. 100 sit ups is not too much.

And last, unfortunately there is no easy way to reduce the aul belly other than a combination of reducing your fat intake and increasing your cardio excercises.

B.

*This only applies to weights sessions, cardio session should last long if possible.

White&Proud

Oi!

Sorry only replying now to your questions.

Exercises with the ball to workout the Transverse Abdominus - send me a pm or an email with your email so I can send you some exercises with pictures.

About the diet, well... that would lead us to a very big talk. I can try and find an easy understanding article so I can scan it and send it to you if you want. There has been some studies of a new food piramid, but I think it's not yet proven of being better than the older one.