Routine Advice

D.S.

Hi there,

After a v long period of being sedentary, partly due to a dodgy knee, I had a knee operation last November and have started a rigourous exercise program. I go to the gym at least three times a week (Monday, Wednesday, Friday) and kitesurf, wind permitting, Sat and Sunday. If the wind doesn't permit, I will hit the gym or go running at least one weekend day.

I have been building up my routine and exercises over the past few months (knee has been a factor and has been improving slowly). At this stage, I am delighted with my general gains. My general body is much more defined, particularly upper body and legs. However I am struggling to shift weight from my stomach. There is a small bit of puppy fat which is just refusing to budge which I really want to shift.


Any advice on my routine would be much appreciated.



My current gym routine is as follows (same every day):

Warm-up
- Crosstrainer (15mins)

Abs
- Sit-Ups (on ball) - 20*3
- Leg-Raise on Mat (lower abs)- 20*3
- Side Crunches (Left and Right) - 1min * 2 each

Chest/Back/Arms/Legs
- Leg Extension (90kg) (Left leg only for knee) - 90kgs
- Leg Curl (100kg) - 12* 3
- Pull Ups (Unaided) - 12* 3
- Chest Press (Bench - 45kg) - 12*3
- Triceps Curl (Dumbbells - 15kg) - 12*3
- Biceps (Bar - 20kg) - 12*3
- Shoulder Press (Dumbells - 15kg) - 12*3

Cardio
- 8km Run - 30 mins (always at end of session in order to burn as many calories as possible)


My Diet is admittedly average. I eat three times a day. Typical day:

Breakfast - porridge (made with milk) & honey
Lunch - alternate between hot dinner (meat/fish & veg/potatoe) or salad (leaves, filling, and 1 of chicken or fish)
Dinner - light food - usually eggs, soup etc

My weight has not moved at all since November, I am exactly 12 stone the last 9 months. However, I half expected this as fat changed to muscle.

Is there any particular weight, abs exercise, cardio program, or dietary change I can do which could help shift weight from the stomach area?

Many Thanks,
D

celestial

What height are you?

At this stage of the game it will be all about calorie control and watching what you eat.

D.S.

Damn forgot to mention height - I am 5'11''