PrintHave a question about your routine or anything fitness-related? Send it Raphael’s way at askraphael@ediets.com.
Hi Raphael,
I am a 26-year-old man who works out almost every day lately and I consider myself athletic, but I have some extra fat at my tummy and side areas. I really want to lose them to get back to my past shape. What would you recommend? Thanks a lot in advance for your help — Mustapha
Mustapha,
You didn’t mention what your workout is comprised of, but if you’re working out almost every day as you mention, then I can safely say the issue is related to your nutrition program (assuming you’re performing at least 30 minutes of cardio five days per week within your target heart rate range and strength training three days per week).
Spot reduction isn’t possible, so the added fat on your abs and obliques will decrease only when total body fat is further decreased. This requires not only a challenging workout program (which I suspect you have) but also a nutrition program that places you in a slight caloric deficit.
I recommend that you journal all of your meals for one week. Write down the foods, amounts and total calories. Then see what the amount averages every day. You may be surprised at the end result because journaling tends to pinpoint where we are going wrong.
After one week of journaling, determine if you’re straying from your nutrition program more often than you realize. If you find this to be the case, then decrease the foods you aren’t gaining any benefit from (high-sugar, high-carbs and high-fat foods).
However, if your journal shows that your meals are very healthy and on track then decrease calories by 300 for seven consecutive days. Do not cheat on your diet during the seven days. So, if you’re currently taking in 2400 calories per day, then reduce to 2100 but again it’s very important that it be for seven consecutive days in order to establish a baseline. If you see a loss of approximately 1-2 pounds, then you know you’re on the right track.
If you do not see a loss, then it’s quite possible you may need to experiment by actually decreasing a bit more, assuming it doesn’t place your calories too low. I’m not able to tell you what too low is for you because there’s a lot I don’t know about you such as your height, weight and detailed activity level.
Along with your workout program, you’ll find the recommendation I’ve provided highly effective. Mustapha, thanks for submitting your question and I wish you the best of success in your health and fitness journey!
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