My exercise and diet review

satisatisati

Hi All,

What are the most result oriented workout for your belly.
I have been doing 30-60 minutes of cardio and callisthenics with a very high Intensity since last 4 months.
Waist reduced from 36 to 33. Weight reduced by 10 kgs.

But I can still feel lot of fat in my lower abs.
I am also doing 45-60 minutes of weight training on a daily basis with the help of a personal trainer. So my form is okay.
Due to minor injury in my shoulder I stopped weight training for couple of weeks. I only did cardio and abs workout for two weeks with a very high intensity.
I noticed that there is no change in my body. The weight did not drop.

My diet seems okay. I have been hitting my macros protein 30% fat 30% and carbs 40% on a daily basis.

Can you please review my workout and diet and suggest what I need to do to make my belly flat and then can see my abs sometime in future.
I am not looking for immediate results .

Thanks,
Sati

GreenIceFloes

What is your current weight, goal weight, height? A 1700 calorie limit is too low IMO.
You need to continue losing fat overall, you can't target your belly. Eat at a sustainable caloric deficit and keep lifting. You'll lose the excess fat and eventually the muscle will become visible. Can't really put a timeline on it.

satisatisati

current weight 74kg goal weight around 65-68 165 cm height.
1700 calories is what MFP set for me when I entered my current weight and goal weight. I generally eat back 300 calorie which I burn from my cardio and weight training.
I have lost 10 kg so fat by eating in deficit.

GreenIceFloes

You're a guy so you should stay above 1800 cals. However, it's an arbitrary number. Readjust your calorie goals. You have less than 9 kg to go, so you should set MFP to lose 0.25-0.5 kg/week and eat accordingly. If your deficit is too large, you will lose more muscle, despite the lifting, and probably not get sufficient nutrition either. The more weight you lose, the slower further weight loss will become. It's good that you aren't looking for immediate results, they're fleeting.

satisatisati

GreenIceFloes wrote: »

You're a guy so you should stay above 1800 cals. However, it's an arbitrary number. Readjust your calorie goals. You have less than 9 kg to go, so you should set MFP to lose 0.25-0.5 kg/week and eat accordingly. If your deficit is too large, you will lose more muscle, despite the lifting, and probably not get sufficient nutrition either. The more weight you lose, the slower further weight loss will become. It's good that you aren't looking for immediate results, they're fleeting.

Thanks for the feedback. Yeah I generally cross over 2000+ because I burn out a lot of calories in gym. So i have the luxary to eat few back .
My main question is that Is cardio important for making your belly flat? I think weight training is working better for me.
I like cardio exercises but I have sore knees after doing consistent running since last 5 months.

GreenIceFloes

If it's joint pain then give your knees some rest. Cardio is not important to make your belly flat. A caloric deficit with weight training will make the belly fat go away and make your abs visible.

satisatisati

GreenIceFloes wrote: »

If it's joint pain then give your knees some rest. Cardio is not important to make your belly flat. A caloric deficit with weight training will make the belly fat go away and make your abs visible.

Thanks you have answered my main question here

GreenIceFloes

Good luck!