Expert: Daphne E Brown MS CPRP - 11/10/2004

Question
I'd like any suggestions on helping me adjust my exercise program/diet to obtain some fat reduction---love handles, belly, man boobs.

I'm 34, 5-07/160 lbs

Here's my general diet/exercise program:

Tues  1400 calories  bench press, dumbell fly, reverse fly, 200 crunches.

Wed   1400 calories  Run/jog/walk 4 miles--1 Hour

Thurs 1400 calories Stationary Bike 7 miles--30 minutes

Fri   1400 calories bench press, dumbell fly, reverse fly, 200 crunches  AND run/jog/walk 2 miles--30 minutes and Stationary Bike 7 miles--30 minutes.

Sat/Sun/Monday...no exercise, basically eat whatever I want.

I've held my weight at 160 lbs for the last 4 months.  My love handles remain, have a strong stomach shrouded in a layer of fat, and my chest is large but does have fat on the boobage area.

I'd like to become a little for leaner and cut. I can send pictures if that'll help for the diagnosis.

Any suggestions?

Thanks in advance,
Aron

Answer
Hi  Aron.  First of all, congratulations on your healthy lifestyle.  Often, the most difficult thing for people to do is to realize that fitness and health is should be an ongoing process as we age.  Sounds like you've been on that track for a while and it's part of your lifestyle,
like brushing your teeth.

OK.  That said, I normally don't do exercise prescriptions or give out personal training regimens in this volunteer setting.  Because of liability issues, I only stick to general advice, so keep this in mind while I answer your questions.

 From what you've written, it seems very detailed, specific.  If I were your personal trainer, I would definitely work with you and give you some recommendations not necessarily to improve what you are doing, but work
around your fitness goals. Maybe think about working with a personal trainer at least 1-2 sessions to help you develop a more appropriate workout.

Usually, people are predisposed to have body fat distributed in a set pattern,usually similar to their parents .  Some conditions like gynecomastia can't be resolved through exercise and nutrition changes alone. See these web sites:
http://www.emedicine.com/med/topic934.htm
http://www.gynecomastia.org/

Many people in Western society, feel that they need to
have "a flat stomach".  Due to our genetic makeup and the fact that we need to feed ourselves every day, a flat stomach is virtually impossible to maintain for many folks.

With that said, make sure you want a flat tummy for the right reasons, not because of some unrealistic goal you have set for yourself.  Now, to answer your question, I cannot offer you a solution, but I can suggest exercises to tone stomach MUSCLES.  To lose body fat, you must participate in more vigorous cardiovascular workouts at least 4X a week, eating more nutritiously, limiting your caloric intake to just above BMR (basal metabolic rate - the base number of calories it takes for your body to
function every day).  Go to these sites for exercises and BMR calculations:

http://www.ironmagazine.com/archive/BMR.htm
http://www.simplefitnesssolutions.com/articles/ab_muscles.htm

Hope this helps you a little bit.

Hang in there with a more intense exercise and more nutritious regimen, I am sure you
will achieve the look you desire for yourself.

Sincerely, Daphne