Losing belly/leg fat - Do you think my regimen and eating habits are right?

Answered on August 19, 2014
Created June 03, 2013 at 7:23 PM


So, I've had great success being (almost completely/mostly) Paleo since September. I lost 32 pounds almost immediately, and got rather skinny. Since Late January, I have been doing quite a bit of weight lifting and have really changed my body, with a quite noticeable difference in upper-body muscle. I am currently 33 years old, male, 6' 1", 176# and 30" waist.

Though, I still have belly fat that I really want to get rid of. Let me explain my weekly regimen and let me know if you think there are any changes or tweaks I should make.

Monday - 7 sets of 10 dumbbell press, 6 sets of 10 dumbbell flyes, 6 sets of 12 pushups, 4 sets of 10 dumbbell shoulder press, 3 sets of 10 lateral raises.

Tuesday - 7 sets of 5 dumbbell squats, 7 sets of 5 dumbbell Romanian dead lifts, 4 sets of 15 single leg standing calf raises and 3 sets of 15 lunges.

Wednesday - 5 sets of 10 single arm dumbbell rows, 5 sets of 10 dumbbell shrugs, 6 sets of 15 dumbbell curls, 6 sets of 10 incline dumbbell curls, 6 sets of 12 pushups.

Thursday - 6 miles of walking, including as much HIIT sprinting as possible. I am working up to doing HIIT as frequently as I can for the first 3 miles and only walking back. I have only been doing HIIT for two weeks, getting used to it.

Friday - Multi: 7 sets of 10 incline dumbbell press, 6 sets of 10 incline dumbbell flyes, 6 sets of 12 pushups and 5 sets of 5 dumbbell squats.

Saturday - Walking/HIIT sprinting 3, walking back 3 miles.

Sunday - Walking/HIIT sprinting 3, walking back 3 miles. (the walking, HIIT is fairly new, have only been doing it about 4 weeks. This week I had extra days off so probably did closer to 27 miles.)

Like I said, I am mostly Paleo. I eat only pastured chicken and grass-fed beef, fish and seafood, lots of veggies, probably too much fruit, a ton of nuts (mostly almonds, raw) eggs, occasionally a bit of cheese (can't give it up!) I never eat out, and only drink alcohol about every other weekend, limiting to two drinks one or two of the nights (vodka + club soda only, no beer.) However, I do use Syntha-6 protein powder, 1 scoop with almond milk for breakfast and 2 more scoops post-workout M,T,W,F.

I do think that I have lost belly fat, maybe it just takes a long time? I am down to a 30 or even 29 waist in pants/jeans shorts and was originally 31 or 32 before going Paleo.

Is this a good regimen/schedule? Can you think of anything that would help me with the belly fat? I really have seen a huge change in my upper body in just 4 months. Just want to see those abs a little eventually!

Thank you much for any tips!


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5 Answers



on June 03, 2013
at 10:36 PM

7 sets of 10? I would try upping the weights quite a bit. Maybe 3-4 sets of 6-12. Hitting failure in that 6-12 rep range is where the most bang for your buck is. I would also take at least one day off. I did the same thing when I went from fatass to badass, and I've learned my lesson about never taking a day off. If you want more specifics on training just say the word.


on June 03, 2013
at 10:52 PM

Pat, should have mentioned, I use my set of 40# dumbbells for everything except the flyes and raises. For flyes, I am still using my 25s, can't go higher yet. I have steadily increased everything to the 40s since starting training. I'm not really comfortable with anything higher yet, though they've become lighter rather quickly.


on June 03, 2013
at 09:39 PM

Maybe try supplementing in some yoga and/or a massage!


on June 03, 2013
at 08:38 PM

agreed with above, remember, cortisol (belly fat hormone) is caused by stress, and stress could be not resting your muscles/body. maybe combine some of these exercise days and have at least one or two rest days.



on June 03, 2013
at 08:25 PM

As awesome as this is/sounds, it's almost super-human! Are you resting at all? That's really all I have to add. :) Most HIIT people I know do 3 days on, 1 day off so they're allowing their body some time to rest and rejuvenate. I would still be doing HIIT, but I'm currently suffering through adrenal fatigue-- don't fatigue your adrenals as well!

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