made some spring rolls and samosas last night, (sorry for the poor image)

what i have on now.i love this combo

Romeo4real: @Uzoo -

You are simply not doing enough resistance exercises. More than enough studies have shown that introducing resistance work to an exercise program delivers far more benefits that just simple cardio. These can be good old fashioned weights, or Plyometrics/ Calisthenics exercises.

Keep doing the ab work; as it will continue to maintain abdominal tone; however, it is unlikely to reduce your waist line any further than it has already done. Also, the abs are a relatively small muscle group, so you cannot really overwork them with too much exercise.
The ab roller is indeed great for your core, and if you can master it, delivers far more benefits than the simple plank.
Basically, your problem is not enough cardio, but not enough resistance. i.e; your muscles groups are not adding to your calorific expenditure.

Also look at your food plan; as your eating is currently not great. On the exercise program you posted, you should be eating about 4 medium meals a day - this should work out approx every 3hrs. This should be done consistently, with the meals being eaten at the same time every single day. This is important so you maintain a a specific level of blood glucose throughout the day. Skipping a meal is NOT an option; NO matter what.
These meals should consist of low glycemic carbs with a lot of raw or steamed vegetables, and lots of water (min 2-3 litres a day). Also less red meat and more fish, and preferably contain low salt, no sugar, soft drinks, sweets, chocolates or any confectioneries.

This is my suggestion to you-

- Run only 2 days week
- Formulate a weight training program for 2 days a week (light weights, high reps (15-20)
- Include a lot of leg work in your weights program - Squats, Lunges - do variations of these.
- Do a Plyometric exercise routine 2 days of the week. JM or Shaun T is ideal for this. Make sure to complete the levels.
These exercises recruits all muscles in the body; including your core muscles, whilst increasing your heart rate, thereby giving cardiovascular benefit. This is essential for any weight loss program.
- Make sure to do Burpees, Squats variations - Hack Squats, Mountain Climbers, Squat to Switch Jumps, Atlas Jumps, Jumping Squats, etc. Press-ups variation -Spiderman Press-ups, Hindu Press-ups, Scorpion Press-ups, Walking pushups, Monkey Push ups, etc
- Rest one day of the week.

You can certainly lose 3kg in a single week on this program. Do all this consistently in a consistent manner you will realise your goals.
All the best.

Thank you @Romeo4real Thank you so much for these advice i am starting them tomorrow morning.




@dmz thanks too .


Merry Christmas You all

Merry Christmas to all my lovely fashionistas!

dmz: @Uzoo..from your initial post you're already doing 30-40 mins of ab work daily if that's not reducing the bulge/pooch, I don't think adding more workouts will make much difference. You run the risk of overworking your abs and doing it daily means it doesn't have much time to recover. Have you tried high intensity sprints instead of steady state jogging. (I had excellent results when I switched to this type of running especially on my tommy) Do you eat till you fill your stomach walls stretch? reducing your portion size might help. Maybe your diet could be responsible. You look good. Keep it up

Thanks @dmz , actually i've been on a strict diet for a few months (oats, fruits, vegetables, and salads) up until last week , my last coke i think was in February because i've totally cut out soda drinks from my life, so for the food part its covered, i eat small portions of meals , some times i eat other peoples left overs for dinner, and sometimes i skip dinner entirely because by the end of the day i'm always tired to make dinner.And once its 8pm i dont take anything else except water I know its not food , its just weak muscles in the abdomen that need to be to tightened. ( You know that feeling you get when you take a glass of water and your tummy appears like you've eating 3 peoples dinner ...Yes , that's what happens to me).

But i'll give the high intensity sprint a try , i hope i dont feel the pain in my knees. Thanks for the Tip .

MERRY CHRISTMAS EVERYONE.

ok, thanks will keep this up.

Illumine: Moving on to outfits for shows and evening events
For the evening events, you can dare to reveal your alluring side while keeping it classy. Here are some inspiring pieces.

and this one too, perfect for my go -to hair style -The bun

Illumine: Ideal for Who: Ladies who want to achieve a more feminine silhouette. The draping effect on the hips will create the illusion of more curves. Notice its the same dress in the initial collage?

This dress is soooo me ,love it!

Phew ! Next, i'm doing this right now


https://www.youtube.com/watch?v=WlTvnfOr6_Q

Hour_Glass:

Do straight leg raises in different styles, you will feel it on the lower abs.

What is your height?

Thanks , i'll try that ,but should i extend the reps and time ,you know.. like push myself further ,will that help me get results faster ? I'm 6ft.

agabaI23: @Uzoo
Seated oblique twist
Proper reverse crunch
Bicycle crunch
Then use Abs roller. I saw one for 7k. It might be cheaper If youre in Lag.

Hmm that stat looks yummy at 6 ft. Healthwise You are not bad at 32 inch waist.

Your bmi at 79 is within range.
You can loose further.

I will give more advice but I want to see a pic

i'll try those , especially the proper reverse crunch.

Yea ,read somewhere on this thread about the Ab roller , I'll look for it at those sports shop in National Stadium lag.

The BMI right ?...I know its fine ,I always check that too but Trust me, my waist line doesnt ''sound'' bad at 32 inches , but if you're tall and lanky with long arms and legs then the abs is what everyone sees because its really bulging out.

Here's a blurry picture for you ,i took that in November on one of my jogging days. look at the second pics on the right and you can see the lower abs i'm complaining about bulging out slightly below my navel.

I'm doing the hanging leg raise as i type this... in between reps.

hi y'all , i really need help here, any of the weight loss gurus can reply to this.
first of all i'm going to state my stats so you can understand where i need help.

bust 38 inches
waist 32 "
hips 40 "
height 6ft
weight ( lost 6kg recently ) so i'm now 79kg

my routine
jogging - 1 full hour 4 times a week .
ab work out - ( lower abs mostly) 30 - 40 mins daily.

goals.
to fit into a special dress in one week (that is on the 31st)
to shed the last 3 inches on my waistline.
to shed 2 more inches from the hips
to shed the last 3 kg left to be a perfect size 12 at 76kg.

Losing 3kg in one week sounds crazy, yes i know. but i've really tried everything since the beginning of november and it seems i've hit a plateau,especially for my ab work outs,most ab work out i've seen on youtube tends to make my arms and shoulders wider, planks and pushups are only effective on my obliques. Anything to get rid of the pooch will do.

thanks.

Nomski0: How bout lips?
I'm tired of having to apply and reapply gloss on them, is there a better way of stopping them from "breaking"?

if you visit the link i posted above you will find out that that is actually the fist thing i talked about -lips.

lip gloss like the name implies is just a gloss meaning it will not penetrate the layers of the skin to moisturise your lips but rather stay on the surface of the skin and make it appear shiny,when the gloss wears out the dry flaky skin on the lips is what you still see.
But a lip balm or a lip therapy cream is what moisturises the lips to prevent this.
You can apply the lip balm first ( chapped has really nice flavoured ones, i like the bubble gum flavour) before applying your lip gloss . that way you're getting the best of both.

to stop them from breaking , avoid peeling them off by hand , rather apply and re-apply the lip balm from time to time. i do this mostly after meals or just anytime i feel its dry., this can be 3,4 or 5 times daily.

if you exfoliate your lips once a week using brown sugar and sweet almond oil then apply the lip balm all through that day ( don't keep counts , just apply) . this also helps to prevent dark lips from reappearing.

anyone styled theirs yet?

Yield: ^ Looks tasty.



Yum.

Thanks

Dreamsinbc: Couscous

Looks delish

Hour_Glass: I am dedicating this moment to a family friend that just went to be with the Lord. He died while playing squash in a competition (he slipped and hit his head), may His gentle soul rest in peace.

Sorry dear, my condolences to the family.

oh i forgot ...,one more

I'm revamping my shoe closet for charity this holiday . So here's my wish for a replacement

So i'm starting a thread for those who have a mental wish list for this holiday season, and since its a period of sharing gifts and love it wouldnt hurt to list them here.

Just go ahead and list yours here too with pictures ...You never know ,Santa may just be passing by this section of the forum and make your wish come through... .

Here's mine .

wow, great job. Really nice

Hello my lovely cooks, i had to run as fast as my legs mouth could take me from this section of the forum because i climbed on to the scale a couple of months ago and i didn't like what i saw , not to mention my dresses that were beginning to feel a bit tight on me..lol.

So with 6 kilograms gone , i had to get back to my sweet treats..lol ( just this once though).

Here's what i made for dinner .

Grilled beef ribs with BBQ sauce
steamed carrots
Roast potatoes ( didnt burn them this time)
Some Gravy (i tired a different one that had a sweet taste to it ,thus the brown colour)
Ripe Plantains (Diced and fried)

and of course my signature salad.

I really enjoyed this meal ... followed up with some baileys on the rocks. (since there was no dessert ) hmm... *smh* and it hit the spot.

This is what you deprive yourself of when you really want to fit into a special dress before Christmas.

Some ideas for your christmas shoe shopping... ( i'm like a kid in a feet candy store )....lol

GET STYLING TIPS FOR THIS LOVELY SEQUIN TOP HERE http://productsthatactuallydowork..com/2013/12/all-that-glitters.html

i forgot to add... WATER! WATER! WATER! drink lots of water everyday to keep you hydrated.

hot

I'm sure by now you all are feeling the hazy winds , it tends to be felt more in the mornings and at night , and the sad part of it all is what it does to our skin and hair.

to make sure you're covered this season here are a few tips you can follow

SHOWER GEL/CREAM : Forget exfoliating soaps and scrubs (at least not totally, but for now) ,the dry flaky skin you see is signs of dead skin cells already shedding,the best way to start your skin routine every moring this season is to use a shower gel , they are good moisturisers that will not leave your skin dry after you've showered . Dove has a variety of them and very affordable too.

MOISTOURISERS : This is most essential ,if you've been using an average regular moisturiser now is the time to step it up. Look for one with natural oils like coconut oil , jojoba oil e.t.c. or you could whip up some natural shea butter at home add some natural oils and essential oils and you've got your own body cream.

VITAMIN C : Best for everything, good for the skin ,nails and hair. One should have at least 70mg to 100mg everyday.


For more tips read this http://productsthatactuallydowork..com/2013/12/keeping-skin-moisturised-during.html

so i finally relaxed my hair , here's an update http://productsthatactuallydowork..com/p/hair-w.html

thanks

gianni: But Uzoo, hmm, pastels worn as bottoms, not sure about that. especially for curvy ladies like me. I don't think it would really give that slimming effect or what do you think?

'''cyber- buddy''' ... lol

Anyways, you can always do the second sets with navy blue or black as bottoms , but really for a curvy figure , pastel bottoms will still look nice , just find darker coloured of belts to break the sillohette.