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Try to get your nutrition in order and use multi movement workouts to strengthen your core. Although ab specific exercises have some benefits - it won't burn the fat away.

Here's an article to read up on -

How to Get Rock Hard Abs

The Truth About Six Pack Abs

3 to 4 times is the go for me - but i don't go to the gym.

I go to the local park for interval training and for strength training i use my own body weight and resistance bands - all done at home.

Try to vary your meals and workouts - doing the same thing over and over again will not give the body the wake up call.

You can up the intensity of your workout and try some outdoor games.

Unfortunately, you have to make the time .. even for 10 minutes.

Instead of going to the gym, why not workout at home using your bodyweight using supersets - exercises like the squat, burpees, spiderman pushups are great for the body. Or try the outdoors.

But try to get your nutrition in order first - this will account for over 80% of your fat loss.

Here's an article to read up on - Natural Ways to Boost Metabolism

If you're having troubles with diet - just try to get more fresh, wholesome meals daily. Say no to processed foods and junk food. A good site to consider is The Truth About Six Pack Abs - no diet, no supplements, it goes through nutrition and the best effective workouts.

Congrats on your cycling efforts....i love it too...but i use it as intervals...cycle hard for a period of 30 secs followed by low intensity for 2 min - rinse ad repeats....wow, it's hard but feels good

Good Work.

Spending time at the gym doesn't mean wasting two to three hours on a thread-mill. In fact, you get a better results with workouts that are highly intensive and challenging - which can be done in 45 minutes using a combination of intervals and multi movement workouts - like Turbulence Training

Body weight exercises like the plank, push ups, bear walk, burpees are great.

But just make sure your nutrition is balanced - priority.

no point to exercise if your diet is not balanced. Till such time your knees are fine, use body weight workouts and then move onto interval training and resistance training.

At the end of the day for fat burning - get your nutrition in order first.

No matter how good is a workout, you can't outrun a BAD diet.

Once nutrition is order, use a combination of interval training and resistance training - short, sharp and effective - which Mike Geary discusses in The Truth About Six Pack Abs

Hi,

Usually if you first join a gym, a staff or personal trainer would go through a fitness assessment. At least run discuss with you on your needs and that personal trainer will set up a schedule for you.

If not ask for a qualified personal trainer there (every gym has one) for consultations. Just doing long steady cardios has results initially but will be less effective thereafter.

Workouts at the gym should be intensive and challenging(adjusted according to your fitness levels) for fat loss results.

Otherwise, here is a recommended product , compiled by a recognized fitness expert ,and author of several publications - Turbulence Training - this will show you how to lose body fat and build muscle at the same time.

The key here is getting the nutrition right and using short effective workouts.

Go for oats - the ones you make yourself. Its filling and healthy. My wife and I have it 3 times a week.

Or go for toast (wholemeal bread). As you can see - simple breaky is our favorite. And the odd accasisonal big Breakfast with eggs and sausages keeps it interesting