Please see the following:
http://virtualfitnesstrainer.com/six-pack-abs/workouts-for-abs-to-reduce-tummy-fat/comment-page-1/#comment-33254

A busy schedule/lifestyle is one of the hardest things to overcome when it comes to making progress in health and fitness. Without knowing your exact schedule, activities, food options, etc. it is hard to make specific recommendations, but I can offer some general advice and possible recommendations.

Generally speaking, the first thing you have to do is figure out a way to find time in your day. Since I do not know anything about your specific schedule I am making assumptions based on what I have seen with busy people I have worked with in the past.

In most cases, people have more time than they actually think, but they spend so much time going from place to place or activity to activity that they never get a chance to take a step back and look at their whole schedule. Therefore, the place to start is by keeping a record/journal of your daily schedule. I know, the last thing you probably want to do when you are busy is add something else to do, but if you are anything like most busy people, this will end up giving you more free time.

By looking back at your daily activities, you should be able to find some time where you had free time, even if you did not realize it at the time. Then if there are any patterns at all in your weekly routine, you can figure out some free times for important activities, such as exercising.

Another essential thing for busy people is meal planning. Since you are home twice a week, you can use those evenings to cook larger amounts of food that you can use during the rest of the week. For example you can cook a bunch of chicken breasts, large quantity of brown rice, or whatever foods work for your nutrition plan. That way you can have the primary ingredients already cooked and can easily throw together a few things to make a quick meal.

If you are on the go a lot, you may have to take your meals with you, which means they have to be prepared in advance. Even without doing that, there are always vegetables, fruits, raw nuts, and other healthy snacks that require no preparation at all, so it becomes an issue of just having the foods on hand and taking them with you.

As a final note, many people that have busy schedules also tend to skip breakfast or other meals (which is one of the worst things you can do) and if this is the case and you have a very light dinner, you might not be getting enough calories and consequently sabotaging your metabolism. It would be incredibly helpful to keep a nutritional journal as well, because it makes things much easier when looking for ways to improve what and when to eat.

If none of this is possible and you are stuck eating unhealthy foods away from home, then the last line of defense is portion control. If you are at a restaurant, you can ask for a smaller portion, order an appetizer instead of an entrée, or ask for changes to make meals healthier (remove cheese, leave out msg, etc.). Personally, whenever I eat out, I always cut my meal in half or thirds and take the rest home. You could even ask for a take home box at the beginning of the meal to remove the excess temptation to eat more from your plate.

There are so many other possible suggestions, but everything really depends on the specific situation. In any case, I hope some of my recommendations are helpful to you,

Ross

Since you are not able to exercise much, your focus is definitely going to have to be on nutrition and I will list the most common mistakes people make to sabotage their body’s natural calorie burning ability.

1. Skipping meals or going long periods of time without food.
2. Eating too much at any one time.
3. Not eating enough protein throughout the day.
4. Eating too much at night
5. Not drinking enough water
6. Drinking alcohol and/or carbonated beverages

I am not sure if you are doing any of the above, but if so, improving on them is a good place to start. A good approach for most people is to eat small frequent meals (every 3 hours or so) and have a quality protein with each meal. Drinking at least 8 glasses of water is also essential, because a lack of water slows down fat loss regardless of what you are eating.

Another potential issue is stress. It is common knowledge that stress is bad for your health, but many people do not realize that stress can sabotage weight loss. I have seen many people who were making progress come to a complete standstill after a stressful life event. Chances are some stress reduction techniques or even just some deep breathing exercises could help you make more progress.

As for exercise, it is impossible to make specific recommendations without knowing exactly what your body is capable of, but just be sure to maximize the variety. Walk using different speeds, distances, routes, etc to maximize the amount of adaptation in your body.

Finally, I strongly recommend keeping a nutritional journal. For most people, just the act of writing down every meal, snack, and beverage they consume promotes better eating habits. I hope this helps and I wish you great success,

Ross

Well you’ve come to the right website — we got heaps of awesome info on this… I don’t know what type of exercise you do but you need to make sure you’re training your whole body using resistance exercise… and NUTRITION PLAYS A HUGE ROLE in reducing body fat. You want to make sure you go about it in a common sense and healthy manner too.

First up check out this:
http://virtualfitnesstrainer.com/healthy-eating/mike-gearys-top-55-lean-body-foods-to-build-muscle-and-lose-body-fat/

http://virtualfitnesstrainer.com/healthy-eating/switching-up-your-nutrition-for-more-efficient-fat-loss/
http://virtualfitnesstrainer.com/workouts/2-awesome-free-bodyweight-workout-programs-for-you/

And don’t forget these VFT blog posts:
http://virtualfitnesstrainer.com/fitness-articles/sculpting-your-butt-and-thighs-to-suit-your-body-shape/
http://virtualfitnesstrainer.com/legs-butt-thighs-hips/butt-and-thigh-exercises-interview-with-mandy-from-vft-and-lower-body-fitness-expert-joey-atlas/
http://virtualfitnesstrainer.com/legs-butt-thighs-hips/your-butt-exercise-questions-and-answers/