For sure, yep, I get what you mean…

First up you need to be training your whole body.
http://virtualfitnesstrainer.com/muscle-building/my-top-15-non-traditional-muscle-building-fat-scorching-workouts/

http://virtualfitnesstrainer.com/muscle-building/barbell-kettlebell-and-dumbbell-complexes-to-take-your-body-to-a-new-level-of-hardness/

Second… nutrition… here’s some awesome ideas on what foods to include in your eating plan:
http://virtualfitnesstrainer.com/healthy-eating/mike-gearys-top-55-lean-body-foods-to-build-muscle-and-lose-body-fat/

Happy to help, Tom …

First off head here: http://virtualfitnesstrainer.com/fitness-q-and-a/q-and-a-how-do-i-control-my-cravings-%e2%80%93-part-1/ and then here… http://virtualfitnesstrainer.com/fitness-q-and-a/q-and-a-how-do-i-control-my-cravings-part-2/

For most folk, we can hear the same old thing over and over again about nutrition providing 80% of our results, but unless you actually put it into action you won’t believe it. Because until you try it and see the impact it really does have it seems like a pipe dream.

I know this from first hand experience. I used to think, “yeah, yeah, whatever”. And then when I knuckled down and actually stuck with it I was shocked at the HUGE difference it made. It only took about two weeks to see the changes. 4 weeks and 6 weeks I was rockin the fat loss big time.

What’s six or so weeks out of your life to give it shot. By the end of six weeks, you’ll not only have changed your eating habits but you’ll be super motivated and amped by your results as well.

In regards to specific foods… eg… like a food list… go to this post on VFT: http://virtualfitnesstrainer.com/healthy-eating/mike-gearys-top-55-lean-body-foods-to-build-muscle-and-lose-body-fat/

Go get those abs!

Thank you so much for your help you will change my life.
Tom

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