I'm 21, around 19% bodyfat & have the typical love handles (although not MAJOR) & belly fat I'd like to get rid of. I'd like to get a flat stomach AT LEAST. I'm not even particularly bothered about having my abs show at all, all I'd like really is to get a flat stomach, so that's my goal for the time being. I have some questions though & would really appreciate it if they could be answered:
1) Will 15 mins of HIIT post workout (this is the time I like doing it) cut it for fat loss or should I be doing some other type of cardio? I know this is probably debatable but I like HIIT so was just wondering if it was alright for fat loss. I'd be doing this 5x per week, as I also work out 5x per week right now.
2) My HIIT would be on a stationary bike, is this OK? If so, do you have any tips for doing HIIT on a bike? I was thinking it'd go something like this.... 2 mins warmup, 30 secs all out, 1 min rest, 30 secs all out, 1 min rest, 30 secs all out, 1 min rest etc for 15 mins. Does this look right?
3) I basically eat the same things day in day out, so I think it'd be fairly easy to go & do a weekly shop & buy the exact same foods to eat during the week. Therefore, do you think this approach to cutting would work or can you see any problems with it? I've worked out I need to cut on around 2800Kcals therefore because I'll be eating 6x a day each meal should be around 470Kcals right? I'm going to make a diet where each meal works out at 470Kcals, and I'll be weighing all my food before I make it so that I can try to be as exact as possible. I've tried just lowering the carbs and portion sizes etc in the past, but it doesn't seem to work therefore this is the only thing I can think of doing. Do you think this would work?
4) And finally, having around 19% bodyfat what BF% do you think I'd need to reach in order to get a flat stomach? As I said, I'm not too concerned about abs showing, just the flat stomach. Approximately how long do you think this would take to get from 19% bodyfat to a BF% level where I'd have a flat stomach?
Thanks a lot in advance, I really appreciate any help!