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Cardio Questions - Running To Lose Weight Around Waist

Question:
I want to find a weekly diet for myself for building muscle and shedding the weight around my waist and some flab on the chest! I work out regularly - 6 days a week - 1 hour of running with intermittent walking. Also I work with weights at least once to twice a week. I recently has a hernia surgery that's why I don't think I should do weights. The doctor said that my right side hernia was repaired but the left might have some weakness but as of now it has been eight months since my hernia surgery.

The fat on my body, waist and some on the chest is mostly baby fat. I want to pump up a little bit with muscle on my shoulder and biceps and get it off my waist. I have been doing running (1 hour regularly) since the last six months and there is a noticeable different on my waist because of which I am encouraged but the muscle around my shoulder and biceps make me look lanky on those spots. If I were do describe in a few words, my body has weight in the wrong places! What approach do you suggest I take? Should I continue to reduce weight as its going by running or what?

Answer:
I would recommend focusing on your diet as the number one way to really prime your body to decrease body fat and gain lean muscle with weights. It looks like your current cardio program is right on track with running. You should mix in weight training sessions about 3 days per week and stick with core movements like bench press, squats, military press and barbell curls. This being noted, I would highly recommend contacting your local physician to make sure you're fine to workout due to your hernia. You want to make sure you're healthy and safe before starting any high endurance weight training regimen.

Your diet is critical to losing fat and gaining muscle mass. Stick with nutrient dense foods which contain lean proteins, whole grain starches and unprocessed foods for your daily meal plans.

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