I have muscle on my abs that I can feel when I flex but I am having a hard time losing the extra little fat that's there. I am starting to do HIIT training to really lose that last bit of stubborn fat on my stomach. I am having a hard time with finding really good lower ab exercises. Any suggestions or circuits for lower abs??

I have muscle on my abs that I can feel when I flex but I am having a hard time losing the extra little fat that's there. I am starting to do HIIT training to really lose that last bit of stubborn fat on my stomach. I am having a hard time with finding really good lower ab exercises. Any suggestions or circuits for lower abs??

Matt,

 

Unfortunately, you can't use exercise to spot reduce fat. You can do all the lying leg raises, jacknife sit-ups, and hanging leg raises you want to target your lower abs but the fat will remain. The only way to lose fat is thru strict control of your carbs and calorie intake/expenditures. The body loses fat evenly across the entire body which means the LAST places to get lean will be the ones with the most bodyfat like the abdomen. Stick with your meal plan, exercise routine, and be patient. Over time your abdomen will lean out. Definitely train your abs to keep your core strong and have some muscles to show when the body fat melts off.

 

John

Diet is key to getting those abs to be more visible @MattMiller!

 

What are your current macros?

 

Also, if it is only a little bit of fat you are looking to lose, and stubborn fat at that, maybe you could try IF? It sounds like it works wonders!

 

Jordan

How long should I do IF?
so in one day I would eat all my calories in an 8 hour window and for the rest of the 16 hours I wouldn't eat anything?

For losing the stubborn body fat, do you suggest I eat more protein, veggies and fats and less carbs until I lean out?

John,

 

Yes. Keep the carbs moderate - no more than 1g per pound of body weight. IF and carb manipulation take time especially with stubborn fat which has a high level of Alpha fat cells - they are the hardest for your body to burn versus Beta fat cells. It could take 8 months to a year or more to completely burn off stubborn fat. Your body has to be convinced it is getting all the nutrients it needs regularly and has to "learn" to process food more efficiently. This is why many people resort to drugs because they don't have the patience and perseverance to do it naturally :-)

 

John

how long do you do this? like once a week? or more often?

IF is an eating regime. You should do it every day.

 

As for your carb intake, it depends how much higher it was than your protein. If you are only eating about 100g of protein, it's totally normal to have a higher amount of carbs. If you are already eating 200g or more of protein, then you might want to cut back on the carbs a little bit.

 

What are your macros at the moment?

 

Jordan

Protein: 151 G (605 Cal)

Carbs: 269 G (1,078 Cal)

Fats: 35.3 G ( 317 Cal)

Total Calories: 2,000

This is where I got confused because my carbs were way higher than my protein and i'm trying to build muscle but also lose the last of my belly fat.

Matt,

 

This gives you a starting point. To lose fat, you need about a 250-500 calorie deficit. For you, this would be 2000 - 500 = 1500. You then reduce your carbs to get to the 1500 calorie level but keep the protein and fat the same. When you first calculate macros using any formula, carbs will always be higher than protein and fat as the percentage breakdown they all use is usually 45% carbs, 35% protein, and 20% fat.

 

John

So my carbs should now be 578?

1500-922(fat&protein)= 578 (carbs)

Hi

 

I have a challenge of loosing lower belly fat, which is very annoying considering the rest of my body is musculine.

 

Have been focusing on lower abs exercise for almost an year or so but i don't see any results. When i flex i can see the abs hidden by the fat mass

 

I realy want to get rid of that fat mass.....Suggestion are welcome.