64 Post(s)Gender: MaleGoal: Lose FatDate Joined: March 3, 2015
Posted
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??
2.6K Post(s)Gender: MaleGoal: BodybuildingDate Joined: October 10, 2013
Posted
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
34 years of lifting and nutritional experience and resident "old man" :-)
MS Athlete and past Super Hermanite since 2013.
1.5K Post(s)Gender: MaleGoal: Gain MuscleDate Joined: December 12, 2013
Posted
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
SHF Athlete
MS Athlete
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64 Post(s)Gender: MaleGoal: Lose FatDate Joined: March 3, 2015
Posted
For losing the stubborn body fat, do you suggest I eat more protein, veggies and fats and less carbs until I lean out?
64 Post(s)Gender: MaleGoal: Lose FatDate Joined: March 3, 2015
Posted
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?
2.6K Post(s)Gender: MaleGoal: BodybuildingDate Joined: October 10, 2013
Posted
This is how I do it. My feeding window is usually Noon - 8PM or 1PM-9PM
John
34 years of lifting and nutritional experience and resident "old man" :-)
MS Athlete and past Super Hermanite since 2013.
2.6K Post(s)Gender: MaleGoal: BodybuildingDate Joined: October 10, 2013
Posted
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
34 years of lifting and nutritional experience and resident "old man" :-)
MS Athlete and past Super Hermanite since 2013.
64 Post(s)Gender: MaleGoal: Lose FatDate Joined: March 3, 2015
Posted
how long do you do this? like once a week? or more often?
64 Post(s)Gender: MaleGoal: Lose FatDate Joined: March 3, 2015
Posted
when I did my meal plan to find my macros my carb Intake was higher than my protein. is that normal?
1.5K Post(s)Gender: MaleGoal: Gain MuscleDate Joined: December 12, 2013
Posted
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
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MS Athlete
Partial Fitness YouTuber
64 Post(s)Gender: MaleGoal: Lose FatDate Joined: March 3, 2015
Posted
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.
2.6K Post(s)Gender: MaleGoal: BodybuildingDate Joined: October 10, 2013
Posted
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
34 years of lifting and nutritional experience and resident "old man" :-)
MS Athlete and past Super Hermanite since 2013.
64 Post(s)Gender: MaleGoal: Lose FatDate Joined: March 3, 2015
Posted
So my carbs should now be 578?
1500-922(fat&protein)= 578 (carbs)
1.5K Post(s)Gender: MaleGoal: Gain MuscleDate Joined: December 12, 2013
If you wanted to go with this calorie count, you would want your current protein and fats, and 145g (580 calories) of carbs.
However, are you sure you want to start off in a 500 calorie deficit? I think you might be better of with a 250 deficit at most, to make sure you don't drop weight too rapidly.
This is even more true, in my opinion, given you are only 10% bodyfat. How much more do you want to lose? Do you want to gain muscle?
You have read the Gain muscle and Lose Fat at the same time article, so utilise some of the ideas in that, like HIIT and low carbs to achieve both.
You could potentially eat ina surplus too, and given your relatively low bf%, i think eating in a 200 calorie surplus would be OK, so long as you keep the carbs low and protein high.
For me, your fats could do with a boost. So if you decide to eat in a surplus, keep carbs around the 150g mark, and bump up your intake of protein and carbs. This should help you gain muscle while also potentially losing some more fat.
Jordan
SHF Athlete
MS Athlete
Partial Fitness YouTuber
2 Post(s)Gender: MaleGoal: Gain MuscleDate Joined: August 8, 2015
Posted
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.
7.1K Post(s)Gender: MaleGoal: BodybuildingDate Joined: August 8, 2008
Posted
That is the hardest part.
Have you tried incorporating 2 - 3 days of HIIT cardio for 15 - 20 minutes?
Try 1 minute jog, 30 second run and repeat for 15 - 20 minutes.
In 2 weeks you will see a huge difference!
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