ShapeFit.com

[Little_Alicia]

Hi all,

I'm pretty toned all around, but my lower tummy has a bit of stubborn pudge (it's not huge, but looks funny because the top half of my tummy is developed). I've been working really hard, and doing upper and lower ab exercises, along with cardio. The muscle feels hard under the skin, but there's a layer of fat that just doesn't seem to budge. I had a baby 2.5 years ago, could this have something to do with it?? Any tips GREATLY appreciated!!!

[swanso5]

maybe stretched skin from pregnancy or scar tissue if you had a c-section...what wts do you do?

[Little_Alicia]

I'm doing full body 3x a week, I take a strength training and muscle works class....both are very high reps until failure with free weights. I do about 4-5 days cardio (interval training, and keeping things mixed up; bike, hill walks, rowing, eliptical), and am eating clean. I didn't have a c-section so no scar tissue, and it's not stretched skin (the skin is tight). It's just a fat layer that I can feel above the muscle....my lower tummy has felt kind of weak ever since I had my daughter. I think I might try a class at my gym that is 30min. specifically for abs, cuz maybe I'm just not doing enough combining abs into my other workouts?

Haha, my hubby thinks I'm just being nuts.

[swanso5]

- does that mean you do wts 3/week AND the strength / muscle classes? high reps to failure won;t build and probably not even maintain current strength / muscle levels so for optimal benefits you'll need an actual wts routine where you can do 8 - 12 reps for each execise using free wts but still full body 3/week...you wonlt need any extra after this strength training wise
- cardio wise i think more modes should be used...conventional cardio training is repeititive motion meaning the body doesn't really need a lot of cal's to perform it and the more you do it the less cal's are used each time you do so...it's best to make up say 5 - 10 different workouts like thos maybe:

1 - bodyweight circuits (lunges x 15, push ups x 15, inverted rows x 15 x time or sets)
2 - sprints (5 - 10 x 50 - 100m)
3 - bike intervals (90secs easy / 30secs hard)
4 - strongman training some bricks or wood lying around and transport it from one side of the yard to the other and back again for time or sets
5 - stair / bleacher climbs
6 - hill climbs
7 - tabata (20secs hard / 10secs easy x 4mins)
8 - 100 burpees
9 - ladders (1 squat, 1 inverted row, 2 squats, 2 inverted rows etc up to 5 then back down all in a row

etc...

- lower tummies do get very weak from pregnancy so you may need some isolated core work at first (pelvic tilts, abdominal isolations, biord dogs, supine bridges etc)

[Little_Alicia]

Thanks for the tips!!!

I'm doing the strength/muscle classes (where we use free weights, and do quite a bit of bodyweight training as well, push-ups, lunges, etc.) 3x a week, and they're full body, and usually pretty intense. I usually throw in one day a week where I use machines, and some free weights myself...depending on how rough the week was, lol.

I'm definetly gonna try some of your cardio suggestions! Do you think that the abs classes twice a week would be good for additional abdominal isolation work? How many times a week is optimum for doing sprints?

[swanso5]

i don't like classes as they usually go for quantity at a low intensity over quality at a high intensity...ab classes are even worse too i think...sprints will depend on your other training although i would make them a focus and work around them instead but staert at 1/weeek and see how you go

[SarahPT]

That is a very stubborn area to lsoe that last bit of fat. Most people have to be very lean to get the lower belly fat off.

You are doing a good job with the cardio in my opinion. For weights, definately try some heavier weights. When you use heavier weights you recruit a lot more msucle fibers, meaning you burn a lot more calories and are able to maintain more muscle mass. As for abs, I believe core exercises such as planks are great.

To lose that belly fat, however, a good diet will be number one!

[Little_Alicia]

Woohoo!!! It's gone!!!

[swanso5]

share with us how you did it, changes you made with food, exercise etc...it might help someone else out

[winniechan1604]

i feel that my stomach is very bloated. Tummy is not flat too.
any good suggestions to flatten the tummy and make the stomach less bloated too?
thank you....

[swanso5]

you may have a leaky gut and / or are retaining fluid...do you think it's one of these or is it just fat? there is a difference

if you're bloated then avoid processed foods and 'detox" a little with fruit, veg and lean protein for 2 weeks...this will also help if retaining water too

[Boss Man]

You may have to avoid most forms of Dairy, if you have Casein related Bloating.

However if you try taking something like culture based Yoghurts for example, you might find bloating lessens.