Advice needed, fat loss around stomach

thrasher15 · Post by **thrasher15** » Wed Feb 25, 2009 8:27 am

Abit about fitness history....fit as a fiddle all life, except at one point between the age of 21-24 I was obese. I weighed 130kg at 6 foot 3.
To the present day and I am a fitness addict and weigh 90kg and have 16% body fat. I workout 5 days (2 times weights, combinded with 30 mins of ab work and 2 or 3 times cardio) a week and generally keep active. Eat 6 meals a day, low fat, highish protein (about 150 grams per day), mod carbs, enough fruit and veges.
I felt it was needed to give a quick background as I have a question....

That question is, I have very little fat anywhere else on body EXCEPT for around midsection. I just won't go away, underneath the fat u call feel the very strong ab muscles, its just covered in a layer of fat!. How about if I were to keep doing the same workout regime but up the cardio? to say 5 times a week? do u think that would work?

I had a discussion with a friend who is adament no matter what I do (other than surgery) the fat around stomach won't go away because it is loose skin from when I was obese. Do u agree? or do u think I should up the cardio and that will work? or any other suggestions?

Cheers

thrasher15 · Post by **thrasher15** » Wed Feb 25, 2009 8:41 am

I should add, I don't want a body builder look, been there done that, not for me anymore. I'm at goal weight (and can still lift similar weight amounts as to when I was into body building hardcore), I just want a six pack.

thrasher15 · Post by **thrasher15** » Sun Mar 01, 2009 3:36 am

Ok no replies....but I'm giving the more cardio and go and will see what happens.

clare_1 · Post by **clare_1** » Sun Mar 01, 2009 9:19 am

Cant tell if its fat or skin if we dont have a picture to look at. The best fat loss comes from resistance exercises not from cardio as your metabolism will increase with muscle growth.

Best for stomach is squats with weights and deadlifts.

TheAmazingOti · Post by **TheAmazingOti** » Sun Mar 01, 2009 2:31 pm

Well, some types of cardio, such as HIIT, boost your metabolism for a while after the workout, so it's not like all cardio is useless.

Bruce Lee lost most of his body fat right before making Enter the Dragon by adding a lot of running into his exercise routine. He had already been lifting weights vigorously.... circuit training, I think.

swanso5 · Post by **swanso5** » Sun Mar 01, 2009 8:47 pm

1 - 150g protein/day is low for you not highish...try at least 200g at least
2 - 30mins of abs??? that's where your problem lies...squat and deadlift for 30mins instead and you'll see a difference
3 - be honest..is it skin or fat?

thrasher15 · Post by **thrasher15** » Mon Mar 02, 2009 4:57 am

Thanks for the replies. I now have a couple profile pictures up, which hopefully will help for advice. Loose skin or fat around midsection (mainly lower abs and obliques) I'm really not sure I'd say a combo of the two, what % of each? unsure.

stefano2006 · Post by **stefano2006** » Tue Apr 21, 2009 8:38 am

swanso5 wrote:1 - 150g protein/day is low for you not highish...try at least 200g at least
2 - 30mins of abs??? that's where your problem lies...squat and deadlift for 30mins instead and you'll see a difference
3 - be honest..is it skin or fat?

Hello, I am new here, not english mothertongue, so what do you call exactly deadlift?
Thank you in advance

Boss Man · Post by **Boss Man** » Tue Apr 21, 2009 11:37 am

Deadlift.

1. Hold an Olympic Bar, with your Knees bent, Back Straight, Bottom sticking out.

2. As you lift you straighten up the Knees, and bring the Bottom in, keep Back straight.

3. Reverse the movement, by sticking bottom back out, bending Knees, and Back straight, until you've almost got the Bar back to the floor.

That is one repetition.

If you're not sure how to visualise or translate the technique, then go on somewhere like You Tube or Exrx.net and find some kind of video that demonstrates what the technique looks like.

Jumanji23 · Post by **Jumanji23** » Sun Apr 26, 2009 4:34 am

Thrasher, with your extra weight there for some time, increasing your cardio is the least efficient way to do it unless your doing HIT interval training like sprints for 20-30 min. to replace your low intensity cardio now.

Google "crossfit", there are several HIT options for you here that will reveal your six pack. And swanso is right all that ab-work your doing is making your abs stronger but ab-work doesnt reveal abs, a priority on proper nutrition is a must followed by a #2 priority of some type of crossfit will help you reach your goals.

I recommend the following crossfit for you, 3-4 times a week to go with your 2 day weights (and scrap the ab work and low intensity cardio):

100 M sprint followed by immediate drop to ground and 25 push ups.
200 M sprint followed by 10 burpees.
50M sprint followed by 20 walking lunges.
100M sprint followed by 50 air squats.

Repeat the above for a total of 16 excercises.

Do the above without rest. Time how fast you are able to do this from start to finish. Each succeeding workout you should strive to reach that time for the first week. Beginning the second week, you should finish the workout within 1 minute faster. Each week you should get a minute faster, and so on. Try this wrokout for 6 weeks. Shorter workout, better results.

Remember, proper diet is paramount, but given a proper diet, the above workout is going to get you ripped.

thrasher15 · Post by **thrasher15** » Sun Apr 26, 2009 5:05 am

Jumanji23 wrote:Thrasher, with your extra weight there for some time, increasing your cardio is the least efficient way to do it unless your doing HIT interval training like sprints for 20-30 min. to replace your low intensity cardio now.

Google "crossfit", there are several HIT options for you here that will reveal your six pack. And swanso is right all that ab-work your doing is making your abs stronger but ab-work doesnt reveal abs, a priority on proper nutrition is a must followed by a #2 priority of some type of crossfit will help you reach your goals.

I recommend the following crossfit for you, 3-4 times a week to go with your 2 day weights (and scrap the ab work and low intensity cardio):

100 M sprint followed by immediate drop to ground and 25 push ups.
200 M sprint followed by 10 burpees.
50M sprint followed by 20 walking lunges.
100M sprint followed by 50 air squats.

Repeat the above for a total of 16 excercises.

Do the above without rest. Time how fast you are able to do this from start to finish. Each succeeding workout you should strive to reach that time for the first week. Beginning the second week, you should finish the workout within 1 minute faster. Each week you should get a minute faster, and so on. Try this wrokout for 6 weeks. Shorter workout, better results.

Remember, proper diet is paramount, but given a proper diet, the above workout is going to get you ripped.

Looks and sounds good to me. Just a few questions....

For days when sprinting is not an option (eg raining ground wet) is it effective to substitute in the exercycle on a high resistance for a similar amount of time as the sprinting (followed by the suggested exercises).
If not is there other options to replace the sprinting.

Also you say "Repeat the above for a total of 16 excercises" so that would mean do your suggested four prong program 4 times right? and is there a rest between doing each four? If so how long?

Thanks man