Jump to content
BANGKOK 24 April 2019 17:33

Archived

This topic is now archived and is closed to further replies.

simon43

How to get rid of that last little bit of fat from my abs?

Recommended Posts

My diet and fitness regime since February has gone very well :)  I was in BKK at the weekend to renew my Myanmar visa, and to buy some new clothes.  I bought a new pair of trousers, (same brand as my previous purchase last Christmas).  That previous purchase required a waist size of 34 inches. On Saturday, the same pair/style of trousers that now fits me has a 29 inch waist. (Note my body type is best described as 'wiry' - a 29 or 30 inch waist looks fine for me, not thin).

 

I also bought a new bike and some new running shoes - the pair that I bought a few months ago are already worn on the soles.

 

,So everything sounds quite good :)

 

But I have hit a barrier.  I have lost fat and flab, but I cannot seem to shift the last bit of fat from my lower abs.  It has remained at about the same level for the past month.

 

I am slowly increasing the muscle mass in that region, which will help to define my abs better (they are visible now and I have about 12% body fat). But what to do to remove that last stubborn bit of fat?

 

A friend suggested that in addition to my gym work, jogging and cycle, that I do some swimming every day or so, (there is a pool at the hotel where I use the gym).

 

I know that the calories in - calories out equation should still hold.  But my spreadsheet calculations indicates that I am already calorie-deficient, and I'm not that keen to reduce my calorie intake even more.

 

I do abs exercises, such as inclined sit-ups, plank etc.

 

Assuming that I do not reduce my calorie intake any further, are there any changes that should be made to my fat:protein:carbo ratios, or additional/different gym work that will concentrate on building muscle on my abs? (My current F/P/C ratio 12% : 35% : 53%)

 

I should of course, comment that my desire to remove the remaining fat from my lower abs is purely for vanity - no other reason!  But since I've managed to improve my physique substantially, I might as well complete the job.

Share this post


Link to post
Share on other sites

The best tool for fat reduction once you reach your level of body fat (and depending on your age) is likely to be a surgeon's scalpel ... 

Share this post


Link to post
Share on other sites
16 minutes ago, dundas said:

The best tool for fat reduction once you reach your level of body fat (and depending on your age) is likely to be a surgeon's scalpel ... 

Exactly, age is a big part of it.  Just 10 years ago, I could--and did--drop 10 kilos in 3 months just by giving up beer/liquor and doing my regular walking regimen (about 7 km a day).  Now, at 57?  Don't get me started.

 

Sounds like the OP is doing everything right.  Since "spot reducing" is not a thing that exists, you may just be stuck with that "last stubborn bit of fat" (which no amount of ab muscle development is going to erase anyway), short of reducing your caloric intake to a point that's not good for your health.

Share this post


Link to post
Share on other sites

Have you tried exercising on an empty stomach? There is the theory that "fasting exercise" is better at targeting fat. The idea is when carb stores are low in the body, your body will start to burn stored fat.

 

A lot of people will "carb load" before exercise which is good for increasing muscle mass and stamina but not so good for reducing body fat.

Share this post


Link to post
Share on other sites

caffeine and yohimbine when you wake up on an empty stomach

 

get the caffeine from a preworkout like noxplode which contains creatine 

Share this post


Link to post
Share on other sites

Loosing the last bit of slightly below waist fat is not easy.  I suggest you wear your trousers slightly higher.  If your an older dude,  my hats off to you.12% body fat is awesome!

Share this post


Link to post
Share on other sites

Get over it, it comes with age. I've got pecs, abs, biceps, traps, and love handles, and  I wear my 'love handles' like a badge with honor.  And by the way, if you 'complete the job' today, tomorrow will eventually find you back at square one.  So Relax! You'll be happier!  :smile: 

Share this post


Link to post
Share on other sites

It might require starvation. It comes down to your genes which determines where your body uses fat first. . Some people can get get that 6 pack look with 12% body fat, but then for some it might take 3%. And contrary to all the BS trying to sell you things, there is nothing you can do about it other than lose weight. There is no such thing as spot reducing.

Share this post


Link to post
Share on other sites

Have you tried a bit of good ol fashioned bonking….works for me.

Share this post


Link to post
Share on other sites
8 minutes ago, Dan5 said:

It might require starvation. It comes down to your genes which determines where your body uses fat first. . Some people can get get that 6 pack look with 12% body fat, but then for some it might take 3%. And contrary to all the BS trying to sell you things, there is nothing you can do about it other than lose weight. There is no such thing as spot reducing.

Then again, maybe liposuction. 

Share this post


Link to post
Share on other sites

Personally I think swimming is the best for burning off those last bits of fat. But it needs to be sustained, long distance swims...doesn't have to be daily or fast. Half mile and more every other day should do the trick. Freestyle is best but alternating lengths with breaststroke while you build endurance is ok.

Share this post


Link to post
Share on other sites
16 hours ago, simon43 said:

indicates that I am already calorie-deficient, and I'm not that keen to reduce my calorie intake even more.

Well, this is one of the mistakes.....

if you reduce your intake your body functions will slow down, means your body will work will less calories and you will not lose any gram Even possible to gain..

Better to eat only proteins (presume you are over 60) AND go swimming. I am 188 and my weight is 82 kg (one year before 89 kg).

And check you PB AND blood sugar continuously (Monitors on ebay) .

Share this post


Link to post
Share on other sites

Thanks for all the replies.  Probably the comment that is closest to the truth is:

 

Quote

 


The best tool for fat reduction once you reach your level of body fat (and depending on your age) is likely to be a surgeon's scalpel ... 
 

 

 

ie liposuction.  I actually consulted my doctor last week about this, when I was in BKK.  He commented that indeed, I had very little fat left on my lower abs (my upper abs are very well-defined).  Since (as many have mentioned), one cannot spot-reduce fat, lipo was one option.  

But my doctor also advised me not to have lipo, because such an immediate removal of fat would leave some loose skin, and (in his own words) 'that wouldn't look good on such a healthy body''!

 

If I reduce my calorie intake, then I run the risk of exposing my ribcage and looking anorexic.  I certainly don't want that.

 

Spot-increasing muscle mass is quite feasible, and I engage in gym routines that exercise/stress my lower abs (captain's chair, upsidedown inclined sit-ups etc).  My stomach is like a hard washboard :)

 

I think I'll try swimming for a few months, (need to fit this into my daily regime).  

 

This health & fitness programme has not been an overnight process, and I expect things will all take time.  Perhaps I'll see my lower abs well-defined by the time I'm 60....

Share this post


Link to post
Share on other sites

Try HIIT early morning and on an empty stomach if you can. Start off a couple of times per week, something like sprinting all out for 30 seconds, rest for 20 seconds for 10 times. 

 

Well done on the progress you have made so far. 

Share this post


Link to post
Share on other sites

  • Recently Browsing   0 members

    No registered users viewing this page.

×
×
  • Create New...