Stubborn lower stomach fat

[ForeverDoneParticipant 2928]

I’ve been working my arms, back and core like a motherf~~~er over the past year or so. However, I cannot lose the stubborn belly fat. My arms, shoulders and back have grown, but the damn lower stomach, no go. I started at 177 LBS, and now I’m at 187 LBS. I eat pretty lean and always have a deficient of between 500 – 1k in calories each day as per myfitness tracker. I jog 3 miles 6 days a week and I’ve just added a mile bike routine to my regimen.

What am I missing?

[ghostParticipant]

ForeverDone wrote:

I’ve been working my arms, back and core like a motherf~~~er over the past year or so. However, I cannot lose the stubborn belly fat. My arms, shoulders and back have grown, but the damn lower stomach, no go. I started at 177 LBS, and now I’m at 187 LBS. I eat pretty lean and always have a deficient of between 500 – 1k in calories each day as per myfitness tracker. I jog 3 miles 6 days a week and I’ve just added a mile bike routine to my regimen.

What am I missing?

High intensity exercises on an empty stomach will help drain those fat stores.

[Anonymous 6]

Try HIIT training
And Squats.

[wyrParticipant 591]

You have to lose the fat through diet. If your transverse abdominals are weak, do some ab vacuum exercises daily. Fasting for 2 or 3 days a month helped me, just stay hydrated.

Self-improvement is my religion. Sovereignty is my god.

[WarmoviesrcoolParticipant 11]

Eat a big meal of steak and veges everyday. Eat the fat half of the time. It’s really good for you. Eat fruit in between. Don’t be hungry.

[Mr.BlueParticipant 614]

Caloric Deficit,, HIIT, consistency, and time should do the trick. Do you know what your BF% is? Are your abs visible?

[KeymasterKeymaster]

ForeverDone wrote:

What am I missing?

Age is a factor here to, but that aside…..

It’s almost totally diet. You can run miles and do all kinds or cardio practically killing yourself, but diet is 90% of it.

Dont’ confuse hunger with thirst (or vice versa ) either. If you’re not sure if you’re hungry or thirsty, DRINK water or juice instead of eating.

ghost wrote:

High intensity exercises on an empty stomach

This is true – and it should be consistent. Like a 90 minute workout in the morning before eating anything…. say over 6-9 months will make a noticeable difference. Takes about 3+ months for your body to get used to burning this way.

You’ll always have more energy before you eat. You want to “trick” your body into using stored fat as energy instead of the food you just gave it.

Also, don’t put carbs and proteins on the same plate. Like…. No meat sandwiches.

Example:

• Chicken + veggies OK.
• Veggies + pasta OK
• Steak and rice … NOT OK.

5 small meals a day – 3 hours apart – with no snacking in between is not what we’re taught, but it’s better for your digestion.

• An orange and an egg at 9AM.
• A bun at noon.
• An apple at 3PM
• A chicken salad at 6PM
• A banana at 9PM

In other words, making sure you’re never really “full”.

The book “fit for life” explains all of this in more detail and how digestion plays a major role. It offers guidelines like “Melon – eat it alone, or leave it alone” – because it digests well with nothing….. and eating fruit FIRST (instead of last) is better for you.

We generally don’t even take digestion into consideration and people are not very conscious of what they put on their plate and the foods they eat in combination with other foods.

Recently I watched a SUPER fit dude on youtube swear by waking up at 8…..working out….. and he doesn’t eat a single thing before 4PM. So there are A LOT of opinions out there.

If you keep doing what you've always done... you're gonna keep getting what you always got.

[Anonymous 18]

ghost wrote:

High intensity exercises on an empty stomach will help drain those fat stores.

Keymaster wrote:

It’s almost totally diet. You can run miles and do all kinds or cardio practically killing yourself, but diet is 90% of it.

Additionally incorporate fasting in your regiment. The myth of fasting = muscle wasting is debunked.

Intermittent fasting for 16 hours. Eat in 8 hour window.

Workout after the 16 hour window and see how you feel.

The benefits of this is you are utilizing fat as your energy.

If you can fast for 40+ hours/month, you will see great amount of fat loss. But its a slow road – and takes training your mind just like you train your body.

The hunger pangs will come and go and you will feel great during fasting.

[AwakenedParticipant 35201]

1) GENETICS–NOT Everyone can achieve LOW Body Fat and/or Visible Abs

2) Fat Loss is Done in the Kitchen, NOT in the Gym

3) AGE

It could be 1, 2, 3, or some combination, or ALL, or NONE !!

You have to DISCOVER, through Trial and Error, WHATEVER WORKS ON YOUR BODY !!

In a World of Justin Beibers Be a Johnny Cash

[KeymasterKeymaster]

Anonymous wrote:

Additionally incorporate fasting in your regiment.

I have a friend who fasts for a full day on every full moon. It sounds coo-coo, but it’s just something he does. No, “the moon” doesn’t have anything to do with it, it’s just his fasting schedule. One day a month he ONLY drinks water.

I tried two fasting days in the last month myself. Strangely my uphill climb was MUCH easier. Conversely, the other day I was so hungry, I pounded down a sandwich and THEN went for a climb. I thought I was gonna drop. The difference in energy level when exercising after eating – even just something small – was remarkable.

If you keep doing what you've always done... you're gonna keep getting what you always got.

[MGTOW KnightParticipant 7477]

I personally use HIIT exercises as they raise your core temperature and heart rate all while building muscle.

I would suggest burpees, squat jumps and jack knifes for HIIT movements. These movements activate multiple muscle groups and they activate the afterburn effect.

For cardio, I would suggest jump rope. It burns more calories than any cardio. Also, I find it to be more fun than running the hamster wheel…

This combined with adequate sleep and a balanced diet should rid you of the belly.

Fuck bitches... literally and metaphorically

[ForeverDoneParticipant 2928]

Yes, abs show, just not the lower part; it’s weird. The majority of my food is protein, some fat, some carbs. 60%, 20%, 20%. My BF is 16.5% last checked. I am trying to go to 12%. I used to be 14%, but I slacked off and ate crap; thus I was punished. The weight that I have put on is muscle; according to my GP. I cannot cut crazy carbs or fast as I get these incredible skin peeling headaches if I do not eat; so that is out. My my parents were young, they were both in shape. Hulk Hogan, no, but fit for my dad, very thin for my mom.

I used to do a few minutes of jumprope, but it was boring. I will add that into my regimen as well. I can do some HIT exercises that I can incorporate as well. I know through my jogging and bicycling, my target heart rate is in the fat burning zone. Chest is al muscular, but as you go down to the bottom part of the stomach, that’s my issue. It’s weird and bothering me. Could be just me and my mind working against me.

[Chris1234Participant 353]

Im the same, I can see the top two and if I watch what I eat for a few weeks I can see the two below but still have the fat at the bottom of my stomach. Now im almost 40 Ive come to the conclusion Ill never get a full six pack nor do I give a f~~~ about getting one anymore to be honest. Its definitely genetics as I have a friend with more body fat all over but none in that spot. Everyones different I guess.

[KevinStylesParticipant 2580]

Try some high intensity exercises like crossfit or other such programs first think in the morning on an empty stomach. Your body burns thru it’s carb reserves first then fat reserves. First thing in the morning your carb reserves are going to be at their lowest point so you can get into that fat burning zone much faster.

Also working your core doesn’t get rid of belly fat, common misconception. ITwill however make you more defined when that belly fat does get consumed.

[TBL225Participant 168]

What does your ab routine look like? How many days per week? I do abs every day and follow Jeff Cavalier’s 7-minute ab six pack promise routine. Been at it for a couple months now and has made an impact along with good diet. One trick for the lower stomach is to make sure you cinch your stomach before doing any rep and avoid exercises that activate your hip flexors.

[ForeverDoneParticipant 2928]

Abs/core six days a week. That includes 25 mins. of bike, 3 miles of jogging. Now I’ve added jump rope to the mix. I am supposedly burning 500 calories a day now via cardio. I will gradually push that to 800 over the coming weeks. Just hate cardio, so boring I want to shoot myself. The other days are two for legs, two for arms, two for chest and back. Chest, back, legs, arms all well defined.. Just the stupid bottom stomach..

[TBL225Participant 168]

ForeverDone wrote:

Abs/core six days a week. That includes 25 mins. of bike, 3 miles of jogging. Now I’ve added jump rope to the mix. I am supposedly burning 500 calories a day now via cardio. I will gradually push that to 800 over the coming weeks. Just hate cardio, so boring I want to shoot myself. The other days are two for legs, two for arms, two for chest and back. Chest, back, legs, arms all well defined.. Just the stupid bottom stomach..

Right, but what do you do for abs? What exercises?

[ForeverDoneParticipant 2928]

TBL225 wrote:

ForeverDone wrote:

Abs/core six days a week. That includes 25 mins. of bike, 3 miles of jogging. Now I’ve added jump rope to the mix. I am supposedly burning 500 calories a day now via cardio. I will gradually push that to 800 over the coming weeks. Just hate cardio, so boring I want to shoot myself. The other days are two for legs, two for arms, two for chest and back. Chest, back, legs, arms all well defined.. Just the stupid bottom stomach..

Right, but what do you do for abs? What exercises?

Standard crunches, push-ups, Burpees.

[TBL225Participant 168]

ForeverDone wrote:

TBL225 wrote:

ForeverDone wrote:

Abs/core six days a week. That includes 25 mins. of bike, 3 miles of jogging. Now I’ve added jump rope to the mix. I am supposedly burning 500 calories a day now via cardio. I will gradually push that to 800 over the coming weeks. Just hate cardio, so boring I want to shoot myself. The other days are two for legs, two for arms, two for chest and back. Chest, back, legs, arms all well defined.. Just the stupid bottom stomach..

Right, but what do you do for abs? What exercises?

Standard crunches, push-ups, Burpees.

Add exercises that have rotation. Those will activate the abs more than any standard crunch. Do figure 8’s and windshield wipers while laying on your back. Those will hit the lower abs and your obliques. Also look for an exercise called twisting pistons. Actually, here, watch this video. https://youtu.be/EB8Iom51fdA

[ForeverDoneParticipant 2928]

I just picked up a 25 lbs keetlebell and starting to work the abs with some kettlebell exercises. I feel the burn, so let’s see what happens.

[Author]

Posts