How to lose that fat on the bottom abs - AnabolicMinds.com

How to lose that fat on the bottom abs

  1. MkUltra's Avatar
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    How to lose that fat on the bottom abs


    I am at liek 10% body fat right now and I still have a little "pouch" of fat around my belly button area that I cannot get rid of. How much lower do I need to get my body fat?

    Is there anything else I can add to my diet/workouts (i know spot reduction doesnt work) that I can do??

  2. allstar's Avatar
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    Get to atleast 8% I would say and than see what your looking like.
  3. somewhatgifted's Avatar
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    sweet name, some people just hold fat in certain areas, its the last place the fat hold out.

    I dont believe site specific fatloss is effective (topicals) due to it being re deposited, so as stated lower your body fat %.
    •   
       

  4. MkUltra's Avatar
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    Do you think I could get to 8% just with my diet/a little cardio? (i skateboard everyday about 2 miles) Or will I have to run to get there? I dont want to lose much more weight, just the fat (everbody's dream scenario i suppose heh)
  5. MkUltra's Avatar
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    thanks Ill have to cut out the late night munchies lol. (already did that a looong time ago )
  6. allstar's Avatar
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    Make sure your diet is in check, once it is, I would highly suggest HIIT, and if its being stubborn bring in a fat burner, to get those last couple %s.
  7. MkUltra's Avatar
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    im already eating like 50% protein 30% fat 20% carbs absolutely no sugar except whats in my once a day protein bar. I tried lean extreme for a month which helped me get from 12% to 10% still the pouch on the tummy though.

    It annoying cuz i have abs, i have my v cuts and it just interferes, i dont have that perfect flat, almost concave stomach Im after! damn it
  8. allstar's Avatar
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    Try HIIT bro.
  9. MkUltra's Avatar
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    im gonna look into that right now thanks
  10. BoyFromAus's Avatar
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    you can't spot reduce mate. I tried that for years, never worked.

    The only way to get rid of that 'bottom fat' is by continuing to diet and workout so the body burns fat overall. In which case, the bottom fat will eventually get burnt. yea 8% or less.
  11. MkUltra's Avatar
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    i dont eat enough vegetables, could this be having an effect on fat loss?
  12. allstar's Avatar
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    Probably not, you should have vegetables though as they are a good source of fiber, some carbs, but very calorie dense and fill you up
  13. joeymutz's Avatar
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    whats your calorie intake look like?
  14. badfish51581's Avatar
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    I can't believe no one's mentioned Napalm yet. HIIT plus naplam, maybe even mixed with clen would probably work well since he's in the 10% vincinty.
  15. Gutterpump's Avatar
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    Keto diet with a caloric deficit...and a fat burner...maybe a good anti-cortisol supp...can't go wrong with that combo! burn burn burn!

    I think it's really necessary to cut out those carbs if you're aiming for single digit bodyfat.
  16. lennoxchi's Avatar
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    Quote Originally Posted by BoyFromAus View Post
    you can't spot reduce mate. I tried that for years, never worked.

    The only way to get rid of that 'bottom fat' is by continuing to diet and workout so the body burns fat overall. In which case, the bottom fat will eventually get burnt. yea 8% or less.
    Everyone wants washboard abs but how exactly do you get them?
    The answer has not been very clear and many professional
    fitness trainers disagree about the proper way to achieve that
    desirable mid section. This causes much confusion amongst
    their clients. "Am I wasting my time doing hours of abdominal
    work every week?"

    For some time now there have been two schools of thought
    those who believe the only way to see your abs is to focus on
    shedding whole-body f at levels through d iet and aerobic
    exercise, and those who say that you have to do lots of
    abdominal exercises to reduce the f at in you mid-section.

    Up until now, many scoffed at the premise of exercise induced
    spot-f at-reduction. Well the jury is finally in and it appears
    that spot-f at reduction is a reality.

    While whole body f at reduction is best served by reducing
    caloric intake and performing aerobic exercise, there is now
    evidence that the f at that is directly adjacent to the working
    muscles burns at a higher rate than f at that is adjacent to
    the resting muscles. It stands to reason, but until now, has
    not been proven.

    A study published this month by the Department of Medical
    Physiology at the Panum Institute, University of Copenhagen
    in Denmark showed that subjects who performed high repetition
    leg extensions at varying intervals and resistance levels for
    up to two hours with one leg at a time exhibited a higher
    degree of f at oxidation in area directly adjacent to the
    working leg muscles.

    This increase in f at oxidation was irrespective to exercise
    duration or intensity. The f at directly adjacent to the
    working muscles burned at a higher rate than the resting
    muscles. Period.

    This increased f at oxidation was also associated with a
    higher degree of blood flow to the local area of the working
    muscles and adjacent f atty tissue. This may enhance the f ats
    ability to be carried away and disposed of by the liver thus
    increasing the likelihood that the f at won't simply be
    re-deposited elsewhere.

    The take away from this study is very clear and should put
    the debate over exercise induced spot-f at reduction to rest
    once and for all. If you want to rid yourself of the f at
    that covers a specific area of your body, such as your abs,
    you'll have the greatest success if you focus on exercises
    that work the muscles directly adjacent to the problem area.
    If you want washboard abs you'll have to start doing more
    abdominal work.
  17. TURUGBY's Avatar
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    try lowering the cals a lil and upping cardio. Anti cortisol supp is a good idea too so that way when you lower the cals and up cardio ur body is less likely to go into a catabolic state and help preserve more of ur hard earned muslce. HIIT cardio is supposed to help alot as well.
  18. panther77's Avatar
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    i would definately give the HIIT a shot, also would try a Ketogenic diet. i just started it two days ago and so far it hasnt been too bad. check out my cut log thats in my sig
  19. avenue Red's Avatar
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    i suggest switching to ckd with cardio and weighted ab workouts. losing the fat on the pouch but also you need to tighten in or it will just be loose skin. i have that problem right now.
  20. panther77's Avatar
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    ya, he makes a valid point. it will tighten to a point, but it can only go so far
  21. BoyFromAus's Avatar
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    Quote Originally Posted by lennoxchi View Post
    Everyone wants washboard abs but how exactly do you get them?
    The answer has not been very clear and many professional
    fitness trainers disagree about the proper way to achieve that
    desirable mid section. This causes much confusion amongst
    their clients. "Am I wasting my time doing hours of abdominal
    work every week?"

    For some time now there have been two schools of thought
    those who believe the only way to see your abs is to focus on
    shedding whole-body f at levels through d iet and aerobic
    exercise, and those who say that you have to do lots of
    abdominal exercises to reduce the f at in you mid-section.

    Up until now, many scoffed at the premise of exercise induced
    spot-f at-reduction. Well the jury is finally in and it appears
    that spot-f at reduction is a reality.

    While whole body f at reduction is best served by reducing
    caloric intake and performing aerobic exercise, there is now
    evidence that the f at that is directly adjacent to the working
    muscles burns at a higher rate than f at that is adjacent to
    the resting muscles. It stands to reason, but until now, has
    not been proven.

    A study published this month by the Department of Medical
    Physiology at the Panum Institute, University of Copenhagen
    in Denmark showed that subjects who performed high repetition
    leg extensions at varying intervals and resistance levels for
    up to two hours with one leg at a time exhibited a higher
    degree of f at oxidation in area directly adjacent to the
    working leg muscles.

    This increase in f at oxidation was irrespective to exercise
    duration or intensity. The f at directly adjacent to the
    working muscles burned at a higher rate than the resting
    muscles. Period.

    This increased f at oxidation was also associated with a
    higher degree of blood flow to the local area of the working
    muscles and adjacent f atty tissue. This may enhance the f ats
    ability to be carried away and disposed of by the liver thus
    increasing the likelihood that the f at won't simply be
    re-deposited elsewhere.

    The take away from this study is very clear and should put
    the debate over exercise induced spot-f at reduction to rest
    once and for all. If you want to rid yourself of the f at
    that covers a specific area of your body, such as your abs,
    you'll have the greatest success if you focus on exercises
    that work the muscles directly adjacent to the problem area.
    If you want washboard abs you'll have to start doing more
    abdominal work.

    Perhaps that works for certain people.
    out of personal experience, it never worked for me.
    Then i read up on the lypolisis process and fat reduction and it seemed to support my observation.

    But i used to be very fat i.e roughly 27% bf.
  22. GotTest's Avatar
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    Quote Originally Posted by panther77 View Post
    i would definately give the HIIT a shot, also would try a Ketogenic diet. i just started it two days ago and so far it hasnt been too bad. check out my cut log thats in my sig
    Would you suggest...Shred Matrix?
    I tried a sample of Bullet Proof and it was awesome for libido/sleep.

    BTW...Add "[url]" to the beginning of your link in your sig.
  23. panther77's Avatar
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    this is only my second day on it, but from my experience so far it seems to be a solid product, it gives good clean energy without the jitters that lasts, and it is very convenient in the packets
  24. mixedup's Avatar
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    Quote Originally Posted by MkUltra View Post
    I am at liek 10% body fat right now and I still have a little "pouch" of fat around my belly button area that I cannot get rid of. How much lower do I need to get my body fat?

    Is there anything else I can add to my diet/workouts (i know spot reduction doesnt work) that I can do??

    I'm surprised no one has mentioned this but Napalm or Lipo Ultra I'm on a cut and i took 3 inches off my waist with Napalm while arms stayed the same and Chest was bigger
  25. The_Reverend's Avatar
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    Quote Originally Posted by mixedup View Post
    I'm surprised no one has mentioned this but Napalm or Lipo Ultra I'm on a cut and i took 3 inches off my waist with Napalm while arms stayed the same and Chest was bigger
    Yup. Napalm is very effective.
  26. GotTest's Avatar
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    Isn't Napalm only effective if BF is <10%??
    Question is more for me than the OP.
  27. mixedup's Avatar
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    Quote Originally Posted by GotTest View Post
    Isn't Napalm only effective if BF is <10%??
    Question is more for me than the OP.

    No Lipoderm Ultra is more effective at a lower bf but napalm from what I understand works at highter bf also well at least it worked from me and I was not 10% when I started.
  28. ThomasRivera's Avatar
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    Quote Originally Posted by lennoxchi View Post
    Everyone wants washboard abs but how exactly do you get them?
    The answer has not been very clear and many professional
    fitness trainers disagree about the proper way to achieve that
    desirable mid section. This causes much confusion amongst
    their clients. "Am I wasting my time doing hours of abdominal
    work every week?"

    For some time now there have been two schools of thought
    those who believe the only way to see your abs is to focus on
    shedding whole-body f at levels through d iet and aerobic
    exercise, and those who say that you have to do lots of
    abdominal exercises to reduce the f at in you mid-section.

    Up until now, many scoffed at the premise of exercise induced
    spot-f at-reduction. Well the jury is finally in and it appears
    that spot-f at reduction is a reality.

    While whole body f at reduction is best served by reducing
    caloric intake and performing aerobic exercise, there is now
    evidence that the f at that is directly adjacent to the working
    muscles burns at a higher rate than f at that is adjacent to
    the resting muscles. It stands to reason, but until now, has
    not been proven.

    A study published this month by the Department of Medical
    Physiology at the Panum Institute, University of Copenhagen
    in Denmark showed that subjects who performed high repetition
    leg extensions at varying intervals and resistance levels for
    up to two hours with one leg at a time exhibited a higher
    degree of f at oxidation in area directly adjacent to the
    working leg muscles.

    This increase in f at oxidation was irrespective to exercise
    duration or intensity. The f at directly adjacent to the
    working muscles burned at a higher rate than the resting
    muscles. Period.

    This increased f at oxidation was also associated with a
    higher degree of blood flow to the local area of the working
    muscles and adjacent f atty tissue. This may enhance the f ats
    ability to be carried away and disposed of by the liver thus
    increasing the likelihood that the f at won't simply be
    re-deposited elsewhere.

    The take away from this study is very clear and should put
    the debate over exercise induced spot-f at reduction to rest
    once and for all. If you want to rid yourself of the f at
    that covers a specific area of your body, such as your abs,
    you'll have the greatest success if you focus on exercises
    that work the muscles directly adjacent to the problem area.
    If you want washboard abs you'll have to start doing more
    abdominal work.

    Source?

    Now, I know there was a study done on spot reduction that showed that there was in fact some thermogenic effect that assisted in fat burning, but the extents I'm not sure of.
  29. Schecterx's Avatar
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    Spot reduction isn't possible, but spot "encouragement" is. When the muscle tissue is at work it creates a demand of energy on the body. Lipids move more easily when "heated", so where would you imagine Lipids move into the blood stream more easily?
  30. someguy1984's Avatar
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    It's all about diet...I'm going to try the CKD
  31. pinchharmonic's Avatar
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    really cool article, it raises a few curiosities I've had before...

    let's say you do crunches until you deplete your abdominal muscles of glycogen. wouldn't further exercise require adipose tissue in the area to continue? or would it burn muscle?

    Also, I've thought theoretically cardio after a leg workout could "prefer fat burn" because cardio almost always tends to involve the legs to the highest degree, quads, hams, glutes... if you deplete your glycogen stores in your legs from a hardcore leg session, then when you're humming away on the cardio machine it can't be using glycogen... so I'd think it'd try to switch to fat yes? or burn muscle?

    and oppositely, think of having a great chest workout and doing cardio after. people tend to think cardio after weights = more fat burned. But your legs are fresh, they probably have plenty of glycogen to go in this scenario...

    any thoughts?
  32. Gutterpump's Avatar
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    My thoughts are to get rid of glycogen when cutting

    Burn fat for fuel, not muscle.
  33. ThomasRivera's Avatar
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    Quote Originally Posted by pinchharmonic View Post
    really cool article, it raises a few curiosities I've had before...

    let's say you do crunches until you deplete your abdominal muscles of glycogen. wouldn't further exercise require adipose tissue in the area to continue? or would it burn muscle?

    Also, I've thought theoretically cardio after a leg workout could "prefer fat burn" because cardio almost always tends to involve the legs to the highest degree, quads, hams, glutes... if you deplete your glycogen stores in your legs from a hardcore leg session, then when you're humming away on the cardio machine it can't be using glycogen... so I'd think it'd try to switch to fat yes? or burn muscle?

    and oppositely, think of having a great chest workout and doing cardio after. people tend to think cardio after weights = more fat burned. But your legs are fresh, they probably have plenty of glycogen to go in this scenario...

    any thoughts?
    Its going to be a really complex answer anyway, there is a lot to consider.

    First thing is the amount of glycogen in the muscle, which differs with both diet and with training intensity.Second thing, even if you were to use all the glyocgen in the muscle, what hormonal changes would occur and cause the partitioning of fat vs muscle?

    Doing cardio after any workout, would theoretically cause more fat burning because of EPOC. The body is in an oxygen debt basically and the metabolic processes to return to homeostasis raise metabolism for hours after the workout.

    Everything really depends on the intensity, the body might still burn muscle for glucose fuel even if your in a exercise range that oxidizing fat for fuel.
  34. t-bone2's Avatar
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    Quote Originally Posted by ThomasRivera View Post
    Source?

    Now, I know there was a study done on spot reduction that showed that there was in fact some thermogenic effect that assisted in fat burning, but the extents I'm not sure of.
    Are blood flow and lipolysis in subcutaneous adipose tissue influenced by contractions in adjacent muscles in humans?

    Me thinks the authors of the study are taking some liberities.
    Last edited by t-bone2; 11-25-2008 at 06:06 PM. Reason: Modify link
  35. BBR
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    I've heard the CKD is great
  36. ThomasRivera's Avatar
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    Quote Originally Posted by BBR View Post
    I've heard the CKD is great
    It is.
  

  
 

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