Strong, with a Fat Suit!

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Debagoria

0
Hullo!
I just joined today after browsing for a while, and hopefully I can get some help.

Last year, I gained about twenty pounds. I've lost 10 of the twenty so far, and MANY inches as well.
Here's my problem. There are NO FLAT ABDOMENS in my family! If we gain weight, we gain around the abdomen, the back, and the flanks.

True to my genetics, the majority of the fat on my body is a huge abdomen, lower back, and "back-fat" flaps! I am strong, but I literally have a "fat suit" around my body. I've been doing about 60-90min of cardio per day (mixing it up) and strength training as well. A few inches have been lost around my abdomen, as well as lower back (gluteus medius?)
It's discouraging to see the rest of my body shrink, but that fat belly and hip fat hang there (needless to say, it's unflattering!)

I've been watching my diet and eating every three hours to keep the metabolism burning, but these trouble spots are barely responding.

I'm also worried about the amount of visceral fat I have. One of the posts I read stated that lowering cortisol levels could help this...

Any advice?

Thanx in advance!
 
Last edited:
whats your diet like? If you put on 20 bad pounds, then you cant be eating too healthy
 
Big_Pimp said:
whats your diet like? If you put on 20 bad pounds, then you cant be eating too healthy
Click to expand...

*ahem*
Let me add. Last year I transferred to a new college, accepted a "meal plan," and pigged out almost all LAST YEAR, hence the weight gain.

I moved off of campus last spring, so I no longer have the problem with the cafeteria food. As I've stated, I've changed my diet since then.

Now, I would just like to know any success stories where people had to find ways to trigger ab fat loss...
 
well, i have a healthy diet, work out 6 days a week, and a thick body runs in my family... I dont have a 6 pac either. I have a 40 inch waiste but my belly doesnt even hang over my belt. Im a muscly guy. My chest is over 47 inches...
I would say if it runs in your family, like mine, just go for a more muscly look... Get big...
 
Big_Pimp said:
well, i have a healthy diet, work out 6 days a week, and a thick body runs in my family... I dont have a 6 pac either. I have a 40 inch waiste but my belly doesnt even hang over my belt. Im a muscly guy. My chest is over 47 inches...
I would say if it runs in your family, like mine, just go for a more muscly look... Get big...
Click to expand...

Thanx, but I'm going for a slender look. I just want to be able to wear a bikini for the FIRST TIME without having a gut!
 
Debagoria said:
Hullo!
I just joined today after browsing for a while, and hopefully I can get some help.

Last year, I gained about twenty pounds. I've lost 10 of the twenty so far, and MANY inches as well.
Here's my problem. There are NO FLAT ABDOMENS in my family! If we gain weight, we gain around the abdomen, the back, and the flanks.

True to my genetics, the majority of the fat on my body is a huge abdomen, lower back, and "back-fat" flaps! I am strong, but I literally have a "fat suit" around my body. I've been doing about 60-90min of cardio per day (mixing it up) and strength training as well. A few inches have been lost around my abdomen, as well as lower back (gluteus medius?)
It's discouraging to see the rest of my body shrink, but that fat belly and hip fat hang there (needless to say, it's unflattering!)

I've been watching my diet and eating every three hours to keep the metabolism burning, but these trouble spots are barely responding.

I'm also worried about the amount of visceral fat I have. One of the posts I read stated that lowering cortisol levels could help this...

Any advice?

Thanx in advance!
Click to expand...

First off, welcome to the forum. Now about your "problem areas". To begin with I would cut back on your cardio, yes I did say cut back. Have you ever done HIIT for cardio ? If you're not sure about what it is you can PM me or search it in the forums. :) Now the reason I say cut back on your cardio is because 60-90 minutes is a bit much. 45 minutes is plenty if you want to go low to medium intensity. HIIT will last 20 mins or less and be at least as, if not more, effective in burning fat. Definitely continue strength training, make sure you are training all bodyparts. Now you say your diet is good. You could post a normal day and we can maybe give you some pointers, your choice :) Also drink plenty of water. You should also allow yourself at least one day of rest per week from any exercise. That is JMO. Well I hope that helps a little in getting you to wear that bikini for the FIRST time :) Good luck
 
jpc1058 said:
First off, welcome to the forum. Now about your "problem areas". To begin with I would cut back on your cardio, yes I did say cut back. Have you ever done HIIT for cardio ? If you're not sure about what it is you can PM me or search it in the forums. :) Now the reason I say cut back on your cardio is because 60-90 minutes is a bit much. 45 minutes is plenty if you want to go low to medium intensity. HIIT will last 20 mins or less and be at least as, if not more, effective in burning fat. Definitely continue strength training, make sure you are training all bodyparts. Now you say your diet is good. You could post a normal day and we can maybe give you some pointers, your choice :) Also drink plenty of water. You should also allow yourself at least one day of rest per week from any exercise. That is JMO. Well I hope that helps a little in getting you to wear that bikini for the FIRST time :) Good luck
Click to expand...

Thank you! You just reminded me about some advice I was given a few years ago about doing interval training!
 
Just wanted to add that you should change your fitness routine every 6 weeks or so. This prevents plateau's. Here are 5 tips to fat loss...

1) Eat 5-6 small meals throughout the day. Each meal should be 2-3 hours apart. Each meal should contain one protein and one carb. The first meal should be eaten within an hour after waking.


2) Drink a cup of water at each meal.


3) Rest properly. This means taking at least 48 hours between strength training the same muscles, and it also means getting at least 7-8 hours of sleep per night. Lastly, it means taking 1-2 days off from exercising per week.


4) Cardio. This should be done at different intensity levels and different session lengths. Consider doing a low intensity/long session, a high intensity/short session and a few medium intensity/medium length sessions.


5) Strength Training. Strength train each muscle 1-3 times per week. You should lift a proper weight and perform the proper amount of sets/reps for your strength training method. If you need more guidance or exercise ideas you can head over


All of the above things combined will result in fat loss.
 
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