Cutting body fat


  • Oct 13, 2010 3:09 AM GMT
    Hey everyone:

    I'm sure there is some other posts about this but they are either buried or don't give satisfactory answers so I'm trying to post one myself.


    Here's the deal. I'm trying really hard to lose body fat so that I have more natural definition showing. The only definition I get now is when I flex. My midsection is the hardest area to work on and I never see any change whatsoever, there's no definition in that area. I know a certain percentage of body fat needs to be obtained in order for abs to show through but I can't seem to get there.

    I have no problem losing weight however it's obviously not fat I'm losing because I see no change in my body except getting smaller but the fat (esp. around my midsection) is always still there

    1.) What should my diet to lose body fat be like?
    2.) What should my workout routine be like?
    3.) Any supplements I should be taking?


    Right now I'm 6'1 162 but I seem to have little lean natural muscle mass

    I try to eat right...low carbs, low fat, low sugar
    I work out about 5 times a week 3 weights, 2 cardio
    I also do take protein supplements

    Thanks for all your help!!!...if anyone wants to see pics I'll gladly send too
  • Posted by a hidden member.
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    Oct 13, 2010 3:14 AM GMT
    Build the muscles in your lower and upper body. The extra muscle mass will burn more calories, and the larger size will make your midsection appear smaller.
  • Posted by a hidden member.
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    Oct 14, 2010 6:07 AM GMT
    Very timely info as I am trying to lose weight before the holidays so that I can look my best when I visit my relatives. These tips are sure to come in hand.

  • Oct 16, 2010 1:54 PM GMT
    I guess nobody cares to respond yet :-(
  • Ironman4U

    Posts: 738

    Oct 16, 2010 2:16 PM GMT
    Sounds like you're doing a lot of things right with your diet. Your weight is actually on the slim side for your height so you aren't carrying fat. My suggestion is to do a major ramp up of intensity and diversity.

    You didn't mention how long or what you do on your workouts. My guess is that you go and do your workouts and they're good workouts but you do similar things each time. What this does, is help you maintain and stay toned but is not likely to build muscle or get you ripped.

    So mix up what you're doing for your workouts and add intensity. For instance, if you're lifting...ramp up the weights, change some of the sets, add supersets, etc to shock and push yourself instead of just going through the motions. Working with a workout buddy to spot you is a big advantage here since you can push heavier weights and push each other.

    Same with cardio, look for ways to increase the intensity with interval training doing some speed workouts, etc. For example, instead of going for a 3 mile run...do 3 one mile intervals at a pace that's about a minute or two minutes faster than your normal pace with two minute jogs between. Or add six 400 yard sprints to the end of a regular run. Obviously, there are lots of variations of speed and distances and difficulty level (with inclines/hills) that you can do...so continue to mix it up with the focus being to really push yourself harder than what you are currently doing.

    You could ramp up the number of workouts you do as well. You're doing a good amount but 5 days a week in the gym and 3-5 cardios a week is also going to rip you up.

    You can do it...good luck.

  • Oct 16, 2010 4:29 PM GMT
    Ironman4U saidSounds like you're doing a lot of things right with your diet. Your weight is actually on the slim side for your height so you aren't carrying fat. My suggestion is to do a major ramp up of intensity and diversity.

    You didn't mention how long or what you do on your workouts. My guess is that you go and do your workouts and they're good workouts but you do similar things each time. What this does, is help you maintain and stay toned but is not likely to build muscle or get you ripped.

    So mix up what you're doing for your workouts and add intensity. For instance, if you're lifting...ramp up the weights, change some of the sets, add supersets, etc to shock and push yourself instead of just going through the motions. Working with a workout buddy to spot you is a big advantage here since you can push heavier weights and push each other.

    Same with cardio, look for ways to increase the intensity with interval training doing some speed workouts, etc. For example, instead of going for a 3 mile run...do 3 one mile intervals at a pace that's about a minute or two minutes faster than your normal pace with two minute jogs between. Or add six 400 yard sprints to the end of a regular run. Obviously, there are lots of variations of speed and distances and difficulty level (with inclines/hills) that you can do...so continue to mix it up with the focus being to really push yourself harder than what you are currently doing.

    You could ramp up the number of workouts you do as well. You're doing a good amount but 5 days a week in the gym and 3-5 cardios a week is also going to rip you up.

    You can do it...good luck.




    thanks for all the advice i always like variety and i try to keep things fresh but i'll keep tweaking things. :-)
  • Posted by a hidden member.
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    Oct 16, 2010 8:56 PM GMT
    I say build more muscle mass too. Muscle preferentially uses fat, so the more you have, the easier it is to lean out. Not to mention the fact that you'll look much better even at your current body fat if you put on some lean mass.
  • Chunner

    Posts: 87

    Oct 16, 2010 9:23 PM GMT
    High reps with low weight is what works for me when I want to trim body fat
  • HankFit247

    Posts: 205

    Oct 16, 2010 9:40 PM GMT
    As others have stated, sounds like your doing everything right.

    Get a bath scale that will check your BFI.

    Tanita is my brand of choice.
    http://www.tanita.com

  • Oct 17, 2010 6:35 PM GMT
    hmmm...couple of different strategies I see. So maybe I'll add mass with low reps heavy weights for awhile then trim things off with high reps light weights after