Reducing visceral fat in South Asians: getting the six pack

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    Sep 23, 2015 11:45 PM GMT
    Hi guys, I am hoping to hear from other South Asian guys who are careful about their diet and exercise. South Asians have less subcutaneous fat stores and tend to deposit fat around the viscera leading to a `pot-belly' and what is called `metabolic syndrome'. It is far harder for us to lose this fat than other people. In fact, the British exercise guidelines suggest that we need substantially more cardio time than Caucasians to stay fit. So who has had success in bringing out their six pack? What did you do? Paleo? Intermittent fasting? Lots of cardio and weights simultaneously to build muscle? consuming medium chain fats such as coconut oil? chromium supplements?
  • HottJoe

    Posts: 21366

    Sep 25, 2015 1:21 AM GMT
    I know this thread isn't directed at me, but I have a general workout philosophy for people who just want results. Pick the one body part that you are the most self conscious about, in this case abs, and then focus every workout on it, every day. Forget conventional cardio; you don't have time for it, and it will never give you worthwhile results. Instead, learn every single ab exercise that's been thought of and just make being an ab expert your goal. In the end you will achieve full body and cardio workouts anyway, because the gamut of ab based movements pretty much covers everything. In addition to that, you should regularly flex your abs throughout the day when you're not working out. If you want abs so badly that you're willing to fight genetics, and her close companion age, then only really let them rest for long periods when you're sleeping.

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    Sep 25, 2015 4:42 AM GMT
    To the best of what I've read, when abs are "super worked" they get BIGGER, not flatter and more defined. Definition (everywhere) comes from lesser overall fat content - NOT more ab exercises. From what I've read, that approach won't do a damn difference except make your tummy BIGGER and STRONGER.

    http://www.menshealth.com/fitness/automatic-abs
    http://www.badassyoungmen.com/secret-to-six-pack-abs.html

    I would check out advice of COMPETATIVE bodybuilders, nutritionists, and fighters, who often have slender, tight, and very defined abs across the board unless they are in heavyweight classes.

    Also, consider checking out S. Asian bodybuilder websites for people that practice what they are talking about. Good luck!
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    Sep 25, 2015 4:31 PM GMT
    Longblack saidHi guys, I am hoping to hear from other South Asian guys who are careful about their diet and exercise. South Asians have less subcutaneous fat stores and tend to deposit fat around the viscera leading to a `pot-belly' and what is called `metabolic syndrome'. It is far harder for us to lose this fat than other people. In fact, the British exercise guidelines suggest that we need substantially more cardio time than Caucasians to stay fit. So who has had success in bringing out their six pack? What did you do? Paleo? Intermittent fasting? Lots of cardio and weights simultaneously to build muscle? consuming medium chain fats such as coconut oil? chromium supplements?


    More cardio? Try less ghee and rice...icon_wink.gif
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    Sep 25, 2015 9:57 PM GMT
    Wyndahoi said
    Longblack saidHi guys, I am hoping to hear from other South Asian guys who are careful about their diet and exercise. South Asians have less subcutaneous fat stores and tend to deposit fat around the viscera leading to a `pot-belly' and what is called `metabolic syndrome'. It is far harder for us to lose this fat than other people. In fact, the British exercise guidelines suggest that we need substantially more cardio time than Caucasians to stay fit. So who has had success in bringing out their six pack? What did you do? Paleo? Intermittent fasting? Lots of cardio and weights simultaneously to build muscle? consuming medium chain fats such as coconut oil? chromium supplements?


    More cardio? Try less ghee and rice...icon_wink.gif


    And spicy hot curries ?
  • Tawrich

    Posts: 67

    Sep 26, 2015 2:58 AM GMT
    Longblack saidHi guys, I am hoping to hear from other South Asian guys who are careful about their diet and exercise. South Asians have less subcutaneous fat stores and tend to deposit fat around the viscera leading to a `pot-belly' and what is called `metabolic syndrome'. It is far harder for us to lose this fat than other people. In fact, the British exercise guidelines suggest that we need substantially more cardio time than Caucasians to stay fit. So who has had success in bringing out their six pack? What did you do? Paleo? Intermittent fasting? Lots of cardio and weights simultaneously to build muscle? consuming medium chain fats such as coconut oil? chromium supplements?


    Metabolic syndrome pertains to cardiovascular disease, insulin resistance (pre-diabetes), and an inability of the body to expand fat pads to keep up with caloric intake. Judging from your picture I would strongly doubt that you have metabolic syndrome. Visceral fat is fat surrounding your internal organs which is beneath abdominal muscles. It shouldn't cover strong core muscles. Eating coconut oil is about the same as chowing down on a stick of butter. I've found something like boxing to be great for your core. All the power comes from the hip and nothing is more incentivizing for core workouts than gut punches.
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    Sep 26, 2015 3:30 PM GMT
    I don't know where such generalizations come from. Problem with most of the South Asians is that they don't have easy accessibility to gym, nutritional diet and enough awareness. The general South Asian population is busy earning and saving money for the rainy days. Look at all the Bollywood or TV actors. Most of them are quite fit these days because they have money and time to invest.

    Are you really going to listen to what British have to say about the South Asians? As suggested by posters above me, you need to lose overall fat from your body. You can't just lose it from a targeted area. It doesn't mean you need to do cardio and crunches every day. Include them in your workout 2-3 times a week. Also, doing heavy lifting helps too, especially during the morning.
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    Sep 26, 2015 10:50 PM GMT
    Hey there so I totally agree with you on that South Asians have a harder time to lose fat especially in the gut area. I was successful in bringing out those abs but it was not easy.

    I never had trouble holding fat in my legs, most just in my upper torso, I'm not sure if that is a genetic thing or if it's a South Asian thing. But anyways I had to do a ton of cardio, like 20-30 minutes a day for 5 to 6 times a week. Eat clean 6 times a week, cut out the carbs, unless it's complex carbs from fruits and veggies, lots of protein. It wasn't easy but I did manage to pull it off. I'm the one in the middle. icon_smile.gif

    1380346_10202432184074480_829792259_n.jp
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    Sep 28, 2015 1:36 AM GMT
    I think there is some correlation between race/ethnicity and body composition. But OP's claims sounds more like bro science. All men have a natural tendency to develop a pot belly. Go to any shopping mall and you'll see. I believe they're calling the "dad bod" or something like that.
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    Sep 28, 2015 11:36 AM GMT
    Why go to South Asia to get a six-pack, when I can go to my local Liquer Store and just buy a six-pack? Don't like Asian Beer anyway.
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    Sep 28, 2015 2:05 PM GMT
    Talon saidHey there so I totally agree with you on that South Asians have a harder time to lose fat especially in the gut area. I was successful in bringing out those abs but it was not easy.

    I never had trouble holding fat in my legs, most just in my upper torso, I'm not sure if that is a genetic thing or if it's a South Asian thing. But anyways I had to do a ton of cardio, like 20-30 minutes a day for 5 to 6 times a week. Eat clean 6 times a week, cut out the carbs, unless it's complex carbs from fruits and veggies, lots of protein. It wasn't easy but I did manage to pull it off. I'm the one in the middle. icon_smile.gif

    1380346_10202432184074480_829792259_n.jp


    You look hungry.
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    Sep 28, 2015 3:07 PM GMT
    Wyndahoi said
    Talon saidHey there so I totally agree with you on that South Asians have a harder time to lose fat especially in the gut area. I was successful in bringing out those abs but it was not easy.

    I never had trouble holding fat in my legs, most just in my upper torso, I'm not sure if that is a genetic thing or if it's a South Asian thing. But anyways I had to do a ton of cardio, like 20-30 minutes a day for 5 to 6 times a week. Eat clean 6 times a week, cut out the carbs, unless it's complex carbs from fruits and veggies, lots of protein. It wasn't easy but I did manage to pull it off. I'm the one in the middle. icon_smile.gif

    1380346_10202432184074480_829792259_n.jp


    You look hungry.


    and you look thirsty icon_wink.gif
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    Oct 03, 2015 10:32 AM GMT
    Tawrich said
    Longblack saidHi guys, I am hoping to hear from other South Asian guys who are careful about their diet and exercise. South Asians have less subcutaneous fat stores and tend to deposit fat around the viscera leading to a `pot-belly' and what is called `metabolic syndrome'. It is far harder for us to lose this fat than other people. In fact, the British exercise guidelines suggest that we need substantially more cardio time than Caucasians to stay fit. So who has had success in bringing out their six pack? What did you do? Paleo? Intermittent fasting? Lots of cardio and weights simultaneously to build muscle? consuming medium chain fats such as coconut oil? chromium supplements?


    Metabolic syndrome pertains to cardiovascular disease, insulin resistance (pre-diabetes), and an inability of the body to expand fat pads to keep up with caloric intake. Judging from your picture I would strongly doubt that you have metabolic syndrome. Visceral fat is fat surrounding your internal organs which is beneath abdominal muscles. It shouldn't cover strong core muscles. Eating coconut oil is about the same as chowing down on a stick of butter. I've found something like boxing to be great for your core. All the power comes from the hip and nothing is more incentivizing for core workouts than gut punches.


    Thank you buddy. Abnormal 2 hour fasting blood sugar, abnormal
    HbA1c, non alcoholic fatty liver. Not hypertensive yet, but it will come based on the family history.

    I gave up rice (groan) 2 yeas ago. It's difficult to fit genetics, and I and looking to connect with someone who successfully has done this.
  • Posted by a hidden member.
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    Oct 03, 2015 10:36 AM GMT
    [quote][cite]__morphic__ said[/cite]I don't know where such generalizations come from. Problem with most of the South Asians is that they don't have easy accessibility to gym, nutritional diet and enough awareness. The general South Asian population is busy earning and saving money for the rainy days. Look at all the Bollywood or TV actors. Most of them are quite fit these days because they have money and time to invest.

    Are you really going to listen to what British have to say about the South Asians? As suggested by posters above me, you need to lose overall fat from your body. You can't just lose it from a targeted area. It doesn't mean you need to do cardio and crunches every day. Include them in your workout 2-3 times a week. Also, doing heavy lifting helps too, especially during the morning.

    Thanks dude. You are quite correct. The general press is never reliable for medical information.. I encoutage you to get educated using a medical search engine like PUBMED. The issues are well documented im the medical and science literature and the evidence damming. It worries me that the south Asian community has turned a deaf year to the problem. Access to exercise is always blamed, but that is because it's an easy target. The problem is not external but an internal one.
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    Oct 03, 2015 10:40 AM GMT
    Talon saidHey there so I totally agree with you on that South Asians have a harder time to lose fat especially in the gut area. I was successful in bringing out those abs but it was not easy.

    I never had trouble holding fat in my legs, most just in my upper torso, I'm not sure if that is a genetic thing or if it's a South Asian thing. But anyways I had to do a ton of cardio, like 20-30 minutes a day for 5 to 6 times a week. Eat clean 6 times a week, cut out the carbs, unless it's complex carbs from fruits and veggies, lots of protein. It wasn't easy but I did manage to pull it off. I'm the one in the middle. icon_smile.gif

    1380346_10202432184074480_829792259_n.jp


    Great to hear from you. What you did is bang on consistent with the recommendations and extremely hard work. I find it encouraging though that you were successful. I too have increased my cardio and sticking to complex carbs. Coconut oil may be beneficial too, which is ironic given it has always been a traditional oil in India.
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    Oct 04, 2015 11:01 AM GMT
    Longblack said
    Talon saidHey there so I totally agree with you on that South Asians have a harder time to lose fat especially in the gut area. I was successful in bringing out those abs but it was not easy.

    I never had trouble holding fat in my legs, most just in my upper torso, I'm not sure if that is a genetic thing or if it's a South Asian thing. But anyways I had to do a ton of cardio, like 20-30 minutes a day for 5 to 6 times a week. Eat clean 6 times a week, cut out the carbs, unless it's complex carbs from fruits and veggies, lots of protein. It wasn't easy but I did manage to pull it off. I'm the one in the middle. icon_smile.gif

    1380346_10202432184074480_829792259_n.jp


    Great to hear from you. What you did is bang on consistent with the recommendations and extremely hard work. I find it encouraging though that you were successful. I too have increased my cardio and sticking to complex carbs. Coconut oil may be beneficial too, which is ironic given it has always been a traditional oil in India.


    Coconut oil is great for you! to eat and also great for other things like your hair and your skin. I also use it as a moisturizer for my hair and skin so it feels and looks super soft! I also consume 1 tbsp of flax seed oil a day, for my healthy fats. Or I just buy the seeds out right and mix it in a yogurt or blend it in my protein shake.