Stubborn Fat burning exercises

[Steph_at_constella]

Ok so i need a little help on how to get rid of those stubborn fat patches.

Im doing pretty well overall and have noticed a difference. Trousers i couldnt do up in December now i can, its still tight but i can do them up! YAY!

BUT

I have a stubborn area of fat that WILL NOT SHRINK.

Its the lower part of my tummy, starts just below my belly button, and finishes at around my hips.

The rest of my tunny is starting to look pretty toned, Except that bit.


Anyone have any useful exercises that will help burn it off??

[jones91]

I don't know too much about it, but I've heard people get very good results from the insanity workout, mates mrs swears by it

[Steph_at_constella]

I dont really want a whole work out as such, just something i can add into what i already have, as im happy otherwise with everything :)

[Brettles1986]

Pretty sure you can't target areas for losing fat, just stick with what you are doing and I'm sure it will eventually go.

[Giraffe]

It's literally just calories in needs to be less than calories out and it will happen eventually...

It's definitely fat isn't it and not just sticking out because of bad posture or whatever? If you sit up and pull your shoulders back, is it still there? Maybe correcting posture if you need to would be more beneficial

[Steph_at_constella]

Its still there.

Been doing Yoga or pilates 1 day a week for posture correction and flexibility, and calories in are less than calories out.

I have NEVER, even at my smallest been totally rid of it. Its the one thing stopping me from having a flat stomach and to be completely honest my biggest gripe haha

[matt_vtr_15a]

The area you are thinking of is a very common area for woman to be unhappy with...

It's almost a little pouch i'm sure it's natural and there due to womens ability to carry a child...

My ex girlfriend did all kinds of exercises.. she was really toned but never happy with that area... even though it looked fine to me.


Ab exercises are crucial to become more defined but if your bodyfat is not low enough you risk that area looking worse than it already does... (not sure on your body composition)

The best exercise to burn your existing fat stores is fasted cardio...

Walk at a fast pace or even jog for around 40mins first thing in the morning prior to eating or drinking.

If you burn 300/400/500 calories it's coming directly from your bodys own stores not calories from food...

Your body is forced into using it's own stores for energy. It can use stores from your fat or muscle.... this is where diet comes in!!

You really need your body to burn fat stores... if you are just on a diet that is based on calorie deficit you risk burning your muscles stores as well as your fat stores which is the worse thing you can do....

The less muscle you have the less calorific requirements you have.

[Steph_at_constella]

Ok so let me also explain about the rest of my Diet and exercise etc.


I do a resistance based training program. With boxercise twice a week and yoga or pilates once a week.

Its 40/40/20 Protein/carb/fats based diet. I base my diet on macro nutrients and have no issues with that. As i said its had great results so far!! I Dont eat before the gym, so that my fat stores are being used. I have a sedentary job mon-fri so calories are down to 1400 a day. Pretty low haha

Im doing plenty of Ab work but nothing seems to work on the bottom section of my abs.

[matt_vtr_15a]

What time do you go to the gym?

[Giraffe]

Ok so let me also explain about the rest of my Diet and exercise etc.


I do a resistance based training program. With boxercise twice a week and yoga or pilates once a week.

Its 40/40/20 Protein/carb/fats based diet. I base my diet on macro nutrients and have no issues with that. As i said its had great results so far!! I Dont eat before the gym, so that my fat stores are being used. I have a sedentary job mon-fri so calories are down to 1400 a day. Pretty low haha

Im doing plenty of Ab work but nothing seems to work on the bottom section of my abs.

You can't spot reduce anyway though so you'll just have to carry on losing fat from wherever it happens to come off. Working your abs wont really achieve anything other than strengthening them...

Considered ketosis?

[matt_vtr_15a]

I swear by keto... I always recommend it... wanna get shredded and bodyfat low then it's the best way by far....

Or even carb cycling to suit your workouts....

Fasted cardio and keto alone I shedded a lot of fat before...

About to start a strict keto diet myself soon actually...

[Steph_at_constella]

What time do you go to the gym?

Post work, Usually around 7pm week night, around an hour earlier on a week day.

I cant get up for shit in a morning. Tried to go early but just kept feeling sick so went for evenings and can actually acheive stuff.

[Steph_at_constella]

Id rather not go on a Keto diet, as i dont want to lose that much bodyfat. It has a few more advers effects being female. Plus my bodys only just started to get used to low carb.

I just want the bottom part to move.

Im considering lipo now. Best get saving!!

[Saxjoe]

Try intermittent fasting, or a few 24 hour fasts a week, sounds hard but it's not.

[matt_vtr_15a]

Id rather not go on a Keto diet, as i dont want to lose that much bodyfat. It has a few more advers effects being female. Plus my bodys only just started to get used to low carb.

I just want the bottom part to move.

Im considering lipo now. Best get saving!!

unless you wake up at 6pm or dont eat throughout the day it's not fasted cardio...

fasted cardio is after a sleep when you wouldnt of eaten for a fair few hours...

but if it doesn't suit your day then that's fair enough and not an option...

it depends if getting up 40mins earlier in the morning is worth the flat stomach or not ;)

[Steph_at_constella]

Its not the case of not getting up. Its the case of it physically makes me sick haha kinda like morning sickness without the pregnancy.

[Llardy]

unless you wake up at 6pm or dont eat throughout the day it's not fasted cardio...

fasted cardio is after a sleep when you wouldnt of eaten for a fair few hours...

but if it doesn't suit your day then that's fair enough and not an option...

it depends if getting up 40mins earlier in the morning is worth the flat stomach or not ;)

Just a general question on this. Say I eat lunch at 12 noon and didn't go to the gym till Half7 (no food in between the two) does that count as fasted cardio. What length of time between the last meal and gym is adequate to achieve "fasted cardio"?

[Saxjoe]

Just a general question on this. Say I eat lunch at 12 noon and didn't go to the gym till Half7 (no food in between the two) does that count as fasted cardio. What length of time between the last meal and gym is adequate to achieve "fasted cardio"?

I'd say 12 hours +, It's not just about having an empty stomach, it's about hormone levels such as HGH which preserves muscle and stimulates fat metabolism.

[Brettles1986]

I'd say 12 hours +, It's not just about having an empty stomach, it's about hormone levels such as HGH which preserves muscle and stimulates fat metabolism.

I read about 2 mins ago on one of the mens health articles that a few hours is enough to be classed as fasted cardio.

[matt_vtr_15a]

I'd say 12 hours +, It's not just about having an empty stomach, it's about hormone levels such as HGH which preserves muscle and stimulates fat metabolism.

put much better than I would of done myself :y:

[matt_vtr_15a]

I read about 2 mins ago on one of the mens health articles that a few hours is enough to be classed as fasted cardio.

It's genuinely not the same, mens health don't exactly get real scientific with their information....

I saw a copy that said 'eat pizza to build lean mass' on the front cover....

Make better bog roll than informative reading material...

[Saxjoe]

I read about 2 mins ago on one of the mens health articles that a few hours is enough to be classed as fasted cardio.

A few hours? maybe if your classing one glucose tablet as a meal, but most foods won't have even been digested in a few hours, never mind being clear of your bloodstream which is what is needed for you to be in a fasted state and for your body to use glycogen, and later fat for energy.