Body Fat loss

[1tight_tl]

I was wondering if anyone has some suggestions of dropping that last bit of fat from the mid section. I keep testing my body fat with two different handhelds and I always register between 9.5% - 11%. I have been working my ass off wanting to get this down to about 7% so that all my abs show and not just the top 4. I am training 5-7 days a week with 30 minutes of cardio after my 1 hour or so muscle group work out. I do not do abs right now becuase I wanted to get the fat down first...any training tweaks to target the area? I am also scared to drop my cals to low becuase I am floating between 167-169lbs and dont want to go any lower in weight..just body fat.. Here is a pic

 

[Caleb's Tree]

I was wondering if anyone has some suggestions of dropping that last bit of fat from the mid section. I keep testing my body fat with two different handhelds and I always register between 9.5% - 11%. I have been working my ass off wanting to get this down to about 7% so that all my abs show and not just the top 4. I am training 5-7 days a week with 30 minutes of cardio after my 1 hour or so muscle group work out. I do not do abs right now becuase I wanted to get the fat down first...any training tweaks to target the area? I am also scared to drop my cals to low becuase I am floating between 167-169lbs and dont want to go any lower in weight..just body fat.. Here is a pic

Just from what I've read, you should be working your abs, so that when you do drop that last little bit of body fat, they are already there.

 

[1tight_tl]

Just from what I've read, you should be working your abs, so that when you do drop that last little bit of body fat, they are already there.

They are there..and if the body fat gets lower they will look great..I am just having a hard time with those last few %'s wich are the hardest

 

[vtzog]

try adding cardio first thing in the morning for 30 min @ 65-70% of your max HR. The same cardio can be done after your weight training. If you go more intense the calories you'll be burning won't come from fat. The easier the cardio the more fat you'll burn, because if you go too hard your body won't be efficient at burning fat. You can actually burn muscle if you go too hard. Abs are made in the kitchen as well so if you eat like crap you'll never get that BF low. 5 meals with at least 20-30g protein(keeping protein high will allow you to retain most if not all of your muscle) or 1-1.5g protein per pound of bodyweight.

 

[GUARDIAN]

2 a day's for cardio and lower the carbs a bit.

 

[1tight_tl]

2 a day's for cardio and lower the carbs a bit.

So maybe once in the morning on a empty stomach and once after work out?

 

[DJLegacy2k1]

Yup!

Im either doing 2 cardio sessions per day, or playing basketball and a cardio session each day. Some days I dont get the 2nd session in if I work till 10pm, but even those days are at least 1 session.

AM/PM is great :-D

-Legacy

 

[GUARDIAN]

So maybe once in the morning on a empty stomach and once after work out?

try to space the 2nd session away from your weights if u can.

i do am cardio on empty and then weights at lunch and then cardio again around 6pm.

 

[xrsist]

agree with guardian, am cardio and lower carbs also up protein

 

[1tight_tl]

try to space the 2nd session away from your weights if u can.

i do am cardio on empty and then weights at lunch and then cardio again around 6pm.

whats the reason for seperating the cardio from the weights on the second session? Not that I am questioning it, I just wanted to understand why..

and how about am cardio on a empty stomach, mid day cardio and then weights at night, because I have a training partner that can only train at night when we get out of work for weights but I can sneak away from work to do cardio in the middle of the day for sure

 

[bigjd69]

What are you eating? What Supps are you taking? Too me it sounds like you can be overtraining and burning muscle instead of fat.

 

[GUARDIAN]

whats the reason for seperating the cardio from the weights on the second session? Not that I am questioning it, I just wanted to understand why..

and how about am cardio on a empty stomach, mid day cardio and then weights at night, because I have a training partner that can only train at night when we get out of work for weights but I can sneak away from work to do cardio in the middle of the day for sure

growth and corisol levels. your muscles are the most insulin sensitive post workout. your body is screaming for nutrients. so u want to get that insulin spike and shuttle nutrients to the muscles with your PWO. then u really should have a real meal in an hour. it just doesnt make sense to me to hit cardio immediately unless u r trying to lose muscle mass or not maximize growth.

some prefer to do it immediately afterwards and have a different argument as to why. i just do what works best for me.

as far as they sneaking away for lunch cardio that should be fine. u might find yourself a little more tired than usual but u will soon adjust.

 

[1tight_tl]

growth and corisol levels. your muscles are the most insulin sensitive post workout. your body is screaming for nutrients. so u want to get that insulin spike and shuttle nutrients to the muscles with your PWO. then u really should have a real meal in an hour. it just doesnt make sense to me to hit cardio immediately unless u r trying to lose muscle mass or not maximize growth.

some prefer to do it immediately afterwards and have a different argument as to why. i just do what works best for me.

as far as they sneaking away for lunch cardio that should be fine. u might find yourself a little more tired than usual but u will soon adjust.

awsome...last question..at what intensity? some say low intensity so you use fat as fuel and other hustle as much as they possible can to burn more calories and energy and sweat more...

 

[GUARDIAN]

awsome...last question..at what intensity? some say low intensity so you use fat as fuel and other hustle as much as they possible can to burn more calories and energy and sweat more...

low-moderate intensity keep the heat rate at 60-70% for 45 mins.

u dont want to go too hard imo. in order to burn fat the body needs to break down the fatty acids. this isnt a very efficient process and happens in the presence of oxygen. if u r too winded to talk u aint burning fat. think anaerobic vs. aerobic.

for immediate energy your body uses ATP.

Duration Classification Energy Supplied By
1 to 4 seconds Anaerobic ATP (in muscles)
4 to 10 seconds Anaerobic ATP + CP
10 to 45 seconds Anaerobic ATP + CP + Muscle glycogen
45 to 120 seconds Anaerobic, Lactic Muscle glycogen
120 to 240 seconds Aerobic + Anaerobic Muscle glycogen + lactic acid
240 to 600 seconds Aerobic Muscle glycogen + fatty acids