Sport Specific Training Discussion > Bodybuilding
Skinny fat dilemma
seifullaah73:
Lol who would've thought that I would be asking this type of question, skinniest guy throughout college and a hard gainer and after some working out I have seen my lower belly bloat out. I was stuck at 8.5 stones now I have gotten to 11 stones 72kg.
The belly doesn't stick out in front, it's the wide love handles and that rounds to the front rather than curving inwards.
I am currently doing a sprint workout, explosive power workout on Tuesday and Thursday and speed or plyos on Saturday.
I want something simple I can do everyday in the morning that doesn't take too much time.
I don't eat fast foods or much sugary or fatty foods, only home cooked. I limit myself on sugar foods.
My core is strong, ab rollouts and windshield wipers can do them 8 to 10 reps.
I can add an image but it's not a pleasant site.
I want to get rid of the love handles and have toned abs like sprinters have to remove any excess weight.
CoolColJ:
You just have to get leaner period, there is no magic routine for that area
So eat less than the amount that caused you to gain weight basically, or move more but that is not that efficient after a point as it makes you hungrier ;D
Yes you will have to weigh and count your food if you want to be sure, or eat the same things everyday and slowly cut some stuff out.
The most calorie dense foods first
The lower ab area is usually the last place to drop off, so if you get veins showing there your pretty damn lean.
seifullaah73:
--- Quote from: CoolColJ on August 06, 2021, 12:44:45 am ---You just have to get leaner period, there is no magic routine for that area
--- End quote ---
Yeah that's what I need, how do I do that.
Also the love handles is the bigger problem than lower belly fat.
CoolColJ:
--- Quote from: seifullaah73 on August 06, 2021, 06:20:27 am ---
--- Quote from: CoolColJ on August 06, 2021, 12:44:45 am ---You just have to get leaner period, there is no magic routine for that area
--- End quote ---
Yeah that's what I need, how do I do that.
Also the love handles is the bigger problem than lower belly fat.
--- End quote ---
Eat less or burn more calories, or a combo of the two. It usually takes a while, so eating less is more sustainable.
3500 less calories eaten each week than you burn = 1 pound of fat loss, or about 0.5kg
So 500 less each day or you can fast a few days and eat normal the rest of week. Or eat 1000 less on some days where you train more and eat at maintenance on other days.
Or whatever combination you like.
0.5kg a week is about a fair loss rate, where you can still get stronger and make gains.
You can go faster with a greater chance of muscle loss and tanking your metabolic rate if kept up for too long.
seifullaah73:
--- Quote from: CoolColJ on August 06, 2021, 07:58:54 am ---
--- Quote from: seifullaah73 on August 06, 2021, 06:20:27 am ---
--- Quote from: CoolColJ on August 06, 2021, 12:44:45 am ---You just have to get leaner period, there is no magic routine for that area
--- End quote ---
Yeah that's what I need, how do I do that.
Also the love handles is the bigger problem than lower belly fat.
--- End quote ---
Eat less or burn more calories, or a combo of the two. It usually takes a while, so eating less is more sustainable.
3500 less calories eaten each week than you burn = 1 pound of fat loss, or about 0.5kg
So 500 less each day or you can fast a few days and eat normal the rest of week. Or eat 1000 less on some days where you train more and eat at maintenance on other days.
Or whatever combination you like.
0.5kg a week is about a fair loss rate, where you can still get stronger and make gains.
You can go faster with a greater chance of muscle loss and tanking your metabolic rate if kept up for too long.
--- End quote ---
Fasting during Ramadan didn't really have much effect.
I guess I can do Monday and Thursday fasting.
Also eat less on Tuesday, which is work day and Saturday speed day and other day eat normal.
I was thinking also of shrink wrap around mid section including love handles a week replacement also or doesn't help as much. Also I saw a nice morning routine to do as well.
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