View Full Version : Layer of Ab Fat
I realize that you need a lot BF to be able ot see your abs. I don't necessarily need to see the abs, but I seem to carry excess fat on my abs and can't seem to get rid of it.
26yo Female ... 5'7" 132 lbs, 19%BF
I eat very clean with adequate fiber and low carbs and about 115-160g protein.
I lift full body 3 days/week
I do cardio 3 days/week HIIT for 20-25 minutes. I was doing 3 days/week for 45-60 minutes Spinning and running, but found i was losing muscle mass.
07-08-2002, 08:02 PM
That layer is the adipose tissue and is very hard to cut down, thats where a large supply of your bodies fat is stored, possibly look into a thermogenic to help out, if you feel comfortable with that, if not, try a solid ab routine and a very clean diet.
I've tried Ripped Fuel, and wasn't really a fan. My diet is clean, but I guess I will lower the carbs (though I'm taking in less than 100g, I'll try to have less and earlier in teh day.)
07-12-2002, 07:13 AM
I have the same problem.
The fat in the middle won't bulge ...
my bad spot is the lower abs...thats it.....the rest of my abs are good. but the cla has helped alot. can it be genetics or fat inside??
how much CLA do you take?
07-12-2002, 12:25 PM
Hi lmc! Just had to write b/c we have exactly the same stats and age. I tend to carry my extra fat in my hip/thighs/glutes though. Maybe you'll have to drop your BF a bit more. I've read some people had success with the topical Lipoderm Y (do a search) in reducing fat in specific areas but I personally don't know. How do you like full body training? It seems like it would take a long time.
I've been reading about Lipoderm, but not sure about it yet. Need to read some more.
As far as full body training ... I do a circuit (each body part twice) and it takes no more than 45 minutes ... 20-25 reps/set. It's kind of a weird way to do it, but it works for me ... I bulk VERY easily, and really don't want to do that again (it wasn't pretty:))
I thinkyou're right, I need to lower my BF ... I working on lowering carbs and having them earlier in teh day, so we'll see how that works out.
07-12-2002, 01:36 PM
I think you need to alter your workout all together. First, to burn the fat up the cardio more days per week for longer periods, 30 minutes 4-6 times a week. Second, change your routine to a more traditional lifting program. Structured sets, lower reps for a little power muscle building and power, say 8-12 on a good split; Chest-Tris, Back-Bis, Legs,Shoulder-Arms, and abs everyother day. I understand you bulk easy but by lifting heavier and putting A LITTLE more muscle on your body your metabolism will speed up helping you to burn fat. A thermogenic is good to add, ,a NYC stack. Don't dip your carbs so low. They are a vital part of your diet. Low carb diest tend to have a rebound effect, you end up heavier when you get of it. Vitamins, minerals are good of course. Women always think they are too fat. It boggles my mind. Men prefer ,well I'm assuming your into men, women who are not stick skinny, and actually have a gluteous maximus.
For what its worth......
Thanks for the advice and just to satisfy your curiousity, yeah, I do like men ... a lot:)
I have tried a more traditional split, and when I say I bulk easily, I am not joking ... it happens quickly and i get TOO big in the upper body. I've used thermogenics, and I just don't like the way they make me feel, so I have to do this the old-fashioned way.
I agree with the additional cardio ... I think that's what the plan will be.
Im a guy 19%bf lol its not cool i wanna lose that fat spongy thing there chillin on my abs too so if u figure out how lemme know
07-31-2002, 11:03 AM
What is thermogenics? What is is used for? I am new at body building. The only supplements i am taking is Protien and a daily vitamin/mineral. I would like to just have muscle definition and not bulk up completly. I am 5'7" and 118 lbs. My BF is 12%. Which i understand is low for a women?!
07-31-2002, 11:18 AM
Normaly I just read in the Womens section, but caught the "12%"
That's quite low. Hope you aren't considering dieting. Your business, just my opinion.
Thermogenics are supplements that speed up metabolism, raise your body tempature and burn more fat. Not all are created equal. In other words one may not do much other than boost your energy level up a bit while another might make your heart race. Be mindfull when you use them of side effects.
Generic Xenedrine from Walmart works best for me.
07-31-2002, 11:44 AM
I don't think i really need to diet either, but i am trying to learn as much as possinle about supplement and nutrition. I thought that 12% is low, but i attend Bally's Fitness, and when i began they took my body fat with this machine that you hold in front of you and squeeze with your thumbs... Does that really work? They say it is pretty accurate? I have been going there since Feb 2002. and just wanted to get in shape. Now i am really wanting to get more muscle definition and stregth. Any tips you can give me?
07-31-2002, 12:20 PM
Ah good on the diet then. Welcome to the board. You've come to the right place. Bodyfat calipers are one of the more accurate methods. As for the scale they use, I'm not so sure.
One of the fastest way's of navigating the site is to use the search function in the top left corner of the window. When you hit search you will be able to select what your looking for and which forum you want to look in. When your looking for something it has to be at least 4 characters long. In othe words if you were looking for info on CLA, it wouldn't be able to find it, it's less than 4 characters. In that case you would type in "CLA*". An asterisk is a wildcard. Doesn't have any value, but will fill in the missing fourth. Make sense?
As for the articles. Zillions, well thousands anyway :). Plenty of reading ahead of you. Click the link below to take you to the main article section.
As for a few tips:
-Train with good form.
-Control the weight
Good luck and see ya around the boards ;)
08-06-2002, 05:55 PM
Hey check out this article on Gugglebolic:
Guggulbolic is a highly unique formula designed to optimize the functioning of your metabolism as well as support low cholesterol levels. The high potency guggulsterones contained in Guggulbolic come from a specially processed dark brown guggul extract and stimulate the thyroid gland to produce more thyroid hormones. This action not only results in a healthier, more active thyroid but also works to keep your Basal Metabolic Rate (BMR) at a higher level. With a high BMR more calories are burned and more weight is lost. As a metabolic regulator Guggulbolic also improves skin conditions, like acne, by decreasing the number and size of the blemishes. It provides your skin with specific nutrients that promote a clear, soft, and healthy appearance. Finally, Guggulbolic helps support drastically lowered LDL ("bad") cholesterol and triglyceride levels (up to 30%) while maintaining high levels of HDL ("good") cholesterol. One bottle lasts between 1-1 1/2 months. For a synergistic fat loss effect it's highly recommended to stack Guggulbolic with other fat burners like Adipokinetix and Triax II.
If you take Gugglebolic and do these 2 exercises, kiss that bottom layer of fat around your lower abs goodbye.
Workout 1: V Crunches.
Sit sideways on a standard bench, and angle your body into a V-shape. Slowly lower your legs almost to the ground while keeping the V-shape in your legs. Then go up slowly as high as you can toward your chest with your knees, without moving your Torso. Do 50 times, 2 sets.
Workout 2: Leg Raises.
Pretty self explainatory, lay on a padded surface, place hands under buttocks, legs together, and slowly raise legs untill you reach about a 110-130 degree angle with your body. Slowly lower your legs but do not touch the floor. Do 50 times, 2 sets.
If you do these simple workouts before you go to bed or right when you wake up before you eat breakfast, and taking Gugglebolic if you can, you will absolutely see a decrease in that lowerd ab region of fat. Good Luck!
08-11-2002, 07:03 AM
Abs are made in the kitchen. I'm the clean eating queen and that's what does it. I scorch them in workout every other day though. But if I didn't eat clean and cheated a lot they'd submerge like an enemy submarine.
08-11-2002, 07:44 AM
mssixpak--you and I are on the same planet! It's all about diet. Lifting is easy compared to eating right. I work my abs every other day to exhaust and keep very tight form when I do cardio since that puts pressure on them as well. (Running will really bring out the obliques.) My worst problem is my sides; I am naturally wide-waisted. I am thin from the side, but across the front I look straight up and down. I have been experimenting with different things to try to pull that in (side cable crunches at the moment) but I may have to cry "It's my Genes!" at some point!
08-11-2002, 08:22 AM
I don't have much of a waist either. Never going to have that hourglass figure so I know what you mean. Just keep working them hard. Definition is going to probably override the "wideness." Or you can look it at this way, The wider it is the more room there is to show off the musculature. There is surely a way to turn the wide waistedness to your advantage.
08-11-2002, 03:33 PM
I have been told to work on my lats to help create the illusion of a narrower waist, also wearing clothes that have a v waist helps, but I am still working my sides hard.
Hey! I didn't have a butt either and a million squats and deadlifts later I had to buy new shorts to accomodate the glutes! LOL! I don't know the word "quit"!I just haven't found the right exercise or combination YET! LOL!
08-14-2002, 06:37 PM
have any of you ladies ever experimented with usnic acid? i'm trying to get some info on it for my gf; ive heard it does a great job burning fat, but has anyone actually tried it?
08-19-2002, 11:11 PM
LIPOSUCTION :) !!!
Yeah, I know I cheated.
But at least I removed that bulge on my upper abdomen. Its totally flat now :)
He did my waist too, its still swollen. But should get smaller when the swelling goes down.
I guess its just too difficult to spot reduce. Plus, I'm almost at my correct weight so I really don't want to diet like mad ..
At least now I can concentrate on doing weights and abdominal exercises. I feel more motivtaed too !
I did it about 7 days ago. Still sore and can't lift weights, but I think I should be able to start my cardio today.
Btw, I ordered lipoderm-y coz I wanted to try it.
They said they shipped it on 2 JULY 2002, but I have yet to get it
I gave up and went for lipo instead.
I wonder if B.com is going to make me wait for half a year before they consider refunding my money ..
08-19-2002, 11:13 PM
Like IMC, I'm also 5ft7inches and weigh about 115lbs.
My BF is 19% before lipo. Will go check if it got lower :) !!!
08-20-2002, 05:36 AM
Cissy, it sounds like you should probably eat more to gain more muscle or else you may have some body image problems.
I've been there.
At 5'7" I was 117# and around the same BF as you (I too always thought I saw a bulge somewhere, but no one ele did); on the advice of a friend, I began eating more and lifting hard and I am now 127-130# and 8%BF. I still think I see bulges, but they are MUSCLES!
I do not take diet pills; I do cardio and eat a very balanced diet. I am healthier than I have ever been and I feel better about myself because I am controlling my weight in a positive way.
Be careful, people DIE trying to be thin.
I have heard of the stuff, but I have heard there are some rather nasty side effects such as being HOT all the time and feeling lethargic. The best fat burners on the market are the treadmill and the stairstepper. After I great cardio session, that Blizzard just doesn't look as good to me!
08-20-2002, 08:02 PM
I was afraid to go to a plastic surgeon about those bulge cos I dint want to look mad. Afterall, my wt is alright and I have the longest, thinnest limbs.
It took alot of courage for me to step into the room and tell them I think I got a fat body :)
Thank god they agreed that I do have pouches of fat at my abdomen and waist even though I'm thin.
i don't take dieting pills, have always been good and active.
I think removing these problem areas do good for me emotionally :)
Thanks for your advice and concern :)
08-28-2002, 07:26 AM
more intense cardio.
dont hold back the carbs too much.