Before n' After Flat Abs *Pics Please?*

[ferron84]

Have any **LADIES** gone from having literally a "hang over" stomach to FLAT tummies?? I see the guys flaunt their progress in that area all time but I have honestly NEVER seen a WOMAN do it. Maybe I'm not looking in the right places.

But I'm talking serious transformation with NO surgery. I see women go from being "average" (as in, NOT the hang over tummy) to the flat or 6 pack tummy ... i see them go from skinny to muscular... but i never ever SEE PICTURES of "before and after" of them go from flabby HANG OVER tummies to flat / 6 packs...

Is it just an embarressing thing? I mean, if I lost my nasty tummy, I'd love to help other women and want to show my progress to better motivate people. I mean... I see a lot of the posts where women asking about "Post Pregnancy" and how to "get their body back" after that... but there is never any "before / after" pics... it's always either one or the other.

If you look at my profile, I have my progress pics posted. Quick stats:
Height: 5' 3"
Before: 235 lbs
Now: 118 lbs

So, I was literally OBESE (never preganant, just fat). It's not like I lost my weight "too fast" it took me like 3 years to lose all the weight. I've maintained for the past 2 years. But... I can't figure out how to lose the "stubborn fat". I've got that "pear shape" problem.

Basically I want to lose the flab on my tummy, thighs and bottom. There might be some defininition under there but I'll never see it cuz it's covered in fat. I don't really have a "work out routine" at the moment, nor a set "diet" plan. Which is why I'm here. Instead of just making up a random workout on my own (which never works for me) I figure I'd try to ask people here who have "been there done that" and have VISUAL proof of it.

Speaking of visuals, to help you better understand what I am talking about, I want to post a pic of what I look like now and what has me so frustrated. You will notice my lower tummy is literally all wrinkled and actually HANGS down. I hate it with a passion but for the life of me I don't know how to get rid of it. All i know is I've been told "no such thing as "spot reduction", "eat clean" and cardio + lean protein is good, sugar and fat is bad. Please Help!

[neoquest2000]

Gratz on your weight loss. From what I heard loose skin tightens up with time or you fill it in with some muscle. But pretty much what you heard seems what people do to get the washboard abs. Diet, cardio and lifting.

I've done the ketosis diet and slimmed down nice. I've been following Mark Lobeliner President of scivation and he eats mostly protein and heathly fats. I really like the diet they have setup in their book CHA volume 2. It looks so easy to follow even a caveman can do it. =)

I would suggest wide stance atg squats to hit those glutes and inner thighs. Leg curls, lunges and stiff leg dead lifts. Some weighted ab workouts.

Also I would post your current diet and workout program. That way people can help you better.

[Echo814]

Originally Posted by neoquest2000

Gratz on your weight loss. From what I heard loose skin tightens up with time or you fill it in with some muscle. But pretty much what you heard seems what people do to get the washboard abs. Diet, cardio and lifting.

I've done the ketosis diet and slimmed down nice. I've been following Mark Lobeliner President of scivation and he eats mostly protein and heathly fats. I really like the diet they have setup in their book CHA volume 2. It looks so easy to follow even a caveman can do it. =)

I would suggest wide stance atg squats to hit those glutes and inner thighs. Leg curls, lunges and stiff leg dead lifts. Some weighted ab workouts.

Also I would post your current diet and workout program. That way people can help you better.

^^^^^^^

This is a good start, the Keto diet may not be for you, but its worth a try. From what I have gathered, through this site, and my own research is; success is at least 80% diet, 10% exercise and 10% genetics. It won't happen over night, it may take months, but staying committed to the process will get you fantastic results. I wish that I had pictures of myself at my heaviest to show you, but at the time I wouldn't allow my picture to be taken. I do however, have lose skin on my upper abdominal area from losing 50 lbs in under six months (in a very unhealthy way mind you) and you can see it my progress pics( it was a lot worse three years ago).

Great work so far losing the weight and keeping it off! Post what your doing even if its not a plan like the previous poster said and hopefully Kim, Emma, Amanda or Freebirdmac will give some advice, these ladies rock!!! Continued success with your goals.

-E

[ferron84]

Just a rough idea of what my "diet" (or lack there of) consists of...

Basically, I'm a hard core carnivore. I don't eat anything without meat. I lean more towards lean meats (chicken n' turkey) ... though I admit I love bacon and pork chops (VERY picky, i am literally anal retentive about cutting all the gross fat off because it ruins the taste of the MEAT, which is what i like!). I'm super picky about eggs. I do eat them but its rare and i HATE the yolk. I only eat them hard boiled or poached (so i can toss the yolk). I like tuna and sometimes I'll have salmon.. seafood is great but, kind of out of my budget since I'm picky about it.

Sadly, I do not like "leafy" veggies (i know that's bad). I love celery, cucumbers, peppers n' onions, brussel sprouts (is that leafy?), I love cabbage in all its many forms... and every so often I will have cooked zuchini, or raw carrot sticks, when in the right mood.

I'm not a fan of fruit... except lemons. I use them to add to my water, and sometimes I actually eat them (minus the skin of course). Every so often i will eat GREEN grapes.

Other than that... I really don't eat much. Liquids are my downfall. I can't stand atrificial sweeteners, they taste dreadful and more over, they make me feel like crap afterwards. So "light" and "diet" are out. Soda is my weakness. Especially since I always drink the "real deal". In actuality... I only drink roughly about 4 cans worth a week, but thats not good. I drink mostly watered down 100% juice (fruit, not veggie cuz I don't like "thick" liquids, the clearer the better, more refreshing) PLAIN tea... and every so often, I'll have iced coffee. And I love milk (i drink Skim, and i have about a half cup every day or every other).

....Sorry for the long post, hope it might help.

[annual]

I dont know why, but going by your display pic, i could never imagien you with a stomach like that, but excess skin like that will take some shifting, and might never go away without an operation.

[Hannah73Louise]

I don't have pics unfortunatly (some general ones in my bodyspace) but I did have a stomach like yours and still do to some extent and it is definitely improving over time. I'm doing weighted ball crunches, cable crunches and lots of chin ups and pull ups and other whole body exercises that really use the abs and I can see that it's working but that it is going to take quite a while. I don't know whether the little pouch right low down will ever completely go, but you can't see that in underwear or a bikini so I'll be happy and skip surgery with just a bit more improvement.

Something else to try which has helped improve the appearance of the skin is a derma roller. It's supposed to stimulate colagen regeneration in the skin and has definnitely helped.

[borcherding]

Kudos on the weight loss! I applaud you posting your pics. I feel like I'm in the same boat with the tummy area. After three kids I am starting to think I am just doomed to have it. I have good eating habits and hit the gym practically every day. I will admit to hating the ab exercises though. LOL..just have recently started doing planks and a few others. The thought of crunches just bores me too tears!!!

[Echo814]

If you are not eating enough calories (which I am guessing is the case) I would s***est a food log for a few days and then input it into a site like fitday.com. Once you know how many calories you regularly consume the next step is to determine wither to up them or power them based off what you learn. I would say that it would be safe to s***est around 1600 a day with a 40%carb,30%protein and 30%healthy fat split, to make sure you have enough fuel for your body and workouts. For a good reference you may want to check out Tosca Reno's The Eat-Clean Diet book, in general it is a good eating foundation and has great recipes.

To get rid of the fat and skin still present on your stomach you will have better results by attacking it with good diet and heavy lifting. Build up your core so when the last amount of fat is gone and the skin shrinks back (may not be completely) there is a solid foundation under it, Hannah had some great examples for exercises. Search the super site to find a workout routine for beginners, there's a lot of great info on there or another book that I find highly recommended is the New Rules of Lifting For Women. I hope this helps a bit and if anyone sees something that maybe wrong please correct it.

-E

[StarDustImages]

my thoughts are that you can notice some abs in those photos you showed, they are there! but really all you can do is cardio and build muscle, to reduce your fat percentage. as for the skin, while you build muscle that should tighten up. My bf has *way* more loose skin then you, he's lost over 200pounds in 2 years and I've only known him for 7 months but in that time the amount of skin he has, has gone down but it takes work.

If you want it, you can have it! just remember these words - You only get out what you put in -

Good Luck

[Hilush]

Originally Posted by ferron84

Have any **LADIES** gone from having literally a "hang over" stomach to FLAT tummies??

Yep I will take some new pics for you tomorrow and post them here.
Went from being obese to .. well, you'll see later.
Judging by your pic, you still have a lot of fat left in your abdominal area. Keep up with your amazing progress, you're not done yet ! I'm saying this to motivate you, not put you down. The loose skin issue will get better over time, I'd just focus on losing more bf.
and drink your water!!!

[MissBlueyez]

I used to eat whatever I wanted, despised doing any kind of ab work out, and was just basically a mess lol. I never ever thought I could have abs, but after a year of hard work and dedication there they are! If I can do it so can you. Just stay consistent with your work out routine, and proper nutrition/dieting is key. Check out my progress pics to see what a mess my tummy was.

[Linds33]

Originally Posted by ferron84

Just a rough idea of what my "diet" (or lack there of) consists of...

Basically, I'm a hard core carnivore. I don't eat anything without meat. I lean more towards lean meats (chicken n' turkey) ... though I admit I love bacon and pork chops (VERY picky, i am literally anal retentive about cutting all the gross fat off because it ruins the taste of the MEAT, which is what i like!). I'm super picky about eggs. I do eat them but its rare and i HATE the yolk. I only eat them hard boiled or poached (so i can toss the yolk). I like tuna and sometimes I'll have salmon.. seafood is great but, kind of out of my budget since I'm picky about it.

Sadly, I do not like "leafy" veggies (i know that's bad). I love celery, cucumbers, peppers n' onions, brussel sprouts (is that leafy?), I love cabbage in all its many forms... and every so often I will have cooked zuchini, or raw carrot sticks, when in the right mood.

I'm not a fan of fruit... except lemons. I use them to add to my water, and sometimes I actually eat them (minus the skin of course). Every so often i will eat GREEN grapes.

Other than that... I really don't eat much. Liquids are my downfall. I can't stand atrificial sweeteners, they taste dreadful and more over, they make me feel like crap afterwards. So "light" and "diet" are out. Soda is my weakness. Especially since I always drink the "real deal". In actuality... I only drink roughly about 4 cans worth a week, but thats not good. I drink mostly watered down 100% juice (fruit, not veggie cuz I don't like "thick" liquids, the clearer the better, more refreshing) PLAIN tea... and every so often, I'll have iced coffee. And I love milk (i drink Skim, and i have about a half cup every day or every other).

....Sorry for the long post, hope it might help.

Wow! That is an amazing transformation that you have made! I love hearing stories like yours where people were able to loose weight through hard work and healthy means.

As for getting rid of excess skin i agree with what everyone here has said. Putting on muscle will help for sure. Also keep in mind that you are young and your skin does maintain it's elasticity so it may take a little bit of time, but the skin should become tighter.

As for diet to me it sounds like you have a pretty good base. I am a hardcore carnivore as well (i eat chicken and grass fed beef mainly). I am also not a huge green leafy veggies fan either, but i do like brussel sprouts. I actually just bought three bags of frozen ones today! If there is something that you enjoy and it is healthy to eat, i say incorporate it into your daily diet. One serving of brussel sprouts is 45 calories and goes great with any sort of meat or fish.

As for seafood, i usually buy those packets of salmon (i like salom better then tuna as it is higher in omega -3) at wal-mart and take them with me to work. One small packet is 80 calories and very high in protein. put two of them together with a few baby carrots or put them in a wrap with your favorite veggies and you have an excellent lunch! I will also mix the canned red salmon (a little more epensive then the pink kind) with a little bit of yogurt, and cut up green olives. It makes a great healthy lunch.

As for drinking milk, that is totally fine as well as long as it is within your daily calories. I actually drink whole raw goat's milk every day (except for the net few months because the goats are seasonal animals and they aren't producing milk right now). If you don't have a lactose intolerance it can be very beneficial.

If you like sodas, have you thought about looking into some really good calorie free healthy sodas? I know that sounds like an oxymoron but there is Zevia, which is made with stevia (a natural sweetener so it shouldn't give you any problems) and it tastes better then regular coke. Another favorite of mine is diet virgil's cream soda...best treat ever and no calories!

Hope that helps somewhat!

[Varla]

I've went from the hang over fat stomach [starting weight of 218lbs] to a flat stomach with some visible abs in the morning on good days, lol. I'm trying to get to the super awesome core level, just hasn't happened yet. But my skin seems really tight now, so I'm sure it's just a matter of time finding the perfect diet/workout combo to get the job done.

[ferron84]

Wow, so many replies. Thank you ALL so much! I really appreciate all the help immensely.

I'll try to reply more individually (cuz I did read everyones reply). But i don't want anyone thinking I vanished. Thanks sooo much again!

[ferron84]

Originally Posted by Hannah73Louise

I don't have pics unfortunatly (some general ones in my bodyspace) but I did have a stomach like yours and still do to some extent and it is definitely improving over time. I'm doing weighted ball crunches, cable crunches and lots of chin ups and pull ups and other whole body exercises that really use the abs and I can see that it's working but that it is going to take quite a while. I don't know whether the little pouch right low down will ever completely go, but you can't see that in underwear or a bikini so I'll be happy and skip surgery with just a bit more improvement.

Something else to try which has helped improve the appearance of the skin is a derma roller. It's supposed to stimulate colagen regeneration in the skin and has definnitely helped.

Never heard of the "derma-roller" I'll have to look into that. And I was thinking about the idea of working the upper body, cuz the fat/skin "hangs" so it would make sense that if you tighten your "top" it would naturally "lift" the lower area. Thanks for the idea!

[ferron84]

Originally Posted by Echo814

If you are not eating enough calories (which I am guessing is the case) I would s***est a food log for a few days and then input it into a site like fitday.com. Once you know how many calories you regularly consume the next step is to determine wither to up them or power them based off what you learn. I would say that it would be safe to s***est around 1600 a day with a 40%carb,30%protein and 30%healthy fat split, to make sure you have enough fuel for your body and workouts. For a good reference you may want to check out Tosca Reno's The Eat-Clean Diet book, in general it is a good eating foundation and has great recipes.

To get rid of the fat and skin still present on your stomach you will have better results by attacking it with good diet and heavy lifting. Build up your core so when the last amount of fat is gone and the skin shrinks back (may not be completely) there is a solid foundation under it, Hannah had some great examples for exercises. Search the super site to find a workout routine for beginners, there's a lot of great info on there or another book that I find highly recommended is the New Rules of Lifting For Women. I hope this helps a bit and if anyone sees something that maybe wrong please correct it.

-E

Thanks you for all the helpful tips and book ideas, I'll definiely try to make time to find those and read up on what they have to offer

[ferron84]

Originally Posted by Hilush

Yep I will take some new pics for you tomorrow and post them here.
Went from being obese to .. well, you'll see later.
Judging by your pic, you still have a lot of fat left in your abdominal area. Keep up with your amazing progress, you're not done yet ! I'm saying this to motivate you, not put you down. The loose skin issue will get better over time, I'd just focus on losing more bf.
and drink your water!!!

I would LOVE to see that! Thank you so much. You'll definitely be a total inspirationin no time. And everything was taken as motivation. In fact that is exactly the way i feel. It's actually a comfort to have someone confirm my theory. And even more helpful that you have "been there done that". It makes me relieved to know that someone has done it, so that i know it CAN be done. Thank you!

[ferron84]

Originally Posted by MissBlueyez

I used to eat whatever I wanted, despised doing any kind of ab work out, and was just basically a mess lol. I never ever thought I could have abs, but after a year of hard work and dedication there they are! If I can do it so can you. Just stay consistent with your work out routine, and proper nutrition/dieting is key. Check out my progress pics to see what a mess my tummy was.

A year is definitely a long time, but so worth it when you get the results you want. Thats so great you got to where you are now. Honestly, to me, you looked good in the before pics too (you could wear a bikini)... my body is too flabby for that. I went from "large body with smoothe skin that hung over" to... "wrinkled skin that hangs down even more"... So, we'll see what happens with me. I need to lose the fat to see the progess under there.
Thank you for the help!

[ferron84]

Originally Posted by Linds33

Wow! That is an amazing transformation that you have made! I love hearing stories like yours where people were able to loose weight through hard work and healthy means.

As for getting rid of excess skin i agree with what everyone here has said. Putting on muscle will help for sure. Also keep in mind that you are young and your skin does maintain it's elasticity so it may take a little bit of time, but the skin should become tighter.

As for diet to me it sounds like you have a pretty good base. I am a hardcore carnivore as well (i eat chicken and grass fed beef mainly). I am also not a huge green leafy veggies fan either, but i do like brussel sprouts. I actually just bought three bags of frozen ones today! If there is something that you enjoy and it is healthy to eat, i say incorporate it into your daily diet. One serving of brussel sprouts is 45 calories and goes great with any sort of meat or fish.

As for seafood, i usually buy those packets of salmon (i like salom better then tuna as it is higher in omega -3) at wal-mart and take them with me to work. One small packet is 80 calories and very high in protein. put two of them together with a few baby carrots or put them in a wrap with your favorite veggies and you have an excellent lunch! I will also mix the canned red salmon (a little more epensive then the pink kind) with a little bit of yogurt, and cut up green olives. It makes a great healthy lunch.

As for drinking milk, that is totally fine as well as long as it is within your daily calories. I actually drink whole raw goat's milk every day (except for the net few months because the goats are seasonal animals and they aren't producing milk right now). If you don't have a lactose intolerance it can be very beneficial.

If you like sodas, have you thought about looking into some really good calorie free healthy sodas? I know that sounds like an oxymoron but there is Zevia, which is made with stevia (a natural sweetener so it shouldn't give you any problems) and it tastes better then regular coke. Another favorite of mine is diet virgil's cream soda...best treat ever and no calories!

Hope that helps somewhat!

This was definitely a TON of help! I realllly apreciate all the lil' "meal" ideas (cuz I have no imaginiation when it comes to making meals lol) plus all the info about what to eat and why was great! I always like to know why I should do something rather than just blindly diving into something.

And a HUGE thanks for the tip about Zevia. I have never heard of it. I know about Stevia but, i thought it could only be imported (i can't find it anywhere in my area, not even organic stores!) I would LOVE to have "healthy soda" haha. I always used to joke about that, because I live off soda (or i used to heh).

Many many thanks again, this was definitely SUPER helpful!

[ferron84]

Originally Posted by Varla

I've went from the hang over fat stomach [starting weight of 218lbs] to a flat stomach with some visible abs in the morning on good days, lol. I'm trying to get to the super awesome core level, just hasn't happened yet. But my skin seems really tight now, so I'm sure it's just a matter of time finding the perfect diet/workout combo to get the job done.

Yep, that's the hope i have for now. Just... a matter of figuring out that "right combo" that's the hardest part.

[StacySunshine]

That is so great & very motivational for me.

[Thatgirl1]

Wow, I just want to say congrats on your weight loss.

For us girls, the stomach is always the last part to go, unlike the guys. My stomach doesn't hangover as much as yours, but I'm definitely more bottom heavy. The problem I have is always lower abdomen fat, which is going to take a while to completely eradicate, but I notice that tons of crunches, sit ups, strength training really does help strengthen my core. So you might want to focus more strength training on your core just to build up your ab muscles, which will in turn at least help lean out your stomach somewhat.

And diet is also important. You need to have a very clean diet, and also go for high fiber foods. Hope this helps.

[Nightbird573]

Originally Posted by Thatgirl1

For us girls, the stomach is always the last part to go, unlike the guys.

NOT TRUE! lol After I had my baby, my stomach was the first thing to go. I had flat abs again when my daughter was only a week old. It has always been my lower body that is the last to go. I notice men have more of a problem with stubborn belly fat than they do with lower body fat. Women tend to store all that extra reproductive fat around the hips, thighs, butt, and yes..sometimes the lower abdomen.

[Kate1]

Originally Posted by Hannah73Louise

I don't have pics unfortunatly (some general ones in my bodyspace) but I did have a stomach like yours and still do to some extent and it is definitely improving over time. I'm doing weighted ball crunches, cable crunches and lots of chin ups and pull ups and other whole body exercises that really use the abs and I can see that it's working but that it is going to take quite a while. I don't know whether the little pouch right low down will ever completely go, but you can't see that in underwear or a bikini so I'll be happy and skip surgery with just a bit more improvement.

Something else to try which has helped improve the appearance of the skin is a derma roller. It's supposed to stimulate colagen regeneration in the skin and has definnitely helped.

Hannah - tell me some more about this derma roller. Have you used it? Where did you buy it? We wanna know it all! Help!

[Thatgirl1]

Originally Posted by Kate1

Hannah - tell me some more about this derma roller. Have you used it? Where did you buy it? We wanna know it all! Help!

Most stores don't sell them, but I do believe a german company produces it and you can find it online.

Basically dermaroller is a small hand held roller with tiny needles on it that when you use it on your skin, it damages the upper layer of the skin to promote collagen formation and healing. It's like when people get laser surgery to stimulate collagen growth, it's basically the same thing but a dermaroller has lesser risks.

Most dermatologists offer this treatment to people with acne scars, but a dermaroller has it's advantages in that it's main focus is to help you stimulate collagen production and give you newer looking skin.

Hope that helps.

[Thatgirl1]

Originally Posted by Nightbird573

NOT TRUE! lol After I had my baby, my stomach was the first thing to go. I had flat abs again when my daughter was only a week old. It has always been my lower body that is the last to go. I notice men have more of a problem with stubborn belly fat than they do with lower body fat. Women tend to store all that extra reproductive fat around the hips, thighs, butt, and yes..sometimes the lower abdomen.

Lol well I do think some people are luckier than others. I always have a problem with my lower abdomen and my thighs.

But I have to ask, did you work on your abs immediately after your baby, or did you get your flat abs again just like that?

BTW, you look amazing.

[Nightbird573]

Originally Posted by Thatgirl1

Lol well I do think some people are luckier than others. I always have a problem with my lower abdomen and my thighs.

But I have to ask, did you work on your abs immediately after your baby, or did you get your flat abs again just like that?

BTW, you look amazing.

Thanks! I did not work on my abs, they just went to flat. I would wear long, form fitting shirts and people would comment that they couldn't believe that I had a baby just a week before. However, I did gain 50lbs while I was pregnant(I got up to 178lbs), but it was mostly in my lower body. So, it appeared that I had lost sooo much weight after giving birth, but that was because I wore black pants and hid the extra weight as best as I could. My main problem areas have always been my hips, butt, and inner thighs. I weighed 163lbs and my waist was around 29 inches just a couple weeks after having my baby, but my hips were 42 inches and my thighs were 28 inches. (I still have my measurements from that time)

[TheAmazon]

Originally Posted by Nightbird573

Thanks! I did not work on my abs, they just went to flat. I would wear long, form fitting shirts and people would comment that they couldn't believe that I had a baby just a week before. However, I did gain 50lbs while I was pregnant(I got up to 178lbs), but it was mostly in my lower body. So, it appeared that I had lost sooo much weight after giving birth, but that was because I wore black pants and hid the extra weight as best as I could. My main problem areas have always been my hips, butt, and inner thighs. I weighed 163lbs and my waist was around 29 inches just a couple weeks after having my baby, but my hips were 42 inches and my thighs were 28 inches. (I still have my measurements from that time)

WOW....those measurements sound crazy on your frame...not in too bad a way either, considering you have kick ass genetics to begin with, my waist currently is one inch larger than your fat stage..but i'm so much taller, and my thighs...thankfully have reduced from that 28...to about 26. and hips currently only 2 inches bigger.

No racist, but I tend to notice that white women tend to have larger hips(the actual pelvic girdle not booty)...so jealous

[Walk2liv]

Originally Posted by TheAmazon

WOW....those measurements sound crazy on your frame...not in too bad a way either, considering you have kick ass genetics to begin with, my waist currently is one inch larger than your fat stage..but i'm so much taller, and my thighs...thankfully have reduced from that 28...to about 26. and hips currently only 2 inches bigger.

No racist, but I tend to notice that white women tend to have larger hips(the actual pelvic girdle not booty)...so jealous

haha, yeah they do. it's pretty crazy how big some women's hips are just naturally without the fat stacked on top. I am petite so I don't have that. I have like 35-36 inch hips (my mom had none, she was straight up and down so my siblings and I were carried straight out).

[GymChick89]

Originally Posted by Walk2liv

haha, yeah they do. it's pretty crazy how big some women's hips are just naturally without the fat stacked on top. I am petite so I don't have that. I have like 35-36 inch hips (my mom had none, she was straight up and down so my siblings and I were carried straight out).

Yeah I have a 25inch waist and 34-35 inch hips . It has depressed me most of my life, especially when they were around 38 inches before I began taking care of my body. I feel slightly out of proportion and although I know I can never spot reduce fat, I wish I could! Because that's the only place left now...Grrrr! Last place to come off, no amount of cardio seems to do it! Anyway!

I have seen a lot of women at my gym go from a pouch stomach to flat. Its gotta be tough in some ways and does depend on genetics, but I think a combination of Exercise, Diet and good self maintenance is probably the way to go .