6

votes

Abdomen fat removal

Answered on September 12, 2014
Created December 06, 2011 at 4:31 AM

I am a very fit, active male aged 46. I go to the gym everyday and do strength training and cardio every other day. My body is quite fit and muscular. I have this small amount of fat that is sitting near my abdomen and I am hoping to get suggestions on how to minimize.

I eat a pretty healthy diet. Animal protein, greens, home cultured foods (saurkraut/kimchi/kvass). I dont use sugar, grains, beans, etc. I drink chai tea every morning with a little honey (my only sweetner used). Any suggestions? Supplements, Zero carb? Exercises? Underneath the little fat i can feel very strong ab muscles so I dont think more exercise is needed. Thanks for all the support and/or advise. Be well.

235259a645be3cac56196e0489dbc8f4

on January 09, 2012
at 07:50 AM

Yeah I mix that protocol in with LeanGains and it works great. I think some refer to it as the ESE or Eat Stop Eat method of fasting. You get used to it fast and you get so much done that day your fasting! I love it!!

Ba20b502cf02b5513ea8c4bb2740d8cb

(1669)

on December 16, 2011
at 01:00 AM

for the next four weeks I would fast once a week. Basically do this: 9:00 PM Fast started 7:30 AM Wake Up coffee 1 scoop of SuperGreens drink BCAA 1000 mg fish oil 12:00 PM coffee 1 scoop of SuperGreens drink BCAA 1000 mg fish oil 3:00 PM 1 scoop of SuperGreens drink BCAA 1000 mg fish oil 5:00 PM 1 scoop of SuperGreens drink BCAA 1000 mg fish oil 7:00 PM LISS (10K run @ a 8:30 min pace) 9:00 PM Small Meal (Wild Caught Salmon, Arrugala, a little mayo); amlost zero carbs. 7:30 AM Normal Paleo breakfast For more Paleo hacks: http://paleohacks.com/questions/80125/how-long-must-you

D9c329b7485db6e8b88efad7344a79c8

(258)

on December 12, 2011
at 03:27 AM

protein sources are eggs and mostly beef. infrequent chicken/pork consumption.

Medium avatar

(8239)

on December 10, 2011
at 11:33 PM

Weigh the cost/benefits, pros/cons, of getting rid of liposuction, and elective surgery per se. A friend of mine used to say, "Any time you go under the knife, takes years off your life." Hyperbole, years," but still, I personally would use surgery as the proverbial last resort.

543a65b3004bf5a51974fbdd60d666bb

(4493)

on December 10, 2011
at 07:59 PM

Melissa, i wonder if that's because both pork & chicken are high in pufa's, especially n6's.

9d43f6873107e17ca4d1a5055aa7a2ad

on December 10, 2011
at 05:17 PM

What kind of animal protein? I've seen guys have a lot of success replacing pork/chicken with beef/lamb/goat. My ex was paleo for a long time without really leaning out until he did that.

D9c329b7485db6e8b88efad7344a79c8

(258)

on December 07, 2011
at 05:03 AM

uhm, yeah it is fat. sorry to say...

D9c329b7485db6e8b88efad7344a79c8

(258)

on December 07, 2011
at 04:03 AM

i used to live in san diego. perfect weather. basically i am doing all free weights, alternating lower and upper body every other day and doing just 10 minutes of cardio every other day. you are correct in that i have plateaued. now what? different diet and workouts?

1c67bc28f4e44bbb8770b86df0463df3

(6719)

on December 06, 2011
at 08:12 PM

Here is something to think about. If you normally consume say 3500cal a day, by fasting one day, you reduce each days avg cal intake by 500 cals! If you lost 1lb/week thats 4lbs of fat in a month, even if you only lose 50% of that - 2lbs of fat in one month, when you can already see your abs, it will be a total game changer, picture 2lbs of animal fat and them missing from your love handles. Enjoy!

D9c329b7485db6e8b88efad7344a79c8

(258)

on December 06, 2011
at 05:53 PM

Yes, I can see them and feel them. In fact they are hard as a rock and rippled underneath that little layer of fat. I dont think it is the strength training for abs that is the problem. I think it might be metabolism, timing of workouts/eating, and perhaps the few grapefruits I eat in evening for something sweet??

D9c329b7485db6e8b88efad7344a79c8

(258)

on December 06, 2011
at 05:50 PM

huh? i dont understand?

D9c329b7485db6e8b88efad7344a79c8

(258)

on December 06, 2011
at 05:50 PM

wow, great idea. i will try that.

96440612cf0fcf366bf5ad8f776fca84

(19463)

on December 06, 2011
at 11:16 AM

Yup. Adaptogens such as Tulsi can help with that. PQQ also. Yohimbine can be used for stubborn fat also, but only when you're lean everywhere else.

543a65b3004bf5a51974fbdd60d666bb

(4493)

on December 06, 2011
at 05:46 AM

Are you starting to see your abs showing through yet (or at least an outline of them), especially the upper abs (below the sternum). If not, then sadly you may have a bit more body fat then you realise

1c67bc28f4e44bbb8770b86df0463df3

(6719)

on December 06, 2011
at 05:19 AM

IMO your not eating like our ancestors unless you take at least one day off every once in a while.

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14 Answers

7
Medium avatar

(291)

on December 06, 2011
at 10:43 AM

You go to the gym every day? Sounds like you're overdoing it. Stuborn stomach fat can be a sign of adrenal issues caused by long periods of high cortisol levels.

96440612cf0fcf366bf5ad8f776fca84

(19463)

on December 06, 2011
at 11:16 AM

Yup. Adaptogens such as Tulsi can help with that. PQQ also. Yohimbine can be used for stubborn fat also, but only when you're lean everywhere else.

4
B9cc28905ec54389c47cde031d709703

on December 06, 2011
at 11:46 AM

I had this, and none of the suggestions above which I did try, worked. Replacing my starches with fruit, particularly fresh squeezed and strained orange juice zapped it. Gone almost overnight, completely gone in 2 days. No starving required.

4
1c67bc28f4e44bbb8770b86df0463df3

on December 06, 2011
at 05:15 AM

Add in a fasting day, one day a week. Stop eating after dinner the night before, say 6PM and dont eat fat/protein/carbs until 6PM the next day. Tea is ok and of course water. You will feel great and in a month should have a decreased amount of fat on your abs. When you break the fast eat a normal fat/protein dinner, you will sleep great too!

1c67bc28f4e44bbb8770b86df0463df3

(6719)

on December 06, 2011
at 05:19 AM

IMO your not eating like our ancestors unless you take at least one day off every once in a while.

D9c329b7485db6e8b88efad7344a79c8

(258)

on December 06, 2011
at 05:50 PM

wow, great idea. i will try that.

1c67bc28f4e44bbb8770b86df0463df3

(6719)

on December 06, 2011
at 08:12 PM

Here is something to think about. If you normally consume say 3500cal a day, by fasting one day, you reduce each days avg cal intake by 500 cals! If you lost 1lb/week thats 4lbs of fat in a month, even if you only lose 50% of that - 2lbs of fat in one month, when you can already see your abs, it will be a total game changer, picture 2lbs of animal fat and them missing from your love handles. Enjoy!

235259a645be3cac56196e0489dbc8f4

on January 09, 2012
at 07:50 AM

Yeah I mix that protocol in with LeanGains and it works great. I think some refer to it as the ESE or Eat Stop Eat method of fasting. You get used to it fast and you get so much done that day your fasting! I love it!!

3
Ba20b502cf02b5513ea8c4bb2740d8cb

on December 07, 2011
at 03:00 AM

Get your cortisol levels checked, and get more sleep.

IMO belly fat spot reduction belly fat is going to take a workout program revamping; your body has plateaued and now you need to go back to the nutritional and workout drawing-board to navigate to desired bf levels.

D9c329b7485db6e8b88efad7344a79c8

(258)

on December 07, 2011
at 04:03 AM

i used to live in san diego. perfect weather. basically i am doing all free weights, alternating lower and upper body every other day and doing just 10 minutes of cardio every other day. you are correct in that i have plateaued. now what? different diet and workouts?

Ba20b502cf02b5513ea8c4bb2740d8cb

(1669)

on December 16, 2011
at 01:00 AM

for the next four weeks I would fast once a week. Basically do this: 9:00 PM Fast started 7:30 AM Wake Up coffee 1 scoop of SuperGreens drink BCAA 1000 mg fish oil 12:00 PM coffee 1 scoop of SuperGreens drink BCAA 1000 mg fish oil 3:00 PM 1 scoop of SuperGreens drink BCAA 1000 mg fish oil 5:00 PM 1 scoop of SuperGreens drink BCAA 1000 mg fish oil 7:00 PM LISS (10K run @ a 8:30 min pace) 9:00 PM Small Meal (Wild Caught Salmon, Arrugala, a little mayo); amlost zero carbs. 7:30 AM Normal Paleo breakfast For more Paleo hacks: http://paleohacks.com/questions/80125/how-long-must-you

3
5ef574d7893bc816ec52e04139e9bc09

(6097)

on December 06, 2011
at 04:41 AM

Check out Leangains.

2
9a5e2da94ad63ea3186dfa494e16a8d1

on December 10, 2011
at 05:10 PM

I used to run about 10-12 miles per week, and when I stopped that and switched to strength training 2-3x per week and 30 minutes of walking per day, I lost about 10 pounds, I think almost all of it fat, and gained some muscle. The regular cardio was actually keeping the weight and fat on me.

Making these changes also made me sleep better, and in my mind I correlated more sleep with losing fat.

You might try dropping the cardio completely, and replacing it with either infrequent high-intensity workouts or long walks.

2
1820e2a8a435da2339593485379bb50d

on December 06, 2011
at 08:52 AM

Try taking a Carnitine supplement before workout and at lunchtime, and eat dinner no later than 6pm. Having an 'eating window' of around 8-10 hours has helped my weight loss. Also, dont eat in the morning before a workout - this will help you burn fat. Good luck!

1
61a27a8b7ec2264b1821923b271eaf54

(3175)

on December 06, 2011
at 06:22 PM

In the same boat here. Also 46yo male. Been paleo for almost a year, dropped nearly 50lbs. Wanted to get to 175, I've been at 172 for a couple months, but still have that belly fat. I have lost fat all over, have veins in my arms and legs that I never had before. Went from approx 30%BF to 15% or so. I don't care if I have a 6-pack, just don't want to be able to grab my belly with 2 hands a shake it up and down like a fool.

Here's my plan of attack: I have been walking 6 miles every day for about 6 mo. I usually do it in 2-1hr sessions. I also do lots of bodyweight exercises--3Xweekly sessions involving 3-4 sets of pullups, chinups, dips, squats, pushups, and planks. Also, I sprint once a week during a 1 hour walk. I will walk 10 minutes, then do an all out 100yard sprint, repeat every 10 minutes for an hour.

New plan:
1. Walk 3 miles a day, broken into 3 20 minute walks. ie, walk a mile in the morning, a mile at lunch, and a mile in the evening. 2. Once a week, bodyweight exercises. Maybe 1 or 2 sets of pullups, dips, pushups. 3. Once a week sprinting same as before.

I'm thinking all the walking and BW exercises are keeping my cortisol elevated, I'm going to focus on keeping my diet really paleo and going about exercising like a hippy on a stroll.

1
Dfada6fe4982ab3b7557172f20632da8

(5332)

on December 06, 2011
at 11:32 AM

Either you're eating a lot to support the frequency of activity you're doing, or you're not achieving maximum intensity - either would make it hard to lose the last bit of fat. Unless you're already doing this, you may want to consider going all out one day a week to the point of exhaustion within 20 minutes and then using your other visits to the gym as much gentler 'active recovery'. In fact, simply changing out of your routine may be enough to trigger a bit more progression.

In the end though, the ancestral way to lose fat is to not find food. As Bill says, fasting is a natural balance, and well worth exploring for a number of reasons.

1
3ee6d560a939d2df7ab12c409b1616c1

on December 06, 2011
at 09:34 AM

First off, you won't be able to drop that paunch with spot reduction. The best thing you can do, is put yourself in a slight nutritional deficit. Count your calories, and eat slightly less than your daily caloric needs. Don't go overboard though, and starve yourself.

As to the workout, go for full-body exercises which also target the abdominal region, like lunges and roll-outs. Short, intense workouts are the way to go.

I found myself in a similar position to yours a couple of months ago. I was able to drop those last few pounds in a 2-3 weeks with a guide I got from here

0
460a448803536bf10ead73530430baf1

on December 07, 2011
at 07:07 AM

+1 on getting your cortisol levels checked. Adrenal fatigue can be a contributor to belly fat storage. Working out before you eat, high stress, poor sleep, alcohol, too much caffeine, working out too much. There are a lot of things that can affect your adrenal glands, and over-worked adrenals can cause stomach fat to stay stubborn.

Do a little research on it, and maybe see a nutrion therapist or homeopathic that is specifically familiar with adrenal fatigue.

0
Medium avatar

on December 07, 2011
at 04:33 AM

Are you confident that your "abdominal fat" is not in fact loose skin?

Which is a common result, following fat loss.

Takes time for such skin to retract. It will, with time.

Unless it's really "fat" as you say.

D9c329b7485db6e8b88efad7344a79c8

(258)

on December 07, 2011
at 05:03 AM

uhm, yeah it is fat. sorry to say...

Medium avatar

(8239)

on December 10, 2011
at 11:33 PM

Weigh the cost/benefits, pros/cons, of getting rid of liposuction, and elective surgery per se. A friend of mine used to say, "Any time you go under the knife, takes years off your life." Hyperbole, years," but still, I personally would use surgery as the proverbial last resort.

0
0a2dd50f2d3951bf3fb83fc4638c9512

(1960)

on December 06, 2011
at 05:56 AM

Maybe obsessing?

D9c329b7485db6e8b88efad7344a79c8

(258)

on December 06, 2011
at 05:50 PM

huh? i dont understand?

-2
Cf4576cbcc44fc7f2294135609bce9e5

on December 10, 2011
at 07:23 AM

liposuction may be your only solution

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