Need help with targeting hard to rid fat areas.

[mab413]

I don't know if its possible or not but I have 2 problem areas of fat that I just cant get rid of. 1st area is a fat deposit at the bottom of my stomach (my top abs are showing but bottom is still covered) and the other area is my outer lower pecs ( maybe i am not hitting them right). I have been eating clean and doing cardio 3 to 4 times a week 15- 20mins with my 4 day training. Should I up the cardio, Is there a exercise that I can do to target my outer lower pecs?  I also would be up for any supplement suggestions. Thanks

[tbombz]

if your still losing fat right now then you shouldnt up your cardio yet. aways wait till youve hit a fat-loss  platue before increasing your cardio work. if your not losing fat, then yes up the cardio, or you could drop your calories a little. personal preference for the most part

spot reduction generally doesnt work too well for losing the fat, but when you work a muscle that resides in the location of a fat deposit the muscle becomes larger and more defined, and as a result there appears to be less fat. so working out your lower abs and lower outer pecs may help create an illusion of less fat in those trouble areas, but wont do too much to actually burn off that fat, unless of course you get yourself into a fat-loss state through caloric defecit (whether by increasing exercise or dropping calories)


the lower abs, particularly the "V" that people seem to love, is hit very well by leg raises. whether hanging, on a bench, or the self supported hanging leg raise on the pull up tower (forearms/elbows on pad)


lower pecs are best targeted by decline press, whether dumbells or barbells. the pectoralis' purpouse is to pull the arm down and across the body, exactly like how the arm moves during the decline press.

[dyslexic]

Find a way to work your low back fat areas...


when you come up with a good excercise, let me know.

[brooklynbruiser]

Eff that. Get lipo and be done with it. Then, you can maintain a healthy lifestyle to keep new fat cells from forming. PROBLEM SOLVED.

[mab413]

Thanks for the replies, I am still losing a pound a week so should I increase cardio or stay put? And I will start do decline presses which I haven,t been doing. Does it matter how wide my arms are on the presses to target my lower pecs? Thanks

[Montague]

I don't know if its possible or not but I have 2 problem areas of fat that I just cant get rid of. 1st area is a fat deposit at the bottom of my stomach (my top abs are showing but bottom is still covered) and the other area is my outer lower pecs ( maybe i am not hitting them right). I have been eating clean and doing cardio 3 to 4 times a week 15- 20mins with my 4 day training. Should I up the cardio, Is there a exercise that I can do to target my outer lower pecs?  I also would be up for any supplement suggestions. Thanks

Theoretically, cellulitic spot reduction is possible, but not very feasible.
Someone did a study within the last few years indicating that spot reduction is, indeed, possible (in rats), but the necessary measures are extremely impractical and the results are very miniscule.

You’ll need to keep dieting and exercising to lose fat all over.
Keep the diet in check - maybe making minor adjustments for continued progress.
Maybe try fasted moderate-intensity cardio in the morning a few days per week.
Also consider interval training (such as Tabata) - this site & Google can give you some good ideas.

If you want a supplement to help, CLA (conjugated linoleic acid) is an effective stimulant-free lipolytic product.

There are, of course, other options, but you will likely do well to try these methods first.

[tbombz]

yes, start doing decline presses. they will thicken up your chest, especially the part along the lower edge, and will make what fat you do have appear to be less than what it really is.

as for grip width, usually a tinsy bit outside of shoulder width works great. wider grip does stress the outer edge a little bit more, but there is less range of motion and less overall stimulation going on with a wider grip.

[jpm101]

Lower Abs...Ab wheel and hanging knee ups over the less effected regular leg raises.

Working the lower pecs hard will not rid them of fatty tissue.  Only makes that area look larger, softer and fatter. But if you insist than wide hand spaced dips. Leaning forward and into the exercise. If not too bothered by this, have the knuckles facing forward or inward a bit. A "V" bar would be suggested. Gironda style (do a search).

Suggest lowering the daily carbs, rather than excess cardio. This will help the lower belly and lower pecs.Try 100 carbs daily. If that does not show the results desired, than drop the carbs to around 40 daily. Would suggest interval training (Tabata training for example)  rather than endless and possible muscle wasting cardio. Much more effective.  Good luck.

[mab413]

Lower Abs...Ab wheel and hanging knee ups over the less effected regular leg raises.

Working the lower pecs hard will not rid them of fatty tissue.  Only makes that area look larger, softer and fatter. But if you insist than wide hand spaced dips. Leaning forward and into the exercise. If not too bothered by this, have the knuckles facing forward or inward a bit. A "V" bar would be suggested. Gironda style (do a search).

Suggest lowering the daily carbs, rather than excess cardio. This will help the lower belly and lower pecs.Try 100 carbs daily. If that does not show the results desired, than drop the carbs to around 40 daily. Would suggest interval training (Tabata training for example)  rather than endless and possible muscle wasting cardio. Much more effective.  Good luck.

I looked up the tabata training and tried it today, holy shit I didn't realize how out of shape I was. That makes normal cardio a walk in the park. Thanks

[newmom]

mab good post

I too have a problem in the lower ab area, nothing I mean nothing is getting rid of it..Its really a tad of loose skin from weight loss, I still think surgery to rid of it is the only answer

[jpm101]

I bet you mean... NOTHING!

 Probably would be a better option to have that nip & tuck thing going on for you. Motherhood and reaching a certain age (not you of course...still in the bloom of youth...you pics look pretty cool), the elastic qualities of the skin/tissue fade. Older men have that problem also. Sucking out the remaining fat will worsen the problem of loose skin. That style surgery is pretty standard now days. Good Luck.

[coltrane]

JPM:

Are you saying that you think increased cardio with a little more carb in the diet will be worse for muscle reduction than just a decrease in carb intake without the increase in cardio?

No sarcasm here.. just trying to learn.

[newmom]

jpm, I dont think sucking out fat is my answer, just cutting off the tad loose skin is all. From what I have been told, it wouldn't take long and could be back at the gym in a matter of weeks. Just my lower ab area.
I eat most of my carbs by 10am, that way I have all day to burn them off.

[jpm101]

Actually Newmom I said that sucking out fat would make it WORSE. Even more noticeable loose skin. If your bank account matches your vanity, than go for it. Eating most of your carbs before 10am is an old and proven method of body fat control.

Coltrane:  I'm saying nothing about increased cardio, and a little more carbs, will be worse for anything. Top athletes do this all the time. I am saying that  reduction of carbs (rather that reduced calories) seems to work the best when fat (not muscle tissue)  reduction is the goal. For BB'ers or the average person. With or with out cardio.

 Seen too many BB'er in local and national shows look like skinned rabbits on stage. All their years of hard work for muscle, that muscle  size seems to vanish with improper calorie reduction combined with too much cardio.  Some well designed low carb diets allow up to 4000+ calories and still burn body fat at a steady rate.

Of course if your a Pro, with an extra 20 to 30 thousand laying around, than the diet problem is pretty much solved. Chemical engineering at it's finest. Good luck.

[newmom]

One dtr quoted 2500 for the proceedure and another 1800 for the proceedure. It may be old but the carb method works for me.