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Anonymous
Hey /fit/, question for you.

Im a male, 20, 196 lbs, 6'0". Been goin to the gym three times a week for the past 6 months, seen great results on my arms, legs, and upper body.

My question relates to my core, specifically my lower stomach. I have a nice little pouch of fat there, that never seems to go away. I've been doing crunches, and everything related to them for the past 6 months, and while the upper part of my stomach has flattened out, and is even starting to show some tone, I am at a loss for the lower portion.

Any tips? Different exercises? perhaps a food regimen?
>> Anonymous
burning fat is the only way to rid yourself of that.
If you want the lower abs to show through faster do leg lifts.

kbai
>> Anonymous
Would have never thought of leg lifts....seriously?
>> Anonymous
You CAN NOT target specific areas for fat loss, its a myth the industry has been spinning for years to sell you shit you dont need.

It is metabolized into your blood stream from all over.

Clean up your diet, try to avoid carbs after dinner, even clean ones. When you do eat carbs they need to be whole grain, whole wheat, oatmeal (not instant with the fiber stripped out) and fruits, etc.

Buy a REAL pair of running shoes, I recommend Asics since your pretty close to my build and Ive found them to be very high quality.

Go to a running store, no academy, not sports r us, and get a quality pair of shoes.

Add cardio slowly, combined with a clean diet and you dont need to signifigantly decrease your calorie intake, since the running will create a caloire deficit.
>> Anonymous
First off, don't take this as an insult, but there's no such thing as targeted weight loss.
Right, now that that's out of the way, What is your body fat %?
If you're 6', 196, you've probably got a little extra fat deposited everywhere, even if you only notice it as a little pouch at the base of your stomach (The nightmare area that its hard to get rid of, trust me I know!)
Your body loses weight from all of its fat cells roughly evenly throughout the body as you burn through fat reserves, so once you get your body fat % to 10% or below, you should start to get an awesomely flat stomach. For some guys it's lower, some its higher, my lucky number is about 9%, but as for advice, yes, a good food regimen would be good, along with lots of cardio, look into High intensity interval training. Don't worry so much about the crunches, believe me when I say you probably have plenty of muscle there already just waiting to lose it's fat covering.
>> Anonymous
>>71199
>>71200

OP here.

Basically, just a good, intense cardio work out? 3 days a week? 4? Any other exercises in the gym to aid the fat burn in that area? I know i cant target it specifically, but there must be something to help it

So, on that food regimen, what would you suggest? I see whole wheats and other wholesome foods, and thats totally do able. But, should i worry about supplements? like, protein shakes, anything like that?

As far as my body fat %, i have absolutely no idea lol. But, you were spot on, i do have the fat stored up in other places, just more so in the stomach.
>> Anonymous
Why the hell is there at least one thread that's exactly like this every time I visit /fit/? How the hell did people get this idea in their heads? Okay, to start, ab work will make your stomach protrude, so unless you want extra girth, don't do crunches. Next, there are no upper/lower abs. Your abdominal muscles are paired and run vertically. Finally, genetics determine fat distribution, plain and simple. Got it?
>> Anonymous
>>71204

Sorry, I'm a slowpoke, seems like you're in step now. But yeah just do the cardio and eat clean, don't worry too much about supplements and protein powder unless you're trying to bulk up a bit more.
>> Anonymous
>>71211

Right on. Lol and im not trying to bulk up any more, my frame is just fine the way it is. Wouldn't mind seeing the fat disappear and a little tone show, thats all :)

Thank you anon of /fit/!
>> Anonymous
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>> Anonymous
>>71204

I would recommend increasing the number of calories you get from protien.

protien usually has about 110 calories in 25 grams, but you need to think of protien more like building blocks for repair rather than fuel.

Your body can use them as fuel, but has a hard time doing so, so the usual calculation is to divide protien calories in half.

A chicken breast has very few calories, yet I dare you to eat a whole one and tell me your not full.

Grilled chicken in olive oil with some whole wheat pasta is a great meal, and very filling.

Increase your calories from protien
>> Anonymous
As long as you're healthy and physically, does it really matter if you have a small fat deposit? Your body has to store reserves somewhere, and it's better to have it around when you need it than not.