Fighting Stubborn Abdominal Fat

The abdominal region is a very common area where people hold stubborn body fat, some hold it further up their stomach as where others hold it in the lower region of their abdominals around the belly button. This is VERY common, so you're not the only one dealing with this issue. 

Here are the 4 KEY factors for you to consider in relation to stubborn body fat in general, which will then also address the fat around your abdominal region. 

How Many Calories Are You Eating? 

It is very common for people to think that they eat healthily, therefore, they expect to get lean. However, calories are the determining factor ultimately (although they aren't the only factor!!) and you will be surprised how easy it is to overeat!! Calories QUICKLY add up. 

Even if you think you know what your eating unless you're actively tracking your food intake it is highly likely you're misjudging your intake somewhere along the line which will then make losing your stubborn fat harder, or impossible. 

Start tracking your food again, you might be surprised. 

How Lean Are You? 

If you aren't reasonably lean (around 12% or below for men and around 22% for women) then you potentially don't need to "refeed" as frequently as you are. It's very common for people to justify a refeed or cheat meal too frequently as where in reality they are just destroying the energy deficit they've created all week. 

When you consider it's not uncommon for a cheat meal (pizza, cheeseburger, and fries, takeaway etc.) to contain 2,000+ calories that will quickly devoid a small deficit which you've created throughout the week. 

It's generally only those who are lean who need to refeed this aggressively and that doesn't always mean weekly. It will depend on from one individual to the other, however, don't justify it just because you feel like it. 

Back, Calves & Cardio Workout

Back, Calves and Cardio
Pull-ups 4 x 8-10
Giant Set 4 x 8-12
Upright rows
High rows to the neck
Face pulls
 
(Here's the video that I learned this exercise from)
Rear Delt raises
Lat Pulldowns Triple drop 3 x 12-15
T-bar rows 4 x 8 superset bent over rows to failure
Superman Rows 4 x 8

Calves
Single leg calf raises 3 x 12-15
Standing Calf Raises 4 x 15-20 (toes pointed in)
Seated Calf Raises 4 x 20 x 25

Cardio
Step mill aka Becky 20 mins with Training Mask

#bodybyian #trainingday
#traininghard #fitfamily #fit #fitnessmotivation #fitfam #fitnessfreak #fitnessjourney #igfitfam #diamondgym #lift #liftheavyshit #bodybuilding #healthylifestyle #beatingcancer #cancerwarrior #cancerfighter #workingoutismydrug

Related Posts

Back and Triceps Workout 2/15/16

Back and Calves Training at Diamond Gym

Staying Lean

Here's some advice for 2016, in relation to getting in good condition and STAYING there in 3 easy steps.

1. Commit to a 12-16 week fat loss phase and get around 8-10% body fat as a male. For a female, 10-15% body fat.
2. Gradually increase calories once you reach this goal to build lean mass
3. Monitor and adjust your diet based on your new goals, always sticking to the rule that you stay within striking distance of "good condition"

Firing Up The Metabolism!!!

Knowing how to get your metabolism firing is going to help you GET leaner and STAY leaner, year round. There are things you can do with your diet and training which ultimately will do this for you. The reality is the more tools you have to use the better your results will be, so keep these following 4 points in mind.

These are things that you should use to help you stay pretty lean all year round.

 

1. Cardio 

One thing you should do is keep some form of cardio in all year round. There are MULTIPLE benefits to this but one of the obvious benefits is a more active metabolism. If you are at a phase where you are either happy with your condition is and want to maintain, I'd usually keep it to 20-30 minutes 3-4 times a week.