Burn that stubborn fat

santoshrane
santoshrane Posts: 18
edited September 19 in Fitness and Exercise
I have been a active guy. though my life is mostly on a desk, but i play with my dog twice a day and honestly its not just a walk. its light exercise.

Then i spend 60 min in the gym. My routine is high impact. I work on one body part a day, along with it i do Bootcamp on one day, then followd by kick boxing, power yoga and light aerobics.

I was 72Kgs when i started in within 6 months now i am 64kgs. I am happy and honestly people have a hard time recognising my age.

Now its time to push and get those abs showing. I am from India and our food habits are rich with spices and butter. I have reduced my intake of food. I have a software on my phone which helps me track the amount of calories i am taking in. so around 1500-2000 kcal is what i intake everyday.

and i end up buring 300-400 per day with my activity.

Now coming back to reducing the stubborn fat and getting ripped.

has anyone fought this stubborn fat and if yes can they help me to achieve the same. i am kind of a lil disheartened because after all the diff kinds of exercise i have still not managed to do it. Is it my diet?

I have not reached plateau for sure, cause there are lot of variations in the workouts.

WHAT DO YOU SUGGEST???

Replies

  • santoshrane
    santoshrane Posts: 18
    I have been a active guy. though my life is mostly on a desk, but i play with my dog twice a day and honestly its not just a walk. its light exercise.

    Then i spend 60 min in the gym. My routine is high impact. I work on one body part a day, along with it i do Bootcamp on one day, then followd by kick boxing, power yoga and light aerobics.

    I was 72Kgs when i started in within 6 months now i am 64kgs. I am happy and honestly people have a hard time recognising my age.

    Now its time to push and get those abs showing. I am from India and our food habits are rich with spices and butter. I have reduced my intake of food. I have a software on my phone which helps me track the amount of calories i am taking in. so around 1500-2000 kcal is what i intake everyday.

    and i end up buring 300-400 per day with my activity.

    Now coming back to reducing the stubborn fat and getting ripped.

    has anyone fought this stubborn fat and if yes can they help me to achieve the same. i am kind of a lil disheartened because after all the diff kinds of exercise i have still not managed to do it. Is it my diet?

    I have not reached plateau for sure, cause there are lot of variations in the workouts.

    WHAT DO YOU SUGGEST???
  • marisa0918
    marisa0918 Posts: 178
    I am by no means an expert on this, but from everything I have read the answer is cardio, cardio and more CARDIO lol


    Oh and good job on your weight loss this far! :wink:
  • ironweber717
    ironweber717 Posts: 49
    Most think it's lots of sit ups. It's not. Some of it is going to be genetics. Some of us are just not made to show the ripped abs. In order to show those abs you have to work off the fat around the muscles. Lowering you body fat. Cardio is the best way and to work in the fat burning zone. Maintaining a max heart rate between 60% and 75% for more than 60 minutes. If cycling then more than 90 minutes. Running is to intense. Go with a low impact like brisk walking with some hills, cycling or better yet swimming.

    The muscles are there and everyone has them. You have to reduce the fat around the muscle to show them. Also, don't use a machine to do your abs. I see a lot of people using the ab machine at the gym with tons of weights. Remember that the abs are muscles and if you load them with a lot of weight they get larger. Then you will have an extended gut. You want to be flat with definition. Good luck.
  • santoshrane
    santoshrane Posts: 18
    Iron Man

    Thanx for your inputs here mate.

    I was 72kgs with a body fat % of 20% then i became 64 and today i calculated and my body fat % is still 20%

    So i wonder what did i loose. Yes ihave dropped on my size, like my arms were 14 1/2 and now they are 1 inch smaller.

    i have started looking smal than before , since i raelised that i have been on Whey and Casein 2x2

    so i have cut down on total calories in food , including fatty and processed food.

    Cardio (Bootcamp and burst training) is what i do followed by good amount of abs workouts, working on all of abs. I do yoga and power yoga about 3 times....

    Genetics i agree are not with me, my family is on the fat belly side.

    what can get my body fat % low. also do i have to see a considerable weight loss to see it. or i can build muscles also and see the fat loss?
  • ironweber717
    ironweber717 Posts: 49
    Cut back on the cardio some. Your losing muscle because your workouts are to intense. I'm a big advocate of a heart rate monitor. I've said it in other posts. You need to work on low intensity endurance workouts. Long and slow.

    Look at it this way, olympic runners. Ever notice that sprinters are larger than marathon runners and you never get one doing the others event. Marathon runners have less body fat because they run for longer distances there for they burn fat. Short distance doesn't burn fat they burn energy, energy created by muscle and carbs. If you want to burn the fat then your workouts have to be longer and slower.

    Ideally you want to workout in the 60%-75% max heart rate zone. Above that and you are in the anaerobic threshold zone. Maintain a workout in this zone for no less than 60 minutes. If cycling then 90 minutes. No running because it is to intense. Go for a long brisk walk with some hills or a long bike ride. Swimming is excellent also. If you want to maintain your intensity for cardio then once a week do a 30-40 minute interval training or 30 minute Vo2 Max workout. Also, don't go out and walk 60 minutes everyday on the same route. Mix it up with different amount of times and workouts. Variety is the spice of life. Cheers
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