Shredding fat

1Hameed
1Hameed Posts: 23 Member
in Health and Weight Loss
Good day all, I have one question I lost around 35 kg and now I'm almost there to be in my ideal weight zone but the fat around my stomach still there. Indeed it's reduce much I was wearing xxl and now I can wear s size shirts and from 42 inch to 32 inch jeans.. but My goal is to reduce my bf to 15%.

However, I don't think I will reach this goal when I lose 5 kg more.. I do body weight training and cycling for cardio "70 km and more " I did a research for the micronutrients so I can get off some fat but I haven't succeeded.

Any idea or help in this regards ? And what shall I do more!?

Thanks in advance

Replies

  • queenliz99
    queenliz99 Posts: 15,317 Member
    Congrats on the weight loss!!

    http://community.myfitnesspal.com/en/discussion/1161603/so-you-want-a-nice-stomach/p1
  • Spliner1969
    Spliner1969 Posts: 3,233 Member
    Just keep burning fat overall. The stomach, for most men, is the last place to lose fat. I'm well within my normal weight range, and have managed to get down to around 12% body fat and still have a small pouch of fat in my midsection. Actually it may be more loose skin than anything but it's still annoying and still there. I will likely need to drop to the lower end of the normal BMI range to get rid of it completely, and the loose skin will likely always be there. I've been working on my core for over a year, hell I can feel the six pack but it just isn't completely visible yet. So keep doing what you're doing, build muscle if you can while you are at it, it'll help. Work on your core and be patient. You can't spot reduce so if you work hard at building muscle in your midsection/core/chest then when you do manage to lose the last of that fat it'll look much better. At least that's my plan. ;)
  • 1Hameed
    1Hameed Posts: 23 Member
    Actually I already read that but it wasn't sufficient
  • trigden1991
    trigden1991 Posts: 4,658 Member
    The only way to reduce bodyfat is to eat in a calorie deficit. Lifting weights will help you to strengthen your core but the only way to get a flatter stomach is to lose weight. Having lost 35kg it is possible you have some loose skin which may tighten over time however not much else can be done in the immediate time frame.
  • psuLemon
    psuLemon Posts: 38,428 MFP Moderator
    edited October 2016
    1Hameed wrote: »
    Actually I already read that but it wasn't sufficient

    What wasn't sufficient? You probably need to be closer to 10% to get the look you want. I am at 16% and still have a small spare tire but I know, based on where I store fat, than I will probably need to drop another 6% to have a solid six pack.

    ETA: you should probably consider moving past body weight training and start lifting.
  • 1Hameed
    1Hameed Posts: 23 Member
    All training programs have food plan so I am thinking nutrition has some role on that I mean should I care about how much carb fat and protein do I eat or it's only reducing my weight and countinue on my workout program and I will reach my goal?
  • psuLemon
    psuLemon Posts: 38,428 MFP Moderator
    1Hameed wrote: »
    All training programs have food plan so I am thinking nutrition has some role on that I mean should I care about how much carb fat and protein do I eat or it's only reducing my weight and countinue on my workout program and I will reach my goal?

    Well there is not specific nutrition plan. But generally they can be thought of in grams:

    protein: .8-1g per lb of lean body mass
    fats: .35-.6g per lb of lean body mass
    carbs: rest

    Fats and carbs are highly variable and based on personal preference.

    Your results will be as effective as your workout program. And while body weight training isn't bad (pending you are following something structured), it will not produce equal results of a structured lifting program.

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