Shooting for a 6-Pack: Losing That "Stubborn" Belly Fat

DaveRCF
DaveRCF Posts: 266
edited December 17 in Health and Weight Loss
Hi, I am 48, 6'2" tall, 170 lbs. Recently lost 25 lbs. Happy with the outcome. Went from skinny fat to skinny fit. Have been weight training in an effort to gain back some of the lean muscle recently lost so upped my calories (2,600/day) and I've been strength training 3X/week along with cardio (spinning) 1X/week. Strength training is all barbell exercises.

Diet is good. Nothing processed, 200g lean protein per day, lots of sleep, minimal alcohol, watching carbs, etc.

YET, I can't seem to get rid of that last bit of fat (yes fat, not skin) around my middle including the sides of my lower back.
I have been at this weight for about 2 months.

So the question is: Is it just a matter of time before this stubborn fat is lost or should I just accept the fact that I will in all likelihood have a bit more fat around the middle than the rest of my body. Shooting for a 6-pack. Currently more like a 2-pack. Thanks!

Replies

  • UponThisRock
    UponThisRock Posts: 4,519 Member
    You're probably going to have to bulk for a while and then cut again to get that look you want. It might even take several cycles.
  • erickirb
    erickirb Posts: 12,294 Member
    Most likely, if you are gaining muscle you are in a caloric surplus, which means you will also gain fat, so you will not get a 6pack that way. Once you add as much lean muscle as you are comfortable, then lower your cals to a slight deficit (0.5lbs/week) and keep lifting heavy, and you will lose fat without sacrificing much of the lean mass gains you made.
  • kevinmstevens
    kevinmstevens Posts: 10 Member
    You may have to add in some cardio exercises besides spinning, maybe a stair master or even a treadmill. It's hard to get that deep visceral fat on a bike. Short bursts of sprints at a limited duration will help along with one moderate long run or exercise per week.
  • SPNLuver83
    SPNLuver83 Posts: 2,050 Member
    From what I have read getting 6 packs is more diet than anything else so you might want to adjust that part.
  • kevinmstevens
    kevinmstevens Posts: 10 Member
    Yes your right, have to cut out the alchohol all together.
  • erickirb
    erickirb Posts: 12,294 Member
    Yes your right, have to cut out the alchohol all together.

    No, you just have to maintain a small caloric deficit, lift heavy to retain lean mass, and give it time.
  • raystark
    raystark Posts: 403 Member
    Yes your right, have to cut out the alchohol all together.

    What the deuce!!?
  • Lift_hard_eat_big
    Lift_hard_eat_big Posts: 2,278 Member
    Give it some time brah
  • DaveRCF
    DaveRCF Posts: 266
    Thanks all for the advice. I guess you could really just rephrase my efforts as gaining weight while reducing BF%, I will stick with my calories for now but try and be even more careful to keep the fat in my diet down (chicken vs. steak, etc.). I recognize that spinning isn't the best for fat burning (heart rate is 150-170 bpm for 50 minutes) but I like the intensity of the class vs. running, ellpitical, which is a wee bit boring.
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