hey guys i am 17 an currently train 2-3 times a week on weights my 1 rm is just over 100lbs 50kgs on bench press i was wondering does anyone have any tips for me to lose my lower ab fat i have very little fat around my upper abs but i cant lose the fat around my lower abs has anyone got any help to give me ???
body toning
- Thread starter renwick
- Start date
I need to see what your diet is like. You can't out train a bad diet. Get me this and I'll see what we can workout for you.
Hi,
To get rid of your abdominal fat, try cutting back on salt, sugar, and fatty foods. Most of the work is in the kitchen. For the workout, lots of jogging/running, crunches that target lower abs.
To get rid of your abdominal fat, try cutting back on salt, sugar, and fatty foods. Most of the work is in the kitchen. For the workout, lots of jogging/running, crunches that target lower abs.
Just keep in mind one thing that you need control your diet strictly along with exercise if you want to cut extra fat in your lower abs. If you do not control your diet properly then all of your hard works would be vain attempt.
So I would like suggest you in two ways. First of all I would like to emphasize on foods then I would like to introduce some best exercises to cut extra fat in your lower abs:
• Eat green vegetable as possible as you can. There are some vegetables which are very effective to cut the fat. Such as dark leafy greens are rich sources of fiber and health-promoting antioxidants. Low in calories and containing zero fat, these nutrient-rich vegetables can fill you up and help to decrease your cravings for more unhealthy foods. Dark leafy greens include spinach, mustard greens, red leaf lettuce, collard greens, turnip greens and bok choy. Broccoli is another nutrient-rich vegetable.
• Fruits are nutrient-rich foods that can contain respectable amounts of fiber while also being low in calories and fat. Citrus fruits such as grapefruits are recommended for their fat-burning abilities, according to bodybuilder Tom Venuto.
• Protein takes energy to digest, thereby causing our bodies to burn more calories than a variety of other foods. This increased calorie burning increases your metabolism and can help you burn more belly fat. A favorable lean protein source is skinless, grilled chicken or turkey.
• Also included in the lean protein category are fish such as mackerel, trout, albacore tuna, sardines and herring. These finfish are high in heart-healthy omega-3 fatty acids as well as being lower in calories than red meat.
• Cheeses are rich protein sources that can help burn belly fat. Choose the low or nonfat versions in order to monitor your saturated fat intake. Nonfat mozzarella cheese contains an impressive 36 grams of protein per one-cup serving.
• Egg whites are protein-rich sources that can help with burning belly fat. A one-ounce serving of dried egg whites contain 23 grams of protein. A fresh egg white contains 11 grams.
• Whole grains should be included in a fat-burning diet. Whole grains supply soluble fiber that aids in digestion. In addition to oats and oat bran, whole grains include barley, whole wheat, brown rice and spelt.
Now come to some exercise those are easy but highly effective. To get rid of lower belly fat, you need to do a blend of lower abs and calorie-burning exercises:
• Cardio can help you burn the fat that is found in your lower belly. Any type of cardio will work, as long as it gets your heart rate elevated and causes you to sweat. Fast-paced walking, running, biking, jumping rope and elliptical training are examples. Aim for 45 to 60 minutes of cardio and do it 4 to 5 days a week.
• Hanging leg raises are performed with a pull-up bar. Grab the bar with an overhand, shoulder-width grip and let your legs hang straight down. Keeping your legs straight and your upper body still, raise your legs up until they parallel the floor; hold for a full second. Slowly lower your legs and repeat 15 to 20 times. To increase the challenge, raise your legs higher in the air.
• Reverse decline crunches are performed on a decline bench. Lie face-up on the bench with your head up toward the padded support. After grasping the sides of the bench above your head, extend your legs out straight in the air. In a controlled motion, pull your knees into your chest and hold for a second. Slowly extend your legs back out and repeat for 15 to 20 reps.
• Flutter kicks are performed from a face-up position on the floor. Place your arms at your sides and lift your legs 6 inches off the floor. From here, move your legs up and down in a scissor motion 2 to 3 feet higher for 15 to 20 reps. If you feel any pressure in your lower spine, place your hands under your butt.
• Bicycle crunches work your entire abdominal area. Lie face-up on the floor with your legs lifted, knees bent 90 degrees and shins parallel to the floor. After placing your hands on the sides of your head, raise your shoulders off the floor. In a steady twisting motion, move your left elbow and right knee toward each other, while straightening your left leg. Carefully reverse the motion by bringing your right elbow and left knee toward each other, while extending your right leg. Continue going back and forth for 15 to 20 reps.
Mind in cutting fat in our lower abs is not easy. More importantly it would take time to get the result.
So I would like suggest you in two ways. First of all I would like to emphasize on foods then I would like to introduce some best exercises to cut extra fat in your lower abs:
• Eat green vegetable as possible as you can. There are some vegetables which are very effective to cut the fat. Such as dark leafy greens are rich sources of fiber and health-promoting antioxidants. Low in calories and containing zero fat, these nutrient-rich vegetables can fill you up and help to decrease your cravings for more unhealthy foods. Dark leafy greens include spinach, mustard greens, red leaf lettuce, collard greens, turnip greens and bok choy. Broccoli is another nutrient-rich vegetable.
• Fruits are nutrient-rich foods that can contain respectable amounts of fiber while also being low in calories and fat. Citrus fruits such as grapefruits are recommended for their fat-burning abilities, according to bodybuilder Tom Venuto.
• Protein takes energy to digest, thereby causing our bodies to burn more calories than a variety of other foods. This increased calorie burning increases your metabolism and can help you burn more belly fat. A favorable lean protein source is skinless, grilled chicken or turkey.
• Also included in the lean protein category are fish such as mackerel, trout, albacore tuna, sardines and herring. These finfish are high in heart-healthy omega-3 fatty acids as well as being lower in calories than red meat.
• Cheeses are rich protein sources that can help burn belly fat. Choose the low or nonfat versions in order to monitor your saturated fat intake. Nonfat mozzarella cheese contains an impressive 36 grams of protein per one-cup serving.
• Egg whites are protein-rich sources that can help with burning belly fat. A one-ounce serving of dried egg whites contain 23 grams of protein. A fresh egg white contains 11 grams.
• Whole grains should be included in a fat-burning diet. Whole grains supply soluble fiber that aids in digestion. In addition to oats and oat bran, whole grains include barley, whole wheat, brown rice and spelt.
Now come to some exercise those are easy but highly effective. To get rid of lower belly fat, you need to do a blend of lower abs and calorie-burning exercises:
• Cardio can help you burn the fat that is found in your lower belly. Any type of cardio will work, as long as it gets your heart rate elevated and causes you to sweat. Fast-paced walking, running, biking, jumping rope and elliptical training are examples. Aim for 45 to 60 minutes of cardio and do it 4 to 5 days a week.
• Hanging leg raises are performed with a pull-up bar. Grab the bar with an overhand, shoulder-width grip and let your legs hang straight down. Keeping your legs straight and your upper body still, raise your legs up until they parallel the floor; hold for a full second. Slowly lower your legs and repeat 15 to 20 times. To increase the challenge, raise your legs higher in the air.
• Reverse decline crunches are performed on a decline bench. Lie face-up on the bench with your head up toward the padded support. After grasping the sides of the bench above your head, extend your legs out straight in the air. In a controlled motion, pull your knees into your chest and hold for a second. Slowly extend your legs back out and repeat for 15 to 20 reps.
• Flutter kicks are performed from a face-up position on the floor. Place your arms at your sides and lift your legs 6 inches off the floor. From here, move your legs up and down in a scissor motion 2 to 3 feet higher for 15 to 20 reps. If you feel any pressure in your lower spine, place your hands under your butt.
• Bicycle crunches work your entire abdominal area. Lie face-up on the floor with your legs lifted, knees bent 90 degrees and shins parallel to the floor. After placing your hands on the sides of your head, raise your shoulders off the floor. In a steady twisting motion, move your left elbow and right knee toward each other, while straightening your left leg. Carefully reverse the motion by bringing your right elbow and left knee toward each other, while extending your right leg. Continue going back and forth for 15 to 20 reps.
Mind in cutting fat in our lower abs is not easy. More importantly it would take time to get the result.