Hi looking for some input here. Little info on myself. I used to be really fat. Got educated and motivated, tweaked my diet drastically, starting jogging everyday, started weight training, and did this for a year +. End result have lost 70 pounds! Now Im 5'4' currently weigh 128 and wear a size 0-3 in womens pants. I am quite thin, however I wear the sme size as I did in my early 20s. I have nice muscle development in my arms, shoulders, legs with vasuclarity. Now here the problem, I still have a small layer of fat covering my tummy. I want to expose those abs! My cal diet is about 2000 per day. My excercise schedule is: Weight training(waterbury method) 3x week, jogging 2.5 mile 3xweek, and this last little bit of fat wont go away...Does anyone have any thoughts that might help...
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last little bit of fat wont leave the arena!
- Thread starter sjake
- Start date
1. What do you eat? Some people find cycling calories or carb levels helps loose the last bits of fat. Do you eat any starchy carbs (grains, potatoes, breads, cereals, etc)? Some people find limiting or eliminating starchy carbs helps with the last bits of fat.
2. What is your body fat level? To get visible abs, you may need to get your body fat below 10-12% which is very difficult and maybe even unhealthy for many women.
2. Have you tried HIIT in place of one or 2 of your steady state jogs per week?
2. What is your body fat level? To get visible abs, you may need to get your body fat below 10-12% which is very difficult and maybe even unhealthy for many women.
2. Have you tried HIIT in place of one or 2 of your steady state jogs per week?
Thanks for the response. My diet is fairly clean. I try to eat 1.5 grams of protein per lean muscle mass poundage. Here my general diet:
700 egg beater (120 cals)
slice wheate toast (35 cals)
1000tuna (100 cals)
tbls light mayo(25 cals)
lettuce (?)
tomatoe slice ?
1/2 cup fat free cottage cheese (80 cals)
apple (130 cals)
protein shake (290)
100 salad ?(fat free cheese, boiled egg, veggies no dressing)
peanut butter (190 cals)
bread 2 slices (70 cals)
400 protein shake (290 cals)
bananna (100 cals)
700 chicken breast(180 cals)
salad same as above
apple slices (100 cals)
sweet potatoe plain( 150 cals)
Roughly about 1900 calories with an occasional handfull of animal crackers with 130 calories throughout the day as my sweet tooth snack..We all have our demons..
Anyway as for my bf% the last time it was measured at 16.4% with skin claipers and I realize their a margin of error with this type of testing. However, as a woman, I did find that once I dropped below 20% the absense of a menstrual cycle was noticed.
As for cardio, I do a liss program as I am an excercise induced asthmatic and hitt takes too much out of me. I can tolerate liss fairly well and have tried hitt only to find not suitable for med condition.
Now here comes the general question, what is the "easiest" and "quickest" way to remove the last little bit of bf? Is there an excercise routine in terms of lifting procedures, cardio ect that I should be incorporating into my workout? Is there something else suppliment wise that might help at this point? Aside from protein powder, calcium tabs, vitamins, and creatine I do not take anything..So any additional thoughts from members would be greatly appreciated..
700 egg beater (120 cals)
slice wheate toast (35 cals)
1000tuna (100 cals)
tbls light mayo(25 cals)
lettuce (?)
tomatoe slice ?
1/2 cup fat free cottage cheese (80 cals)
apple (130 cals)
protein shake (290)
100 salad ?(fat free cheese, boiled egg, veggies no dressing)
peanut butter (190 cals)
bread 2 slices (70 cals)
400 protein shake (290 cals)
bananna (100 cals)
700 chicken breast(180 cals)
salad same as above
apple slices (100 cals)
sweet potatoe plain( 150 cals)
Roughly about 1900 calories with an occasional handfull of animal crackers with 130 calories throughout the day as my sweet tooth snack..We all have our demons..
Anyway as for my bf% the last time it was measured at 16.4% with skin claipers and I realize their a margin of error with this type of testing. However, as a woman, I did find that once I dropped below 20% the absense of a menstrual cycle was noticed.
As for cardio, I do a liss program as I am an excercise induced asthmatic and hitt takes too much out of me. I can tolerate liss fairly well and have tried hitt only to find not suitable for med condition.
Now here comes the general question, what is the "easiest" and "quickest" way to remove the last little bit of bf? Is there an excercise routine in terms of lifting procedures, cardio ect that I should be incorporating into my workout? Is there something else suppliment wise that might help at this point? Aside from protein powder, calcium tabs, vitamins, and creatine I do not take anything..So any additional thoughts from members would be greatly appreciated..
1. Diet: try eating nothing but protein sources (nuts, meat, eggs, dairy) and fruits and vegetables, and leaning towards low glycemic index fruits and vegetables.
2. Resistance Exercise: lift heavy compound movements (squat, deadlift, overhead press, bench press, row, pullup/down). Try 3 total body workouts a week alternate 2x12, 3x8, 4x6 on different days for variety, the last rep of the last working set should be at failure.
3. Cardio: this is highly individual, you do NOT need to do cardio to loose fat: consuming less than maintenance calories tends to make you loose weight, a caloric deficit coupled with resistance exercise tends to make you loose fat. However for many individuals cardio helps accelerate fat loss. You might try increasing the distance of your run one day a week (up to 5-6 miles, if you can tolerate it).
2. Resistance Exercise: lift heavy compound movements (squat, deadlift, overhead press, bench press, row, pullup/down). Try 3 total body workouts a week alternate 2x12, 3x8, 4x6 on different days for variety, the last rep of the last working set should be at failure.
3. Cardio: this is highly individual, you do NOT need to do cardio to loose fat: consuming less than maintenance calories tends to make you loose weight, a caloric deficit coupled with resistance exercise tends to make you loose fat. However for many individuals cardio helps accelerate fat loss. You might try increasing the distance of your run one day a week (up to 5-6 miles, if you can tolerate it).