Lower bodyfat not weight?

B

Brett P.

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I wasnt sure where to post this question. Anyway I am male 140lbs 5'11, 27 yrs old. I consider myself to be in pretty good shape however I still have something of a small pot. It is most noticeable when I sit down. I have read that fat on the waist is the last to go. And I have read one needs to calorie defecit to lose weight. My concern is I dont know if its a good idea for me to loose any more weight. I eat mostly whole foods, keep the sugars to a minium and rarely eat pre-packaged food etc. It may not be a perfect clean diet, but it is as close to a clean diet as I think I am going to be able to get. I do about a hour of cardio 5-6 times a week, and bodyweight exercises about 3 times a week.

I mostly want to know is there a way to lower my bodyfat percentage just a little bit more to lose the little bit of fat that remains around the waist, without loosing too much more weight and lose definition around the areas of my body that contain little to no fat.
 
well if you cut some calories, you definatly wouldn't lose definition where you already have it. rather gain definition where you didn't have it before, and make the places that are already defined even more defined! if you're not already, try 6-7 small meals a day, instead of the usual 3. it keeps the metabolsim going allllll day. and maybe instead of normal cardio 5 times a week, try 2 days HIIT and 3 normal cardio. and make sure you incorporate as many muscles into your body weight exercises as possible. hitting large muscle groups is great for burning fat, full body workouts are even better. squats, push ups, lunges, pull ups, reverse bench press, leg raises, hyperextensions, etc. if you superset exercises it will also help raise the heart hate (burning fat).. just some suggestions, one of our nutrition gurus will help you out more on the most important part(the diet)... good luck :)
 
HIIT is your answer here as far as exercise goes...are you sure you can't get your diet any cleaner? What are you currently eating?
 
Thanks guys for the responses.

I have started including HIIT in my wokout routine about twice a week,1min run (7.8- 8 mph) /1 min jog(5-5.2 mph) intervals for a total of 30 minutes. For my bodyweight exercises I include crunches, leg raises, pushups, lunges, squats, planks,etc. I also do a incredible amount of bicycling both stationary bike and during my daily commute, which I would think would perhaps build leg muscle to some extent.

My diet is hard to say because it varies from day to day. But for example here is what I had yesterday.

1Oatmeal, orange, two slices of whole wheat bread/w sugar free jam, glass of milk salmon fish oil supplement capsule.

2Tuna on wheat, brocoli soup, glass of water

3 Apple for a snack

4 Salmon, vegetables( brocoli,snap peas, green beans), black beans and brown rice, glass of red wine

5 Isopure protein drink after my cardio workout

My diet generaly consists of chicken,fish, turkey as my main protein sources. I eat alot of fruits and vegetables, whole grains, nuts. I eat very little bad fats and try to get in enough good fats. I keep the sugar to the utmost minium.

My only real concern is if I cut too many more calories, I will shed weight as well, I am 140 lbs, many people would say thats too light for my frame to begin with. If I increase HIIT, will that perhaps aid in lowering bodyfat, and not lose too much overwall weight. I look at BMI charts and it has me on the lean side. Or should just ignore weight and use some other guage as to my progress.
 
you're diet seems decently clean, so what your eating seems good.
But the simple answer to losing fat is calorie defecit. If you don't got one, you won't burn the fat.
Subtract 500 calories from your daily maintenance calorie intake, and you wont burn muscle and will burn fat. (gota be patient tho)
- Make sure your eating 5-6 meals during the day (balances with protein,carbohydrates and fats)
- Eat your bodyweight (or a little more) in protein
- Stop eating carbs after 8pm
- like karl said, try out hit 2 or 3 times a week.. its a great fat burner/muscle saver!!
- don't consume sugars (unless post workout)

Supplements that would help
- L-glutamine (the supplement lost in the shadows :p)
- Fish oils/CLA
- L-carnitine/HMB
- Amino acids
there are others, but these i feel are more useful.
Just some quick tips i thought i could throw at you :D
 
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