Skinny Fat problem

[Rusty_Shackleford]

Hello, I am a 15 year old male with a problem. I need to lose weight and get ready for the physical fitness challenges in the army. I have lost 50 lbs. since the summer of last year, but I still look wide from the front and still pudgy. I haven't quite understood why, I have a weird shaped
Body, decent biceps for a kid (although im sure the bodybuilders here would beg to differ )I score great on physical fitness tests and have a great mile time, but I cannot seem to lose that last patch of fat in the torso and stomach area. So Any advice or regiment would be greatly appreciated. I currently work out every other day and have a moderate not extreme diet, but am willing to follow what it takes to become lean.

Thank you for your time - Ralston

 

[dhix]

What type of exercise are you doing. As far as diet goes...you to eat clean as possible. Foods high in protein, good fats, and quality complex carbohydrates (slow-digesting ones)...except right after exercise. After exercise you should take a fast-digesting carb (maybe some dextrose) with good source of protein directly after you workout. This spikes insulin which shuttles the nutrients to restore glycogen levels which have been depleted during exercise.

Get back to me on the exercise part, and I'll try to help.

 

[vrodmuscle]

Hey OP,

Firstly, you are young and have a number of years of natural growth left.

My suggestion for stubborn body fat, is intermittent fasting. Look up lean gains, it is a very effective methodology to eating.

 

[Albert Smith]

First of all you did an incredible job.

Basically, midsection fat is one of the most difficult types to lose. Keep in mind this type of fat is also dangerous.

Deep, visceral abdominal fat cells don't remain dormant like other fat cells. They are metabolically active, producing hormones that might cause insulin resistance, a risk factor for developing diabetes type 2.

However, combining cardio with core movements that target lower abdominal muscles will help burn this type of fat. Just try to follow couple of my advice with care:

• Pelvic tilts are an exercise that targets the lower abdominal area. With this exercise, you lie flat on the floor, bend your knees, take a few deep breaths and contract your abdominal muscles.

• Lift the pelvis toward the ceiling and hold the contraction for 10 seconds. Return to your starting position and rest for a few seconds. Complete 20 repetitions of pelvic tilts during your workout session.

• Abdominal holds are another effective exercise for targeting lower stomach muscles. Sit on the edge of a sturdy chair with your feet on the floor. Your hands are facing away from your body on the edge of your chair.

• Tighten your core muscles and bring your toes two inches off the floor. Hold this position for 5 to 10 seconds and return to your starting position. As your core gets stronger, challenge yourself by bringing your toes off the floor four inches. I recommend Continue to repeat this exercise for one full minute.

• Leg raises use your balance to tone the lower abdominal. Get down on all fours. Your knees are aligned under your hips, and your wrists are positioned under your shoulders.

• Slowly raise your left arm to shoulder height and raise your right leg to hip height. Hold the movement for two counts, using your core muscles for balance and return to your starting position. Repeat 15 to 20 repetitions of this exercise on each side of the body.

• Cardio is an effective tool for burning fat. Without cardio, your core muscles are hidden under layers of fat. Plan at least 30 minutes of cardio activity most days of the week.

• Increase calorie burning with activities such as circuit training, in which you rotate a few minutes of intense cardio, such as jumping rope, with strength training movements, such as abdominal holds. Each circuit-training interval is a few minutes.

Hope you would get your result.