My entire body has changed!

[Dannyboy1]

I was out of shape, had a gut and love handles, was tired all the time, and had no muscle tone. When I started at the gym about 4 months ago I could only bench 155 lbs. max and I could only military press 95 lbs. I could barely do ten reps hanging from a bar and pulling my legs up to my chest for stomach. I couldn't even do legs because my right knee was so weak (kneecap would slip).

Now, I'm down to 183, I've lost my love handles and most of my gut, I have way more energy, and I look toned. I can bench 225 lbs. max and can military press 165 lbs. Not only can I do legs again, but I can squat 300 lbs ten times without a spotter! I'm up to 20 reps of the stomach thing straight and to both sides and I do this between each exercise, so I don't even know how many sets I'm doing. I'm feeling pretty darn proud of myself. I did this by dieting and working out from 6:15 to 7:15am every morning before work.

I'm pretty darn proud of myself, but I have one problem... I still can't seem to lose that last little bit of fat covering my six pack. The way I think about it is, I already have the six pack. I just need to remove the fat. Can someone tell me how the hell I can do that??? I'm thinking I'm going to have to cut down my portions at dinner (my only big meal). Comments??? Suggestions??? Anyone who's had this problem and actually succeeded?

[Angela]

Yayy!! Good for you, Danny. Keep going!

Have you thought about finding a trainer whose physique you admire, and asking him (her) to train that last little pudge off of you?

[Dannyboy1]

Originally Posted by Angela

Yayy!! Good for you, Danny. Keep going!

Have you thought about finding a trainer whose physique you admire, and asking him (her) to train that last little pudge off of you?

I can't tell because you have to wear a shirt at the gym, but he's like 22 years old. He has no idea how to fight the gut. There is another trainer I could talk to, but I've disagreed with him on certain exercises for the shoulders...

[Elrond]

Kudos man! That's some serious gains you've got there. I'm especially impressed with the squats, and that in spite of the bad knee-thing!

This has reminded me that I'm looking forward to working out tomorrow morning. And yes, I'm darn proud of myself for having a much more positive attitude towards physical activity! And for exercising close to every day.

Keep it up.

[backpocket]

Well, there's only one way to remove fat...cardio. Try to add some running or rope skipping or treadmills, whatever cardio you enjoy. I believe Steve has an article somewhere about interval training, could be useful for you.

And congrats on your success man!

[EnduranceNinja]

Great job!

That is amazing progress in 4 months. I bet if you keep up what you are doing the gut will slowly go away. Ideas that come to mind is hows your diet? Maybe you need to tweak that up alittle. Can't say much about your eating if we don't know what you are eating. I see in some bodybuilding magazine diets that are clean foods and are still major calories to bulk up but very low in fat. You might have to read about those diets I don't know much about it. Hows your cardio? Maybe you just need a little cardio to get rid of the gut. Again it sounds like you are doing great. Keep up the great work!

[mncz]

I would suggest cardio to get rid of the extra fat. Slow paced (despite basic human logic, slow is better than fast for fat burning, I have experienced it on myself, much to my amusement), about 20-30 minutes three-four times a week should do the trick. As a runner, of course, I will say that running is the best form of cardio ever invented. But I leave that to your judgement.

The thing with fat is that by exercising muscle groups you burn fat that is inside the muscle - it gives the energy for that current muscle that is working so hard at the moment. The fat that builds between the muscle and the skin does not really get involved in the muscle group exercise and largely stays untouched/unmoved. It is much more successfully burned away by a cardio that exercises the whole body simultaneously, since it improves circulation and waste burning all over the place - all body parts move and the system is burning energy from all of the available deposits.

Let us know how it goes.

[Dannyboy1]

I will try more cardio and I'm going to cut down on my dinner portions.

[Angela]

By the way, Danny, the benefits you're reaping are so inspiring and they sound like they feel so good that it makes a mere six-pack sound pretty inconsequential in comparison. I get that it's a goal worth pursuing, but I hope that doesn't prevent you from enjoying your triumphs!

[Dannyboy1]

Originally Posted by Angela

By the way, Danny, the benefits you're reaping are so inspiring and they sound like they feel so good that it makes a mere six-pack sound pretty inconsequential in comparison. I get that it's a goal worth pursuing, but I hope that doesn't prevent you from enjoying your triumphs!

I'm enjoying it immensely. It feels good to know I can still shape myself into anything I want.

Thanks!

[Elrond]

Originally Posted by mncz

I would suggest cardio to get rid of the extra fat. Slow paced (despite basic human logic, slow is better than fast for fat burning, I have experienced it on myself, much to my amusement), about 20-30 minutes three-four times a week should do the trick.

On the contrary: despite basic fitness logic, the fact that you are likely to burn a higher percentage of fat, or maybe even a larger amount of total calories whilst doing slow cardio rather than high intensity interval cardio, does not equate that slow cardio is better for fatloss than high intensity interval training. Performing the latter will crank up your metabolism in the hours afterwards, maybe even for the whole day. The total amount of calories burned from this (a fair share of which body-fat), will likely be higher than the "slow" alternative.

And what kind of "basic" (human) logic are you operating by? According to basic logic, when you are in situations where you have to crank up to a high intensity, the body would be wise to take the energy from where it is convenient and fast. The fat-storage is not convenient and fast to use.


I'm not saying that one is better than the other. However, in this case, higher intensity cardio is a MUCH better alternative than slow cardio. High intensity cardio is much less likely to negate your strenght training efforts, Danny, precisely because it employs a larger amount of fast twitch muscles. High intensity interval training will also:

- Crank up the production of Human Growth Hormone for a short time after your workout.
- Releases more testosterone, which will greatly aid you in your efforts for strength and mass gain (I've gotten the impression that that's one of you goals).
- This is a guess, but more testosterone will maybe equal less estrogen? (I'm using basic human logic here.) Estrogen is known to bind fat in males (heck, probably women too).

Originally Posted by mncz

As a runner, of course, I will say that running is the best form of cardio ever invented. But I leave that to your judgement.

Running for 20-30 min 3-4 times a week... Sounds like a perfect way to retard and halt your squatting efforts.

[mncz]

Noes, you made me cry, Elrond. I was just sharing my experience with losing fat which had worked for me before.
But on the other hand, it is good to learn new things.

[kpollock]

Second the high intensity intervals!!! They are VERY hard if done right - now logically that has to have more of an effect. marathoners quite often have surprisingly high bodyfat - compare with sprinters, for example.

Diet to reduce bodyfat. real food, nothing processed, mainly veg + fruit/eggs/meat/fish/nuts.

[Dannyboy1]

I had to tighten my belt an extra notch yesterday! Six pack, here I come!!!

Now, I've got to get serious. My stomach muscles are starting to take shape. No "packs" yet, but the shape of the breadbasket is there. I think now is the most important time to be diligent.

[tigerlily94]

First of all, congratulations on all your success and progress! You must be feeling + looking excellent.

Now, about the pesky little last bit on your tummy - I'm no expert, but I agree with many of the other opinions on here that you ought to "just keep doing what you're doing." To that I would add a series of crunches and push-ups to your daily routine if they're not there already for further toning. (And if all else fails, maybe Google "how to get a six-pack"?)

Whatever you do, it sounds like you're already in damn good shape, so be proud!

[Dannyboy1]

Originally Posted by tigerlily94

First of all, congratulations on all your success and progress! You must be feeling + looking excellent.

Now, about the pesky little last bit on your tummy - I'm no expert, but I agree with many of the other opinions on here that you ought to "just keep doing what you're doing." To that I would add a series of crunches and push-ups to your daily routine if they're not there already for further toning. (And if all else fails, maybe Google "how to get a six-pack"?)

Whatever you do, it sounds like you're already in damn good shape, so be proud!

It does feel good... It's weird, but, because I've focused so hard on the stomach, my whole body feels even stronger... like my center of my body and my being is pulling me into mental alignment as well.

[tigerlily94]

Interesting you say that about the stomach...I have been training for a half-marathon for Columbus Day weekend, so my focus has been chiefly on my legs. Building the muscles has been a slow + steady process, but the soreness from the growth feels like strength to me, so when I'm walking about, my legs feel pretty powerful.

I can only imagine what it's gotta feel like in the stomach - a totally different, but likely still powerful sensation.