Tire round the belly

any pointers to help reduce that lower stomach flub dub? I do workout about 3x's a week, I recently started adding more weights, and i'm 26, 145lbs, 5' 7" and female. I do abs probably once a week and my diet is so so, I cc and try to have fruits and vegetables, but i'm not that mindful of fat, protein, carbs etc.

What can I do to help rid the lower belly fat faster?

Just lose fat, that's about it. And try to be patient meanwhile. =)

Cardio Cardio Cardio. Doing abs is great but its like a diamond frozen in a cube of ice. If you have a layer around it nobody can truly see it. Knock off a few of those layers with cardio and then work on those abs 2- 3 times a week. You'll see a huge difference. Best of Luck

Creating a caloric deficit is the most important, burn more than you eat.  If this doesn't happen then nothing else matters.  Their will come a point where what you eat will matter but your not to that point yet.  Next comes the exercise a mix of cardio and weight training is best.  But if you find yourself limited for time then Weight Training is the best way to burn fat in a short amount of time.  But more importantly picking some thing you will do is most important, so if that is running over weights then so be it.  Doing something beats out efficiency any day.  For weight training do compound movements like squats, deadlifts and bench press they will work every major muscle groupe in the body including your abs.  You can train them one other day if you like but after that you can get into overtraining of a muscle and you do more harm than good.  For Cardio do HIIT(High Intensity Interval Training) for best results in a shorter time period.  But once again if all you can handle/want to do is walk then it is better than nothing. 

Original Post by sexything:

Cardio Cardio Cardio. Doing abs is great but its like a diamond frozen in a cube of ice. If you have a layer around it nobody can truly see it. Knock off a few of those layers with cardio and then work on those abs 2- 3 times a week. You'll see a huge difference. Best of Luck

 This is a common misconception. Lots of cardio and abs work will not magically make you lose belly fat. I am currently 7% bodyfat (extremely lean), but I do NO cardio and only work abs once or twice a week.

Belly fat is entirely affected by genetics. High cortisol (stress hormone) levels and insulin resistance promotes fat storage in this area. For many people abdominal fat is the last to go.

Be patient.

I do get alot of cardio in now because I do alot of classes- kickboxing, trampoline and step, plus the regular machines...so more than anything it may be switching it up with hiit which I just started reading about, I will try straight abs a few more times a week and other wise i will be patient.

Thanks for the good advice.

my belly was always huge & after losing 72 pounds, it's finally going down! slowly but surely... :D

i mainly just walk for exercise.

wow, congrats to you on your dedication and patience snowfence!

Original Post by bkmanda:

any pointers to help reduce that lower stomach flub dub? I do workout about 3x's a week, I recently started adding more weights, and i'm 26, 145lbs, 5' 7" and female. I do abs probably once a week and my diet is so so, I cc and try to have fruits and vegetables, but i'm not that mindful of fat, protein, carbs etc.

What can I do to help rid the lower belly fat faster?

There's your problem, the key to a lean stomach is diet.

 

agree 100% on the diet & weight lifting- and doing cardio is fine as well for cardiovascular health & to burn some extra calories!

look up clean eating & start tracking what you eat-- if you seriously want to lose ab flab- track your eating!!!!

you can eat six small meals a day to keep your insulin stable- pair each meal protein & good carbs - knock out the bad carbs (white stuff, sugar, rice, potatoes the bad starchy stuff)- stick to whole grains, fruits, dairy in the am w/your protein - and eat protein & only veggies as carbs after 3pm when you don't need energy from carbs as much...

if it's an insulin sensitivity issue where you park flab in the abs- eating 6x a day- clean & complex carbs w/protein- this will help... and you feel like you're always eating!

as far as the stress/cortisol & genetics-- that's all true & you have to tweak what you can!

some say diet is 80% of the equation- 20% is exercise - after finally relying on the diet more than the exercise-- I COMPLETELY AGREE! Fat loss & muscle gains are much, much greater!

what are some examples of good carb/protein meals?

1. protein whey shake w/banana & berries
2. real oats, fat free/sugar free yogurt, 1/2 protein powder
3. tuna w/romaine, flax seeds olive oil
4. peanut butter, whole grain bread, skim milk
5. 4 hard boiled egg whites, one egg yolk, spinach, mushrooms
6. 5 oz chicken breast, broccoli, cauliflower, zucchini

or

1. 4 egg whites, peanut butter, whole grain toast
2. tofu, mushrooms, olive oil, pumpkin seeds, cucumber, greens
3. salmon, olive oil mayo, 3 egg whites, brown rice & apple
4. chicken breast, tomato, greens, whole grain pita
5. raw broccoli, baby carrots, hummus
6. turkey breast (grind yourself w 1/4c oats), yam, greens

or

You get the picture!

I have the same problem with the lower pouch. I'm honestly at my wits end. I lift 3 days a week, do pilates every other day along with a good core workout, and burn about 500 calories a day doing cardio and I still can't lose my pouch. I'm thin as a rail everywhere  at 5' 8" and a whopping 105 lbs. I'm so thin in fact you can see bones and veins. I look awkward all bony with a belly. My diet consists of tons of fruits vegetables and protein. I eat lots of yogurt and most of my carbs come from fruits and whole grains. I seldom eat candy, although I am addicted to fireballs. I feel I'm doing things right. My eating schedule is a bit strange. I do eat every couple hours and I usually have 3 big meals. 2 servings of protein and about 5 servings of veggies in my meals. I don't generally eat lunch till 6 dinner at 10 and then a snack before bed but I eat throughout the day. Could this be my problem? I'm hungry all the time and am constantly eating. I'm aiming for 2400 calories a day. Is this reasonable? I also don't think I eat enough fat. Usually I'm under 20% of calories from fat. Any opinions on cortisal pills? I'm usually pretty stressed.

Joslyn, u can read some of the other posts. Maybe your just predisposed to carry weight there. I can't give to much advice because i'm struggling to, but maybe the other advice will be helpful. But I do think you should try to get on a more regular schedule with meals, you shouldn't be always hungary, maybe your body is storing the fat because you are thin and meals don't seem to be meeting needs.