what can I do to get rid of abdominal fat?

Question

I weight 105 pounds but I still don't have flat abs even if I work out , I want to gain weigth but I want to lose the fat, because I feel skiny at least I want to gain 10 more pounds not fat.

Answer 1

There is no site specific way of losing fat... the old myth about working your abs to burn belly fat isn't true. To get rid of love handles, you need to lose overall fat. That happens with exercise and watching your diet. More on that below.

The most effective way to lose fat is aerobic exercise in the "moderate" fat-burning range, ideally first thing in the morning before you eat. When you wake your body is ready to burn fat and your levels of growth hormone are highest at that time. Later in the day it can take up to 30 minutes just to put your body into a fat-burning mode.

Another overlooked way to burn fat is by lifting weights. Skeletal muscle has very high caloric needs... almost twice that of adipose (fat) tissue. Put on a little muscle and you will burn calories all day even at rest. Be aware that skeletal muscle weighs more, so with this approach you may see your weight increasing while your body fat is melting away. Not realizing this often stresses folks who think they should be losing weight as a measure of fitness. Forget the scale, look in the mirror and you will be happy.

For diet, keep a diary for a couple of weeks counting calories, grams of protein, and grams of fat intake. It is easy with online sources of nutritional information (type the name of the food and calories into the Google search engine) and packaging labels. That will let you quickly figure out where the fat is coming from in your diet.

Fat gives you 9 calories per gram. So take the number of grams of fat, multiply by 9, then calculate what percentage the fat calories are of your total daily calories. Restricting the calories from fat to about 20% of your total intake is ideal for a maintenance diet... that isn't overly restrictive. Of note, you need some fat in your diet. For instance, the body uses fat to produce hormones. Once you have a picture of how to modify your diet, you can drop the diary and just go back to it occasionally if you are wanting to tweek things further.

There is a subset of questions that goes further and asks about "How to get a six-pack?" The answer is the same. Six-packs are 20% abdominal exercise and 80% diet. There is one caveat... abdominal muscles will form in the position that you exercise them, so be certain to pull them tightly toward your spine while doing crunches, etc. Also, during most lifting, the "core is active" which means that you should be stabilizing with contracted abs then too. Fail to do this and the abs will form, but bulging outward and the result is not attractive.

If you are trying to build muscle as a way to lose fat, then you may need to increase total calories and specifically your protein intake. I target about 0.8 g of protein per pound of body weight each day when actively building. That is far more protein than most people need in their diets.


Aloha

Answer 2

Some of the things others have said on here are pretty good. The abs are endurance based so its ok to work them every day twice day. It's also about losing body fat and gaining muscle. Try to put on muscle everywhere, not just your abs. Use compound exercises like bench press, squat, and deadlift. The more muscle you have the quicker your metabolism is. Also you can try running in the morning on an empty stomach. By doing this your body will burn fat immediately instead of using the glycogen stored in your liver, and you will start to see more definition on your abs. For some people belly fat can be very stubborn, it's where guys tend to store it the most. So depending on your genetics it will either be hard or easy, but just be consistent. And eat clean, no sugar or fatty junk food, and lots of protein. Oh yeah, dont forget your multivitamin. :D Check out bodybuilding.com or do your own search for info, that site has tons of articles for every kind of goal you could think of.

Answer 3

no starch: no rice, no bread, no pasta/noodles, no flour, no sugar, especially if it's "white". do a complete abstain for one month, then come back again but only consume "brown" products.

also, good nutrition: consume a good multivitamin from natural ingredients and antioxidants. I recommend Nutrilite, www.quixtar.com if you're in N. America, otherwise email me and I'll find out where you can get it. Nutrilite also has great Multi Fiber which works awesome in combination with Acerola C. Another essential is Double X, an all natural nutritional supplement. Asafa Powell takes this. Go to www.nutrilite.com for more information. Nutrilite is also a part of this fabulous weight management programme called Health Pointe www.myhealthpointe.com which doesn't only help people lose weight but also to gain weight healthily and keep it at that level for the rest of their life.

power training helps you to gain good weight: more muscles, less fat. the best option is to get a professional trainer at a local gym. if you can't afford that, then your second best bet is swimming.

and of course, nothing can beat a lot of sit ups. it'll take awhile for the results to show, but press on. remember, low carbs, high protein, high fibre, and concentrated exercise. good luck!

Answer 4

need to do a variety of crunches. several w/ your feet up in there air, then holding onto something while you lift your butt up, twist so your shoulders are on the ground and your hip is sticking into the floor(and then the reverse direction), along with regular ones.

good foods to eat would be potatoes and peanut butter along with a lot of protein(nonfatty, ie lean beef, chicken, fish, lean pork)

Answer 5

100 situps nonstop each morning.

Another 100 situps every evening before dinner.

Make sure you're eating enough complete protein (the best cheap source is non-fat dry milk). Keep all refined sugar out of your diet.

Answer 6

Are you trying to disappear?