working out question?

Question

ok i am 18 and weigh 168lbs. Im 5 11 also. I have been working out for about 3 months now and have already dropped almost 18 pounds. I want to have a sculpted chest and mid section but cant seem to get rid of my belly fat. I lift weights 3 days a week and run 3 days a week. I drink over 100 oz of water a day and i am on a no sugar diet, eating 4-5 times a day. I even take an ephedrine caffine stack alternate weeks. I was speaking to my doctor and he said that i dont need to be any lighter because i am at an optimum weight for my size. What else can i do to get rid of this fat around my chest and stomach, i lift alot of weights but cant seem to get the definition i want to see. Any advice would be greatly appreciated and tips for building mid section definition would be great.

Answer 1

Belly fat is the last place bodyfat is removed for most people. It's great the progress you've made so far! In order to see results for the final bit of remaining bodyfat you'll have to look closely at your diet and training routine. Cut out any processed carbs and stick with complex low GI carbs, lean proteins and good fats. Don't lower caloric intake too much or else you'll end up burning muscle rather than bodyfat. For cutting, 30% carbs, 50% proteins and 20% good fats 5-6+ meals per day is a good guideline to go by, not going below your BMR in caloric intake.

http://www.bmi-calculator.net/bmr-calculator/

I highly recommend getting some bodyfat hand calipers, learn how to use them correctly and you can track the progress you make using a log. It's also very helpful to count calories and track the kinds of foods you eat, and definitely learn what it is you're actually eating. Knowledge is your #1 weapon.

http://www.linear-software.com/online.html#men

You'll also need to ratchet up your training program, too, going for high intensity exercises and heavy weights on strength training days (light weight many reps doesn't do squat and will not stress skeletal muscles into growth). A high intensity cardio training program like HIIT or max-OT cardio are excellent for fat burning/muscle retaining - steady cardio is not nearly as effective for bodyfat loss:

http://www.musclemedia.com/training/hiit.asp
http://www.ast-ss.com/articles/article.asp?AID=97

Be sure you're working your entire body on lifting days and not neglecting anything. Give yourself plenty of recovery time, especially sleep where most recovery actually takes place. Stay well hydrated.

And don't listen to your doctor, sure you're a healthy "weight" for your height compared to the rest of the obese population (BMI is garbage and meaningless for most relatively healthy individuals) but if you want that six pack, there's no harm in it at all and it's nothing but benificial to reduce bodyfat levels to below 10%.

Answer 2

Not eating enough of the proper foods will cause your body to store body fat,because your brain interprets this as a starvation mode and will store fat for when you really need it.Some times you have to add weight in the form of muscle to get that definition you're looking for.

Answer 3

LILMITCH...NO MATTER WHAT ANYBODY SAYS, LIGHT WEIGHTS AND HIGH REPS DON'T BUILD DEFINITION, LIFTING WEIGHTS, WEATHER HEAVY OR LIGHT, BUILDS MUSCLE. HEAVY WEIGHTS BUILDS MUSCLE FASTER THAN LIGHT WEIGHTS, IF SOMEONE TELLS YOU THAT LIGHT WEIGHT BUILDS DEFINITION, THEY DON'T KNOW WHAT THE F**K THERE TALKING ABOUT. THE ONLY WAY TO GET DEFINITION IS THROUGH DIET, YOU HAVE TO EAT LESS CALORIES THAN YOU BURN EACH DAY, SOME CARDIO WILL ALSO HELP BURN CALORIES.

Answer 4

If you want to see a muscle more, work it out more! Work your abs more and the muscles will grow and show through. It's probably not belly fat your seeing, just lack of muscle. everything else sounds good, but definitely do more abs.

Answer 5

try this: get a autumon or something like that, and slide your feet under something stable, so that your entire lower half is straight layed down and your upper body has nothing to support it.now try and do 100 sit ups from this position. you are looking for repitition, not ammount.

Answer 6

Work out with lighter weights more reps , do situps , leg lifts , crunches ( alot of reps ) for your stomach . The key here is to lighter weight more reps will define your body, heavy weights will bulk your body .

Answer 7

Definition come from repition not maxing out the weight you can lift.

Answer 8

Increase aerobics to burn more calories. If you tend to sit at your computer a lot, ditch your chair and substitute a stability ball to sit on.