Losing Layer of Fat Over the Abdominals | Muscle Building Q&A

Question: I am 172 lbs and 5'8" tall. I eat every two to three hours; so between 6 to 10 times per day. I count my calories, carbs, protein and fat ratios. I'm having a hard time getting rid of small layer of fat in the midsection. I have great abs but i need to lose about 2 percent more body fat. How do I do that?

– Seth (El Cajon, California)


Answer: Hi Seth. Thanks for the great question. Your situation is actually pretty common for a lot of guys. That is, males tend to collect fat in the abdomen. But not only that, the abdomen tends to be the first place where men gain fat, and the last place where we lose it. Women, on the other hand, tend to collect fat in the hips and thighs. But to get back to answering your question…

...The most important thing is to remain patient. When you already have a relatively low body fat percentage, as you seem to have gotten to, your body wants to hold onto fat; resulting in a longer amount of time required to burn a given amount of pure fat. And so, you should be dropping weight at a slow pace, while doing your best to maintain your strength in the weight room. If you get impatient and try to cut calories too quickly, then you can look forward to a quick drop in bodyweight... but it will be in the form of excess muscle and strength losses.

So, to reiterate, as long as you aim for a slow pace for weight loss, then chances are high that you're on the right track maximal fat loss (and minimal muscle loss).

If, however, you are not losing weight, then it's time to reduce calories. But be sure do so incrementally, and in small amounts; thus avoiding unnecessary muscle and strength losses. You can reduce calories one of two ways: By reducing food intake or by increasing activity levels. If you choose to reduce food intake, I recommend that you start by cutting your carbohydrate intake. If, on the other hand you choose to increase activity, then I recommend adding two weekly sessions of moderate intensity cardiovascular exercise (e.g. 20 to 30 minutes of jogging-pace cardio). Cardio should be done on your off days.

With regard to macronutrients, be sure that you're getting plenty of fat. While you don't necessarily need to eat a low carb diet to lose weight, increased dietary fat intake means that you'll have body fat readily available to be utilized as an energy source (since fewer carbohydrates equates to reduced "quick energy" from muscle and liver glycogen stores). Also, when cutting, many people find that eating more protein helps to preserve muscle mass -- Try eating closer to 1.5 grams per pound of bodyweight.

If you want to dabble in fat loss-related weight lifting supplements, I'd say to keep it simple and just go with caffeine, as it has been shown to oxidize (burn) fat. It'll also increase your energy level, which tends to be lower while losing fat. And finally, it provides an endurance boost during intense activity (e.g. heavy weight lifting); meaning that it'll help you to keep your strength up and maintain as much muscle as possible.

For further reading on the topic of fat loss, check out bodybuilding diet for cutting.

You're almost there, and I have no doubt you'll soon reach your goal. Best of luck, and don't hesitate to ask more questions.

Stay committed,

Alex