read some of these articles on tnation then apply what you learn. Its not rocket science. Also look up squat RX on youtube so you arent all fucked up with your squating.
You can do some light cardio in the morning on an empty stomach. Example: walking 30 minutes at speed 4 on the treadmill. This cardio should not wear you out, but it is a good way to burn a few extra calories. This, coupled with intense muscle training and you will notice a considerable difference. Go for the muscle though…you don’t want to be rail skinny b/c that is not better than being big with a little bit of extra belly fat.
Read this too…it puts motivation into perspective and also explains the “fasting cardio” a little bit further.
[quote]Dookz wrote:
eigieinhamr wrote:
Just one question: Do you do a lot of ab work, especially that work the lower abs?
I do no ab work whatsoever. I didn’t find a reason for building my abs, because with the layer of fat around it, it wouldn’t be visible anyway( am I thinking along the mirror muscle line?)
Although you asking that made me remember that muscle burns fat as well, is that where you’re heading?
Should I start working out abs?
[/quote]
Yes muscle helps burn fat, but you won’t be putting enough muscle on your stomach for it to make much difference. You need all over body muscle to really help
I was asking because some people have large lower abdominals and at slightly high body fat percentages, it looks rather odd.
Hey ,
I was in your position about a year ago , in fact your pics are a mirror image of where my body was. What I found helpful in cutting down waist fat was primarily in diet and intensity level of your workouts( 4-5 times a week). During the first 3 months of training I put on 7kg . I had almost a size 36 waist. During this time, high protein of at least 1.5g per body weight was consumed. By the end of the 3 months my waist size was back to a 34. I think it is possible to bulk and lose fat at the same time. Consume lots of protein and eat well ( fruits and veggies) while at the same time burning more calories than you are consuming with cardio sessions 3-4 times a week at least 30 minutes long. I supplemented ofcourse and I think high concentrations of omega 3 fish oil is playing a big part of the weight loss around the waist. ZMA, Creatine, and BCAA’s consume before during and after training. I still have a long ways to go to remove all that fat but its starting to seem possible to be leaner and meaner around the summer.
Thanks for the advice guys , Ive started a new program that my trainer at the gym has given me , will post the new program soon.
Post your diet too…if you don’t mind.
Let me know if you still need answers I know this subject is old But I have advice that is helping me a Lot and I am the definition of a fat ectomorph!!
in fact here I joined T nation just to give you this plan… and explanation how zig zag approach is helping me…
Post a proposed diet.
I used to be the exact same way. I don’t know about all the ectomorph stuff, but I do know that once I stopped caring about diet to the extent of avoiding trans fats and just eating everything I can I jumped up a good 25-30 pounds in a year and am leaner than before. I might not be ripped with some hawt abz, but I’m a helluva lot stronger and feel a lot better this way.
All it takes is a lot of food and heavy weight.As far as routines go I say look to the guys on the T-cell.Try and focus on getting your bench, squat, and deadlift form down, do a lot of bodyweight stuff like pushups and squats, and get outside every day and you won’t even recognize yourself in the mirror in a few months.
Holy nostalgia batman!