How To Get A 6 Pack

[corkman]

Hi All,

My basic understanding of getting a 6 pack is that in the first instance you need to have low body fat and then you need to train those target group of muscles. So, one step at a time:

1. Low body fat

So, first off - I am not a body builder nor do I aspire to that level of "perfection". To be honest, I would be quite happy with a flat stomach that when I flex the muscles, a 6 pack begins to appear. So, my BMI at the moment is about 25.7. I know that BMI isn't all that comprehensive but as a real laymans yard stick, I would hope it would get me in the ball park. i.e. I know that someone really fit could have a slim waistline and a realtively high BMI due to heavier muscle etc. So, I'm just looking for a yardstick - I am a very goal orientated person, I like things that I can quantify and measure - so for example if you said "you need to be in the range of BMI 22-23 before your'll start seeing rsults - so then I know I;ve gotta loose about 5kg ..... so I won't loose faith while I'm doing a gazillion crunches per day and not seeing results.

2. Fitness

OK - the tis and the previous are obvisouly linked. Improving my fitness will increase my metabolism and help shift the weight. So I'm not looking for the body builder look, nor do I plan on running any marathons etc. So..... if I'm doing like a 3-4km jog / run every other day coupled with say 50 press-ups / crunches every morning and night, and assuming that my diet is in order such that I loose the weight I need to loose, then should that get me on target.

End-game objective here is to improve my health, improve my energy levels, and look good with it. I've been doing well other the last year with the weight..... I'm still loosing it, at a sustainable pace, without starving myself - now its time to pick up my game with the fitness.....

Thanks in advance.

[colinp]

I always thought the body mass index was useless. If a bodybuilder, very little fat, large muscles (muscles weigh more then fat), 180cm tall had worked out their BMI it would say they were obese!!! You can buy scales that work out your body fat percentage (don't know how accurate), you can also buy calipers that can do the same. You measure certain areas (tricep, bicep, hip etc.) and then work out the average.

To see your 6pack you need to burn the fat on top of it. Did a quick internet search and the range for visible 6 pack is between 15%-8% depending on how developed your abdominals are. Building muscle increases your metabolism for longer periods then cardio-vascular workouts. The best workout for fitness, in my opinion, is interval training. 2mins jogging - 1min fast running and repeat for as long as you can keep it up. I think interval workouts are particularily good if you don't have hours to workout.

I'm not a professional, just saying what worked for me.

Don't know if any there are any personal trainers on the forum, if so maybe they can give you better advice.

[tropo]

To see your 6pack you need to burn the fat on top of it. Did a quick internet search and the range for visible 6 pack is between 15%-8% depending on how developed your abdominals are.

It also depends on your age - specifically your accumulation of visceral fat (fat inside your abdominal cavity). That increases with age and is the reason why so many guys look pregnant despite having skinny arms and legs.

For example, I can show a 6-pack at nearly 17% bodyfat (accurate measurement using hydrostatic weighing and DEXA body composition scan). At the same time I was pinching about 11% according to the pinch caliper table stats of 9 sites.... meaning I was carrying 6% extra fat inside the torso that didn't show up on the pinch calipers. This is something which started to become obvious in my mid-40's. Some people will be carrying a lot more visceral excess fat than this - expecially heavy drinkers. You cannot burn fat when you're drinking. Your body goes into emergency mode and first must rid the system of alcohol.

Unfortunately visceral fat is harder to get rid of than subcutaneous fat - that's why I can have quite good muscular definition AND a 40 + inch waist AND a 6 pack all at the same time. The only saving grace was my chest being well over 50 inches so I wasn't quite a tank yet.

Weird, but true.

One likely cause for visceral fat accumulation among us older folk is insulin resistance. I would suggest everyone have their blood sugar checked before one undertakes a diet to lose fat. If you find you are insulin resistant, or pre-diabetic or type 2 diabetic you'll need to change your diet in order to gain maximal results. i.e. change what you eat in addition to cutting down on calories. The diabetic drug Metformin really helps in fat loss when one finds out they are diabetic or well on their way.

Edited March 3, 2012 by tropo

[dezy1801]

Try your local Muay Thai camp if theres one near by and you will loose weight in no time.

[somtampet]

My mate is 6ft 4inch,125 kilo and has a six pack,built like a brick shhhhhhhhh house

[robblok]

One myth is that doing crunches will help you get a 6 pack.. it wont. Diet will.

Of course you need to get some shape in your abs but you wont get it from millions of crunches. Your abs are normal muscles and should be trained by progressive strain just like any other.

Im looking for a six pack too and it will be found in a couple of months of hard workouts and good diet. It takes time.

Edited March 3, 2012 by robblok

[corkman]

Hi all,

Thanks for the many informative replies.

I'm in my mid 30's.

I am currently loosing weight, but it is a result of eating properly rather than less (mainly carb's I have found to be my achillies heel) ..... a little bit less, sure..... but not substnatially. I've maringally increased exercise. Marginally cut down on the booze but still manage to have a good 6 hour session on average once a week. Truthfully, I am not trying that hard - I say I'm on a diet but its more a case of using my brain and ovoid things that are obviously killers ..... KFC, chips, fizzy drinks with lunch, phad thai, etc.

I wil continue on this trend, and then continue being smart in what I eat. It doesn't "hurt" and I still indulge in treats a couple of times a week. There will come a time however that my weight loss will plateau - I certianly hope so anyway..... I'd rather be "tubby" than "skinny" - haha. But there will come a stage when my weight reaches a balance; healthy diet, reasonable amount of activity, etc. The trouble is, when one "stops" life automatically catches up and over-takes you, and by standing still the net result is moving backwards. So, I am aiming for that "toned" look - because I really think that to maintian the "toned" look you've got to keep up the hard work sort of thing - which is where I wanna be; for health, vitality, and just a little bit of vanity

I'm a bit worried about this "visceral fat accumulation" in "older folk". In my mid 30's I suppose I'm knocking on that door really - hopefully it is something I have managed to catch before its too late. Any way of knowing? I've been loosing weight for a while now, and it feels like I am loosing it everywhere - fingers, arms, kneck, legs, belly. Seems a well distributed weight loss. Does that give any indication?

[bino]

Why settle for a six pack when you can hve the whole keg?

[tropo]

I'm a bit worried about this "visceral fat accumulation" in "older folk". In my mid 30's I suppose I'm knocking on that door really - hopefully it is something I have managed to catch before its too late. Any way of knowing? I've been loosing weight for a while now, and it feels like I am loosing it everywhere - fingers, arms, kneck, legs, belly. Seems a well distributed weight loss. Does that give any indication?

Yes, there is a way of knowing. You need to get an accurate measurement of your bodyfat. I did mine in NZ last year. I really don't know if anyone does hydrostatic weighing in Thailand. I couldn't find anyone. You could get an MRI scan at a hospital to see it. Perhaps you can find a hospital with a DEXA scanner which can be used to measure your body fat, bone and muscle.

Whether you're aware of it or not, fat is being stored up inside and this is important as it is thought that internal fat, in particular visceral fat, may be a key factor in disease development. There's no doubt it's starting to accumulate - it started long ago as it does in all of us.

As I said in the earlier post, I was showing less than 11% subcutaneous fat yet sporting a waist over 40 inches. I had a 6-pack. To put this into perspective, in my 20's my waist was 32 inches. Obviously, if my true fat measurements were up near 17% (16.9% with hydrostatic weighing and 15.9% with DEXA bodyscan), the extra fat had to be visceral fat.

Surely you must have seen a lot of guys lose a lot of bodyfat but still retain the gut? The gut often becomes more pronounced as the rest of the body sheds fat. A big gut looks bad enough on a big guy, but not nearly as bad as a big gut on a skinny guy.

If my waist circumference began to shink substantially I would guess the visceral fat would be disappearing, but I suspect it is very difficult to move. I'll let you know how I go after another 6 months as I'm determined to get rid of it.

An alcohol binge once a week won't be doing you any favours. You said you "indulge in treats a couple of times a week". Surely a 6 hour binge once a week is more than enough "treats"? Do you really need more?

Here's an interesting report worth reading: "Thin people might be fat on the inside":

http://www.msnbc.msn...e/#.T1KDUvlIuhc

In this article I read:

"The good news is that internal fat can be easily burned off through exercise or even by improving your diet. “Even if you don’t see it on your bathroom scale, caloric restriction and physical exercise have an aggressive effect on visceral fat,” said Dr. Bob Ross, an obesity expert at Queen’s University in Canada.

I hope he is right.

Edited March 3, 2012 by tropo

[corkman]

I'm a bit worried about this "visceral fat accumulation" in "older folk". In my mid 30's I suppose I'm knocking on that door really - hopefully it is something I have managed to catch before its too late. Any way of knowing? I've been loosing weight for a while now, and it feels like I am loosing it everywhere - fingers, arms, kneck, legs, belly. Seems a well distributed weight loss. Does that give any indication?

Yes, there is a way of knowing. You need to get an accurate measurement of your bodyfat. I did mine in NZ last year. I really don't know if anyone does hydrostatic weighing in Thailand. I couldn't find anyone. You could get an MRI scan at a hospital to see it. Perhaps you can find a hospital with a DEXA scanner which can be used to measure your body fat, bone and muscle.

Whether you're aware of it or not, fat is being stored up inside and this is important as it is thought that internal fat, in particular visceral fat, may be a key factor in disease development. There's no doubt it's starting to accumulate - it started long ago as it does in all of us.

As I said in the earlier post, I was showing less than 11% subcutaneous fat yet sporting a waist over 40 inches. I had a 6-pack. To put this into perspective, in my 20's my waist was 32 inches. Obviously, if my true fat measurements were up near 17% (16.9% with hydrostatic weighing and 15.9% with DEXA bodyscan), the extra fat had to be visceral fat.

Surely you must have seen a lot of guys lose a lot of bodyfat but still retain the gut? The gut often becomes more pronounced as the rest of the body sheds fat. A big gut looks bad enough on a big guy, but not nearly as bad as a big gut on a skinny guy.

If my waist circumference began to shink substantially I would guess the visceral fat would be disappearing, but I suspect it is very difficult to move. I'll let you know how I go after another 6 months as I'm determined to get rid of it.

An alcohol binge once a week won't be doing you any favours. You said you "indulge in treats a couple of times a week". Surely a 6 hour binge once a week is more than enough "treats"? Do you really need more?

Here's an interesting report worth reading: "Thin people might be fat on the inside":

http://www.msnbc.msn...e/#.T1KDUvlIuhc

In this article I read:

"The good news is that internal fat can be easily burned off through exercise or even by improving your diet. “Even if you don’t see it on your bathroom scale, caloric restriction and physical exercise have an aggressive effect on visceral fat,” said Dr. Bob Ross, an obesity expert at Queen’s University in Canada.

I hope he is right.

Thanks again for another really informative post.

When I said "treats" (other than the booze) I mean one of those little tubs of ice cream (the ones for about 10 Baht) - or something tasty for lunc, or putting a fried egg with the phad-kapoa..... nothing major.

I think I sort of exagerated a bit with the weekly 6 hour binge session - its more like 2-3 times a month. Still not good though, I know. Although I have cut down and I am continuing to do so.

Right - off to read the msnbc report now - something to depress myself with on an otherwise lovely Sunday morning.

[Tolley]

As you get oldder and your testosterone starts dropping off then it is inevitable that you will get thicker around the midriff.

YOu have to be extemely vigilant with diet and exercise to keep the fat in check. I was a 30 inch waist when i wss in my twenties but into my mid forties that increased to 36 and into my fifties now i am 37 inch.

I have a sedentary job but i eat quite well and am a regular exerciser. If i was really focussed I could lose weight and exercise more but there is a thing called quality of life as well. How much do you want to forgo to lose that weight.

I am in good health no medical conditions whatsoever so I am content to be a little overweight.

What is the point of a six pack anyway?

Edited March 4, 2012 by Tolley

[robblok]

The point it it looks good on someone, girls seem to like it a lot too. For me it would be a nice goal to reach even though im in my late 30's.

You are right about quality of life i have to really put in an effort to get in shape. Diet, exercise 7 times a week. It does seriously deplete some of my time. But anything you want will cut in your time. You just have to find a way to do things you like for exercise.

[tropo]

If i was really focussed I could lose weight and exercise more but there is a thing called quality of life as well. How much do you want to forgo to lose that weight.

I go to the gym nearly everyday. I exercise every day. Sometimes I go to gym twice in a day.

For me, having a good workout IS quality of life. I've tried it both ways so I can make a direct comparison. I've gone months without gym or exercise. Last year I managed to go 7 months without gym. I definitely experience a better quality of life when I'm active.

I have a better appetite. I can eat more without putting on weight when I'm training hard - it's a win-win situation. Sure, I stay away from crap food but I replace it with high quality, very tasty, nutritious food.

Not drinking alcohol is no sacrifice - I've never done it. I just don't understand the concept of drinking toxins in the name of fun.

Edited March 4, 2012 by tropo

[robblok]

I have gone without training for periods in my life too. It meant i had more time for other things. However i also got stressed and irritable, i think its because i need to do some physical exercise to get rid of some energy.

I do like drinking once in a while however now that i am training hard i have no mood for it. Food.. there are some foods that are not good for me that i like. However you can cheat a little bit sometimes. I love swensons icecream and i haven't had that for 2 months now.

But i think its all about setting priorities, and there is no question about it someone who works out regularly will have a lot better quality of life when they are older. My dad does a lot of biking and he is in great shape (much too fat but good stamina). Mom does not do a thing and is constantly winded and basically has many problems.

I can also imagine having great stamina and muscles will help you in the sack and staying hard longer. It all has to do with blood flow you know. That is why girls like athletes more then other people.. besides of course the difference in looks.

Edited March 4, 2012 by robblok

[Tolley]

I am into exercise and staying fit and healthy but there are degrees. I would say working out everyday is too much especiallly for older guys. You need to get rest as well otherewise you burn out.

Men need hard physical exercise but not necessarily everyday. As for six packs and having big biceps and the like I was never that insecure that i needed to do that.

[robblok]

I am into exercise and staying fit and healthy but there are degrees. I would say working out everyday is too much especiallly for older guys. You need to get rest as well otherewise you burn out.

Men need hard physical exercise but not necessarily everyday. As for six packs and having big biceps and the like I was never that insecure that i needed to do that.

I just like to have it, biceps and body i have already but never had a good six pac. It would be an accomplishment. Anyway i just work out hard with weights 3 times a week. and 4 times a week cardio. Working out every day with weights would indeed be far too much.

[tropo]

I am into exercise and staying fit and healthy but there are degrees. I would say working out everyday is too much especiallly for older guys. You need to get rest as well otherewise you burn out.

Men need hard physical exercise but not necessarily everyday. As for six packs and having big biceps and the like I was never that insecure that i needed to do that.

Regarding burning out - I started training 36 years ago and train harder today than I did 36 years ago, so how does that fit in with your burnout theory? It becomes a part of your life - it's enjoyable to push the body in the gym.

So you have a theory that wanting a six pack and big biceps is a result of insecurity? My theory is that perhaps you don't have the drive and energy to build a good physique and that's your excuse. One thing is for sure - building an ugly, fat body is very easy.

In reality, a good physique requires a lot more than big biceps and a 6-pack. It requires a balance of many body parts which requires a lot of dedication. I'd put big biceps down on the list. Shoulders are first.

[tropo]

I am into exercise and staying fit and healthy but there are degrees. I would say working out everyday is too much especiallly for older guys. You need to get rest as well otherewise you burn out.

Men need hard physical exercise but not necessarily everyday. As for six packs and having big biceps and the like I was never that insecure that i needed to do that.

I just like to have it, biceps and body i have already but never had a good six pac. It would be an accomplishment. Anyway i just work out hard with weights 3 times a week. and 4 times a week cardio. Working out every day with weights would indeed be far too much.

Perhaps people thought that when I said I go to the gym NEARLY everyday they thought I trained with weights everyday.

I don't have an exact days per week rule. I train body parts every 5, 6 or 7 days depending on how I feel. I take no notice of the calendar week. I monitor how my body feels and adjust accordingly with a day or two of rest or switch over for cardio or a different type of cardio. If you've been doing it long enough you get to know when you need to rest. Sometimes if I train heavier I'll reduce the frequency. If I train light I can increase it. I will never train a muscle which is still sore from a previous session.

Edited March 4, 2012 by tropo

[robblok]

@ttropo,

Its good to listen to your body, i do have some form of set routine but i change it if i feel i need more rest. I would love to have a bit more HIT as cardio but i already know that once i start doing that too much combined with training and low calorie diet it will lead to problems.

I think there is nobody except maybe people filled with steriods that train 7 days a weak heavy with weights. Anyway good luck with your routine, you seem to have the consistency thing down to it. I seem to have some sort of disaster every year.

[tropo]

I would love to have a bit more HIT as cardio but i already know that once i start doing that too much combined with training and low calorie diet it will lead to problems.

I use HIIT cardio with caution too. Usually 3 times per week at most. The other workouts will be "steady-state" cardio.

Do you monitor your heart rate closely during cardio? There are degrees of HIIT. For example, one day I may aim for a target of low 160's (my max using the old 220 - age formula is 168) - that's a day where I go full out. On other days I may aim for low 150's which is less intense and yet on other days I may feel 140's are high enough. You will also find that as you get fitter it takes a lot more effort to get the heart rate into the high numbers which will also depend on what equipment you are using. I find it very difficult to get my HR over 140 on a rowing machine, but on the Cybex Arc trainer it's easier.

Also, you can vary your HIIT cycles and rest periods between them. Some days you may want to do more high intensity bursts and on other days, less. Some days I may do the HIIT for 20 mins and then a further 20 mins on steady state, keeping the HR in the mid 130's.

Edited March 5, 2012 by tropo

[robblok]

I dont monitor my heart rate anymore. When I do HIT i go full out. I got a HIT timer and i like it. But i need to build more stamina. Also i really have to be careful because i don't over do it as i really think i want to keep it good on the long run. I am not interested in going fast and burning out.

[corkman]

The best workout for fitness, in my opinion, is interval training. 2mins jogging - 1min fast running and repeat for as long as you can keep it up. I think interval workouts are particularily good if you don't have hours to workout.

Reading back and taking stock, I like this interval training idea. If I do a circuit around my muban its about 3.2km. It takes me about 20-30 mins to complete that. I jog / run as far as I can, then slow to walking pace to catch my breath, then run again, etc. I probably end up walking about 1km of the distance.

This may seem a silly question, but should I:

(1) keep up the current circuit until I can jog / run all the way, then step up sections to run and slow to a jog - OR -

(2) get started with bouts of fast running, integrated into my current regime?

[tropo]

The best workout for fitness, in my opinion, is interval training. 2mins jogging - 1min fast running and repeat for as long as you can keep it up. I think interval workouts are particularily good if you don't have hours to workout.

Reading back and taking stock, I like this interval training idea. If I do a circuit around my muban its about 3.2km. It takes me about 20-30 mins to complete that. I jog / run as far as I can, then slow to walking pace to catch my breath, then run again, etc. I probably end up walking about 1km of the distance.

This may seem a silly question, but should I:

(1) keep up the current circuit until I can jog / run all the way, then step up sections to run and slow to a jog - OR -

(2) get started with bouts of fast running, integrated into my current regime?

I don't run, so you'll have to use your imagination as to how you can adapt the HIIT to running.

It is not an exact science regarding how much time to spend full out sprinting and how much time to rest but here a basic idea of how I do it on a machine at the gym - the Cybex Arc Trainer.

You absolutely have to monitor your heart rate with this type of training. If you don't, you'll be running around like a headless chicken, having absolutely no idea of how you're going and what improvements you are making. Perceived exertion is useless as it varies so much from day to day, week to week and changes as you get fitter.

First calculate your maximum HR. You can use the archaic method of 220 minus your age, or preferably a more sophisticated method such as the Karvonen Formula which takes into consideration your fitness level. You can read about it here:

http://www.sportfit....obic_krvnn.html

OK, now you decide how many cycles of high intensity work you want to do. I do about 8 - 10 cycles. The harder you go the less cycles you'll be able to do - basically you'll be too f****d to do much more if you're really hitting it hard.

After a good warm-up, (10 minutes would be ideal - it takes time to get the body ready for full-out exertion) do your high intensity in bursts of 30 seconds. Go for your pre-determined HR level, then go slow until your HR comes down to a predetermined level. For example (this will vary depending on your age and target), I would aim for high 150's during the 30 second burst, then lay off until the heart rate gets back into the 120's then take off again. This typically would mean a 30 second burst with a 1 minute "rest" at a slow rate. If the heart rate doesn't get down to the 120's within the minute "rest" I will wait until it does. The fitter you get the faster your heart rate will slow down but on the other hand, the fitter you get the harder you will drive your HI cycle.

A pretty convenient cycle would be a 30 second burst followed by a 90 second "rest" therefore completing a cycle in 2 minutes. Cool down for at least 5 minutes at the end of the last cycle and you have a 35 minute workout in total including the 10 minute warm-up. When you are starting off and your not fit you may want to reduce the number of cycles of HI. Also you may want to reduce your HR target.

Of course you could also lower the intensity of the burst by making it longer i.e. 60 seconds instead of 30 seconds.

For older people or really unfit people I would suggest going to the hospital for full check-up and stress test.

Edited March 5, 2012 by tropo

[Tolley]

Playing squash is a bit like interval training which i have been doing for many years. Heart rate can sit on 160 for quite a long time. Of course it does depend on the level of play but good squash players really get a great aerobic and anerobic workout.

[Tolley]

I am into exercise and staying fit and healthy but there are degrees. I would say working out everyday is too much especiallly for older guys. You need to get rest as well otherewise you burn out.

Men need hard physical exercise but not necessarily everyday. As for six packs and having big biceps and the like I was never that insecure that i needed to do that.

I just like to have it, biceps and body i have already but never had a good six pac. It would be an accomplishment. Anyway i just work out hard with weights 3 times a week. and 4 times a week cardio. Working out every day with weights would indeed be far too much.

Perhaps people thought that when I said I go to the gym NEARLY everyday they thought I trained with weights everyday.

I don't have an exact days per week rule. I train body parts every 5, 6 or 7 days depending on how I feel. I take no notice of the calendar week. I monitor how my body feels and adjust accordingly with a day or two of rest or switch over for cardio or a different type of cardio. If you've been doing it long enough you get to know when you need to rest. Sometimes if I train heavier I'll reduce the frequency. If I train light I can increase it. I will never train a muscle which is still sore from a previous session.

Okay thought you were saying you did weights everyday. I do the much the same as you in a way as I go hard if i feel good and then rest if i dont. Listen to your body is a key for me.

[tropo]

Okay thought you were saying you did weights everyday. I do the much the same as you in a way as I go hard if i feel good and then rest if i dont. Listen to your body is a key for me.

I should have mentioned it before. I pay more attention to joint health than muscle fatigue. They take longer to recover than muscles... so, for example, I would consider how many times over a week I've hit the shoulder joint as a whole, which is hit nearly every time you pick up a weight. Joint injuries are the main cause of time out.

[tropo]

Okay thought you were saying you did weights everyday.

I just wanted to qualify this statement "weights everyday".

"Doing weights" is an extremely broad activity encompassing thousands of different types of programs. Yes, I could "do weights" everyday quite safely, but that depends entirely on exactly what I'm doing. If I was training like Robblok where the focus was on strength development, 3 x per week would be more than I could handle if the weights were continuously increasing.

Right now my focus is on getting a leaner physique. I want to burn as many calories per week as I can while maintaining my muscle mass. I'm not focusing on strength right now although I do see a moderate increase from week to week. What I don't want to do is get weaker. That's where rest and recovery becomes very important.

Edited March 5, 2012 by tropo

[robblok]

Okay thought you were saying you did weights everyday.

I just wanted to qualify this statement "weights everyday".

"Doing weights" is an extremely broad activity encompassing thousands of different types of programs. Yes, I could "do weights" everyday quite safely, but that depends entirely on exactly what I'm doing. If I was training like Robblok where the focus was on strength development, 3 x per week would be more than I could handle if the weights were continuously increasing.

Right now my focus is on getting a leaner physique. I want to burn as many calories per week as I can while maintaining my muscle mass. I'm not focusing on strength right now although I do see a moderate increase from week to week. What I don't want to do is get weaker. That's where rest and recovery becomes very important.

First off im not really after strength but i realize this program does aim at it. But i have build more muscle mass with this program then i have with other programs. I too want to get lean at the moment. I do that by diet and cardio. I also did not want to loose too much strength while getting lean.

I have tried many programs and this one seems to work. It must be the constant increase in weights. I like this program but other programs were fun too but less demanding.

[Ijustwannateach]

Something that I don't see covered as much in the above material is the issue of fat *distribution*. The problem with exercising/dieting for a flat stomach is that not all men have the same distribution of their fat cells.

A brief explanation: fat cells do not normally multiply in order for more fat to exist (to be stored). They simply get BIGGER. As a result, the fatter you are, the bigger those fat cells are, wherever they started out. In many men, there is a large population in a kind of girdle around the abdomen (which becomes the spare tire). The greater the percentage of cells that are there at the start, the larger the percentage of ALL your fat that will be stored there.

Unfortunately, it doesn't matter where you exercise your body- fat is not localised in its use or in its storage. All fat goes in relatively equal distribution to all of the relevant cell areas, and the energy derived from it comes in relatively equal distribution FROM all of the relevant areas. That means that it doesn't matter how much you exercise a particular area, you only lose fat as you lose fat in ALL areas. If most of your fat is stored around your stomach, it could mean that you have to lose an unrealistic amount of fat to get the 'six pack look'. In fact, you can have a perfectly muscular six pack and not look like it at all, if your fat sufficiently covers it.

As a result, it may be unrealistic for some men to have the 'athletic look' in respect to the stomach, unless they are willing to achieve almost impractically low levels of body fat.

[tropo]

Something that I don't see covered as much in the above material is the issue of fat *distribution*. The problem with exercising/dieting for a flat stomach is that not all men have the same distribution of their fat cells.

A brief explanation: fat cells do not normally multiply in order for more fat to exist (to be stored). They simply get BIGGER. As a result, the fatter you are, the bigger those fat cells are, wherever they started out. In many men, there is a large population in a kind of girdle around the abdomen (which becomes the spare tire). The greater the percentage of cells that are there at the start, the larger the percentage of ALL your fat that will be stored there.

Unfortunately, it doesn't matter where you exercise your body- fat is not localised in its use or in its storage. All fat goes in relatively equal distribution to all of the relevant cell areas, and the energy derived from it comes in relatively equal distribution FROM all of the relevant areas. That means that it doesn't matter how much you exercise a particular area, you only lose fat as you lose fat in ALL areas. If most of your fat is stored around your stomach, it could mean that you have to lose an unrealistic amount of fat to get the 'six pack look'. In fact, you can have a perfectly muscular six pack and not look like it at all, if your fat sufficiently covers it.

As a result, it may be unrealistic for some men to have the 'athletic look' in respect to the stomach, unless they are willing to achieve almost impractically low levels of body fat.

I went into painstaking detail in post #9 to discuss the distribution of sub-cutaneous fat vs visceral fat. When in my 20's I had a small 32 inch waist with a 6 pack. In my 50's I could sport a 6-pack with a 40+ inch waist. What are the additional 8 inches of waist girth? Visceral fat. This was proven by using accurate fat testing methods.

When people age they start to accumulate visceral fat which will be a totally different fat distribution compared to a young person, therefore it is pretty obvious that fat distribution does alter throughout your life. I can say with certainty that the visceral fat does not disappear proportionately with the sub-cutaneous fat. There are different processes involved, one of which I believe is insulin resistance.

I did know a female who had a well-defined six-pack yet couldn't move the fat from her behind. I believe that sometimes a person loses the ability to move fat from a particular area - the fat seems to stagnate and just cannot move even when all the other fat has disappeared. It would seem the fat store has separated itself from the body and is no longer assessable - this is where liposuction may be a useful tool of last resort.

Edited March 5, 2012 by tropo