how to lose the lower abs fat.

[djfaz]

does any one have suggestions on how to lose the lower abs and build lean muscles?

i am currently building muscles for a year now, i am seeing results in my strength and muscle size but the lower abs is the problem.

[runnergirl318]

Abs are built in the kitchen!  Its all in what you eat.  And keep in mind not all calories are created equally. No sugar!!! No empty carbs!

Lean protein and veggies!!! 

[Ukase]

The only way I know of to reduce the fat from a specific area is liposuction - which I would discourage anyone from doing - because without a change of habits - whatever put it there once will put it there again.

The sad truth is that the only way to lose stomach flab is to increase your caloric burn and/or decrease your caloric intake.

That's a very broad stroke, though. Losing weight is very simple, from a mathmatical perspective. From a realistic perspective, though, what people really are saying is they want to lose fat. Losing fat and only fat is very hard to do. In fact, I don't think 90% of the people could lose ONLY fat. There may be some that are genetically pre-disposed to do so, but they probably see no need in using a FitBit to help them lose weight.

To gain muscle mass, you have to identify your average day's metabolic rate. Let's say the ol' Fitbit shows that you're burning 2500 calories a day.

Well, if you aim at nothing, you'll hit it. So - you need a goal to go with that tidbit of info. You want to gain 1 pound of muscle a week. So, you have to eat 3000 calories a day - take in 500 calories more than what you burn so your body has the material to build muscle. In short, you cannot build muscle without adding some fat. At least, this is what the bodybuilders tell me. Perhaps they don't know everything. Regardless, the science behind which calories to ingest, when to eat them, the exercises that have to be done - it really is a science and a couple of searches for the right way for you - the individual - to reach that goal is very complex. There doesn't seem to be a leading authority on how to do this. Some folks are trying to sell stuff, others mean well but really only know about their experience. What may work for them may not work for you.

 I would suggest you try to increase your activity level, while holding on to as much lean mass as you can. Watch what you eat. Identify your body type and figure out what your macronutrient guidelines should be. Then plot out your diet, trying to reach those magic numbers. It's a tough thing to do. Very annoying because the information out there is sketchy. 12 eggs in a carton and each one is different. So, you have to weigh everything.

Hmm...maybe liposuction is a better idea....j/k!

[JenniLacey]

It's not possible to target fat loss. It comes off where it is genetically predetermined to come off. In order to lose your belly, you have to reduce your overall body fat percentage by losing weight and maintaining lean muscle while losing weight through a full body strength training program. Once you've reduced your  BF%, you can concentrate on building muscle by eating at a slight calorie surplus, continuing to strength training and gaining weight (hopefullly mostly in the form of lean muscle). A few cycles like this should get you to where you want to be with BF% vs. LBM.

[SunsetRunner]

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@djfaz wrote:

does any one have suggestions on how to lose the lower abs and build lean muscles?

i am currently building muscles for a year now, i am seeing results in my strength and muscle size but the lower abs is the problem.

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As others have stated, it is not possible to only lose weight/fat from one specific area of your body.  As you workout and get healthier you have no control over where the fat will shed off from.  Personally, I lost the most around my chest to start with, then my belly fat started to come off.

[dnourie]

While it's not possible to target belly fat specifically, it is good to keep your stomach muscles fit and strong. I recommend pilates. At first I couldn't even do the exercises, and now I can. I'm notice my stomach muscles are getting strong, which protects my lower back, and now my stomach muscles are pulling in rather than slouching out.

Strength training is super important while dieting and exercising. Lean muscle raises metabolosim, and I just feel so much better. I'm enjoying pilates now.

[Drewerd]

Cardio, push ups, planks, pull ups, and eat protein/vegetables/fruit!

[AlexandraM]

Like others have said, losing belly fat has a lot to do with diet. Cleaning up what you eat can help tremendously in conjunction with exercize. You can do as many crunches and planks physically possible but you won't see results unless your diet is right. In my experience, cutting down on excess salt, dairy, sugar and alcohol helped with lower belly bloat. 

[dnourie]

I'm losing fairly evening all over, which is fine with me. I'm down 21 pounds now! I'm in older clothes I had tossed to the back of the closet. I feel so much better too. I have more energy, and just feel better overall. Another 20 pounds to go

I'm doing at least 5 miles on the treadmill daily, and every evening I do a combo of yoga, pilates, and dumbell workouts. I'm making sure I always burn more than 500 calories than I eat, and I don't eat over 1400 a day.

[meaty64 · Accepted solution]

 1st is just plain lose body fat, but secondly do abdominal exercises everyday and make them aerobically active. That means motion not static crunches. Example: Standing straight, lift alternate knee to elbow and then change to other leg, doing reps of counting to 24.   Example:  Lay flat on floor, back pressed down (no arch), legs up, drop to the count of 4, pull knees in, legs up and again, until exhausted while still maintaining form.  On any ab exercise MAKE sure you have your abs sucked in, otherwise you are exasperbating the problem...a poof below the waist!

I know this works!  I have had abdominal surgery twice in my life, cutting abdominal muscle tissue and today at 65 have a strong flat stomach.  See women at the gym everyday, slender, exercising, but the pouchy thing.

[Hats26]

Yeah I am struggling to lose belly fat. I've just got back from run club, the focus was on resistance bands, which I love. A friend of mine tonight said that she felt running wasn't helping her to lose fat so she has begun to do more weights. I on the other hand am the opposite, finding weights easier than running, but that is due to my confidence/style of running. I guess the main thing is to try out all the suggestions from the above post and go with the flow.. noting how much you've done the exercises is helpful as well, so you can measure the amount of exercises/see the progress. At the end of the day it will just take time. 

[meaty64]

Cardio like running is going to reduce body fat and lots of repetitive action with low weight will tone everything even abs.   This is the reason in gyms ellipitical trainers using arms, rowing machines, etc. are working the abs while the arms and legs are fully engaged.  Get the whole body in on the action and I promise those abs will stretch, strenghten, and the fat cells will shrink. (You do realize that once they are there they never disappear...just shrink!)

PERSEVERE!