Slimming down waist

[Daniil]

I think I'm fat. How do I decrease my waist size, assuming I want to keep everything else about the size it is now? Thanks!

[startinfromscratch]

post pics

[Daniil]

Ha-ha-ha why?

[startinfromscratch]

cos you say your fat, thats not gonna much of a response cos it doesnt tell us much! post up pics, garuntee you thetlll be better than my first ones! (and many others!) :pfft:

Pics so the exp people can give you advice for you/your body makeup..

[Daniil]

I'm not reasy for that yet

Let's just say that I can see six of my upper abs but not lower two. But I can feel them with fingers, which I guess means they're there covered with a layer of fat.

[Lamborghinilova]

I'm not reasy for that yet

Let's just say that I can see six of my upper abs but not lower two. But I can feel them with fingers, which I guess means they're there covered with a layer of fat.

You are not fat.

But we need more info then that.

What does your programme look like?

Age, BF%?

Diet?

[biggurl27]

:roll: fat is seeing no abs and having nice rolls like me :shifty: You have abs showing so at a guess you could be sitting about 15% BF. If you want leaner abs clean up your diet a bit and add cardio to the equation.

[Daniil]

biggurl27, what is "rolls"?

You are not fat.

But we need more info then that.

What does your programme look like?

Age, BF%?

Diet?

Sorry but I don't know my body fat percentage. Never in my life I was worried about being fat until now. I guess the mass gainer powder I used to take is to blame :twisted:

I train six times a week, doing abs every day. Mostly I do reverse crunches to concentrate on the lower abs. I really want to have an eight-pack, not just six-pack. Or at least seven-pack (get separation).

Every day I eat half a kilogramm of meat, three eggs, some bread, sometimes rice, vegetables, and drink about a litre of milk. Sometimes I drink that mass gaining powder.

Oh and I'm 18. By the way, I almost don't do cardio at all. Could that be the reason?

Thanks.

[biggurl27]

haha rolls is when you are a bit of a pork chop and you sit down and instead of a flat stomach you have a nice bicycle tyre

Don't train abs everyday, they need rest as well as any other bodypart, every 2nd-3rd day is suggested. Over training abs doesn't improve them, diet/cardio bring them out.

If you are having the mass gainer and bread and extra carbs you will carry a little fat, which you have. You could try cutting out the bread/mass gainer and/or do 3 sessions of cardio per week to drop a couple % of BF.

[fudoc5]

if you can see veins on ur arms,then your less than 18% bf.read that in menshealth mag :wink:

[Daniil]

Thanks biggurl27, will implement cardio into my routines.

[agent86]

This is a question that is too simplistic. You must have a reference as to how much fat you are carrying. You need skinfold measurements at least of your abs. Then it is not just a matter of doing more cardio, it is about your whole eating and training regime.

If it was that easy we would all be lean and big.

To lose fat calories in versus calories out is the formula and no amount of cardio will burn the fat if you are eating surplus calories.

You need to sort out your maintenance calories and then cut back to lose fat. Then the protein intake and training has to be sorted out.

Many people don't have a reference to start with.You need to:

Measure all your parts-chest,arms,quads,calves. Write them down.

Weigh yourself.Write this down.

Get some skinfolds done.Write them down.

You now have a reference to see what works at building muscle or losing fat. So many people don't have a clue how they are progressing because they are subjective and don't have facts.

I measure the skinfold on my abs with some cheap plastic calipers that you can get from bodybuilding.com. If my skinfold gets above 10mm then it is time to do a cut or at least watch my diet.

[Small]

if u have these mean abs whyy are u afraid to post pics?

[Daniil]

agent86, I take measurement of my body parts on monthly basis, thanks. It's just the body fat that I never took seriously. I guess I eat too much or don't burn enough calories. I measured my skinfold in the area I'm concerned with and it's 11 mm, I guess it's time to take measures.

Small, when did I say I have mean abs? Let's just say I have my reasons for not posting pictures. I also don't have a camera but you probably won't believe that

[Small]

Small, when did I say I have mean abs? Let's just say I have my reasons for not posting pictures.

Let's just say that I can see six of my upper abs but not lower two. But I can feel them with fingers, which I guess means they're there covered with a layer of fat.

[Daniil]

Ha-ha, nice one, but I don't think it means I have mean abs.

[1day]

Let's just say that I can see six of my upper abs but not lower two.

:^o .......think u shud be giving ,not asking for advice if this is the case :wink:

[Chris Chase]

Let's just say that I can see six of my upper abs but not lower two.

:^o .......think u shud be giving ,not asking for advice if this is the case :wink:

Not only are you reasonably lean but you have more ab's than everyone else! Why do you want to be leaner than you are now? do you have a contest? or photo shoot or wedding or what? If you are not a genetically lean person in the first place then trying to be too lean in the off season will mean that you are not eating enough to get decent gains. however if you want to loose more fat there is no secret as to how just eat less carbs, do more cardio or take more fat burning substances or of course do all 3

[Truds]

Once you're down to a certain BF percentage, genetically your waist will only ever be a certain size, you can't make your waist smaller - but you can make it 'look' smaller. I'm assuming if you want a smaller waist it's for a competition? Work on bringing your lats up so the width is better. Stop doing any isolation oblique work as that will make your waist thicker.

[Daniil]

1day, I'm not lying, I just thought that seeing all eight "squares" is normal and that seeing only six means you're fat.

Chris Chase and Truds, thank you very much, you helped me a lot. And yes, I want to get leaner for a photo shoot.

Today I was told that since I'm gaining mass I must not worry about the abs yet, but think of defining abs a bit later. Thanks to everyone for responses though, was great to learn new stuff.

[1day]

1day, I'm not lying, I just thought that seeing all eight "squares" is normal and that seeing only six means you're fat.

mabe not, but i find it hard to beleve that ur moaning about 'im only able to see six', wen alot of girls(even wen commpeting) dont show much abs. + depends on how hi ur top 1s are as to whether u will see the bottom 2 anways as some body types can not display all.

[Daniil]

Yeah after some research I concluded that some people just can't make the bottom two become visible no matter how hard they try.

[Lamborghinilova]

1day, I'm not lying, I just thought that seeing all eight "squares" is normal and that seeing only six means you're fat.

So you don't want a 6 Pack?

Today I was told that since I'm gaining mass I must not worry about the abs yet, but think of defining abs a bit later. Thanks to everyone for responses though, was great to learn new stuff.

Did we not say we need as much info as possible?

Had you informed us that you were gaining Mass, we probably would've questioned if you were eating enough, and how long you had been gaining mass for if you can still see 6 abs.

It is traditional to gain fat when bulking, some people can lose fat while gaining muscle, but often they are at higher BF%. get to a position where you are happy with the amount of muscle you have, then cut.

When you post asking for advice on cutting, remember to tell as much as possible, and read some of the journals for diets, and if you have some spare money, look at investing in a personal nutritionist.

[Daniil]

Thanks, will keep that in mind.

[Pseudonym]

The other thing to point out is this:

The number of abs you have is genetic. Abs are formed by tendon-like things running across the muscle. When the muscle bulges up in between these tendons, it forms what you think of as an "ab". Obviously, you can't just grow another tendon, so you're stuck with the number of abs you have. All you can do is train them to make them bigger and not hide them with fat.

Dexter Jackson's a good example of this. Look how ripped he is, yet count his abs.