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  1. 10-08-2009, 03:58 PM #1
    aestheticmind
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    Lower Back Fat

    This is driving me crazy! I am getting pretty lean (10-11%) and I am really starting to see my abs. I don't have any areas of substantial fat deposits on my whole body, minus my lower back. I have more fat in my rear love handles than I do the whole rest of my body!

    I do 40min of cardio 5 days a week, and it still wont go away. Any suggestions? I was thinking of trying swimming for cardio, would that help?
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  2. 10-08-2009, 04:45 PM #2
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    xavier_888888
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    How's ur diet like bro?
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  3. 10-09-2009, 12:08 PM #3
    aestheticmind
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    7am - 40min empty stomach cardio

    8.15am - 10 egg whites - 3/4cup oats - 2 cups skim milk - fish oil

    11.30am - 2 scoops blend protein - whole cucumber

    1.30pm - large can tuna - 2 slices whole wheat bread - 20 almonds - flax seed oil

    4.30pm - whole chicken breast

    6.30pm - PreWO - 1 scoop whey - 1/2 cup oats

    7.30pm - PWO - 2 scoops whey - mixed berries - banana

    9pm - chicken, salmon, or lean beef - broccoli or green beans

    supplements : BCAA's - Multivitamin - Glutamine before cardio
    Last edited by aestheticmind; 10-09-2009 at 12:10 PM.
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  4. 10-09-2009, 12:22 PM #4
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    energizer bunny
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    Maybe add cardio after weights for 30 mins aswell.........and maybe even 2 x a day cardio 7 days a week...if the first doesnt work......
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  5. 10-09-2009, 03:03 PM #5
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    Critical Mass
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    I have the same problem. I try to slim down some but it takes time. Diet looks good and youre doing kardio so it will happen eventually. The pros diet for 12-16 weeks,how long how you been dieting?
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  6. 10-09-2009, 03:25 PM #6
    aestheticmind
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    I have been on this diet since the beginning of this year, and I love it! I am steadily growing and losing fat quickly at the same time. And, I can see my abs for the first time in my life!

    It's just weird that almost 100% of the fat i have is on my lower back. I want it gone!!!
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  7. 10-09-2009, 03:26 PM #7
    aestheticmind
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    Quote Originally Posted by energizer bunny View Post
    Maybe add cardio after weights for 30 mins aswell..........
    Doesn't cardio after lifting reduce the effectiveness of the workout? I thought I read that, but I could be wrong.
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  8. 10-10-2009, 12:40 PM #8
    eatrainrest
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    Quote Originally Posted by aestheticmind View Post
    Doesn't cardio after lifting reduce the effectiveness of the workout? I thought I read that, but I could be wrong.
    why would cardio after affect your workout which comes before? i think you have it flipped
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  9. 10-10-2009, 01:07 PM #9
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    zaggahamma
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    Quote Originally Posted by eatrainrest View Post
    why would cardio after affect your workout which comes before? i think you have it flipped
    because you should be eating (right after lifting)...thats the theory
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  10. 10-10-2009, 04:58 PM #10
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    Quote Originally Posted by jpkman View Post
    because you should be eating (right after lifting)...thats the theory
    You can drink a shake after you lift weight/before cardio. You can also drink a shake post cardio. It's not going to make much difference either way.
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  11. 10-10-2009, 01:30 PM #11
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    Quote Originally Posted by aestheticmind View Post
    Doesn't cardio after lifting reduce the effectiveness of the workout? I thought I read that, but I could be wrong.

    nope, post workout cardio is at low intensity, this will keep the body from converting amino acids for energy..

    but the low intensity is very important..
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  12. 10-10-2009, 01:56 PM #12
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    what about this:

    1 Scope Whey before workout + 5-10g Glutamine + Free-form BCAA (Intraworkout drink)

    15 minutes medium intensity cardio pre-workout @ 130-140 HR

    Sip your Free-form BCAA (Intraworkout drink)

    Finish Workout

    Sip your Free-form BCAA (Intraworkout drink)

    15 minutes medium intensity cardio post-workout @ 130-140 HR

    Sip all the rest of your Free-form BCAA (Intraworkout drink)

    Then within 15-20 minutes 2 scopes Whey + 10g Glutamine
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  13. 10-09-2009, 03:45 PM #13
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    i wouldnt of thought so...aslong as you keep it max 30 mins....and at a low intensity...if you really wanted to preserve as much muscle as pos you could take some BCAAs right before cardio then your shake after the cardio........ive read that after weight cardio is an ideal time for fat burning.....ill try and find it......im sure it was off eatrainrest.......
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  14. 10-09-2009, 08:46 PM #14
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    Just keep doing what you doing.
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  15. 10-09-2009, 11:08 PM #15
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    Yeah I lost a lot of weight and that was the last place to go. I would get lean everywhere else but I just kept that little bit of meat around my lower back. stay with it, and it will come off last
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  16. 10-10-2009, 08:21 AM #16
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    Everyone loses body fat in certain places at a slower rate. For me it's the upper back. In order to get the fat off your lower back you'll need to get even leaner. It's your genetics!
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  17. 10-10-2009, 01:11 PM #17
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    I dont think that 20mins of pwo cardio would have much of an effect on gains. As long as you have your shake immediately after your cardio session you should be good.
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  18. 10-10-2009, 03:29 PM #18
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    Quote Originally Posted by SuperLift View Post
    I dont think that 20mins of pwo cardio would have much of an effect on gains. As long as you have your shake immediately after your cardio session you should be good.
    that bout wut i do so good
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  19. 10-10-2009, 02:31 PM #19
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    why the 15 mins before workout?....unless that is your warm up....then 10 mins should be enough ( i do 6 mins high intensity..skipping )
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