Getting rid of the fat pad.

[rivieraman71]

I was curious to how thick my fat pad was so I measured it. 3/4 of an inch of fat pad. Shit, If I lost that it would be one hell of a gain. Let the sit ups begin!

[ithiel]

I think thats "spot reduction" or something. I don't think sit-ups will alone eliminate it. Go for diet and cardio stuff.

[sed266]

Yea its gotta be cardio to reduce fat all over you can't spot reduce.

[rivieraman71]

That's what I thought.

[MoreGains123]

You can also try leaning your diet.

[kmart]

I have the same problem.

You cant spot reduce, but do cadio, eat a bit healthier, and you'll notice some changes in about 2-3weeks, dont lose heart at first, it will be worth it.

Ive been just eating, meats and salads, doesnt matter what kind of meat you have, beef, minced, chicken, lamb. with some salad and you're body loses the fat.
Do your exercises like sit-ups, core work, and exercises ppl do for groin rehab, because it strenghtens the muscles around too.

[Girth Hammer]

if your goals are building muscle and losing that fat pad, focus on the muscle first. Muscle is the cheapest fat burner. Your body retaining muscle burns ton of calories. "you cant paint a house before you build it" meaning why be all ripped without some great muscle to show off as well.

[Girth Hammer]

If your goal isnt to put on any more muscle try doing full body movements. Sit up to lose fat is wasted effort. Your body burns fat as a whole not what you train at the time. full body movements will turn your body into a fat burning furnace.

[REDZULU2003]

Yes everything has been said already like spot reduction being BS and sit-ups not getting rid of fat. Situps are mostly done wrong anyways, you only do 1/4 of the movement to work the abs otherwise you are working different muscles altogether and better exercises exist than the situp for the abs.

I would suggest you start a diet now. Look into Tom Venuto or Chris Aceto even Craig Balantyne as they are great coaches on fat loss plus they know about packing on mass to get that cut look.

Once the diet is sorted out you can than train. Simply put just burn more than you consume and you will lose fat but also makesure you consume extra aminos, vitamins, minerals and protein because you will start to lose muscle otherwise aswell with the fat which you dont really want but will lose alittle muscle anyway, its one of those things when you go on a diet that you will lose some muscle as its unavoidable but you can limit it with a careful addition to the diet.

For exercise you can do the things as mentioned like Girth Hammer says those compound movements will burn shit loads of energy off so things like deadlifts, squats, dips etc will help you and you need not that many. If you need help makeing a routine let me know and I will do one for you.

Add in jogging or brisk walking daily like X3 times as they are GREAT for fat burning with brisk walking being one of the best, better than swimming. You could also incl rowing but it can be VERY gruelling to the system and if fat loss is just your aim than it isnt needed but if you want to really improve cardio endurance and longetivity than it is something to consider.

Buy yourself a skipping rope aswell that is a great simple cardio workout and if you dont like going out around town because of gangs and other shit heads that are about these days than grab yourself a barbell which is heavy, like a 7ft Olympic one or standard one which are approx 10lbs or so in weight, probably less and get into the sqiat position with NO WEIGHT added and do squats non-stop for 20-30 or more minutes.

That is a fucking intense cardio workout my freind and one the British military use in combat zones when they cannot get to the gym, it works to keep them fit. You need no weight as your movement useing all your body is burning tons of energy off ... great simple little trick.

Lots of water drink too mate on the diet. The big think to remember is cutting CARBS as apposed to FAT because fat actually burns fat ... the carbs are the nasties sometimes when you are wanting to lose weight and after your intense cardio sessions do consume your protein shake and other stuff you may add to it because your body will enter a catabolic period especially when cardio is done, which is good for fat loss but it also is very lethal to burning the muslce tissue you have so to limit that you must consume protein and other things such as amino acids to limit the damage.

[rivieraman71]

Thanks guys for all of your input. I bought a dvd a while ago it's called P90X. It's actually 12 dvd's that consist of

1. chest and back
2. plyometrics
3. shoulders & arms
4. yoga x
5. legs and back
6. kenpo x (Whatever the hell that is)
7. x stretch
8. core synergistics
9. chest, shoulders & tricepts
10. back & bicepts
11. cardio x
12. ab ripper x

I did it for about a week and trust me it is intense.

I do need to become more knowledgable when it comes to eating because my diet is poor. I think I need to get use to eating healthy for a good solid week to build a foundation. The diet alone would give me much better erections. My starting stats are 7.5 and thats on a good day. And those days are getting slim to none. I'm lucky I can get it up to 7 anymore.

[TheStick]

Eating a salad with a base of dark leafy greens(spinach,kale- lettuce isn't that great, although you can add some for flavor) and a variety of other veggies(the more colors the better) helps alot. Limit red meat to 2-3 servings per week. Eat poultry and fish for protein and healthy fats. Stay away from refined carbs(sugar and starch) and eat complex carbs from fruits and veggies. The added nutrients does wonders for the body. Exercise, do some cardio but mostly resistance training. A pound of muscle burns 50 calories a day at rest. Putting on some muscle is the best fat burner.

[rivieraman71]

Thanks for the great info Stick!

[Super Man]

i have been curious to this as well. i know there is a fat burner on the market called helios. it is injectable and suppose to be site specific. i was wondering if the mesotherapy they use to remove cellulite on women would help this as well. i got about an inch as well on my fat pad and i have pretty low bf%. i think if you were chubby as a kid you are doomed to keep that pad thru life.

[pnoewbe]

If you research on the internet you will find 100 top coaches saying no more situps and spot exercise is an absolute waste of time and motivation for fat loss and development.

Only one way, they all agree, is whole body weight lifting and eating right three or four times a day, though a meal there might be a rice protein and celery juice shake or a raw egg or a dozen almonds. That much is unanimously agreed on. In this context you might like to go to t-nation or look at Shondelle videos, but if you want to read something try Alvino, Grisafi, Mahler, Boyle, Cosgrove, and really 100 you'll find who describe the same basic method. No situps or crunches, just weights and diet. It's about setting up your hormones so fasting or reducing calories won't do it. Actually at t-nation you'll see too many supplement ads. It's not about supplements either. You have to use your own hormones.

[pnoewbe]

...and then liposuction your pad off

[slutbuster24]

dude my fp is eating at least an inch of my dick.