1st post here we go!

**luisfigo_benfic** · 01-30-2006, 07:19 PM

Ive been in the sport for 3 years now so im not new to it, Ive had my ups and downs also but i feel pretty good rite now I have about 12 BF however its all around the waist. i know i cant just target that area so im looking for sugestions for defenition and maybe the lower chest also..
currently supp. on creatine, tribex, and energy booster

Cool!

Figo

**TJ Cline** · 01-30-2006, 07:33 PM

Originally Posted by luisfigo_benfic

Ive been in the sport for 3 years now so im not new to it, Ive had my ups and downs also but i feel pretty good rite now I have about 12 BF however its all around the waist. i know i cant just target that area so im looking for sugestions for defenition and maybe the lower chest also..
currently supp. on creatine, tribex, and energy booster

Cool!

Figo

Only thing you can do is lose fat......deit or cardio...or both

If you have the cash you also could get lipo..

**Squaggleboggin** · 01-30-2006, 07:35 PM

Welcome to IM. Some members are best ignored (in other words, don't run away just because of a few people).

Definition and BF are all about your diet. I suggest you check out the diet and nutrition section first and foremost. Cardio can definitely help burn extra calories, but a caloric deficit is probably the easiest way to go. I'm sure you do have some knowledge of nutrition though.

Another option instead of cardio is ciricuit training. It's something a lot of people find much more enjoyable than cardio and is always a good option to get the heart rate up. Other things include farmers walks and basically anything where you have to carry something for a distance. I think people underestimate these as ways to get the heart rate elevated, but they can be a fun thing to throw in once in a while just for a different workout. Good luck, my friend.

**PWGriffin** · 01-31-2006, 12:21 PM

Alright, I give up.....WTF is a farmers walk????

**zapedy** · 01-31-2006, 04:38 PM

yer i keep reading that thinkin...wtf??

**Duncans Donuts** · 01-31-2006, 04:42 PM

To lose fat HIIT is a great method..and of course diet, although I've personally found that the harsher the HIIT is the less dramatic your dieting needs to be (i usually operate in a 500-750 calorie deficit but worry less about the foods I eat)

**FenderBender** · 01-31-2006, 06:08 PM

Originally Posted by Squaggleboggin

Another option instead of cardio is ciricuit training. It's something a lot of people find much more enjoyable than cardio and is always a good option to get the heart rate up. Other things include farmers walks and basically anything where you have to carry something for a distance. I think people underestimate these as ways to get the heart rate elevated, but they can be a fun thing to throw in once in a while just for a different workout. Good luck, my friend.

+1

I find doing circuits of basic movments that employ your whole body to be very very effective for fat loss....and as an added bonus I always come back stronger after doing 2-3 weeks

One of my favorites is called the gauntlet:

10 t-stab push ups or claping pushups
10 wide grip pullups
10 squat-thrust+ medball press (do the movement and then press a 20# ball overhead)
10 dips
10 lunges each leg
no rest just right into next exercise

Then 9 of every thing, 8,7,6.....1

If your very motivated then work your way back up to 10

I do this 3 days a week with 3 days of other functional, and with good diet will lean you right out.

Must stress Diet Diet Diet is most important....Or no amount of exercise will give you the results you want.

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