Losing lower Belly pouch and Love Handles?

[Zain786]

I am around 5.9 ft tall, my body weight is now 130.073lb or 59kg, I used to be 25% Body Fat and am now at around 10 - 13%...I train 5 days a week, I train three days on weights lifting heavy doing exercises such as bent over barbell row, bench press, deadlifts, Kettle Bell squat,Hammer curls, goblet squat...the works...I lift HEAVY and my rep range is usually 3 sets of 6 to 8...my body has undergone a huge transformation and I my arms are toned up completely along with my upper body (chest) and legs.

The problem is that I still have a little bit of a pouch on my lower belly and also love handles, I need this to go away ASAP, I just cannot stand them anymore....I have been doing cardio recently which includes HIT training so im doing 20 secs on treadmill as fast as i can at a speed of around 17 - 18MPH, 3KM on the Bicycle machine and then 1000m sprint on the rower machine...My cardio is around twice a week along with three days weights..I feel very strong and muscular but am losing motivation due to my POUCH and LOVE HANDLES...my NUTRITION is very good..I eat oats in the morning along with a protein shake (Matrix Anabolic), for snacks I tend to eat a Bannana or Apple, for lunch it is usually grilled chicken and brocolli...my diet is good and my protein intake is high at around 150 grams...I try to drink a litre of water a day...I am at university so its hard to keep on drinking water constantly but im doing the best i can, I eat no JUNK FOOD and if i do it will be once a month but generally no...i do ab exercises and what not...crunches, twists, hanging leg raises...

HOW DO I GET RID OF IT, IS IT A WAITING GAME OR AM I DESTINED TO HAVE A LOWER POUCH AND LOVE HANDLES..IS IT A GENETIC THING...MY DAD IS FAT BUT MY BROTHER IS NATURALLY LEAN AND EATS ALL THE JUNK AND DOES NOT GET FAT...WHAT SHALL I DO, CALL IT QUITS OR MAINTAIN WHAT I AM DOING????...I NEED HELP ASAP!

Thanks

[rampant]

Focus on the cardio, squat jumps / burpees / more core excersizes and ab work.

[P.4.P.G.O.A.T.]

Put yourself on a HIIT and Tabata routine for six weeks. Focus on exercises that target the core done at a pace that is from a cardiovascular standpoint, high intensity. Jumping squats and lunges, burpees, mountain climbers, etc.

[joew123]

I did P90x, and Insanity, i'm in construction. I figured doing both of them back to back would get rid of them, plus construction. Probably would of if my diet was better. I ditched those and do my own routines now. So for the past year they slowly have gotten better. But diet is key, I learned that the hard way. I now do ab work 2 times a week. It was three but Saturdays are going to be HIIT and heavy bag training now. But everyday i work my abs really. Focus on your midsection. An ab roller, and weighted sit ups and hanging leg raises make a huge difference.

[viru§™]

You'll lose fat in certain areas (no you can't choose where). Some areas the fat will burn away, others will take weeks to see a noticeable difference. Everybody will see different results at different times in different areas of the body. Take your time, make your workouts intense and it'll go soon enough.

p.s. You don't lift "HEAVY" at 6-8 reps... "HEAVY" would be max effort training.

[joew123]

Originally Posted by viru§™

You'll lose fat in certain areas (no you can't choose where). Some areas the fat will burn away, others will take weeks to see a noticeable difference. Everybody will see different results at different times in different areas of the body. Take your time, make your workouts intense and it'll go soon enough.

p.s. You don't lift "HEAVY" at 6-8 reps... "HEAVY" would be max effort training.

100% true, but i figured dedicating 2 days a week (used to be three) to core work would be a good idea. So far i'm seeing a difference. I don't train for aesthetics at all, but i've been fat my whole life, i just want my belly and man tits gone, and they almost are. Plus my back pain has gotten way better. So for people who just have that little bit left like i do, even though you can't spot reduce, its still a great idea to work them a little harder i think. I know you said your diet is good and i believe you, but diet really is key. I'm the same height as you, maybe a little taller, i'm guessing you have a belly still is because your 130lbs. Try bulking a little bit, then cutting. When you cut you should be cutting the fat and retaining the muscle.

[Emeritus]

I am of broad build and always carried extra weight around my mid section until recently....I have been doing alot of cardio - running and skipping and found the weight dropping off.

I kind of reached a plateau where I wouldn't lose any more so I change my diet and found that over the next few weeks I lost more.

Ive read abs are made in the kitchen and I beleive that is true.....look to you diet to make changes, cut out sugar, cut out pop/fizzy drinks, cut out chocolate etc etc eat healthier foods like oats porridge for breakfast eat alot of vegatables and it will happen.

[bballchump11]

go to bodybuilding.com's forum. They specialize in this stuff

[Theron]

When people lose fat they loose it all over so just keep ding the cardio step it up a bit longer runs at a higher pace sprints ect