Cutting bodyfat, think I may have reached a plateau.

patch20

I do rowing and I'm looking for some way to cut down on body fat. I've progressed well strength-wise but can't seem to drop body fat.

So my main question is (and I know this has been discussed time and again over the internet but I'm still unsure as to what advice to follow; free weights? HIIT?) how do I drop my body fat %? I specifically want to lose fat around the abdominal area. I have a "sixpack", what's bothering me is this particular area:

http://need-health.com/images/201011140934051678.jpg

But I would also like to lose bodyfat in my stomach.

This is my routine at the moment:

The gym I go to doesn't have free weights other than dumbells so I use machines only unfortunately.

Stretch for about 10 minutes.
Warm up by cycling 5k or running 2k.

Do 3 sets of 13 reps on each of the following machines:

- Chest press
- Shoulder press
- Lat pulldown
- Leg press
- Leg extension

All at level 8 (8 weights, unsure as to how much each one of them weights exactly)

- Seated ab machine (max weights) also 3 sets of 13.

3 sets of 13 bicep curls with 12.5 kg dumbells.

2 minute plank.

Stretch again.

____________________________


As a separate question for those who will recommend weight lifting to lose body fat:

Why are free weights better than machines? I've read this many times but never found an explanation to it. Thanks.

Hanley

The specifics of your training is largely irrelevant. What do you eat?

patch20

Hanley wrote: »

The specifics of your training is largely irrelevant. What do you eat?

Breakfast: bowl of whole grain cereal/weetabix with skimmed milk
A banana midway through the morning
Lunch: 2 tuna sandwiches made with wholemeal bread (half a can each, 10.3g of protein per slice of bread according to pack, 13.5g of protein in the tuna on each sandwich according to tin) and low fat margarine.
Another fruit/vegetable
Dinner = Lunch

Drink about 2-3 litres of water a day. Protein shake after gym sessions (one scoop of protein powder, 400ml milk, 1 raw egg, 200 ml water).

Mr. Rager

patch20 wrote: »

Breakfast: bowl of whole grain cereal/weetabix with skimmed milk
A banana midway through the morning
Lunch: 2 tuna sandwiches made with wholemeal bread (half a can each, 10.3g of protein per slice of bread according to pack, 13.5g of protein in the tuna on each sandwich according to tin) and low fat margarine.
Another fruit/vegetable
Dinner = Lunch

Drink about 2-3 litres of water a day. Protein shake after gym sessions (one scoop of protein powder, 400ml milk, 1 raw egg, 200 ml water).

:pac:

I reckon that's per every 100g of bread

Vulture

Just two things
One
Please cut out the margarine that stuff is terrible for you even real butter would be ten times better than that. Look up how they make margarine and if you make it as far as the bleaching process without vowing never to eat it again I'd be very suprised.
Two
A six pack is made in the kitchen, low fat diet, slightly less calories than you need every day apply for as long as necessary. You may unfortunatly have one of thoose body types that tend to keep it around the middle. Look at your uncles and grandparents if they got the "belly" odds are you will find it hard to melt the middle. Good luck.

Frogdog

Vulture wrote: »

Two
A six pack is made in the kitchen, low fat diet, slightly less calories than you need every day apply for as long as necessary.

Not true.

SorGan

Frogdog wrote: »

Not true.

why not?

long range shooter

SorGan wrote: »

Frogdog wrote: »

Not true.

why not?

Cause proteins builds the muscle and burns fat,while carbohydrates and fat is needed to keep up the energy.

Mellor

SorGan wrote: »

why not?

Because you don't need to eat a low fat diet to ensure a calorie deficit.
I've eating a deficit when taking in 60% of my calories from fat.

Vulture

Hummm good point. Should have really said a diet with no High Glycemic index foods (Excluding post workout). Was a wee bit lazy writing that post.

finni S

hi, why dont you get some fat burners, zero stims are very good from discount supplements.

SorGan

Mellor wrote: »

Because you don't need to eat a low fat diet to ensure a calorie deficit.
I've eating a deficit when taking in 60% of my calories from fat.

cheers, i agree... but thought frogy was arguing with "A six pack is made in the kitchen"

SorGan

finni S wrote: »

hi, why dont you get some fat burners, zero stims are very good from discount supplements.

cheating!...now yer talking:D

finni S

Oh i dont think of it as cheating, but as a woman i find them great,also craze and cellular c4 are great fat burners, i know they are expensive but then anything cheap is no good, also craze is now available in lemonade flavor it should be easier to take!