SPN

Hey, I just have a couple questions with stuff. I got measured with my body fat on one of those things where you hold the handles and straiten your hands, it said I had 9 percent body fat. Problem is, I can really only see my top 2-4 abs and have a little bit of fat on the lower part of my ab section. I have recently rebuilt my workout to a bunch of tri-sets for a more face paced circuit like full body workout that I will do 3 times a week. On top of that I have also picked up ultimate fighting training. I was wondering how much cardio would you recommend to do and if so would you focus more long like mileage type cardio or shorter sprint like cardio. Also, how long do you think I twill take to achieve these results. I'm 6'0, 175, w/ supposedly 9 percent body fat. Just wondering how much cardio you would do, what you think of the full body workout to boost metabolism and what not. Also I'm not TOO strict on my diet but I try to avoid fast food and pop as much as possible, I eat 5-6 meals a day, and I try to consume as much protein as possible within reason. Matt

Hi,

A couple of points to make in reference to your comments, the first being about your diet. You mentioned not being too strict with your diet, but you are at 9% body-fat, or at least somewhere in that vicinity, which is actually very good measured against the average. When it comes to what I consider "fine tuning" your body when you're dealing with body-fat percentage's below 10%, then half of the battle if not more will need to come from a much more strict diet. It sounds like the workout regimen is right on, with the faster paced approach, much the same as I incorporate. I would suggest definitely hitting a full body workout at least twice per week, unless you split up your body-parts on different days with perhaps covering 2 - 3 body-parts per workout, then you'll need to workout at least 3x per week to get everything in. Also, the cardio should be done at least 3x per week for a min of 30 minutes each session. Maybe try the longer mileage one day, and the walk/jog/sprint mix another day. It's always a good idea to keep your body guessing, so never get into the habit of doing the same routine every time. Get a good mix of different exercises to change your workouts up every so often.

And, your comment referring to the lower abs....all too common with guys. That seems to be the hardest area to tighten up, but as long as you keep your diet pretty tight, you should see the fat around that area begin to melt away. Here are a few diet tips to doing that "fine tuning" that I mentioned:

drink lots of water throughout the day

keep your meals at 5 - 6 small to moderate portions

always protein based meals, while keeping your daily carb and fat intake lower

watch your sodium intake daily by using a mix of low-sodium foods to keep from retaining too much water (it will show in your lower ab area mostly)

You're definitely on the right track, sometime its a matter of trial and error with your body to better understand what works best for you. Also, incorporate hanging or seated leg raises to work your lower abs during each ab workout. You should start seeing results within 3 to 4 weeks with no problem. I hope this helps.

Good luck!

Vince

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