How to lose fat pad isnât easy, considering this type of fat is very stubborn and spot training doesnât exactly work the way most people think it does. The fat pad refers to the fat located on the lower abs. This fat never seems to want to go away and it tends to remain behind even if youâre going at your ab workouts on a daily basis. Women are the most likely to deal with this stubborn fat, especially after having a baby. So what can you do to get rid of this fatty area? Is it even possible?
Letâs find out.
Key Takeaway: While itâs true that spot training isnât effective, once you lose weight it is possible to perform spot training exercises that can build up muscle tissue in a specific area, even though doing so will not get rid of fat. Fortunately, through proper diet and exercise it is totally possible to get rid of this stubborn fat, however, doing so often requires a combination of strength training and cardio exercises.
Table of Contents
Two Types of Fat
As we mentioned earlier, losing weight, or fat, from a specific spot, just isnât possible. When we do cardio workouts, and spot training the result is a loss of fat from all over the body, not just a specific area. When you work a certain muscle group at the gym, such as the chest, the goal isnât to reduce fat in the area but to build up this specific muscle group. Many people mistakenly believe that spot training allows you to lose fat in a specific area, when in fact, itâs about building up the muscle tissue.
If youâre struggling to lose weight in your lower abs, youâre not alone. Many men and women struggle with this problem area, but why?
There are a couple of types of fat: subcutaneous and visceral. Visceral fat is the type youâll find in the abdominal area. This type of fat wraps itself around major organs and is often whatâs responsible for love handles and the pear or apple shape that can leave the body looking disproportionate. Unlike subcutaneous fat, visceral fat can cause major health issues including cardiovascular disease or type two diabetes. Fortunately, with the right diet and exercise, itâs totally possible to get rid of this fat for good.
Get that Heart Rate Up
Personal trainers and medical professionals alike recommend thirty minutes of cardio exercise three to four times a week. This type of workout can help burn calories, melt fat, and can help you control your weight more effectively compared to other types of workouts.
Research has shown that individuals with a higher fat percentage in their abdominal area, meaning those with more visceral fat, will need to increase their daily amount of cardio exercise to sixty minutes three to four times a week. This should give you an idea of how difficult it can be to lose fat in this area.
Building Up Muscle
Other studies have shown that a combination of strength training exercises combined with cardio three to four times a week significantly increased weight loss results. Strength training works to build up muscle mass. As you probably know, the more muscle you have, the more calories you burn. In fact, a morning weight-lifting session can have your body burning calories up to twenty-four hours after your workout, which is pretty impressive.
HIIT Workouts
High-intensity interval training combines weight lifting and cardio exercises that can easily throw the body into fat burning mode. This type of workout involves two to three minutes of intense, fast-paced exercise such as running in place or lunges with weights, followed by one to two minutes of low impact exercise, such as walking or jogging in place. Research has found that a thirty minute HIIT workout can have more of an impact on weight loss than a sixty-minute cardio workout.
This type of workout is perfect if you donât have much time to work out or youâre looking for a more effective workout, especially if youâre currently going through a weight loss plateau. Keep in mind, this type of intense workout isnât recommended for people with heart issues or other serious health conditions. If youâre not sure whether HIIT is right for you, consult with your doctor prior to starting this type of exercise routine.
How to Stay Motivated
If it has been years since youâve hit the gym, or youâve never really worked out before, then it can be difficult to find the motivation to do so, especially during the first month. The Ticwatch S is a fitness tracker allows you to download a variety of apps for workouts, sleep monitoring, caloric intake and more. This watch is designed to help you stay on track while motivating you along the way. It also works as a personal assistant, sends you reminders, text and call notifications, and much more.
To learn more about this best-selling fitness tracker, click here to read our buyerâs guide.
Change Your Dietary Habits
Do you struggle to eat healthy when youâre not at home? At the end of the day, are you too tired to whip up a healthy meal, so you usually rely on fast food or processed foods? Making serious changes to your diet is crucial if you want to lose pad fat. Many nutritionists believe that the abs are made in the kitchen, not the gym. However, both exercise and dietary changes will have the biggest impact on weight loss results and a healthier, stronger body.
Meal Prepping
If you donât have time to cook daily, come up with clean eating lunch ideas, prepare these meals on a prep day and pop them in the freezer and fridge for the week. This way, you wonât struggle to find a healthy meal alternative when youâre at the office, just grab a container of prepared food before you head out the door. You can also meal prep for every meal cooking up a large batch of food for both your lunch and dinner and another batch for your morning meals for the week. Meal prepping is the key to sticking to a healthier diet.
Final Thoughts
If youâre starving and there isnât anything already prepared, stopping for fast food on the way home is just too tempting. By meal prepping for the weeks and following a diet thatâs rich in whole grains, lean meats, and fresh fruits and veggies, youâll have more energy, you’ll lose weight, and you’ll feel and look better.
Sure, how to lose fat pad isnât easy, but if youâre committed to losing weight and make these important lifestyle changes you can start losing two to five pounds a week. Youâll even notice major results like the loss of stubborn abdominal fat in as little as one month.
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