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Fat Pad Exercises

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Fat Pad Exercises

Ok, I havent found any thread on this forum that gives suggestions on losing your fat pad other than getting down to about 6% body fat. Well I have seen lard asses with biceps that look like they are about ready to rip out of their skin. There has to be a localized exercise to decrease the fat in that region.

How about leg lifts? Or are those just lower abs?


BPEl: 8.25" Gl: 5.2" Goal: El: 9" Gl: 7 Some New pics/Starter Clamping Pics

I cannot think of any exercise that uses that area of your body, considering there is not much muscle there. I hate to disappoint, but getting very lean is probably the only way.


I miss this place.

Old stats: not sure but not much smaller

Currently: BPEL: 7.5 EG: 5 Goal: The holy grail of course. (8x6)

Originally Posted by Shagnasty
I cannot think of any exercise that uses that area of your body, considering there is not much muscle there. I hate to disappoint, but getting very lean is probably the only way.

Liposuction, which your avatar clearly needs ;) .

Originally Posted by Bird2
Liposuction, which your avatar clearly needs ;) .

No way, some stupid doctor tried to do that to her once because he made up some excuse to make money and told her that she had a heart the size of a horse and she was gonna die in the next year or some bullshit. Anyways, he was a con artist and when he tried to do that, she bit his arm off and ate. Damn I love a girl with a feisty attitude.


I miss this place.

Old stats: not sure but not much smaller

Currently: BPEL: 7.5 EG: 5 Goal: The holy grail of course. (8x6)

Originally Posted by sjvids
Ok, I havent found any thread on this forum that gives suggestions on losing your fat pad other than getting down to about 6% body fat. Well I have seen lard asses with biceps that look like they are about ready to rip out of their skin. There has to be a localized exercise to decrease the fat in that region.

How about leg lifts? Or are those just lower abs?

Sorry Sjvids, there is no way to “spot” burn fat. There are two things that affect your fat pad, % of body fat and genetics. Genetics make the difference whether you need to be a 6,7,8,9% body fat to lose your fat pad.

Some of the biggest mistakes I see are people doing situps to shrink their belly. Situps are very efficient and therefore require much more effort to burn the same amount of fat and calories as say squats.


Gut Scramblin' goodness.

Besides all that, the fat pad in that place serves a purpose. It cushions the pubic bone during intercourse. When something is in place as protection, the body will resist your efforts to make it go away.

No magic recipe to loosing fat…

Here’s one and my boxing buddies used to do: 45 min cardio on an empty stomach right when you get out of bed. It’s hard, but it works.

As far as targeting the fat pad, the exercise that’s the closest to targeting this region would be leg raises (while lying on your back).

Lipo is it. No other way around it. The pubic fat pad is held by the body as, ‘privileged’, fat; meaning it’s one of the last fat sources to be burned before your body turns to burning its own muscle. It’s also one of the first areas to gain back! Short of the Karen Carpenter diet, liposuction is the only way to reduce it.

I know that I be a total newbie around here, but my experience in general fitness and strength building means I think I can answer this question. There is no natural way to ‘spot-reduce’. As Jason_Els said the only way to do it is lipo, sadly.

If you are interested in reducing the pad of fat then cutting is needed. Cut down on your fat, carb (starch mainly) and calorie intake and perform cardio 3+ times a week. But like anything else it comes with some problems, like the loss of muscle. Your intake of protein will have to be high and you will need to train your strength to minimize your muscle loss.

I’ve seen lads, 15 stone rugby players, go from being very strong and ‘hunky’ to being ‘skinny’ in 8 months through chasing rippling abs.

Sorry for swerving off topic.

I would guess that even with lipo in the area the fat pad would build up again fairly quick.

Thanks everyone, I hope someone will come up with an exercise that works, but it sounds like losing weight is the key.


BPEl: 8.25" Gl: 5.2" Goal: El: 9" Gl: 7 Some New pics/Starter Clamping Pics

I don’t know if this is the best exercise if you need to lose a lot of weight but I was told by one of my personal trainers that one of the better ways to tone your lower stomach is actually a simple one, all you have to do is when sitting in a chair or car or whatever as long as your sitting up straight just suck your stomach in hahah they said bellybutton to spine.

That’s it

Originally Posted by powpow
No magic recipe to loosing fat…

Here’s one and my boxing buddies used to do: 45 min cardio on an empty stomach right when you get out of bed. It’s hard, but it works.

As far as targeting the fat pad, the exercise that’s the closest to targeting this region would be leg raises (while lying on your back).

Pow wow, be careful on an empty stomach. Most licensed personal trainers say that exercise on an empty stomach can hinder results as well as being dangerous.

Here is a quote:

Should I do cardio on an empty stomach?
It is never a good idea to exert yourself on an empty stomach. You need food’s energy to drive you through the workout, so a small amount of food in your stomach is best. A lot of people believe that more fat will be burned if they work out on an empty stomach. This simply isn’t true. The majority of fat that is burned occurs in the two hours after your workout as your core body temperature returns to normal. So after a workout, while you’re on the couch watching Oprah, you’re still burning fat. Plain and simple - never exercise on an empty stomach. Eat a light snack about 30 minutes prior to your cardio.

Source: http://lifegetinit.fitdv.com/new/ar…le.html?artid=2

Here is another good read that is explained it much more detail (too long to quote) :

Link: http://www.musclebomb.com/cardio_empty_stomach.html


Gut Scramblin' goodness.

Yeah, I only did the empty stomach thing a few times. I was just too exhausted afterwards and I felt sleepy for the rest of the day.

A banana and a glass of chocolate milk is the pre-workout meal of champions!!!

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