#9: Ab Fat and the "14-Day Challenge"

Q: What’s the best way to lose the last bit of stubborn fat from my lower abs?

...Joe Hassett

A: Spot reduction of fat is a question that perpetually pops up in fitness circles. If it were actually possible, the inventor of such a technique would be very wealthy indeed! The fact is that there is no magic supplement, special lotion or even specific exercise that will trigger the body to lose fat in a specific location. We are all unique, and our bodies will store fat preferentially in different places; most common for men is around the midsection, while women usually store fat on their hips and thighs. We also all lose fat differently as well. For me, the last place on my body to release its fat is the front of my quads.

Cardio-vascular exercises are the best ones to do to burn fat deposits away, since they force your body to use its own fat for fuel. These exercises such as running, swimming, cycling (and a host of exercises done on cardio equipment such as elliptical trainers, treadmills, stair-climbers and stationary bikes) all focus on keeping the heart rate elevated for a long period of time. There are many people out there who just love this type of training and are happy to do it every day. However, most bodybuilders, myself included, find this type of training tedious and prefer the challenges presented in the weight room.

Does that mean that I do not do cardiovascular training? On the contrary. If you are going to be a successful natural bodybuilder, cardio is a must when preparing for competition. I start every morning, prior to breakfast, with 45 minutes of cardio, 7 days a week. A word of caution, however: With any type of exercise, you get what you put into it. All the time, I see people on cardio machines putting forth very little effort while they discuss life's issues with their neighbor. Then they wonder why they aren't losing any fat. On the opposite side of the spectrum, I see people going all out doing cardio for 2, 3 and 4 hours at a time and wondering why they can't keep any muscle mass on their bodies. As a rule, your cardio intensity should place you at a point where you could carry on a conversation if you had to, but you really don't want to. Doing your cardio training before breakfast will help you tap into your fat stores much sooner, as you will be working with an empty stomach and depleted energy stores. But limit yourself to no more than one hour at a time to help keep that hard-earned muscle!

So, is that all there is to it? Well, unfortunately, no. The second and equally important piece of the puzzle to losing fat is diet. This is mentally the toughest part of the regime. The basic idea of dieting is to burn more calories than you take in each day. Subsequent to your training, your body will be screaming at you for nourishment, and denying yourself easily accessible, unhealthy foods is very difficult.

In the pre-contest phase, I give up anything with processed sugars and anything that is high in salt. I also limit the amount of fat that I take in. Some people would be shocked to find out how much sugar, salt, and fat are hidden in their daily diet. Many people cannot be bothered with calorie counting or label reading, which is just what manufacturers rely on when marketing their products. "Low in trans fats" does not mean low in saturated fats or unsaturated fats. Fat-free milk products can be loaded with processed sugars and lactose, which trigger the body to store fat. Some people who are honestly trying to make smart choices are deceived and frustrated by their lack of progress when eating these foods.

If I am depressing you with all this information and you are feeling like you need a Ph.D. in nutrition in order to be successful in your diet, fear not, as I will now provide you with the basics you need to lose that unwanted fat, even on your lower-ab area. What follows is my pre-contest dieting regime that was instrumental in getting me into my shredded stage condition. Most people cannot conceive eating the way I am about to present for any extended period of time, but last year I ate this way continuously for nine months when getting ready for my shows. What I would like you to do is to commit to this diet for two weeks, that's 14 short days, and see the results for yourself.

You will be eating five to six small meals day. Each meal should include an extra-lean portion of one of these protein sources: egg whites, chicken breast, fish, pork tenderloin, or top sirloin steak. Remove any and all visible fat from your meat. The portion should provide you with between 25 and 35 grams of protein per meal. For your breakfast and lunch, include a serving of plain oatmeal, plain brown rice or a large baked potato. For breakfast, you can also include a small fruit serving. These are known as starchy carbohydrates. Also include a serving of a fibrous carbohydrate (examples below) with each meal. For your afternoon and evening meals, we lose the starchy carbohydrates and accompany our protein serving with only fibrous carbohydrates.

Fibrous carbohydrates are the key to dieting. You can take in a large serving to fill you up, but, unlike starchy carbs, their chemical structure will prevent your body from processing and storing them. Examples include lettuce, cabbage, celery, peppers, cucumbers, broccoli, cauliflower, mushrooms, onions, etc. You can get a complete listing of fibrous carbohydrates on the Internet or at the bookstore. These can be eaten cooked or raw with equal success. Avoid dips, dressings, condiments or spreads such as butter or margarine in your food preparation. Ketchup is loaded with sugar; mayonnaise and salad dressings are usually high in fat. For salads, try using vinegar and cracked pepper for flavor. Plain mustard can be used as a condiment (avoid the specialty types that contain sugar).

You will notice the absence of milk products and breads from this diet. This is intentional. All milk products and breads contain unwanted forms of sugar. Avoid salty foods as they trigger overeating. Drink lots of water daily to flush your system. Also, drink water with meals to combine with your food to fill you up. Take a multi-vitamin with minerals to ensure that you have all the nutrients your body may need. You will likely be feeling drained come the end of the day. Make sure you get plenty of rest.

I now throw you the gauntlet: 14 days of daily cardio and dieting like a pre-contest bodybuilder. I guarantee you'll like the results. The question is: Are you up to the challenge?

Good luck!

...Guy Bourgon, Canadian Champion 2006

If you would like to ask Guy a question, please e-mail: askguy@seriousaboutmuscle.com.

SeriousAboutMuscle.com contributor Guy Bourgon is from Ottawa, Ontario, Canada, and is the winner of the Tall class in the Classic Bodybuilding division at the 2006 CBBF National World Qualifier. Guy also competed at the 2006 IFBB World Bodybuilding Championships held in Ostrava, Czech Republic, where he placed fifth in the Tall class of the Classic Bodybuilding division.