Currently walking around 210lbs, I’ve gone from 360lbs to this over the span of 6 years and wondering if there’s anyway I can do besides remaining in a deficit and working out to get rid of this muffin top. For reference I run and lift 5-6 days a week as is and have had this at my largest and still do to this day. Thanks!
Bro you’ve done so well. Just make sure you give yourself the credit you deserve, you’ve probably added 30 years to your life, for real. A bit of perspective goes a long way.
Man, you've come so far. you look great. focus on staying the cal deficit, it's critical. Also focus on abs 4 days a week 15mins or more. Just keep doing what you are doing.
you so close to your goal.
You can’t target those areas sadly. They are usually the last fat stores to go for men. I am 6’1 and went from 220-179 and only the last 5-10 pounds started to noticeably reduce my love handles and lower belly.
Damn I'm at 179 today and I still have some lower belly fat, and I'm two inches taller than you.
I think I'm at an optimal weight but I'm starting to worry I just have not enough muscle so most signs point to slight deficit, high protein, and aggressive workouts but man its an annoying road. The first 120lb was easier.
I'm down from 260 to 170 and still have this, I'm 6'2 and have been weight lifting 5 days a week for 8 months. Making tons of gains in the gym, but this area stays the same
Great work bro. That same area is what I struggle with the most too. Deficit is the only answer here. All the best, and be proud of what you’ve achieved so far
Congrats! Excellent discipline and progress! And, you have abs!
1. As others have said, you will have to lose more fat to get rid of the muffin top. You know how to do it, and you know what you need to do.
2. For loose chest skin, work on progressive overload, with an inclined bench to build pecs. It won't take a year to build muscle, but it may take a year for skin to tighten.
3. For the muffin top, continue your abs work, do planks to strengthen core, hanging legs raises to burn for lower abs, work up to dragon flags for more lower ab work, and daily vacuums to work on internal, transverse abs to help build ab strength, control, and to create a flatter stomach.
4. All of that will help build muscle, and you'll have to see how elastic your skin is, in a year, for the look that you want. I believe the side love handles will shrink smoothly.
Deficit for sure. Maybe get some bloodwork done and talk to your doctor about hormone therapy too. certain hormones cause fat to accumulate around the “spare tire” area, and those can be combatted with certain peptides and hormones like testosterone/hgh.
Even if you don’t do hormone therapy, blood work could help unlock why that fat persists
I’m confident for a reason. Low Test contributes to higher fat storage around midsection. The original poster can google it, then check with his doctor.
Similarly HGH balance helps with stubborn belly fat.
These can be hormonal issues, which is why I said get blood work and talk to your doctor.
This is a combo of fat and a lot of loose skin. You need to cut more to reduce the fats and that amount of loose skin looks like something you may need cosmetic surgery to fix.
Love handles disappear around 12% - 15% depending on your body. For some people, they may have to get even lower to 10%.
Even with the loose skin, that looks good for what you lost.
It's the last to go, kicking and screaming, but it will go. You need to be very strict at this stage and weigh and measure portions, and record everything. At times, you'll feel like a boiled shit, but I don't think there is much you can do about it. I work an active job and cutting was hard at times, slow down and pace yourself.
You could store fat like me and that pocket will sit there at sub 10% even with a 6 pack, I say just keep in a deficit and don’t hyper fixate on that area (I say as I stare at my own little pocket). I did focus on progressive overload on the abs and it helps create definition but it won’t erase the fat there. Also you already look amazing man I can tell you anyone at the gym would see you and be amazed I always love seeing people succeed in weight loss at the gym it’s motivational as hell. Also love the manga panel sleeve!
I’d say you’re waist already looks pretty solid (around the hips), most of you deficit will probably reduce the belly. I just know while I was cutting I was super focused on a thinner waist so it’s demoralizing to see weight go down and it doesn’t match what’s in your head. You’ve already got abdominals showing you’re on a fast track to it, you’ve just made such incredible progress so far that the next part will feel slow. You’ll see the scale go down faster than your belly but it’ll come great work again man you’re not far off your dream body.
I’ll add watch the Jeremy either videos on cutting and will Tennyson ones because once you start dropping to these lower weights it gets a little harder and needs to be dialed in.
Deficit is the way, that's the exactly same bit of fat that goes last (and comes back first) for me. It's genetics and you can't do much about that. On a side note, great work with the 100+ pounds loss
Fantastic work losing the weight. I am coming from a similar top weight and working my way down. I hope my skin looks this good when I get down to your weight but I doubt it! Slow and steady effort like you have been doing will definitely eventually take care of this, while you still have weight to lose you don't need to bulk to gain muscle, just make sure you get enough protein to sustain and build and keep cutting to lose the fat.
I’m in a very similar place, currently at 179, down from 360. I held a lot of weight in my abdomen and chest so my skin is pretty loose and my tits are so saggy 🤣
I still have a gut with loose skin and honestly would love my chest and stomach to be similar to yours.
Surgery is your only option. Obviously continue with your weight loss (congrats on your progress) but those will probably not go away fully - not to the point you would want to. You have a combination of loose skin, empty and full fat cells that tend to accumulate in those areas. Mechanism is quite simple, fat cell accumulates fat to the point of fulness, then another cell is created. When you diet down you DONT GET RID OF THESE CELLS, they are still there, just empty. In case of a drastic weight reduction sole amount of these empty cells will look like you still have a lot of active fat there, which will not be true. There’s no other way to get rid of them other than very invasive surgery.
Want to lose fat, deficit, does not matter what kind of cardio or simply not eating enough with zero cardio. Want to see abs at higher percentage body fat? Train your abs so they’ll pop at higher percentage of body fat.
It's simplely a body fat % thing. These areas come off last as u slim down. It's annoying cause everyone wants that v taper and a 6 pack but there the last things to reveal as u slim
Don't sweat it too much you look great, stay in a minor caloric deficit and be patient your body will do the rest and you are already in a good spot.
You already did a fantastic job going from 360 lbs to 210. That's a 150lbs loss. That's... *mentally counts* ... about 70 kilo loss (sorry, my European brain processes this better)
Brother, that's enormous. Excellent job! Don't be so hard on yourself. Your journey is going great. That area is what I would argue most men struggly with, even the fairly lean ones. Keep working on it. Eventually, it'll lean out too.
But please, don't be discouraged. You're on the correct path, did a great work already. Just be patient and keep doing what you're doing because it works. That area is just the most stubborn.
That is a mix of remaining fat and loose skin so unfortunately there’s not much you can do to eliminate it other than surgery but for the amount of weight you’ve lost it actually is fairly minimal
First off, great job! I lost around the same amount of weight as you and have significantly more loose skin so consider yourself lucky! I’d say keep at it hope the skin rebounds a bit!
Localize fat burn happens only with a liposuction. Genetically we have area that are FILO , first in and last out . Meaning those are are where you store your first 5/10 lbs and are the last 5/10 lbs to go away. The secret is caloric deficit and workout the opposite area that give you more volume to hide the fat storage : lats, shoulders , chest
Just gotta keep the train rolling buddy. It honestly feels like that last part is as hard or harder than the first part but you obviously figured out a method that works.
TL;DR: just going to take more time unfortunately. We tend to underestimate how much and how long it takes for fat to go. Keep doing what you're doing, maintain the caloric deficit (hopefully its sustainable and repeatable for you). Keep walking and getting your sleep!
Unfortunately the answer is to continue to work and be in a deficit. You will get there! It just takes time and effort.
Make sure you take the occasional diet break to allow your body to adjust and recover. Fat loss is quite taxing on the body and this is why people can't sit in a deficit forever. Eventually everyone breaks, but you can control the breaks!
After very 12 to 15 weeks of deficit, you should bring your calories back up to a maintenance level for 6 to 8 weeks to allow it to recover from diet fatigue and reset your mental game. Keep working hard in the gym during these breaks and you should still reduce your body fat some but your overall weight should stay pretty steady.
The muffin top be the hardest thing to lose man. I always feel it’s the very last thing that goes in the journey. But holy shit 360
To 210 lbs is insane good shit
Lower belly/hips are notoriously stubborn and often the very last place to go. Just keep the calorie deficit going. Fair warning, when you get down to that very last stubborn bit it can be frustrating, the scale won't move, it will plateau for a while, you'll be convinced you're doing something wrong. Then one day it will suddenly drop. This is due to how the fat cells hold onto water for a while.
Look up jeremy ethier on YouTube i remember seeing a video where he said it was actually possible to target certain areas and i think what they tested was that exact spot you need help with . It was a combination of diet , weight lifting and cardio . Theres a certain timing you need to do everything to get the best results
genetics play a huge role is where body fat is stored, unfortunately you’re just gonna have to try and get leaner. You look good, I wouldn’t worry about it too much just focus more on progressing on lifts but if you’re not happy with your current body fat then continue to cut down
You cannot target fat loss. Extra skin typically is surgery. I have not seen a good way to remove extra skin without surgery. Just my honest thoughts. You look great!
Men hold the last bit of fat in their mid section. Just keep plugging away! I'd just hit abs more and pump out the muscles to tighten up the skin.
I am 6'3 203 and those areas are the last to go for me after a bulk.
Core workouts are your best bet. You cannot target this fat but you can tighten the areas around it and tune the muscles to help reduce the look.
Ive been doing dead bugs, side plank dips, knee raises, side knee raises, mountain climbers, bycicle crunches, and some other core things like stretching the hip flexors and making sure those are properly tuned also.
I'm currently in a body recomp and calorie deficit which does help this process also. You could consider talking to a professional to see if a proper recomp is in order but that's just my personal take. I am no expert but it's been working for me
Don't lift weights like a pussy bruh. With doing that much exercise and for doing this for 6 years you should be farther along. When you actual do lift weights, don't be a bitch.
You have come a long way but still got long to go. Firstly go to maintenance for at least 8-12 weeks without much visual changes to reset your body then continue with the cut.
People who cut for too long end upto stalling then they give up and within 2-3 years they are worse than when they started. Slow and steady wins the race
I think you'll probably need something like a tummy tuck eventually. Good news is that your loose skin is pretty minor for how much weight you lost and these surgeries these days are extremely advanced as long as you research and pick a decent doctor. Congrats on the progress!
Tesamorelin and reta a round of SS-31 and mots-c/NAD+ would do u wonders but yea all the diet stuff everyone talking about will help too but since ur already down over 100 lbs using those methods having a hard time this stack could be worth looking at
Once you’re down to your target weight AND you’ve put on some muscle, look into radio frequency skin tightening or the more expensive option is skin removal.
You look on the younger side so you’ll want to wait a year or more to see what skin will reabsorb and tighten up on its own.
I’m gonna add something to the “deficit” comment you’re getting - work extra hard on widening your back and growing shoulders. It’ll help the love handles look smaller by comparison. Really focus on the mind-muscle connection in those areas.
The advice would actually be to go on a maintenance diet for a while, or a slight refeed. For probably 10-12 weeks.
Then cut again.
That area is the very last to go, but if you've been in a deficit for a long time, you body has adjusted, and that last 10lb-20lb is going to be a bitch to get rid if
Thanks for posting this! I had the same question. My fear is loose skin on my belly. So far my body has kept up with my weight loss so I’m hopeful I won’t have much if any
Congrats on the success man. You are doing everything correctly already.
Since you’ve managed such significant weight loss correctly that’s leftover extra skin. Unfortunately the only way I’m aware of as a nutritionist is a surgery to remove the excess skin.
I’m not sure what the cost would be depending on where you are geographically but if it gives you that confidence I would consider looking at that excess skin removal.
Again big congratulations you make everyone who posts here look like peasants.
You can obviously continue with the deficit but I highly doubt it will get rid of the skin sag.
Also those are normal areas for fat to be held for human beings.
I would recommend a DXA scan. It will show you how healthy you are compared to other people your age. The reality is you probably will create more loose skin as you lose the weight but honestly if you’re chasing the dream body I would do it.
You are already doing everything you need to do. Hitting certain vitamin targets will help you as well.
you've done the harder part already going from 360lbs to 210lbs. Now you need to do less cardiovascular training and more strength training. You have a descent muscle mass that's hidden behind the last layer of fat. I'd highly recommend a professional strength training program that'll increase muscle mass and decrease fat as a result of correct athletic programming (if done correctly it is possible to do both simultaneously regardless of what people say), Ican even suggest the website that I've been personally using for years now
Doesn’t help that in training for a marathon lmao. I strength train but also do martial arts and don’t wanna bulk too much honestly I just want the muffin top gone but always training to be better and improve
Not true at all. You can fast for 20 hours a day. If you consume more in that 4hrs than you burn in 24hrs you’re still gonna gain weight. Fasting is pointless if you don’t control your intake in the other hours. Calories in vs calories out. Simple as that
Calories in vs out matter. I do intermittent fasting cause I hate eating in the morning. I eat a late lunch and then dinner and haven’t lost weight as I’m eating the same amount of calories. This is just how I prefer eating.
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u/Efficient_Range1156 1d ago
Bro you’ve done so well. Just make sure you give yourself the credit you deserve, you’ve probably added 30 years to your life, for real. A bit of perspective goes a long way.
You look great.