Losing fat pad

My fat pad is a good .5-.6 inches and I’m actually really skinny for my height (170, 6’3). I guess I’m ‘skinny fat’ or whatever, with a high body fat percentage despite low weight. Would my fat pad deplete just by cutting in general , such as doing basic cardio and eating less calories than normal, or are there specific exercises to deplete the fat pad? Additionally, realistically, what’s the lowest amount you can have on the fat pad or the amount that most PE’ers strive to attain?

Resistance training is a must for men. Add some cardio and a balanced diet restricted 400 calories below your output and you’ll get rid of that fat pad.

You can’t spot reduce fat. Lowering calorific intake to a deficit will lower fat. As far as percentage goes - Average of 15% for a fit man shouldn’t be impossible. Depends on age, level of activity, etc, etc.

Exactly right. Losing fat in that way is not easy for the vast majority of people because it invoves a change of lifestyle (dramatic shift in dietary habits, I call a change in lifestyle). However you do not need to starve your body of the nutrition it needs. Restrict calories but optimize nutrition. CRON. No junk food or refined sugar. Lots of fresh fruits and vegetables, lean meat, limit or eliminate fats like cheese. Pizza and processed fast foods typical of the American diet-forget about it. Check out this guy at Scooby’s Workshop lots of good info about getting and staying lean and muscular. I think he is in his 50’s but most 20 year olds don’t look nearly as good.

Part of the issue is that not everything works for everyone. And that the definition of “works” is debatable. You may gain on 6 meals a day but your body won’t process food in such a manner and you compensate with additional exercise. Some of us work well on certain (refined) foods, other won’t. Then there’s genetics: how solid your hormone balance is, what forms of exercise you respond well to, etc, etc.

Thanks for the replies guys. Does anyone have input for the latter of the question?

You might get down to an 1/8 inch depending upon how thick your skin is but in order to do that you’ll have to reduce your fat percentage down to single digit numbers. This is possible but extremely difficult to do or maintain unless you are an athlete.

* Try to stay hydrated drink at least 7 to 9 glasses of water per day.

* Go out for a long walk 30 min or so .

* Do normal body weight exercises to build muscle which will require calories to maintain .

* Avoid carbonated drinks like Coke, Pepsi, Mountain dew etc… and stay away from those energy drinks its like drinking a heavy meal in one tin can .

* Try to do some simple breathing exercises , Yes breathing deeply while just sitting around will get oxygen running through out your body and will help increase your metabolic system.

*Use smaller dinner plates ,it will limit how much you eat per serving .

At 6’3 170 you are already quite slim, and a half inch fat pad is already on the low end of the scale. I would think the task of reducing it significantly below a half inch would be a monumental effort of diet and exercise rivaling the best athletes in the world.

Also I’m totally jealous :)

One indicator is the correlation between the fat on the sides of your waist, the so-called love handles and the pubic pad area. If you are really slimmed down and you pinch the sides just above the waist between your thumb and forefinger gently and you are getting 1/4” the fat pad area will likely be close to that also. Even when I was on a caloric restriction diet for 2+ years the pubic fat pad still seemed to hover around 1/4”. I shifted to modified CR/Mediterranean diet because I started to lose muscle mass and, I suspected the beginning loss of bone density. Also, the wife said I was starting to look like a concentration camp survivor.

Okay, so I need a stark contrast in diet from my current unhealthy one lol. I want to try and cut my pad down to around .3 inches. Thanks for the replies guys!

If I were you, I would start an intense weight training program. Building muscle increases your base metabolic output using more calories while you are resting. This also has the added benefit of increasing testosterone. Eat a well balanced diet and cut back on the carbs. Completely eliminate refined foods from your diet and eat at least a gram of protein for each pound of lean weight.

Buy a fat caliper and use that to determine your lean weight. The key is to balance your calorie intake to maintain lean weight while reducing your fat percentage. If you can manage that, you’ll lose your fat pad.

Work with kettlebels.If you don’t know what this is google it. Drink plenty of water.Eat lean meat and veggies and no carbs at all except rice.Report back three months from now. I will insist on kettlebels. They are fat slashers. Especially on lower abdomen.They will also straighten your posture making your penis appearing not on you but more in front of you. Get it?

Hey, has anyone every tried this so called water diet/water fast .

In this diet you only drink water for as long as you can. I’ve seen video’s in which people drank only water for 90 days.

Yes. It is actually just regular fasting and has been around since before Jesus. In fact, I have fasted for my faith from time to time but I would not recommend this type of fasting for general health as it is extremely hard on the body. A better way to fast is to replace water with liquid juicing. There are several good juice fasting for detoxification programs out there. However, I would expect a significant loss of lean muscle while doing this and we all know how difficult it can be to add lean muscle to our bodies.