Fat Pad Reduction

Squad.

I’ve had some good success with Fat Pad Reduction.

1. Diet of Course: . Got down to 14% BF. Shooting for 11%.
2. Ab Work. I use weights for progressive resistance on most of my crunches and leg lifts.
3. Weighted Dumbbell Frog Pumps - I upend the dumbbell so that it compresses the fat pad. 100lb Dumbbell. I kegal while doing these. Great all around exercise for sex too!
4. Waist Trainer - I wear a waist trainer now that I’m leaning out. I strap it on tight and wear as much as possible. I pull it down low to hit the fat pad area and lower waist.
5. Vacuums - If you don’t know what these are. Look up on YouTube. Bodybuilders swear by them. I do 4 sets of 30 seconds (Hard!) twice per day, and need to do more!

These focused efforts have brought my Fat Pad down considerably to a thin, tone, defined lower pubic area. Veins are even popping out in low abs.

The dieting to 14%.much less on the way to 11% is HARD! You have to count calories and macros everyday. It is depressing, taxing, and no fun.

Steps 3 &4 are controversial as to their effectiveness, I know. However, Mr Olympia participant Roelly Winkler had serious midsection issues. He wore a trainer and did compression excesses and got it down significantly. Jay Cutler (4 time Mr O) does videos sometimes in his home gym. And several times I have seen a waist trainer hanging in the background. If Mr O’s use them. Then they work. I say they work from my experience.(But, you have to be low BF to even think of seeing a benefit with them)

You work hard to grow it. Show it off with a thinner waist and smaller fat pad!

I lost over 80lb (269-188lb) and although I don’t know my body fat %, it’s low enough to where I have readily visible vascularity in my whole arms, as well as the top 2 abs muscles visible (4 pack instead of a 6 pack), but I admit, my most stubborn area to get rid of fat from, has been my fat pad and lower abs. I don’t know how much of it is extra skin, to sure some, but I can definitely feel fat in there still, and it’s honestly kind of annoying. I know it’s vain and superficial, but ya I wish I could lose more of it…

Hardest area of the body to lose fat!

Intermittent fasting, with proper diet gets rid of belly fat and reduces your fat pad. Worked for me. I have a sixpack without doing a single crunch and reduced my fat pad significantly.

How old are you?

I’ve been doing 20-4 5 days a week for the last 3 and a half years. It’s a big part of how I got to where I am. My arms and legs have no fat left lol.
Fat pad and lower abs are still hanging around, but like I said I don’t know how much is loose skin. I do have some for sure.

I also do body weight exercises 5 days a week along with 1 hour brisk walk, and for the last couple of months, I’ve added 2 gym sessions at night ~1hr of weight lifting 50%legs 50% upper body.

Right now I’m trying to combat my (huge) fat pad with cryolipolysis. It sounds highfalutin scientific, but to be honest the application is very simple. I press a cold pack onto my fat pad. Between my desk and the cold pack, I clamp a stick to increase the pressure on my fat pad. This is the only way I can reach the 5 °C between the fat pad and the cold pack.
Below 5 °C (41 °F), the fat cells are supposed to die. Let’s see if I will be successful. My first impression is that despite weight gain (damn, German beer is just awesome), I still lose Fat pad. But this is very subjective, because I have no readings on it yet. I do not measure too often.

The cold packs are made of hard plastic, so not the ones in foil. Through the stick you have to apply proper pressure on the fat pad, so that the cold is transferred.

Pats32

Intermittent fasting works well lost 35lbs thinking fat pad cut in half was 1.5 inches now 3/4” if not less 4 months most days crunches, leg lifts & squats. I’m 60 though I’m on TRT so that I’m sure is helping on the fitness end.