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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!

Squad.

I’ve had some good success with Fat Pad Reduction. Besides looking good with my shirt off, My unit is looking much bigger.

1. Diet of Course: I’ve gone from176 to 163lbs (5.’9") and am about 14% BF. Goal is 11%. I will be skinny as hell a this weight and will look no good with shirt on. But, with Shirt off.great.
2. I do a lot of ab work. Weighted ab work. Mindless mass amounts of situps is just a strength and tone thing for me. I need big weighted sit up machines, etc to bring the abs out. Especially lower and middle abs.
3. Weighted Dumbbell Frog Pumps - I upend the dumbbell so that is compresses the fat pad. 100lbs. 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.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!