Q: One more question for you.I have the following problem.Iam lean overall but i have some fat only on my belly area which whatever i do i cant lose.Strange thing is that by fat percentance is only 10,8%.Before i start the gym i was 78kgs with 175 cms height and after about 2 months and a half i went to 68kgs.I know i cant spot reduce and i ll have to lose fat overall to lose this fat ony belly also.During that period i lose many of my belly fat but this remained.I cant lose more kgs and cant reduce my daily calorie anymore as in gym they told me this will lower even more my kgs and i should remain as iam now in kgs.I do cardio 40 mins 5 days a week in a moderate pace,weight training 3 times a week and good nutrition also.I also go for a brisk 30 min walking every day and sometimes first thing in the morning on an empty stomach.Only wrong things i did in my opinion were that i didnt take enough protein daily mainly and also i didnt progress enough my weight training program.So,can u tell me what i should do in order to lose the fat from my belly and get it look flat?

A: Congratulations on your success so far! 10.8% BF is very very impressive already. I understand your frustration with that last layer of belly fat. As you've already discovered, the leaner you are the tougher it is to lose those last few pounds. Many people don't ever get to your level. As to what you can do I have two suggestions -- see which one appeals to you more...

One approach is to try to keep losing weight and fat. You can afford to lose another 3-4 kg before you risk becoming underweight. What you need to do however is lose your weight much slower than you have been so far. You will want to stretch out these last kilos to be lost at 1 kilo/month pace. You will want to optimize your already good diet even further. Look at my nutrition article and its fat-burning diets. Pick a fat-burning diet that's closest to your current calorie levels and adjust food amounts slightly to match your current calorie intake. Try to follow it as closely as possible while making it fit your life. For your training I will want you to increase weight training and decrease cardio. Either cut out your cardio sessions or your morning walks. If you keep your morning walks, make sure to at least drink some whey protein before you go on them (preferably you'll actually have a breakfast before the walk -- my reasons for this are in http://www.mikesfitness.com/content/trainer-advises-cardio-empty-stomach ). For your weight training you will want to increase it to 4-5 days per week. You can find some sample programs in the weight training article.

The second approach is to try and rev up your metabolism by going on a mini-bulk, gain some muscle while minimizing fat gain. This is not easy to do but if you can pull it off, it will be a lot easier to lose the extra fat later. You goal is this case will be very very slow weight gain while doing intensive weight training and little or no cardio. You definitely do not want to gain weight faster than 1 kilo/month and slower is better. But as I said, it's not easy to have the kind of diet discipline that this requires. Good news is that even if you mess up and gain weight too fast, you should be able to lose it just like you've recently done. If you choose this route, you will want to follow a 3-4 day/week weight training (see article for sample programs) and a muscle building diet that would start at your present calorie level and would increase in calories very slowly (100 daily calories/week or so increase). Look at my sample muscle building diets and scale them down to your current calorie level before increasing it as I described. After 2-3 months of this program and 2-3 kilo weight gain, you would reverse and go back to the fat-burning mode as I described in the above paragraph. The extra muscle mass you gained and your newly revved-up metabolism should allow you to break through the 10% BF barrier.

Which of these two approaches you choose is up to you. I like the second approach but it only works if you are OK with seeing some of the fat you worked so hard to lose come back temporarily. If you absolutely cannot stand the thought of even a little fat gain, then the second approach is probably out and you should try to optimize your current diet and program as I described in the first approach. Good luck!