How can i reduce my bodyfat?

Check out your body fat %. if its above 15% cut it down, if its around 8-10% leave it, thats a good level. Some people's genes mean that even if you can see all the muscle fibres on your shoulder, you've still got fat round your belly. its just nature. I've got the same problem, but unless you want to follow a strict diet and exercise routine, i wouldn't worry about it.

As for the whole 'When i tense up you can see my six pack but when i untense my stomach just drops '... just work on your core hard on alternate days of the week, and it eventually becomes defined even when not tensed. As for burning the fat off, i play sports 3 days a week for an hour at a time, and avoid eating bad foods after 6pm. But thats just me.

I agree with "antman". Get a personal trainer to do some skinfold measurements on you, and have them calculate your body fat %. This will tell you if you need to drop body fat any further. And genetics definitely play a role in body composition.

From there it'll be a matter of a consistent and solid workout routine (total body) and strict nutrition. Nutrition plays such a key role in body composition. Overload on veggies; get lean proteins, eat many smaller meals throughout the day to maintain metabolism etc... Also, do a lot of focus on the transverse abdominus (the deep layer of abdominal muscles).

Derek Arsenault(CSEP-CPT)
Personal Trainer/Conditioning Coach
ONE TO ONE Health & Fitness Centre
Belleville, ON