Suggestions please. I'm a slim guy who does a bit of weight training to build muscles and I'm pleased with the results I get when I work out. What I don't like is my belly. I used to have a 6-pack a few years ago but now I have flab. I want my rock hard abs and flat belly back without looking like a skeleton!
How Do I Burn Belly Fat Without Losing Muscle?
- Thread starter Passion4Muzik
- Start date
lower the carb intake, increase protein. lower total calories about 10% to start cutting. lift fairly heavy, lower reps (not light and high reps...that's a myth).
you basically have to trick your body into "needing" the muscle you already have, while creating a small calorie deficit, mostly from carbs (the body's favorite energy source). keep carbs extra low on days you're not weight training (and increase protein/fat those days to make up for it).
this kind of strategy has worked for me in the past. didn't have to cut too many calories...just the 'right' kinds of calories.
you basically have to trick your body into "needing" the muscle you already have, while creating a small calorie deficit, mostly from carbs (the body's favorite energy source). keep carbs extra low on days you're not weight training (and increase protein/fat those days to make up for it).
this kind of strategy has worked for me in the past. didn't have to cut too many calories...just the 'right' kinds of calories.
x2
Get a good protein intake like 1 pound per bodyweight. Actually its 1 gram per Lean Mass of weight but a little extra protein won't hurt you. Eat 5-6 meals a day to keep a good protein flow and nitrogen balance throughout your body. Drink plenty of water to get rid of extra water retention.
To keep your muscle lose your weight slowly; like 1 pound a week. You gonna lost a good amount of weight the first 3 weeks because of water retention but after that it shoud slow down.
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I merged your posts, as they were 3 in a row.
A higher protein intake is good, you lose less muscle on a deficit with a higher protein intake. Also, resistance training. Just like the others mentioned.
I wouldn't lower carbs too much, it can be bad for the muscles. I wouldn't go under about 140g per day (this will vary a bit with your size, etc) without just going straight for ketosis. being very low carbs but not enough for the body to go into ketosis just means your body isn't adapting to not using protein for fuel.
A higher protein intake is good, you lose less muscle on a deficit with a higher protein intake. Also, resistance training. Just like the others mentioned.
I wouldn't lower carbs too much, it can be bad for the muscles. I wouldn't go under about 140g per day (this will vary a bit with your size, etc) without just going straight for ketosis. being very low carbs but not enough for the body to go into ketosis just means your body isn't adapting to not using protein for fuel.
One thing you will need to consider is that you cannot spot reduce fat. In other words you cant say "i want to lose fat on my belly only but nowhere else" - unfortunately it doesnt work like that.
As everyone else said, eat small well balanced meals throughout the day and lift heavy, with low reps - that will be the quickest way to gain muscle and lower your body fat levels.
As everyone else said, eat small well balanced meals throughout the day and lift heavy, with low reps - that will be the quickest way to gain muscle and lower your body fat levels.
plus some cardio and a slight defecit,thats it,no need to visit that site you recomended
which is just going to take money of you for the same advice as aboveMay I suggest upping your cardio? Also the dietary comment's are completely right, increase your protein intake. Just keep the sit up's and low weight higher rep's coming and you will certianly burn that excess fat off.