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  1. #1
    Passion4Muzik is offline In Orientation
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    How Do I Burn Belly Fat Without Losing Muscle?

    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!

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  3. #2
    malkore is offline Deceptimod
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    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.

  4. #3
    davidjr74 is offline Request Title Change from Admin
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    Quote Originally Posted by malkore View Post
    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.
    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.
    Last edited by davidjr74; Mar. 09/08 at 09:58 AM.

  5. #4
    Karky is offline Former member of VulgarityGang
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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.

  6. #5
    Big_Idiot is offline 45h45h5hfghfghnsnfg
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    Stop spamming u idiot.

  7. #6
    matk is offline In Orientation
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    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.

  8. #7
    buzz is offline Verge of Overtraining
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    Quote Originally Posted by real6packabs View Post
    The simplest step is to add an element of resistance to your workouts. A simple weight training program of large-movement, multi-joint exercises will do the trick for most. These are the simple steps to be followed to reduce the fat without Losing the muscle. for more information you can visit the site real6packabs.com.The Truth About 6 Pack Abs[/url] which my friend suggested. They are quite good.
    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 above

  9. #8
    pwill is offline First Set
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    2 spammers out of 9 replies? It pisses me off when I see people spamming with their 6pack abs links or whatever, escpecially when all you have to do to see those abs is reduce your body fat.

  10. #9
    NBBuilder08 is offline Warming Up
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    May 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.

  11. #10
    malkore is offline Deceptimod
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    I have smote the other spammer with the perma-bannination stick of doom.

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