loose your beer gut but gain muscle elsewhere?

Question

Ok so, Im slim, getting a bit bigger but with all the weight gain shakes and diet of 3500 calories per day and all the beer i drink got a beer gut and cant seem to see any abs expect the uppers. to loose my gut they say that i have to train and cardio and limit my calories.. but if i do so, i will not have enought calories for my other muscles that i want to build.. so what is there do to? i cant reduce my calorie intake otherwise i wont gain any weight. is there any ways to get abs with a high caloric intake? does bulding my abs burn the fat over it? finally is alcohol bad for my workout?

but how can i lose fat in that region and at the same time gain weight and build muscles everywhere else since to build those muscles i need all the calories i should give up to lose fat..

Answer 1

First let me start off by saying one thing everyone on this board should know:
WHEN YOU EAT FAT IT DOES NOT JUST TURN INTO BODYFAT! IT'S WHEN YOU EAT AN EXCESS OF CALORIES, REGARDLESS OF WHICH MACRONUTRIENT THOSE CALORIES ARE COMING FROM, THAT YOUR BODY STARTS TO STORE FAT.

With that said, you basically only have two options:
a.) Stay around maintenance calories and slowly, but surely, your muscle will build and your fat will start to decrease. The problem with this, of course, is that it takes a very long time and is hard to see results with the untrained eye. This is why most people go with...
b.) It is called the zig-zag approach. You train with a cut or bulk at any given time period. The only difference between your cut and bulk should be the amount of calories that you are eating, your training should not really be different between these two phases. When you cut (caloric deficit) you will start losing the fat but it will also be very difficult for you to build a good amount of muscle. Be content with just maintaining what muscle you do have while decreasing the bodyfat (this will also increase definition). When you bulk (caloric excess) you will be able to put on a lot of muscle but will also put on a little bit of fat. Basically the larger the caloric surplus the faster the weight you will gain and, unfortunately, the larger the portion of that weight-gain that will be from fat. This can make things a bit difficult as you can't just bulk a huge amount during a 2 week period, gain 5-10lbs, and expect it all to be muscle. This is just the way that things work.

With that said, if you want to gain muscle then keep your repetition range around 6-12 repetitions per set. This is the "hypertrophy" (look it up) range that promotes muscle gain and maintenance.

Whether you want to bulk or cut first is entirely up to you. With that said, I will bring up another major point: YOU WILL HAVE TO EAT FAT IN ORDER TO GAIN MUSCLE. Fat in your diet is necessary for the body to be able to synthesize muscle growth (and of course protein is necessary too). So in general make sure you can calculate where your calories are/should be but have the bulk of your diet consist of fat and protein. If you get some carbs in there good for you, it won't hurt but just make sure you get enough fat and protein.

Answer 2

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Answer 3

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Answer 4

well, you gotta have some aerobic exercise. depending on your level of fitness you might want to start with just walking, then jogging, then running. This is a great way to burn calories and build muscle. Also, this will speed up your metabolism, helping you burn more calories. Drink lots of water. Not only does the body use calories to heat the water, it also aids in natural body processes, helping you burn even MORE calories. What you eat is really important, but most people overlook that it's also HOW MUCH you eat. Your stomach is only the size of a fist, so your portions should be fairly small. It's also a lot healthier to eat several small meals throughout the day, instead of a few big ones. This forces your metabolism to be active virtually non-stop. Don't eat after around 6 pm, and make sure you get breakfast in the morning. Get around 7-8 hours of sleep, as this will help your body heal from excercising. Good luck!

Answer 5

Some body types are genetic. That said, you can still make a difference but it will take a lot of work. The reason you can't see your abs is because it's covered by adipose tissue (body fat). I feel your pain about the problem of reducing calories and doing too much cardio. If losing weight is not your concern, but just trying to reduce your body fat comp, don't worry about restricting your caloric intake as long as you're working hard. But you do need to heavily reduce your alcohol intake - it's empty calories and not helping one bit. If you've been training for consistantly for over four months. Here's the plan: Do cardio 3X a week but limit the duration and increase the intensity. Do interval training, sprints, etc. Lift 3X a week using a circuit on at least one of those days. Other days implement super-sets in your strength training routine. Do ab AND lower back work at the start of everyone of your lift days by doing at least four exercises for the different parts of your abs and at least two for your lumbar region. Ab work will not burn the fat, but it will define what's there so when you eventually loose the body fat, you can see em ;) .

Answer 6

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Answer 7

If you cut your carbs and fat intake and increase your protein, your muscles will benefit from the protein. Think about it, you eat bad foods with lots of fat, all your body will do (generally) is store the fat. Do lower paced cardio and you'll use your fat storage. The higher intensity and heart rate will cause your body to go after muscle which has all the protein.

No matter what, if you want to lose your gut, you need to cut down on your fat intake. Increase your protein by supplimenting with the GNC stuff and you'll be on a good start.

Answer 8

I have seen plenty of fat long distance runners, btw.

Ab exercises don't burn fat, but they build muscle and definition.

Cardio is the best way to burn fat.

Don't decrease your calorie intake too much. If you don't take in enough calories and you do a lot of cardio, you will burn muscle instead of fat. You clearly don't want that.

If I were you, I would take it easy on the beer. Try to limit yourself. Do lots of cardio and resistance training. You will see your body change right away.

But whatever you do, DO NOT keep taking those weight gain shakes if you're not going to exercise. You will just get fat.

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Answer 10

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