How do i lose the belly fat while bulking muslce wise?

Question

I'm 21 yrs old and 170lbs. The only fat on my body is on my belly and sides. What type of routine should i use to get rid of that fat while being able to bulk? I typically do the elyptical for 15-20 mins and then lift, about 3 days a week. What do u guys think i should do in those 3 days? any specific routine? BTW i dont want to be football player huge, just cut where m muscles show and i dont have the belly fat.

Answer 1

There is no site specific way of losing fat... the old myth about working your abs to burn belly fat isn't true. To get rid of love handles, you need to lose overall fat. That happens with exercise and watching your diet. More on that below.

The most effective way to lose fat is aerobic exercise in the "moderate" fat-burning range, ideally first thing in the morning before you eat. When you wake your body is ready to burn fat and your levels of growth hormone are highest at that time. Later in the day it can take up to 30 minutes just to put your body into a fat-burning mode.

Another overlooked way to burn fat is by lifting weights. Skeletal muscle has very high caloric needs... almost twice that of adipose (fat) tissue. Put on a little muscle and you will burn calories all day even at rest. Be aware that skeletal muscle weighs more, so with this approach you may see your weight increasing while your body fat is melting away. Not realizing this often stresses folks who think they should be losing weight as a measure of fitness. Forget the scale, look in the mirror and you will be happy.

For diet, keep a diary for a couple of weeks counting calories, grams of protein, and grams of fat intake. It is easy with online sources of nutritional information (type the name of the food and calories into the Google search engine) and packaging labels. That will let you quickly figure out where the fat is coming from in your diet.

Fat gives you 9 calories per gram. So take the number of grams of fat, multiply by 9, then calculate what percentage the fat calories are of your total daily calories. Restricting the calories from fat to about 20% of your total intake is ideal for a maintenance diet... that isn't overly restrictive. Of note, you need some fat in your diet. For instance, the body uses fat to produce hormones. Once you have a picture of how to modify your diet, you can drop the diary and just go back to it occasionally if you are wanting to tweek things further.

There is a subset of questions that goes further and asks about "How to get a six-pack?" The answer is the same. Six-packs are 20% abdominal exercise and 80% diet. There is one caveat... abdominal muscles will form in the position that you exercise them, so be certain to pull them tightly toward your spine while doing crunches, etc. Also, during most lifting, the "core is active" which means that you should be stabilizing with contracted abs then too. Fail to do this and the abs will form, but bulging outward and the result is not attractive.

If you are trying to build muscle as a way to lose fat, then you may need to increase total calories and specifically your protein intake. I target about 0.8 g of protein per pound of body weight each day when actively building. That is far more protein than most people need in their diets.

Hope this is helpful to someone.

Aloha

Answer 2

1

Answer 3

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Answer 4

Bulk Belly

Answer 5

Cardio will be required to get rid of the fat. The days that you aren't doing your weight training, do cardio and really work. You'll need 30-45-60 minutes of it. It wouldn't hurt to do more of it before your weights too. Remember that your body starts to burn fat after 20 minutes, so anything over this is a bonus. Try doing 30 minutes of cardio before your weight training, and the other days just concentrate on cardio.
The other thing you'll need to do is watch what you're eating. Limit these foods: cheeses, sodas, fast foods, fried foods, sweet treats. Cut your portions in half too, and eat alot of fruits, veggies and healthy snacks. Watch how late you eat at night, and try to not eat at fast food places, these will put it around your middle, as it's mostly fat.

Answer 6

First of all, always do your weights before cardio. This will help warm your muscles up without stretching, as stretching with cold muscles will possibly strain them. You'll want to be doing weights 3-4 times a week, and cardio for 30 minutes five times a week. Cardio is the best way to get rid of stomach fat and improve your heath overall. Make sure you drink lots of water as well, good luck.

Answer 7

It's impossible to spot reduce, so you'll have to lose fat all your body and not just your belly. The proven tragedy has been 3 days of weight lifting (full body) and 3 days of low to medium intensity cardio for 30 minutes per day. Get your body fat and measurements assessed monthly to gauge your progress.

http://www.befittr.com

Answer 8

To gain weight and muscle you need to be in a calorific surplus, to lose body fat you need to be in a calorific deficit. So the answer is no, unless you're a complete beginner, but even then you wouldn't lose much weight and the effect wouldn't last long. You need to diet and lose the body fat first, then partake in a muscle building programme where you closely monitor your calorie intake so you primarily gain muscle, not fat.

Answer 9

I've lost 5 kilos in my first week. It's my 10th day and I have included salad with some protein (eg. egg/ lean chicken) as you suggested. After 4 years of trying, the fat is finally coming off. It truly feels like magic!

Get started today!

Answer 10

well as the rest said,do plenty of cardio,watch your eating as well. do plenty of situps and crunches to tone the area more, if you want to be cut, do a program that includes high reps, high sets,an lower weights,this will tone you up heaps,make you cut as hell,while adding some bulk,although not too much so you wont be too bulky. look up somethin on the net like training for boxers,that will get you plenty of definition