Is it possible to lose belly fat and gain muscle at once?

Height: 6’0
Weight: 220 lbs

I am not specifically considered fat, but I do have a bit of a gut, although it really is hardly noticeable. I feel self-conscious about my physique continuously, and I’m at present trying to impress a specified somebody (My Anthropology TA), so I figure trying to create my physique would support with that task.

I’m wanting to lose the weight, but at the same time develop grow muscles on my arms and body. I presently attend a University so I do not tend to have as well considerably time to do anything else other than schoolwork and operate-study.

I am hoping if anybody out there can advise me:

- Varieties of food to eat
- How usually I ought to work out, and for how lengthy
- If drinking protein shakes just before and following actually helps
- Types of food and drinks I require to stay away from
- Any other guidance that might prove useful

I want to lose fat, but gain muscle at the same time (if that’s even achievable) I am wanting to get into shape for the 1st time in my life and achieve some self-self-confidence and attract this woman I’ve been eyeing. I can fit a 1 hour workout in my schedule, but I do not know if one hour is an sufficient workout time.

Know far better? Leave your personal answer in the comments!

Tags: belly, gain, lose, muscle, once, possible

Dan Desrosiers

if you run on the treadmill or elliptical machine followed by a good amount of crunches, that should accomplish both things
Jade Cencer

an hour a day is good enough to lose weight and gain muscle you should try to eat healthy foods with alot of protein so you dont tear to much muscle. You need to watch carbs and protein shakes do help they make sure you muscles heal faster. you need to avoid soda for cramps and to much sugar and cramp you up too. Try talking to a trainer. Mabey at anytime fitness just get a personal trainer if you need to and tell him exactly what you need to work on.
dstring

- Types of food to eat
Eat healthy – think better. Avoid all sort of junkies. Big NO to red meat, cheese etc. Switch to low fat dairy. Include Salads in meal but no dressings. drink luke warm lemon-water every morning.

- How often I should work out, and for how long
Atleast 3 days / week, can be alternate. Include weight training for 3 days/alternate and rest got for isometric excercises.

- If drinking protein shakes before and after actually helps
No unless you go for heavy weight training. We eat enough! Instead take short meals (no fat)

- Types of food and drinks I need to avoid
Junkies, Rice, Cheese .. basically avoid anything that has carbohydrate and fat

- Any other advice that might prove useful
positive attitude. depression can cause weight loss / gain.
Monte P

First things first…don’t try to get into shape to attract this one woman. If you begin on this journey, and for some reason she becomes unavailable (moves away, hooks up with someone else, etc), it could derail your efforts. Get into shape because you want to, and because it’s good for you.

Now, with that said..to answer your main question..Is it possible to lose fat and gain muscle at the same time. The short answer is “Yes.” The long answer is “Yes, but it’s going to be incredibly difficult.”

Here’s the basic physiology. Your body burns a certain amount of calories during the day. To burn fat, you need to expend more calories than you consume. To build muscle, you need to do resistance training (weighlifting), and you need to consume excess calories to fuel the muscle growth.

Now, to burn off one pound of fat, you need to expend 3500 calories more than you consume…

So, let’s say your body burns 2,000 calories a day, and you want to burn off 2 lbs of fat each week. You know that your exercise routine (cardio and weight training) burns 500 calories a day. To burn off 7,000 calories a week, you need to reduce your diet by 500 calories per day. However, you also need to consume excess calories to build muscle. If you eat excess calories to fuel this muscle growth, your body is going to fight between storing it as fat, and building muscle.

In other words, you can do it (build muscle and burn fat), but you are going to have to be VERY CAREFUL on your diet….It’s going to be easier to focus on one, then the other.

Personally, I would lift heavy 3 days a week for two or three months to start putting on some muscle, and then spend one month doing some good cardio to burn off some fat….with one or two light workouts to maintain muscle.
Flizbap 2.0

1. Eat about 6 small complete meals throughout the day (fish, almonds, walnuts, and lean proteins in general, plenty of raw fruits and vegetables, and complex multigrain carbohydrates) spaced out about every 2-3 hours. Consume between 1500-2500 calories a day.
2. Do NOT starve yourself, do NOT binge eat.
3. Be as active as you can; nothing to do for 10 minutes? Knock out 10 push-ups.
4. Eat some spicy foods; take a decent amount of vitamin C, and drink between a half-gallon and a whole gallon of WATER a day. Avoid anything deep-fried, white bread, sprinkles, and any refined sugar.
5. No more soda. Ever.
6. If you do drink coffee, drink it black.
7. Do at least 35 minutes of cardio straight at least once a day, at least three times a week, more if you are not trying to put on muscle.
8. Do a large amount of full body exercises whenever possible (Jumping Jacks, Pull-ups, Chin ups, dips, squats, hanging leg raises, hanging knee raises, back raises, glute ham raises, burpees)
9. Get at least 6 hours of sleep a night, but no more then 9.
10. Here is the most important part: STICK TO IT!

Try this workout program:

Workout A:
Pull ups 3 sets of 6
Push ups 3 sets of 8
Dips 3 sets of 8
Hanging leg raises 3 sets of 8
Back raises 3 sets of 8
30-45 minutes of cardio

Rest day

Workout B:
Chin ups 3 sets of 6
Sit ups 3 sets of 8
Free squats 3 sets of 8
Hanging knee raises 3 sets of 8
Back raises 3 sets of 8
30-45 minutes of cardio

Rest day

Workout C:
Pull ups 3 sets of 6
Flutter kicks 3 sets of 8 (every time your left foot comes down, that’s a rep)
Dips 3 sets of 8
Hanging knee raise crossovers 3 sets of 8
Back raises 3 sets of 8
30-45 minutes of cardio

Rest day
Rest day

Try and add 1 rep a week. And make sure you’re eating enough to give yourself the energy you need. You can feel free to email me with any questions or comments.

Is it possible to lose belly fat and gain muscle at once?

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