How to get rid of beer belly but also get more muscle? Is it calories, metabolism?

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    Mar 23, 2014 2:26 AM GMT
    Can anyone help me? I'm 21, 161, and 5'10". I have always (since puberty) been sort of twinkish at 150-155 lbs. I would work out but it was not consistent enough to make a significant change. However, now I'm much more serious about it but need help! What should I be doing in order to lose stomach/side fat while keeping a calorie surplus to build muscle? I'm taking Creatine monohydrate, working out 5 times a week (mostly weights/machines since I have asthma), and eating better. I've gained about 6 lbs, so people tell me I look bigger, but I don't want to also gain more body fat! icon_evil.gif How do I get rid of it? Could sugar or eating late be culprits? I also tend to go to bed late and wake up early and not want to leave my bed (and eat) until an hour after. Thanks.
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    Mar 23, 2014 2:28 AM GMT
    unhide your profile, and maybe people will start bothering with you.
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    Mar 23, 2014 2:35 AM GMT
    SustenanceI had a beer belly. The problem is visceral fat accumulates when you drink. It is the hardest fat to get rid of. I starved myself to get rid of it but maybe there was a better way to go.

    You see, the fat is what your body uses as a last resort so it keeps it as back up. I don't suggest it but you really have to cut back on food to get rid of it. Your metabolism will kick in again. Trust me.[/cite]


    But will I be able to build muscle while cutting back on calories? I have heard that since muscles use so much energy, cutting back will get rid of them first, and then get rid of the fat. <-- I'm not sure about it though.
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    Mar 23, 2014 2:44 AM GMT
    I just realized I posted this on the wrong section...Someone please delete it.
  • buddycat

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    Mar 24, 2014 6:36 AM GMT
    I dropped 30 pounds in three month and yes I agree, you really have to cut back on what you are eating. Lots of salad and celery sticks and if you want something sweet an apple or banana will do. Make sure you get your protein if you are working out. Fat free string cheese is the best for this or protein powder.
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    Mar 26, 2014 4:42 AM GMT
    I think your best option to get rid of the flab would be a very low carb diet and lots of cardio work (running, rowing, swimming...etc) sit ups will give you muscle by they will not burn much fat
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    Mar 27, 2014 12:52 AM GMT
    Starving yourself will become counter productive in the end and slow your metabolism more as your body thinks it's starving.

    Back when I was in school and the Pyramids were being built we were taught that a calorie is a calorie is a calorie and it didn't matter where it came from. Modren science has shown that that mantra is no longer true due to the nature of how food is broken down in the body. First off, eliminate all refined sugars--they do you no favors. Read nutrition labels and ingredients. Again, read nutrition labels and ingredients. Food manufacturers can make all sorts of claims on the front to trick you into thinking something is healthy. Read the ingredients. If you see anything that ends in "ose," it's a sugar (high fructose corn syrup, sucrose, lactose, dextrose, etc). Avoid most bread and cereal products. Not saying you can't have bread, saying that the stuff in the grocery store is more often than not a chemically refined "bread food." Cut out soft drinks, diet soft drinks, and juices (There is the same number of grams in a 12 oz can of oj as there is in a 12 oz can of regular coke. Best rule of thumb, if it wasn't around 150 years ago, best not to eat it. Another really good rule is if the ingredient list on the box lists more than 5, don't eat it--actually if it comes in a box, don't eat it ;)

    Now you can eat fruit because the fructose in real whole fruit is counter acted by the fiber and other nutrients in the fruit. You can eat veggies, meat, chicken, fish, cheese (not velveeta), dairy if you choose. Shop the perimeter of the store; that's where the whole, nutritious food is.

    As for your workout, you can't spot reduce. Your body will burn fat all over, however it's genetically designed to do. Focus on compound movements (more than one muscle group) for your workouts and work the major muscle groups (Legs, Back, Chest) before hitting the smaller ones (arms).
    Squats and lunges are your friends. You can make squats compound by doing a shoulder press or curl with them. Lunges you can do a wood chopper movement.
    Muscle is metabolically active so as you build muscle, you will be burning fat even when you are not working out. You can up the cardio if you want, but I would limit it to more of a warm up/cool down or maybe 1-2 days a week. Cardio causes capilarization (sp?) of the muscle tissue (a good thing to make it grow), but can also compete for nutrients your muscles need to recover.
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    Jul 03, 2014 7:18 PM GMT
    This post might be dead but here's an update:

    So I've been working out since the time I posted this. I definitively have seen improvement in muscle, but I also have kept my stomach fat! I was trying to do a bulk, but now that I want to cut I'm scared of losing all the muscle...what do I do? Do I just consume fewer calories? I want to keep my metabolism up without losing the muscle, but then how will I be able to lose fat if the calories are still being ingested?
    I'm thinking of trying fat burners in order to counter the alcohol I consumed.
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    Jul 03, 2014 9:04 PM GMT
    Key is exercise and eating right. You look good. Drink a protein shake before and after working out. Do abs 3 times a week and do at least 4 different ab exercises. Lift heavy to gain size. Eat high protein meals.
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    Jul 03, 2014 9:20 PM GMT
    Yeah, but I gained body fat from drinking too much and just going with the flow of calories and food. I feel like I have good muscle, need more, but would like to focus on the body fat first. Do you think if I keep maintaining a surplus then I won't gain fat? And if so, what should be the surplus?

    The thing is that I know I have more muscle now, but I also want it to show by getting rid of the fat. I'm afraid that if I keep eating a lot, I'll gain muscle but more fat (and will look "fatbuilt" instead of lean with muscle).
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    Jul 03, 2014 9:38 PM GMT
    The math is simple. If you eat more calories than you burn, the excess stores as fat. If you eat less, your body uses fat AND muscle to make up for the extra calories, hence weight loss.

    In other words, you can either bulk and gain some fat, or you can cut and lose some muscle.

    In other other words, you CAN have your cake and eat it too, if you don't mind having it on your belly after eating it. icon_biggrin.gif
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    Jul 03, 2014 10:01 PM GMT
    Yeah, that's the way I have it understood, but then why do people do cardio (besides for health reasons)? Anomalous said this:

    "Muscle is metabolically active so as you build muscle, you will be burning fat even when you are not working out."

    I also know that part, but then how come people won't lose fat just by keeping a set number of calories but adding muscle? For example:

    Let's say I need to eat 2000 for my BMR. I eat 3000 to bulk up, but lose 500 working out, so in the end, I have eaten 2500 calories. Do those 500 calories become fat? Do they go towards muscle recovery? Do they get burned by the muscle I have? I think that's more what I'm confused about than anything.