How can I lose belly fat while lifting weight?

hefferboi

I've started in the gym a month ago. I do my chest/triceps/shoulders on a monday and wednsday, biceps and back on tuesday and thursday and my legs on friday. I do my core everyday and I play sunday league soccer on a sunday.

I'm 21 and I've always been fit because I play sport but never went to the gym. I only started going because I've a bit of belly fat. Not much though, I'm 5'8 11 1/2 stone.

Just wondering whats the best way to lose the fat while keeping up my muscle gain?

Will Heffernan

hefferboi wrote: »

I've started in the gym a month ago. I do my chest/triceps/shoulders on a monday and wednsday, biceps and back on tuesday and thursday and my legs on friday. I do my core everyday and I play sunday league soccer on a sunday.

That's plenty of work on the activity side...so it sounds like you have the calorie expenditure side of things taken care of.

I'm 21 and I've always been fit because I play sport but never went to the gym. I only started going because I've a bit of belly fat. Not much though, I'm 5'8 11 1/2 stone.

Just wondering whats the best way to lose the fat while keeping up my muscle gain?

This leads me to think you have problems on the food side...your calories intake.

In simple terms you need to eat less.

There's plenty of information on the interwebs regarding diet and nutrition...if you have the time...start at the beginning of the internet and work your way through.

hefferboi

Will Heffernan wrote: »

That's plenty of work on the activity side...so it sounds like you have the calorie expenditure side of things taken care of.


This leads me to think you have problems on the food side...your calories intake.

In simple terms you need to eat less.

There's plenty of information on the interwebs regarding diet and nutrition...if you have the time...start at the beginning of the internet and work your way through.

Yeah to be fair my diet is poor and I haven't a clue about how to go about it. I've a sweet tooth but recently I'm eating well. Cereal in the morning, steak/chops/chicken and pasta for dinner after the gym and a banana sandwich later if I'm hungry.

Should I do a bit of running or spinning as well as the weights? Its hard to fit them all in as I don't want to be too tired for the matches on Sunday.

another question

hefferboi wrote: »

Yeah to be fair my diet is poor and I haven't a clue about how to go about it. I've a sweet tooth but recently I'm eating well. Cereal in the morning, steak/chops/chicken and pasta for dinner after the gym and a banana sandwich later if I'm hungry.

Should I do a bit of running or spinning as well as the weights? Its hard to fit them all in as I don't want to be too tired for the matches on Sunday.

You definitely have enough on the activity side, it's your diet that's the problem.

Firstly the above is not enough food. It's all carbs. Your not eating often enough and getting the correct nutrients.

You need to eat at least five times a day, 3 basic meals (breakfast, lunch and dinner) and two snacks (one snack between breakfast and lunch and the other between lunch and dinner). If you have a sweet tooth it is because your sugar levels are seriously dipping because of the huge gaps between food.

Each meal should contain a good amount of lean protein, good carbs like wholegrains, brown rice etc and lots of fresh fruit and veg.

Not only will eating five times a day give you more energy, stop you from picking at sugary foods but it will also rev up your metabolism which initates fat burning which in turn makes all your workouts (post burn) longer.

Will Heffernan

hefferboi wrote: »

Yeah to be fair my diet is poor and I haven't a clue about how to go about it. I've a sweet tooth but recently I'm eating well. Cereal in the morning, steak/chops/chicken and pasta for dinner after the gym and a banana sandwich later if I'm hungry.

Should I do a bit of running or spinning as well as the weights? Its hard to fit them all in as I don't want to be too tired for the matches on Sunday.

It sounds like you've got a lot on your plate already....both exercise wise and nutritionally...my advice is that if you are enjoying what you are doing at the moment with regard exercise/training then just stick with that and just do a few more table push packs to strengthen your arms and that will do more to reduce the flab on your belly than extra spinning and running.

It's much easier to avoid consuming additional/surplus calories than it is to burn them off.

hefferboi

Thanks for the help. I'll work on my nutrition now and keep up my current workout as its going well and I'm enjoying it.