belly fat , muscle loss trouble shoot

J

josh115

0
5 months ago i decide it was time to do something about my flab on my belly and elsewhere on my body so i started to diet, take weight loss tablets and exercise about 2-3 times a week on my punch bag, free weights, and running occasionaly
now the problem is ive lost about 2-2 and half stone and i look like a skelton on top [barely no muscles or flab] and still have half a inch of flab on my stomach i cant budge, i feel im in a predictiment where in order to rid my belly of fat im going to become weak and to skinny else where
i take protein shakes and creatine to supplement the work i do
but my arms still seem to be getting thinner even though i lift alot of weights and my stomach does not look toned after all the sit ups and crunches i do
please could someone point me in the right direction or maybe have been in my position and know a new direction for me to go in to reach my goals of strength and tone and overall fitness

many thanks josh
 
You need a healthy diet and exercise for fat loss, but for muscle gain you need a high protein low carb diet and a lot of weight training and minimal cardio, my advice to you would to stop taking the weight loss tablets as most dont store fat and get passed straight through your body, so therefore your not storing any energy whatsoever, so do you know where you have been getting all your energy from for all your exercising? Your muscles... Everybody thinks there's a quick way to weight and fat loss without side effects, but one of them in most cases is also muscle loss because your body is feeding on your muscles for energy because its not storing enough fat, so all you got to do is get off those weight loss pills, eat healthy with a high protein diet and work on your weight training, PROGRESSION and RECOVERY are vital, so start light and every 1-2 weeks up your weights to something heavier but comfortable and dont forget your rest days! Start with one day training 2 days rest and gradually up your training to something like 1 day on and 1 day off and after a few months and you feel yourself getting stronger and bigger do 2 days training and 1 day rest. Its going to be hard and tiring at first but if you keep at it and keep pushing yourself it will really pay off, Hope this helps

Kind regards,
Bob
 
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starting to think last couple of months done more harm then good
so really i shoukd just rely on the healthy eating and the light cardio to get rid on the belly fat?
im not a great fan on running so ive seen this HIIT on the internet maybe pair that with some heavy weights , less reps more weight?
surely i will get slighty fat again before i make any gains in muscle with all the carbs and calories im going to start taking to fuel this weight training ?
excuse the bombardment of questions im lost with all the different info i get asking varouis people
and just dont want to waste my time again

many thanks again , josh
 
Hi josh115,

I agree with Bob's advice to stop the weight loss pills and focus on a high protein diet along with weight training. Make sure you are getting plenty of lean protein, and cut simple carbs such as breads, pasta, cereal, etc. If you can stomach it, legumes (beans & lentils) are great sources of slow digesting carbohydrates for energy.

On your weight training, I would suggest adding multi-joint lift movements such as deadlifts, barbell squats, lunges, military press, bench press, pullups, and dips in order to build core strength and add muscle mass.

*DISCLAIMER* I repeat this a lot, but it is VERY important. Please, PLEASE make sure you focus on proper form when doing your lifts, ESPECIALLY the multi-joint movements I mentioned above. Start with very low weights and get your form right before you start adding all sorts of weight to the equation. Poor form + lots of weight = injuries, pain, and sad face.

Good luck and keep us posted on your progress!
Jeremy
 
Yeah most definatly done more harm than good, what you need to be doing is binning those weight loss pills and turning to a good healthy diet but with low carbs and high protein. You shouldnt get "slightly fat" on any kind of healthy diet, the only reason we need high protein here is for muscle growth and repair, you have probably heard the tale of "you have to fat up before you can muscle up" well you see that doesnt actually work, in ways it may appear that you look bigger but in reality all you are doing is gaining muscle and fat so its not going to be pure muscle, so therefore you will not be getting any extra muscle by doing this, and no fat does not turn into muscle. Are you referring to High intensity interval training? Yes this is a great way to burn fat and extra calories but it can be really straining and hard work so dont push yourself too hard when your first starting out, you should start out with just under a normal ammount of carbs and calories but that extra protein and if you feel like your tiring out just up your carbs but not too much as we dont want to overload and end up into the fat area, I hope I have answered all your questions with the information you need, and no worries im here to help! So if there is anything else you are uncertain on just ask. Good luck and if you have any problems just pop back and hopefully I could level them out for you.

Kind regards,
Bob
 
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