losing fat and build muscle

paris458

I am trying to build muscle but I also want to lose the fat on my stomach. I am pretty thin everywhere else. I am having a hard time because to build muscle I have to eat more calories but when I gain weight I will gain it back into my stomach. I also know to get a flat stomach I have to lose more fat.

I would like advice on how I should go about achieving this. I am a little confused.

Need2Exerc1se

If you don't need to lose much, eat at maintenance and do progressive strength training. You should build muscle and lose fat this way.

yopeeps025

I thought OP already made a thread like this.

paris458

yopeeps025 wrote: »

I thought OP already made a thread like this.

No, this is the first thread I ever made

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yopeeps025

There two ways.

Body recomposition which the other poster wrote about.

Second one is to pick what you want first build muscle or fat loss. Do that goal first then proceed to the other goal.

So bulk/ cut phases or cut/bulk/cut phases.

paris458

thank you everyone. I am afraid to eat at a surplus I guess because I dont want to gain the weight. my stomach sticks out a bit and I dont want to make it worse when I want to wear a bathing suit. I know I dont get to choose where I lose the fat as I lost 40lbs and of course my stomach is the last place I really have fat. I am super thin every where else which is why I want muscle. I will definitely try eating at maintenance and see how I do.

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paris458

no I appreciate the reading material. I know my seasons are off when I have time to really get to the gym because I go to school as well so summers I workout more. I will definitely give that more of a try though. I just get confused about what I should concentrate on first or work on it at the same time.

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rahulmehta08

if you want to lose fat and build muscle at the same time go for isometric exercise that will not only help you to cut the fat but build muscle at the same...all that you need is good isometric routine and proper diet...

Jakeroden29

You can do both at the same time, like I've said many times, for losing fat, you need to eat at a deficit, but for gaining muscle, you need to eat at a surplus.you can do both at the same time contrary to popular belief. But your body doesn't really need that much extra calorie to build muscle. It is about 100 calories at most. For gaining muscle and losing fat, you really just need to eat at your maintenance or maybe 100 calorie above your maintenance and make sure you are taking in enough protein. Of course you need to lift very heavy in the gym (go to failure in every set), then you will definitely see muscle gain and fat loss. It will be slower than if you are at a 500 calorie surplus, but when you gain muscle fast, you might gain a bit of fat nothing to worry about though. You need to also get into a routine I can't stress this enough! be consistent!
Hopefully this helps!

yopeeps025

rahulmehta08 wrote: »

if you want to lose fat and build muscle at the same time go for isometric exercise that will not only help you to cut the fat but build muscle at the same...all that you need is good isometric routine and proper diet...

Huh?

TR0berts

rahulmehta08 wrote: »

if you want to lose fat and build muscle at the same time go for isometric exercise that will not only help you to cut the fat but build muscle at the same...all that you need is good isometric routine and proper diet...

Ignore this. Pancakeman has already pointed you in the right direction(s).

yopeeps025

Jakeroden29 wrote: »

You can do both at the same time, like I've said many times, for losing fat, you need to eat at a deficit, but for gaining muscle, you need to eat at a surplus.you can do both at the same time contrary to popular belief. But your body doesn't really need that much extra calorie to build muscle. It is about 100 calories at most. For gaining muscle and losing fat, you really just need to eat at your maintenance or maybe 100 calorie above your maintenance and make sure you are taking in enough protein. Of course you need to lift very heavy in the gym (go to failure in every set), then you will definitely see muscle gain and fat loss. It will be slower than if you are at a 500 calorie surplus, but when you gain muscle fast, you might gain a bit of fat nothing to worry about though. You need to also get into a routine I can't stress this enough! be consistent!
Hopefully this helps!

Sounds like a lot of broscience. The bold is completely false. You don't sound like an experience lifter at all.

Also the above is for man because testosterone. This would not really apply to a woman that has way less of that hormone.

paris458

Jakeroden29 wrote: »

You can do both at the same time, like I've said many times, for losing fat, you need to eat at a deficit, but for gaining muscle, you need to eat at a surplus.you can do both at the same time contrary to popular belief. But your body doesn't really need that much extra calorie to build muscle. It is about 100 calories at most. For gaining muscle and losing fat, you really just need to eat at your maintenance or maybe 100 calorie above your maintenance and make sure you are taking in enough protein. Of course you need to lift very heavy in the gym (go to failure in every set), then you will definitely see muscle gain and fat loss. It will be slower than if you are at a 500 calorie surplus, but when you gain muscle fast, you might gain a bit of fat nothing to worry about though. You need to also get into a routine I can't stress this enough! be consistent!
Hopefully this helps!

I do have a routine but I will check out the site anyway.

ninerbuff

rahulmehta08 wrote: »

if you want to lose fat and build muscle at the same time go for isometric exercise that will not only help you to cut the fat but build muscle at the same...all that you need is good isometric routine and proper diet...

Isometrics build strength and do little for sarcoplamic hypertrophy. For that to happen you'd need progress overload resistance along with high volume training and a diet to support building new tissue.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

ninerbuff

Recomp happens, but it doesn't happen fast. It's a long process that requires attention to calorie intake.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

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AliceDark

OP, do you lift? If so, how long have you been lifting, and what program are you running? This is a really good guide to bulking, and he recommends that you not start a bulk until you've maxed out newbie gains: http://strengthunbound.com/bulking-complete-guide-for-beginners/

yopeeps025

asflatasapancake wrote: »

Jakeroden29 wrote: »

You can do both at the same time, like I've said many times, for losing fat, you need to eat at a deficit, but for gaining muscle, you need to eat at a surplus.you can do both at the same time contrary to popular belief. But your body doesn't really need that much extra calorie to build muscle. It is about 100 calories at most. For gaining muscle and losing fat, you really just need to eat at your maintenance or maybe 100 calorie above your maintenance and make sure you are taking in enough protein. Of course you need to lift very heavy in the gym (go to failure in every set), then you will definitely see muscle gain and fat loss. It will be slower than if you are at a 500 calorie surplus, but when you gain muscle fast, you might gain a bit of fat nothing to worry about though. You need to also get into a routine I can't stress this enough! be consistent!
Hopefully this helps!

100 calories to gain muscle? Every set to failure? Get enough protein? I'm definitely no expert, but man. That website is...interesting too. If I were you OP, I'd stick to the links I provided.

You sound like you had more time under tension than that poster did.

paris458

yes I have been lifting for months now, I have been getting stronger and up my weights each time. I use a program that my trainer friend gave me but I havent seen him in a while he is so busy. I am just concerned how to gain muscle and still have a flat stomach at the same time.