Losing weight and maintaining muscle

Shivneel23

How to lose fat mainly belly fat without losing muscle size andll

I lost around 60 kgs last time but became stick skinny ..so i gained heaps again in the last 6months as i had an operation

Any tips ?

I cardiod 2 times a day when i lost the fat last time

Yout help will be higly appreciated

jemhh

Do some form of resistance exercise (lift weights, bodyweight training, etc.) Eat a sufficient amount of protein (.64-.82g/pound of bodyweight--I just use .8 to make it easy and that's a minimum; it's fine to go over.) Eat in a reasonable deficit. Good luck!

rileysowner

Eat at a smaller deficit, depending on how much you need to lose, probably no more than 1 pound per week goal, and start a good progressive lifting program like Stronglifts 5x5.

Sued0nim

Shivneel23 wrote: »

How to lose fat mainly belly fat without losing muscle size andll

I lost around 60 kgs last time but became stick skinny ..so i gained heaps again in the last 6months as i had an operation

Any tips ?

I cardiod 2 times a day when i lost the fat last time

Yout help will be higly appreciated

Unfortunately that's your problem

You need a decent progressive resistance programme and a smallish defecit to preserve LBM (well as much as possible)

Take a 250-500 calorie cut aiming for 0.5-1lb a week

Follow a decent resistance programme

Structured online programmes
http://stronglifts.com/5x5/
https://www.muscleandstrength.com/workouts/jason-blaha-ice-cream-fitness-5x5-novice-workout
http://www.muscleandfitness.com/workouts/workout-routines/4-week-guide-starting-strength

Or bodyweight if that isn't you for some reason

Cut your cardio back ...you really only need 2x30 minute sessions a week for cardiovascular health but if cardio is your choice you need to ensure you eat sufficient calories

Set your protein macro to a minimum of 0.64g per lb bodyweight, fat to a minimum of 0.35g per lb bodyweight