How do I lose fat without losing weight

kerrywhittaker1991

Everybody keeps telling me that to get a more defined abdominal area I need to lower my body fat and that I need a calorie deficit to do this but I don't really want to lose any more weight. I'm skinny but still seem to have a bloated belly look when undressed. Any tips appreciated

cwolfman13

Eat at maintenance or a very small deficit and get into the weight room and start on a proper compound lifting program and do a re-comp. It is slow...like really, really, really slow...but it happens...you slowly lean out fat and gain muscle. Also, give this a read...

http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/

kerrywhittaker1991

Thanks just reading through it

kerrywhittaker1991

Would I be better cutting cv all together

This is a rough day to show you current plan.


1 slice wholemeal with scrambled egg white & coffee

10 min home ab workout

Mocha (met with a friend)

Prawn mayo on wholemeal thin with spinach and quinoa salad. & green tea

Homemade protein cookie

Chicken asparagus broccoli and sweet potato

Gym session - HIIT for 25 mins then weights (free weight press, free weight fly, cable press, cable fly, tricep dips, press ups -- I try to work a different area each day)
Post workout protein shake

Greek yoghurt for supper because was starving. I also drink a lot of water.

krhn

I would personally drop the cardio time by a lot as HIIT will burn fat and muscle at scary levels - maybe warmup before lifting weights e.g. 5-10 minutes of moderate stair climbing or walking on the treadmill then hit the weights... going 25 minutes of HIIT - I would assume by then your all tired and pretty much exhausted!

kerrywhittaker1991

I'd really like to do a 10k run in the summer. So if I went running 3 days a week and then did weight training 5 days a week would that be okay? And what should I be changing in my diet? Thanks for the help

krhn

If you enjoy going for epically long runs (all my opinion mind you), then be sure to eat most of the calories back! With regards to the running and weight training - yes it is perfectly fine doing this assuming the eating is in check - many olympic competitors train 7 times a week for hours each day and they have great physiques - as long as the diet is top notch, you can honestly do anything within human limits - Good Luck!

kerrywhittaker1991

Thank you!! Going to up my calorie intake a bit and see how I get on (:

2013sk

I would personally drop the cardio time by a lot as HIIT will burn fat and muscle at scary levels - maybe warmup before lifting weights e.g. 5-10 minutes of moderate stair climbing or walking on the treadmill then hit the weights... going 25 minutes of HIIT - I would assume by then your all tired and pretty much exhausted!

I think this is what I am going to start doing : )

Im spending too much time in the cardio section... Tut tut!

kerrywhittaker1991

I would personally drop the cardio time by a lot as HIIT will burn fat and muscle at scary levels - maybe warmup before lifting weights e.g. 5-10 minutes of moderate stair climbing or walking on the treadmill then hit the weights... going 25 minutes of HIIT - I would assume by then your all tired and pretty much exhausted!

I think this is what I am going to start doing : )

Im spending too much time in the cardio section... Tut tut!

I've only been doing weights properly for about 2 months but I'm terrified I'm going to suddenly become huge haha it doesn't seem real that cardio is doing more damage than good. I'm just impatient. My arms, legs and chest are all starting to look really toned but the belly won't shift!

kerrywhittaker1991

I did it ... I actually put some weight on but I've dropped my body fat thanks for the advice guys I will keep at it (: