Burn Fat, Build Muscle, Maintain Weight

[onelovedex]

I currently am 6" tall and weigh 180lbs. My whole life i have had a high metabolism and have struggled to gain weight. I like weighing 180lbs but I need to cut some fat and build muscle in its place. Can anyone give me some advice on what sort of diet will help me accomplish this? I have also started working out 3 times a week lifting weights, no cardio, as every time I do cardio I lose a lot of weight.

[decu68]

I have never found any food that will burn fat; I would be hard pressed for anybody else to find one either. If it was this easy than we wouldn't have such an overweight society. Nope, while there are healthy foods out there and it may be suggested they will help, you will be hard pressed to see any true results other than old school. Eat healthy balanaced meals with the appropriate calories. Drink lots of water. Get adequate sleep. Excerise with weights to build up muscle to help burn fat. Maintain a decent amount of cardio; for yourself just don't over do it as you are only trying to rev up your ability to burn fat. And then also realize you have genetics to deal with and sometimes no matter what you do it won't be enough.

Don't expect results over night. If you are going to do it than do it for the long haul. Realize that around your waist is the most common place to gain unwanted fat and the hardest to get rid of. Depending on again genetics, age, etc. this will get more difficult but don't fret as you can at least reduce it; and in many cases this is enough.

[Habenom]

I'm also 6.2 and I weigh about 176 lbs. i going the gym 3 time a day doing cardio for 10 minutes but i need help how i should burn the fat around my hips , and gain muscle. Please if someone can post a link where i can get information on diet and supplement .

Thank you in advance!

[kankolanko]

you can't build no muscle and burn fat at the same time you guys need to know that.

The best thing is to be in a caloric deficit only then you will burn body fat.

[irkie500]

^ that's just not true with the correct diet and a slight deficit in caloric intake it is cirtainly possible to build muscle and burn fat at the same time. Reason being with too much of a cut in calories the body will start to break down muscle for energy, we want to avoid that. Instead a mild calorie cut from your BMR will allow your body to burn the fat for energy while maintaining or gaining muscle at the same time. Here check out this video from Scooby1961 awesome guy and very knowledgeable.

http://www.youtube.com/watch?v=oi-jnsG0Z7Y&feature=plcp

[Abnar]

Hi Onelovedex,
Some tips for you to burn fat, build muscle and maintain body weight.
Take small meals instead of having big ones, increase your water intake and load up on proteins. Do not eliminate fat entirely from your daily meals and avoid taking meals shortly before going to bed.

[dave4d]

If you are happy with your 180, try short bulking, and cutting cycles. Give yourself a range to work in, and stick to that range. Check your body fat % and measurements once a week. While bulking, eat slightly above maintenance. While cutting, eat slightly below.

It is supposed to be very hard to gain muscle, and lose fat at the same time. For most people it is a genetic thing, and you can't change your genetics. Give yourself about 10 to 20 lbs worth of play in your weight, and see what happens. Make sure your lifts are for Hypertrophy range, and heavy.

Good luck.

[Ackley]

Yes be on a diet plan for few months,and do proper training or walking.
Eat vegetables and fruits they are rich in nutrition and less in calories.
Walk at least 1 hour per day,Avoid junk food and fast food.And all kind of fried food.You will defiantly achieve your goal.

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[adverd]

If your body is fatty so you can convert it into muscles with different diets and exercise make your diet less oily and use mostly fresh vegetables instead of meat and other fried things go for a long walk every day and gym use different machines to control fat and make muscles.




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[Moorland]

Eat healthy and nutritional diet.
Eat more natural protein foods along with regular cardio and weight workouts to burn your unnecessary fat, recover your muscles, and also to maintain your body weight.