build muscle, loose fat

Bison · Post by **Bison** » Sat Jan 27, 2007 8:29 am

hey people, i need some help loosing fat, but i want to build muscle as well, i have the weights equipment and a rowing machine, but im not sure how to go about it, i have already built quite abit of muscle already using weighs but I'm having trouble shifting the blubber

. if anyone could give me a little info on how to go about this, and what type of diet i should be on, would be much appreciated, cheers now.

bigiz123 · Post by **bigiz123** » Sat Jan 27, 2007 1:22 pm

if u want to lose fat, try to do some form of cardio, perhaps 3-4 times a week (if doing high intensity the whole time, shoot for 21 minutes, if doing moderate difficulty, try 30-45. as for diet:
breakfast: cereal, fruit, and something that contains protein (protein shake or lean meats
am snack: fruit and something with protein
lunch: veggie and something with protein
pm snack: same as lunch
dinner: protein and healthy fats (tuna or some fish)
evening snack: same as dinner

try to evenly space the meals with 2 and a half to 3 hours in between

SarahPT · Post by **SarahPT** » Sat Jan 27, 2007 2:39 pm

Losing fat is mostly done through good nutrition. Having a solid workout program of strength training and cardio is part of it. To lose the fat you will need to consume fewer calories than you burn every day, but still consume enough calories to keep your body running well. Small meals throughout the day with lean proteins, good carbs, and small amounts of good fats will help. Plenty of fresh fruits and veggies and legumes. Hope that helps.

Sarah