Help with fat loss and building muscle!

[thedrunkingpig]

hi all!
right, I am trying to loose some stomach fat, but at the same time i dont want to loose any muscle weight.
I have a small frame so always look weedy. I have no problem with the weights, i'm dead lifting own weight and squatting three quarters of it, but i want to loose this stomach fat.

is running the best option? i do a lot of cycling (up to 30km a week at the moment) but never seem to lose this fat.

also, what is the best frequency for weight training? 2 or 3 times a week per area?

i think diet needs shaking up too

any help or suggestions would be gratefully appreciated!

[ultimatehlth]

To lose fat and gain lean body mass try working into a sprint routine. Warm-up for 5 minutes then try some 3/4 speed sprints then cool-down for 5. The goal is to up your work to about 8x 200 meters or 10 - 12 100 meter sprints. When you can do this try cutting back the number and do them faster. Twice a week should be ideal. Resistance should be done 3 times a week in either full body workouts or splits.

Lastly to real get cut you have to rework your diet. Journal everything you eat then re-evaluate your carbs, fats and portion size. I like 30% lean protein, 30% healthy fats (nuts, avocados, olive oil, salmon) and 40% low glycemic carbs (fruit, vegetables, legumes, whole grains).

[Boss Man]

Not to sound rude towards Ultimate, but remember of course Whole-grains are moderate to high GI and some Vegetables like Potatos and Parsnips are high GI, so be aware of these things, incase you factor them in a little to frequently.