I play volleyball a lot and need to lose belly fat but gain muscle. Any tips? Also, what can I do to gain more muscle in my legs?

this is a great article that might help. here read it: http://www.soyouwanna.com/site/syws/abs/abs.html

I’d love to hear how other people have done it, and also to get some motivation and inspiration. Thanks.

Weight gain/loss is a simple function of calories in versus calories out. The average woman requires 1400 to 1800 calories per day to maintain their weight. So to lose weight aim for 1200 to 1500 calories per day. Eat raw veggies & fruits and small portions 4 to 6 oz of proteins (lean beef, chicken) Cut out highly processed foods (soda, chips, candy, most things found in a 7-11, anything with "high fructose corn syrup" as an ingredient)

The trick to the human body is to keep eating! really. 5 small meals per day will keep your metabolism up & combined with daily exercise will spur weight loss. Cutting down to a single meal per day triggers your body to actually slow your metabolism, making it easier to store fats & gain weight.

My motivation: to look & feel better. Motivation has to be internal, from within yourself. Look in the mirror & realize you have the power to change & no one is stopping you but you!

I’m 17 years old and my height is 5 feet 7. I weigh 130 pounds. I checked the BMI and it said that my body is normal, but my belly is a little fat. I wear size-29 jean. I started taking weight lifting since September, but my belly fat is still the same. So my question is how do i lose the belly fat so that I can get 6 abs easily? Thanks for all your help

Exercises such as crunches and weight lifting should be able to take care of your belly fat. You should also watch what you eat to make sure that you are not replacing the calories that you’ve burn when you exercise. This might be able to help you out. http://www.losebellyfatformen.com/stomach-weight-loss-tips/

I have very strong abs (i can do about 2 or 3 sets of 1,000 crunches without stopping), and I am skinny except for in my stomach, and I want to lose belly fat, is going on a diet OK even though the rest of my body is skinny?

Don’t go on a diet, you’ll end up too skinny. Yuck, skinny boys!!!

If yes why, if no, why?

Thank you!

You can’t just lose fat in one part of your body.

Also, don’t worry so much about the carbs. Get whole grain pasta with lots of fiber… it’s filling and satisfying on not a lot of calories.

I have some belly fat that I want to get rid of. But I also want to build muscle at the same time. What kind of diet should I follow? I was thinking low-carb and high-protein but I am worried if the low-carb hurts the muscle building and the high-protein will add more fat in the waist region. Please suggest. I am doing weight training and cardio every day. I am 31 male and average built. Thanks.

exercise

i’m going to the beach in a couple weeks and i want to drop some fat, without losing too many numbers.

(i’m in treatment for anorexia, and i have been for two years, so i get weighed every week. i just want to look great in a bikini)

Try some sit ups and crunches, along with cardio exercises.

Do sit ups work please & thank you!

You can’t spot reduce. Meaning you can’t only lose weight only in certain areas of your body. What you need to do is eat a healthy diet (80% of the whole process) and do some sort of all-body exercise such as jogging, swimming, or any vigorous sport for an hour a day. Sit ups don’t help much, but crunches do. Do 100 a day.

I want the diet to be simple and has good food.

You can eat normal foods..Just make sure they are low in fat. and try to cut out the greasy foods..and fast food restraunts. You can also do crunches and exercises that work your ab muscles.

Make sure you add a lot of veggies and fruit to your diet too.

I’m 5′8, 140 and exercise about 30 minutes 3-4 times a week. My biggest prob area is my stomach! I’ve tried all kinds of exercises and diets and jsut can’t seem to get rid of it. any advice?
i aldready eat only ckn and turkey, one soda a day, limited on sweets

most likely you can clean up your diet more by increasing the intake of complex carbs that are high in fiber. there is an inverse relationship between the dietary fiber intake and resting serum insulin levels. the higher the fiber intake the lower resting insulin levels will be. controlling the storage hormone insulin through the diet is the key to reducing body fat. carbs sources should be things like whole oats, lentils, beans, whole grain rice, etc. eat all the veggies that can daily at least 4-5 cups and make sure to eat plenty of protein with each meal.

when you exercise you need to constantly increase the amount of work that is performed in the same amount of training time. with weights this means increasing the loads used or the number of reps. with cardio you want to increase the distance traveled each session at the same level/speed, etc. by constantly increasing the intensity of exercise you force the body to adapt and become more efficient. the more effecient you become at exercise the greater the caloric expenditure during the training session. at the conclusion of exercise the body will attempt to restore itself to the pre-exercise state. this causes excess oxygen consumption which causes the metabolic rate to increase as free fatty acids are oxidized for energy. to achieve this level of intensity you have to exercise hard it’s not easy and takes time but it’s how you see results. you need to be visibly out of breath at the consulsion of exercise.