I read the thread of how to gain weight

And i would love to see how to lose weight

I hit the gym maybe 3 times a week, i run for like 30 minutes and that's it

Any better idea?

I am about 5'6'' and weight about 140 pounds

My goal is 130 pounds or more, and i wanna lose the fats around my stomach, and gain a little bit of muscle, i dont want to be buffed.

The only thing that really irriated me a lot is those annoying fat on my stomach.


Thank for the help, guy.

 

Your goal is to lose 130 pounds?




I am in the same boat. I got down to 130 pounds, but cannot lose the lower belly!

 

You need to eat a caloric deficit, and hit the weights. weight lifting will burn more calories than cardio. If you have extra time and want to do more than just lift, do HIIT (google it). Save cardio for last.. basically just if you're bored.

First, use this formulas below to calculate the number of calories you need to consume to maintain your current weight

calculate BMR

Then use the expenditure modifier to get the # calories you need based on what you're going to do.

[QUOTE]BMR _____ X activity multiplier (Tb 3) __________ = TDEE __________

Estimation of TDEE Activity Multiplier
TDEEsedentary = 1.2 x BMR Sedentary - television of office work

TDEElight = 1.375 X BMR Light

 

what he said ^^^

 

don't eat so much?

 

You think 140 is fat?

One time I weighed like 160-165 and I'm 5'6" also. Of course I was working out 5 days a week back then..liftin weights, raquetball, sauna, rowing machine.

If you are trying to loose the belly, try free weights/crunches/sit-ups/rowing. I had abs of steel back then.

good luck.

 

what is your current body fat %
what percentage of the population at your height weighs like you do

the calories have to come from some place, maybe you need to give up food you think necessary?

its difficult to make gains at the gym wile loosing weight.

 

also maybe walking/jogging/running might help.

 

It's basically impossible. You can, and should gain strength up to a point, especially if you're fairly new to lifting, but gaining mass is nearly impossible. And perceived gain in mass is most likely credited to less fat allowing the muscles below to become more visible and defined.

 

My main focus is just to low the fats in the lower belly.

That's it

lol, i hate seeeing my bellly covered with fat!

So, I should maintain running 30 mins everyday in order to loose my belly fat?