How can you lose belly without losing upper body?

You can't really control your weight in terms of not going below 14stone.

You need to burn the fat as energy by having a caloric deficit each day.

You'll get various suggestions for retaining muscle but from experience you need to keep at least one pure strength session a week that way your body will try and retain as much as it can.

That worked for me

 

You can't really gain decent mass without gaining fat. Your body needs sufficient resources to build the muscle.

 

Walk for 45 minutes on an empty stomach and count your calories.

 

One important thing when trying to maintain muscle whilst losing fat is keeping a high protein intake & keeping a low carb intake that way you are burning fat and not cutting into your protein stores which would eventually burn away at the muscle.

Try taking in 1.5 grams of protein for every pound of your bodyweight, for instance when i started cutting from 17 stone 9lbs/247lbs i was taking in around 370g of protein a day and kept my carbs to less than 100g a day, i lost over a stone of fat and kept lean muscle i'm now sitting at around 16 stone 3lbs/227lbs.

Its not just calories you have to cut its carbs, you will need a decent ammount of calories to maintain your muscle, just keep the carbs low and do lots of cardio to lose the fat.

 

lower calories (mostly carbs, maybe fat depending what your diet is now) but keep protein high....increase cardio...work strength low raps...you aint gonna add muscle anyhow, so just try to keep what you have and get stronger....once you lose your weight you add even more protein plus put some of those carbs back on..and you will start gaining muscle again.

 

you aint gonna gain muscle while losing fat..unless your doing some kind of PEDs...and if you cut calories, you dont really want to try to jack up your lifting even more. More isnt always better..and with less fuel coming in you will just overtrain and really start breaking down the muscle. Again...cut overall calories by cutting carbs and maybe fat (again, you dont want to totally cut out fat..and i dont know where you are right now). Keep your protein high, lift a few less sets and heavier weight....do more cardio. Make sure you get plenty of sleep..that will help to keep you from losing muscle, and drink allot of water. Dont eat late (if you go to bed at 11, dont eat past 8. However, to avoid muscle loss, you can take about 15 grams of whey protein right before you go to bed.


take vitamins...spot reduction doesnt work, so so dont think that by doing sit ups you will lose your belly..however core work can help strengthen those muscles to help you hold yourself in a bit, and make you look better. Try to cut about a thousand calories a day, and try to burn a extra 500 a day, you will lose 3 pounds a week at that rate (first week should be more, maybe 7, next week 5, but that will mostly be water weight) again, make sure you drink plenty of water...some other fluids is fine..but water as well.


one thing i like to do, is take in some extra low/no carb fiber.....that will help to keep you regular (shitting) while your body is getting more protein.

 

1.5 grams of protein per body weight it's way too much.

What the bodybuilders recommend for losing weight and keeping muscle is to find your tdee with a calculator online and then track your calories and make sure you're getting a deficit

Get .4 grams of fat per body weight and 1 gram of protein per lean body weight. Fill the rest with carbs

 

Bodybuilders also recommend 1g-1.5g of protein per pound of bodyweight if you want to add muscle, you can also track this online with a calculator: http://www.bodybuilding.com/fun/build-muscle-burn-fat-simultaneously.htm

 

Lyle McDonal recommends it.

 

isn't that during a bulk though?

 

No mate the article is about maintaining your muscle whilst cutting fat it worked for me last year. But then again i havnt boxed in 6 years, i am talking bodybuilding here so i can understand why you think that may be a bit too much protein for a boxer. OP is a boxer right?

 

oh ok, well tbh the amount I put is the minimum from what I learned, so you're right. I just prefer not to get too much protein, because I feel like trash if I don't get enough carbs, but everybody is different.

 

The ring isn't the runway. As long as your cardio is up to snuff, don't worry about aesthetics.