Building bulk but missing the muscle? Torch the flab to show it off. Heavy lifts are great — you can’t build muscle without them — but they won’t melt fat. And no matter how much muscle you build, you’ll never be ripped if your body fat percentage remains high. Change your meals to uncover the steel — baby steps or Superman leaps, whichever you can handle.
Losing fat boils down to calories in/calories out. You absolutely must burn more calories than you eat — it’s the only way in the world to lose weight, no matter what supplement companies tell you. Ramp up your workouts and cool it with the food to see the fastest results.
N00b:
Stop drinking calories. Drink water, tea (no sugar), coffee (black) and zero-calorie diet drinks. Juice is just sugar water, and sports drinks aren’t necessary unless you’ve just run for over 90 minutes. Alcohol counts, too — drinking a six pack will cover yours up. Save your calories for food. Bonus: The more non-caffeinated fluid you drink, the less fluid you’ll retain — less puff, more buff.
No gas station food. Except for the basket of sad-looking bananas at the register, there’s not much in the gas station that won’t own your attempts to drop weight. Tricky labeling, substandard ingredients and insane calorie counts add up to fatty, and you are what you eat. Instead, think ahead and bring healthier, low-calorie snacks with you if you know you’ll be hungry while you’re out. Fruit, raw vegetables, and low-fat cheese are portable and delicious.
Level Up:
Cardio is key. Get at least 30 minutes of continuous heart-pounding activity most days of the week to increase your overall daily calorie burn. Make it something you enjoy, and you’re more likely to stick with it. If you can manage an hour per day, the fat will melt quicker. Bonus: Do your cardio in the morning before breakfast to draw energy straight from fat reserves.
Don’t be a pig. Don’t pile your plate with as much food as it will hold, because you’ll probably finish it whether you really need it or not. Take about half of what you think you want — you can always go back for seconds. Learn to eyeball portion sizes — a serving of pasta is the size of a softball, and a serving of rice is half that. Your steak should be the size of a deck of cards, and cheese should be the size of four dice.
Like a Boss
Call in the science. Use an online calorie calculator to see how many calories you need, and plan out your carb, fat and protein percentages. Planning your diet ahead of time helps you avoid hunger traps that cause bad decisions, and you’ll stick to your diet.
Ramp it up to rip it up. Interval cardio torches fat like no other workout, and takes about half the time. Alternate your pace between “pretty hard” and “really freakin’ hard” every two minutes or so for about 30 minutes total. The slower periods burn calories from fat, while the faster periods burns more overall calories. Bonus: Intense exercise also reduces appetite, so you’ll eat less on top of burning more. Should we schedule a photo shoot now?
Ary Nunez 
Eduard Checo 
Terry Williams 
Milton Harris
Everythings good but you sidetracking. Talk about how you rip it up without losing muscle. If i eat less i’ll lose the muscle i gained, talk about how to maintain/gain muscle and while burning fat
I found out about this website on Thisis50.com. It was a good look and I will definitely utilize the good knowledge.
Glad you like it!!! Keep coming back.
Yezzir,
Maintain your muscle mass by eating a high protein (lean meat and fish) low carb diet. You still need to take in carbs, that is what gives you energy during your workouts, but limit the carbs and pay attention to where the carbs are coming from.
Read labels when you are buying products, steer away from products that contain high fructose corn syrup, sugar alcohol , high fat content, high sodium content and high sugar content. Pay attention to the percentage of the total calories in fat, sugar and sodium; for example if the product contains 50% of the calories come from fat or sugar this is something you probably don’t want to eat.
Keep the carbs complex not simple; whole wheat pasta, brown rice, whole wheat couscous(http://en.wikipedia.org/wiki/Couscous), quinoa(http://en.wikipedia.org/wiki/Quinoa), whole grain cereal and whole grain bread. These types of carbs have more fiber than the enriched white stuff, your body will slowly digest it and get rid of it. Not everyone can eat this stuff, but that is a different topic.
Eat some fruit, an apple or banana prior to a cardio workout, 30 to 45 minutes prior the fruit will digest, get into your blood stream and not mess with your stomach prior to your cardio. Sugar from fruits are much better than the artificial stuff.
Always take in plenty of water during and before your workout, this helps keep the muscles hydrated.
Hope that helps!