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Anonymous
hey /fit/ - Pic is me. I have an office job so sit at a computer all day. What's the best way to flatten that gut out?

My diet is pretty normal. Meat, veges, fruit, milk. I've replaced sugar snacks with nuts and dried fruit for when I get hungry between meals.

At the gym I've moved from weights over to 3km on the treadmill every day or so, but it's really just guesswork.

Any tips for how to flatten a gut?
>> Anonymous
>>290854
It's burning calories brah. Lifting weights keeps your metabolism high, you keep burning calories while your body looking for stuff to rebuild. Running only burns calories while you do it.
>> Anonymous
>>290855
ooooh... makes sense
>> Anonymous
>>290854
Weight training can make your abdominal muscles bigger. Together with low body fat % (about <=10%) you'll have a noticeable 6 pack. Also, weight training = more muscle mass = higher basal/resting metabolic rate = easier weight loss.
>> Anonymous
>>290856
And from the look of ya, you need some muscles. If you pack on some muscle from weights, your body burns more calories just being alive. So it'll help burn calories so you can have some more leeway with your diet.

My advice to you will be lift weights till your sore. Work your whole body but don't over exert yourself completely. Then run a little but not too much. Just for cardio purposes. Then eat a source of protein. The fat isn't from the diet but just not doing anything.
>> Anonymous
>>290860
>Then eat a source of protein.

What would you recommend?
>> Anonymous
>>290862
Ah right, cool. I can only really get to the gym around 6pm, so afterwards a tuna sandwich or something for dinner would be easy to manage.
>> Anonymous
>>290861
Turkey, tune or chicken breast. There is a neat little thing called canned chicken breast. Really low in fat, sodium and other crap. High in protein, and some taste pretty good.

I wouldn't really recommend a protein shake at this point. When you get a better build then maybe. I would just eat a can or too of chicken breast with some source of carbs. Maybe after a month or two of working out you can make the switch to a shake.
>> Anonymous
>>290864
Also seeing that you have a desk job. You can split the cardio and weights.

Wake up, small breakfast, take a light jog, come back shower, then go to work. Then hit the gym.

I think it's good for you to work out everyday unlike most people. Try to work out everyday because you don't do anything all day. Just try to focus on one body part every day.

Monday : Arms
Tuesday : Legs
Wendsday : Abs

Etc. You just want to give your body a little time to rest.
>> Anonymous
Cheers anons, I appreciate the advice. I'll keep F5ing the thread for a bit to see if anything new pops up, but I've got so far:
- a little cardio before work + light breakfast
- then at gym, weights for whole body
- jog/run for a bit afterwards
- about an hour all up
- then go eat low-fat meat + some carbs for dinner
>> Anonymous
Thanks guys, you've been real helpful and I'm not even the OP.
>> Anonymous
>>290871
>>290865

Sorry, meant to quote that in the post
>> Anonymous
>>290867
Just make sure you eat before you run. The point of the light breakfast is not to weigh you down but still fuel you. Running on nothing is bad.

The cardio before work is to keep your body in workout mode because you'll be doing nothing all day. Also you'll feel fantastic for work if you don't exert yourself.

About the actual working out part go ahead and ask some trainers at the gym. It's hard to give complete instruction on 4chan. Ask em like weight, reps etc. We can't give you good form from the internet either.

The jogging after the workout is to burn fat, improve heart, and help you sleep. You burned up your glucose reserves from the weights so the running is burning straight fat. Keep it At a higher intensity than your mourning jog. The food after is to help your body rebuild yourself to gain muscle.

I thought you'd like to know what each thing does. I wanted to explain it rather than just give you instructions.
>> Anonymous
>>290874
>>290871
You fail to take in that he has a desk job.

He has to train differently than others. He isn't a college student running around in school all day.
>> Anonymous
>>290878
OP again.. Thanks a lot for that rundown, it explains a lot.

You guys are way cooler than /b/
>> Anonymous
Also adding....

If he didn't do the split, he would be doing nothing form when he gets up to when he just starts working out. His goal isn't to get big fast but to slim down and get in better health. Doing nothing then working out isn't the best way to do it. The split will keep him working. You have to understand that he does nothing at work.
>> Anonymous
>>290846

Get rid of the milk and eat whole eggs including their shells.