Written By: Arnav Sarkar | Updated : December 29, 2014 2:03 PM IST
After several days of working hard and eating harder, I have managed to put on quite a bit of weight and am no longer the thin guy that I once was. But, there is a problem, my abs are not totally flat and there is a slight bulge. I have tried doing ab exercises, but I am scared to cut down my diet (I eat heavily to maintain the weight I have gained) as that might make me lose weight quickly and lose muscle from my shoulders and biceps too. Please suggest me something which will give me great abs without making me lose muscle elsewhere?
Answered by strength coach and fitness trainer, Arnav Sarkar
You seem to have done what is known as 'bulking up,' that is, gain some muscle but also gain fat along with it due to a high calorie diet. To maintain the muscle and get more ripped, I would suggest that you do some calorie cycling. This would mean that you consume more calories on your training days and lesser on the off days.
Also, on the off days you might want to cut calories, mainly from carbs and keep up the protein and fat intake. This type of subtle diet change will help you to get rid of some excess fat without sacrificing muscle.
In terms of training, add some short intense HIIT work 1-2 times a week by doing some sprinting, kettlebell work, rope jumping, etc. to burn fat. These sessions should be about 10-15 minutes total, and can be done after your weight training or as a separate session by itself.
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