I am 19 years old and also an ectomorph, currently has high carbs-moderate protein diet. Just wondering on how could I remove my abdominal fat without burning muscles. Doing cardio will burn my muscles since I am an ectomorph. Will low carb-high protein be a better diet? Will this diet burn my muscles?
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I believe this question has been answered by the Yahoo Answers community, but here’s how I would address it:
If you want to lose abdominal fat and build muscle mass you should forget about the low carb – high protein diet and cardio. You can develop a number of serious health issues from a low carb – high protein diet and traditional cardio isn’t necessary for burning excess body fat.
What you need to do is to create a caloric deficit by burning more calories than you consume. The easiest way to do this is (1) consume fewer calories while eating more frequently (4 – 6 smaller portioned meals a day) during the course of your day; and (2) do fat burning exercises (like swimming laps sprinter style, doing stair climbers or jumping rope) and high intensity full body strength training (done in 4 – 5 week intervals) using free weights or dumbbells. But the most important thing is your nutrition, so make sure you eat nutrient dense foods, eliminate or seriously cutback on the processed foods and eliminate the junk food, sodas and sugary snacks.
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Being an ectomorph it is true that you will be burning some muscle mass when doing ‘extensive cardio’, but if you keep eating the right foods and continue with your exercise program the fat storages will continue to burn up.
I would stick with your current routine, but eat high calories. You are probably very skinny and you body is burning the foods your consuming fairly quickly. Remember to space our your diet accordingly.
If you want a great diet and exercise routine to help you put on and conserve muscle while loosing your fat stores, then i would be happy to help create one. Check out my site at http://www.tofitness.ca or you can email me at naturalbbglory@gmail.com and i will send it to my business account (for spam reasons).
Wade
You will need to follow a plan specific to losing body fat and building muscle mass simultaneously. See the source box below for the full program.
Your diet is the most important aspect of your bodybuilding regimen. In fact, it may be 80 percent nutrition and 20 percent training.
Your nutritional program will consist of very high protein from sources like nonfat milk, eggs, beef, chicken, and fish. For the first two weeks, refrain from eating bread or potatoes and other starchy or complex carbs, other than from vegetables.
You will drop a considerable amount of bodyfat the first two weeks, then your losses will taper off. In week 3, add in small amounts of bread and potatoes as well as fruit.
Stay away from juice. While it may be highly nutritious, it is too concentrated and you can kill your caloric intake with just a few cups.
Also refrain from weight gain shakes. Instead, pick up a meal replacement powder like MetRx. Mix up some in the morning with water and carry with you throughout the day, sipping every 15 to 20 minutes. Use these for your pre- and post-workout meals, too.
For your weight training, you will have to concentrate on building as much mass as you can. Do complex movements like Squats, Bench Presses, and Deadlifts. The idea here is to stimulate as much muscle growth in as very little time as possible.
Do a 3-way split routine, training the legs on Monday, the back on Wednesday, and chest on Friday. Fit in shoulders, arms, and calves wherever they fit best.
On non-weight days, do some form of cardio. It doesn’t really matter whether it’s running, cycling, walking, or some other form of aerobic activity. I suggest you mix intervals in with a more traditional approach.
If you follow these simple guidelines, you can build muscle and lose bodyfat simultaneously. It’s certainly difficult, but not impossible. And it’s more mental than physical.
You need to eat a lot of high quality protein and carbs in order to efficiently build muscle mass from an intensive weight training program. Working out with really heavy weight will help build power and mass.