Regime

Question
Hi. 2 years ago my weight was 88KG and my waist was 44". But then i started eating right, going to the gym and running the treadmill which led my weight to be 70KG and waist 34". I kept working out and in the end i intensified my traning routine which led my weight to be 65KG with my waist still being 34" But because of being occupied, i left the treadmill and the gym some time ago. 2  months ago i noticed that my waist has become 35" inches. I look slim from the top to everyone but my waist size has increased by 1 inch.
I need to lose 3 inches and have a waist of 32" at the most. I was thinking of going on a 500 calorie a day diet and running the treadmill and joining the gym again. But then i thought that even if i go to the gym and run the treadmill like crazy, i wont be building muscles but shedding them by running the treadmill and having a low calorie diet such as 500 cals a day. And i do know that you have to burn MORE than you eat. Like if youre consuming 500 calories a day then you have to burn 600cals or 700cals to lose inches off your waist.
The problem is that i cant understand if i should follow my 500cal a day regime (with the treadmill and the gym) or not.Oh and i dont drink incase you think that i have a 'beer belly' beacuse of drinking beer. I want to gain muscle with having a 32" waist or less and not more than 32". I dont know if i should follow a 1500cal or 2000cal a day diet with the gym and the treadmill because even though ill be able to keep track of the calories ill burn on the treadmill, i wont know how to keep track of burning cals at the gym with lifting weights (weight training)  If i follow the 1500 or 2000cal a day diet i dont know if itll even work to reduce my waist down till 32".
and i need to slim down my waist also because i want to build an 8-pack.
What do you think i should do? should i follow the 500cal diet a day with the gym and treadmill or should i follow the 1500-2000cal diet a day with the gym and treadmill?
If im following either of those 2 diets, how many hours should i spend on the treadmill and how many at the gym?
And also please tell me what i should do to get an 8pack. I am focussing on getting a physique like Taylor Lautner from New Moon.
Thanks
Love From Pakistan
P.S Im 28 years old and male

Answer
Hi,

You need to incorporate a diet into your fat loss. I say fat as the word "weight" contains all types of things such as muscle/water/fat etc...

You need to join a gym to

A) Get the correct instruction for working out,
B) Get the correct advice for exercises from a personal trainer
C) Get access to many different machines to build up your complete body fitness from strength, aerobic fitness to core inner strength to stretching and balance exercises.
D) General motivation from like minded individuals.

You need to get a balanced workout for all muscle groups. All muscles work together in the body and all need even amount of training.

As for aerobics  Iwould try to use th treadmill or bike 4-5 times a week to help burn up fat. and then usee the weights 3-4 times a week to help build strength and mucle.

Also ask for a body fat % test yet? This will help to give you goals to achieve for fat levels, so you can see that you are putting on muscle and not fat/water etc?that way you will increase muscle mass and also reduce fat (fat under the skin) to show off muscularity.

For a diet you will need to consume low fat lean protein like chicken, port, turkey and low fat lean beef. You will need to consume complex carbs like whole meal pasta, cereals, bread etc...Keep a log of the foods you eat and keep having the body fat % checks to keep track of fat %.
And don抰 forget stretching is important as weight lifting can reduce flexibility.

Try to consume foods low in fat, low in cholesterol, low in salt and low in added sugars. Include lots of complex carbohydrates (such as whole-grain breads, cereals and pasta), fruits and vegetables. This type of diet will help you control your blood sugar level, as well as your blood pressure and cholesterol levels. For the liquids she needs to consume sports drinks that have a high amount of a complex carbs like Maltodextrin.

I would stick to no more than about 1200-1500 calories a day but as I said make sure they are low fat and high in complex carbs..

You need to east lean protein like chicken, turkey, pork and lean beef. Also you will need energy in the form of complex cars, like whole meal pasta, cereal, and grains. Also any sports drink that has maltodextrin and where 70% or more of the carb content is not sugars. For the liquids she needs to consume sports drinks that have a high amount of a complex carbs like Maltodextrin.

Have realistic weight loss goals around losing 5 ?10 pounds initially and try to keep it off for a long time. In a well organized training program you can lose 1-2 pounds a week successfully, and over a period of months that makes good weight loss. Keep a log of what you eat and when.

Try to keep the records for a few months to see your progress in regards to weight loss. Put everything down on the log, even a cup of Tea or a small sweet, and describe it so you can see all calories consumed and what type they are. Also log your exercise routine; your trainer can help you there.

Thanks.

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