: How to reduce body fat? I've decided to reduce fat, I want to increase my stamina as I feel tiered after walking a half mile and my final target is to get 6-pack abs and good biceps , triceps and chest. Introduction: I'm

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You reduce body fat by being in a caloric deficit (burning more calories than you eat/drink). You build muscle by having a positive nitrogen balance (usually by having enough protein in your system). Balancing those two things can be tricky at times, but is definitely possible, especially for those new to muscle building. And yes, you’ll want to focus on building muscle if you want to get the most out of fat loss.

So what does that look like in practice? Well, you’ll probably want to have a protein shake shortly after you work out to maximize protein absorption, and you’ll want to make sure you get some protein from other sources throughout the day. Plan out your meals in advance and monitor your weight. The range of weight loss that you’re looking for is neutral (zero) - 1 lb (0.45kg) per week.

What about the workouts themselves? You’ll want something with cardio of course, but you’ll also want something that focuses on muscle building. More than anything, you’ll want to cough up some cash and save yourself A LOT of time and misery by following a competent program. My suggestion? Search Google or YouTube for “ATHLEAN-X”. I’m about halfway through their AX-1 program (the one for beginners) and I’m starting to see some good results. But if you choose not to go with that program, just find another one that seems reputable.