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Back to Ask Nurse Mary

How do I get rid of my beer belly and flabby chest?

Q.
I am a 22 yr. old male, 5-9 160lbs. I have a beer belly and a flabby chest. I am looking to lose the fat AND build upper body muscle.

I work in a brickyard doing phsyical work and I am confused about what to eat? I also work as a produce clerk in a grocery store (also includes physical work such as lifting heavy sacks of potatoes and boxes of fruits). When I get home I do sit ups and push ups, and if I have the energy, I walk for a mile or so.

I have also changed my diet to a low fat one. I eat a healthy breakfast, a diet frozen entree for lunch and dinner, depending on if I am working or not, consists of either another diet frozen entree or grilled fish. I snack on low fat bars, protein bars, fruits and veggies, and only drink water and juice.

Should I change my diet? Do I need to eat differently when I am working in the brickyard or the supermarket? Will my diet and work routine help me lose weight and build muscles?

A.
I don't see with the physical work you have described how you would not turn fat to muscle. How long have you been doing this physical of labor?

I have a couple suggestions.

1. Make sure you are eating proteins and lots of them like meat. If you are eating quality proteins and are avoiding sugar you will probably not have to worry about eating low fat. Too often people try to cut out fat and miss out on quality proteins in the process. Protein is vital if you are trying to build muscle.

2. Be sure and use good body mechanics during your work. Keeping your back strait. Bend with your knees instead of your back those types of things. You will actually last longer at your work (especially once you have strengthened your muscles) and will build more muscle and have less chance of injury to ligaments and joints.

Mary Howard is a Registered Nurse, mother of two, and enjoys natural gardening. Come visit her Homegrown web site

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