how to burn fat while growing muscle?

So I think I'm finished losing weight, and the results have been great, but I still need a little work. My arms and legs are probably too thin but I still have some belly fat I'd like to lose. At 5' 10" and 155 lbs, my waist size is still 34" and I think it should be perhaps 31" or 32". Not a big deal I know, and much better than the 46" waist I used to have, but having come this far, why stop now? I don't want to drop any more weight because my BMI is now 22.2 which is roughly in the middle of the healthy range.

So how can I pack on a little muscle on my arms and legs while getting rid of the remaining spare tire around the waist? Is it even possible to grow muscle while losing fat? And if so, how on earth do you calculate the required calories? I'm pretty sure I need to start doing more weight lifting, and possiby cut back on the cardio. Does that sound right?

Any tips would be great, thanks!

 

you're pretty thin.  when you're as slender as you are, it's hard to keep losing fat w/o eating like nothing.  my suggestion would be to increase your calories ~400/day and lift really hard about 4x/week.  you'll gain a ton of muscle and a little bit of fat (gaining fat comes w/the territory). do that for like 3-4 weeks, then cut your calories back down ~400 and lift less frequently.  you'll lose the fat you gained, + the fat you have around your middle (your "spare tire" as you say), bec your muscle will raise your metabolism and burn lots o'calories.

basically what i'm suggesting is a "lean bulk" (meaning not adding 2000calories, but a smaller amount) and cutting program.  good luck!  and super duper congratulations on your achievements!  i checked out your profile--nice job!

OK, I like that.  Never thought of increasing for a while, then decreasing and so on.  Sounds good. I checked out your pics - you look great, and your arms are really defined.  I'm going to add you as a friend so I can find you quickly and check out your journal from time to time.  Thanks!

A 'spare tyre' is often a combination of fat and retained fluid.  Fluid is retained as a result of dehydration so being better hydrated can help change your shape.   Drink about 2 litres of water a day and more if you're exercising or living in a hot climate.  Also check your typical day's food and try to exclude anything sugary, starchy or which contains caffeine, alcohol, sweeteners or salt.  Refined and processed foods don't help either as the high levels of preservatives tend to act like salts.  Major more on fresh foods, fruit, veg, lean proteins, wholegrains, unsaturated fats and try to cook as much as possible from scratch.  A good protein intake is especially important for muscle building.

Original Post by crashtest:

OK, I like that.  Never thought of increasing for a while, then decreasing and so on.  Sounds good. I checked out your pics - you look great, and your arms are really defined.  I'm going to add you as a friend so I can find you quickly and check out your journal from time to time.  Thanks!

A lot of ppl who lift call this the "build and burn" method