I'm 34 years old and i know my metabolism isnt as fast as it used to be when i was in my 20's. i stopped going to the gym a year ago when i broke my hand in the 5th metacarpal bone, had to stop 4 to 5 months and do physiotherapy as well so my motivation went downhill and so i stopped hitting the gym.

im skinny all over but i have a beer belly even though i dont drink alcohol or sodas i dont even smoke.so my question is how do i lose the beer belly and get big?

a) Should i go in phases and go cardio + cutting diet all the way in a first approach without "pushing iron" or b) should i use a combination of cardio + machine and dumbells + cutting diet?

NeedToImprove said:

I'm 34 years old and i know my metabolism isnt as fast as it used to be when i was in my 20's. i stopped going to the gym a year ago when i broke my hand in the 5th metacarpal bone, had to stop 4 to 5 months and do physiotherapy as well so my motivation went downhill and so i stopped hitting the gym.

im skinny all over but i have a beer belly even though i dont drink alcohol or sodas i dont even smoke.so my question is how do i lose the beer belly and get big?

a) Should i go in phases and go cardio + cutting diet all the way in a first approach without "pushing iron" or b) should i use a combination of cardio + machine and dumbells + cutting diet?

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Spot on with the answer b). Even though you're skinny you still have some muscle mass. So lifting while doing cardio+sound diet. Will at least help you hold on to whatever you have and even build some. Especially if you're a rank beginner. Just do yourself a favor and do not eat less then 1 gram X body weight in grams/protein.

Keep good fats up around most of the day and carbs should be centered around workouts and mornings only. Once you lean down to something more satisfactory. You can then start bumping up cals/carbs to add as much mass as possible.

Through all this it will be trial/error to find what works best for you.

should i do the cardio before or after lifting?

Lifting + cardio is the key. Just doing cardio while low calorie intake will mean muscle loss as a way for the body to help you through the period of lower food intake. Lifting will help you retain much of the muscle and mass and in your case it will probably help you build some muscle considering the muscle memory and newbie gains. I've noticed this several times and it is very possible to gain a little muscle and thereby lowering the body fat %age and increasing the metabolic rate.

Cardio and gym training on the same day works but IMO it is pretty hard to find the energy for both, especially if you're cutting. I'd go for a moderate low cutting diet with high protein intake and some good fats. Split up your training into four/five sessions and make sure you stay active during the days. An example could be:

Monday: Gym training: Legs, shoulders, tris, abs

(I am not sure about your current condition so if you're in bad shape start with the easier exercises not to endanger yourself by going for the heaviest ****, keep it light at the start for a week or two until your body gets accustomed to the gym. I am sure you can find a trainer who can help you out. You'll get better results with the heavier exercises though.)

Leg kicks in machine, Leg press or squats 3x10
Hamstring curls or stiff leg deads 3x10
Shoulder press in machine or overhead barbell presses 2x10
dumbell raises to sides or upright rows 2x10
Skull crushers or triceps pushdowns in cable machine 3x10
Crunches 3x12

Thuesday: Rest

Wednesday: Cardio

Thursday: Back, chest, biceps

Seated rows or deadlifts 3x10 / 3x8
Lat pulldowns or bent over rows 3x10 / 3x8
Chest press or Bench press with barbell or dumbell 3x10
Biceps curls with barbell or dumbells 3x10
Friday: Rest
Saturday: Cardio
Sunday: Cardio/rest


The key point is to listen to your body and not endanger yourself with going for the dangerous lifts if you are very untrained. Start off pretty easy like 2 gym sessions, a cardio session and maybe walking an hour in the morning a few times each week. Then add in more if you feel you can take it. If you start with too much you might end up giving up.

ATP repped...good addition to the H&F forums. Lots of sound advice. Listen to the guy OP

It's also a diet problem. You're what's called "skinny fat". Look into insulin resistance and sensitivity for your skinny fat body.

Look into this thread on bodybuilding.com:

http://forum.bodybuilding.com/showthread.php?t=114185121

According to the article (for those too lazy to read), skinny fat hardgainers are catabolic and insulin resistant due to the following issues:

1) poor hormonal signaling
2) poor digestive capacity
3) low work capacity

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Once you diagnose the issue then look around for a solution. It's going to be a mix of diet and exercise and maybe some supplementation to fix that insulin resistance. The biggest change you can make is diet, then workout, and lastly supplements.