Wake up at 8 Have a full mug milk tea Went to my chicken shop until 12.30 not much hard work. 2 hours sleeping in after noon again 3.00 to 7.00 on shop. 1 cup tea at 4.00 Dinner at 7.30 of 4 chapati with any normal gravy made by mom. Junk food once in month Grill food out side 2 to 3 times in month. Sleep at 1.00 a.m to 8.00 a.m This is my life. Play football for 30 to 40 min in 4 times in month. Daily 5000 steps walking according to ky lenovo smartband. What should I do. This is my life style. I got belly fat on my stomach visible from any shirt tshirt. waist almost 34. How to trsfr this fat into mass. I am just 27 n I can not look like that.
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You have mentioned your lifestyle issues yourself in your message. Especially food related. First - do not consume tea on empty stomach. Then not having breakfast is even bad. Best thing to have in breakfast is - fruits. Have 3 whole fruits in breakfast. After 30 mins you can have tea. Have a plate full of salad before lunch (not with lunch). You must find time for 30 mins physical activity daily. After having dinner at 7: 30, why to sleep at 1 am? If you sleep after 11.30, you cannot lose weight. Get up early by 6: 30 or 7 and do 30 mins of physical activity.
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Fat does not convert into muscle. Fat reduction is a separate process and muscle building is a separate process. These two are not connected. You need to focus on both separately. Jogging / Cardio exercises daily for 45-60 mins can help in reduction of fat / belly. Gym / dumbells / weights daily for 30 mins can tone and build muscles.
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