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Basically My hands and shoulders looks thin and I have lot more belly fat.

I want to make my hands and shoulders fat and want to reduce belly.

Usually i eat 2/3 times rice in a day , less amount of fruits and 100 gm of chicken per week . I dont drink milk . and almost no junk foods no chocolates and sweets. But i eat curd a lot in a day.

I dont do any workout, running but 90 minutes walk per day

i am 26 years old with 6.1 tall , about 171 punds/78 kg.

Please give me some suggestions what procedures i need to follow to reduce my belly fat ?

USer345738380
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  • @SeanDuggan Thanks for comment, I saw that question..... but my question is to increase fat on hands and shoulders on same time..... – USer345738380 Jul 06 '17 at 12:22
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    {nods} But unfortunately, the answer is much the same. You can't target fat loss. You can't target fat gain. You can do exercises to increase muscle mass in your shoulders , but the hands don't really have much to work with. – Sean Duggan Jul 06 '17 at 12:26
  • "100 gm of chicken per week"?? You're underweight, and eating far too little protein. Consider a strength-training program and a more protein-heavy diet. – Christian Conti-Vock Jul 06 '17 at 13:09
  • @CCCV Thanks , so i need to take more proteins and cut all carbohydrates [ in other words eat food with low calories with high energy and avoid food with high calories] ? – USer345738380 Jul 06 '17 at 13:11
  • Yes, eat more protein. No, don't cut all carbohydrates (or all fats, either). You need some amounts of each on a daily basis -- I don't know exact amounts; those depend on your body and activities, etc. You will need even more of all of those macronutrients if you attempt to get stronger and bigger, which I suggest that you do. You can lose bodyfat more easily once you've built more lean bodymass (that is, muscle and bone). – Christian Conti-Vock Jul 06 '17 at 13:20
  • http://examine.com/nutrition/how-much-protein-do-i-need-every-day/ – John Jul 07 '17 at 08:06

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It's not possible to reduce fat in only certain parts of the body. When you lose weight your body takes fat from everywhere on the body. The only way to actually lose weight is to stay in a caloric deficit, so either eat less or increase the amount of physical activity you do. I personally use an app to keep track of my calories - something you should try too.

Also if you wish to get bigger shoulders I would recommend working out as it will help you lose weight and build muscle simultaneously (if you have not done much physical training before).

apex
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  • i was worried if i do physical activites, along with my stomach, i will lose little bit fat in hands and shoulders also.... thanks for suggestions, i will try..... – USer345738380 Jul 07 '17 at 05:07
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    adding weight training, if you have the time, can beneficial. – apex Jul 07 '17 at 13:05