I need to loss a couple fat lbs w/out losing muscle...advise please

  • Posted by a hidden member.
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    Jun 16, 2007 4:38 AM GMT
    I'm somewhat a beginner at weight lifting (18 months) so pardon me if this is a "weight training basic" question. I am seeing some really great progress with my muscle gains..HOWEVER, I need to focus on lossing this friggin' soft layer. So my issue is this...I pretty much know what I need to do to lose the fat, but i don't want to lose my muscle gain in the progress.

    Any suggestions out there to lose the pudge w/out sacraficing my gains?...I apologize in advance for this lowly question in the world of weight training.
  • GQjock

    Posts: 11648

    Jun 16, 2007 11:15 PM GMT
    This is a very common question for people who are new at training...but also an extremely important one
    Yes...it is very possible and you should keep these tips in mind all the time
    first is diet...you can't workout and eat everything that comes across your path
    you need to eat enough to keep sufficient cals for your workouts but there is also the matter of the quality of the food
    hi protein-lo carb-and lo fat
    this means nothing fried no fast food
    all the vegetables you want and lots of fruit
    fish chicken and lean cuts of meat
    good quality cereals
    a minimum of alcohol
    second is lifting 4-5 X a week
    and on your off days a good cardio workout to where you need a good shower after
    This is less technique driven than a change in your lifestyle
  • Posted by a hidden member.
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    Jun 23, 2007 3:58 AM GMT
    It seems everyone wants to lift 4-5 five times a week...that is really too much. You gain lean muscle by the micro-tearing of muscle fiber. It needs time to recover. You go in and lift the next day, you just keep tearing and not growing...plus those tiny tears will build up with scar tissue and you will lose range of motion, flexibility and set yourself up for an injury.

    You can make far better gains slowing it down...concentrating on good lifting with slow reps doing them perfectly well.

    Geesh...there is so much myth out there. No wonder everyone is confused.

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    Jun 23, 2007 10:06 AM GMT
    OK,

    What you eat is very important. You should be at the gym at least six days per week. Get a trainer to arrange your schedule or you can do it yourself. I suggest you work a muscle at least 2x's per week and no more than 3. You need to let the muscle repair in order to build for at least 48 hours.

    In the beginning you need to balance cardio and weight training. I would do at least three days of cardio building up to at least 45 minutes. If you do 30 minutes let's say, then you could work the Chest, tricepts, calves and abdominals.

    Then the next day do another 30 minutes of cardio and them work the back, bicepts, butt, quads and hamstrings.

    If you can reduce the fat as you gain the muscle, you will have better results long term and it will be easier to keep the fat off.

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    Jun 23, 2007 1:12 PM GMT
    Benny, Sorry about the last answer! I read your post and when I looked at your progile you look pretty fit. SO

    From what I can see:

    1. Keep pumping the iron
    2. Increase your cario work, Try adding an other day maybe two. 3 times a week for at least an hour at a good intensity.
    3. Watch what you put in your mouth. One thing about meats is that your body can only absorb about 3-4 oz. of protien in a 3 hour period, the balance is stored as fat. This is why it is important to eat smaller portions and more often. Cut down or cut out the beef and pork. Tuna, Turkey breast, Salmon are the 3 best as your body breaksdown and digests them quickly. You can also try to not mix starch with protien during the same meal as it will expediate digestion. Cut out pasta, white potatoes and white rice if you can.
  • Posted by a hidden member.
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    Jul 21, 2007 9:07 PM GMT
    You're right.

    And cutting calories to lose weight is going to lose muscle because the body goes looking for energy, and the denser muscle is the first source it turns to (before fat).

    There is a relatively new all natural program out now that has been clinically proven to maintain muscle mass so all you lose is fat.

    It really worked for me.

    I think you can find it by Googling

    AMAZING INCH LOSS PLAN

    Good luck!
  • Posted by a hidden member.
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    Apr 16, 2008 6:17 AM GMT
    I personally think you're gorgeous.
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    Apr 16, 2008 7:44 AM GMT
    HereComesTheSun saidI personally think you're gorgeous.


    Yep me too.

    Good advice in this thread though. Myth, fact and personal experiences really make this whole business difficult and confusing.
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    Apr 16, 2008 8:44 AM GMT
    Well let me take a shot at helping you out bro. First let me say this is a bit long but I try to answer with what can be supported by science and experience, and so you understand why I recommend the things I do rather then just give you a 20 word opinion.

    First off, the high protein low carb and moderate fat diet is a great place to start. Now before the flames start let me say that there is scientific evidence to support moderate fat intake while in a cutting phase. A 1995 study and several since have found that during a diet where carbs are restricted and moderate fat is ingested, up to 70% of the calories burned are coming from fat, in contrast to a high carbs diet, where 80 - 90 percent of the calories burned would be glycogen. The key here is to make sure its healthy fat, not saturated or fried crap. One way to accomplish this without ingesting a lot of fatty foods, is to supplement the diet with fish oil.

    Now I recommend you set up a food log and record everything that goes in your mouth and record your daily weight. There is a good free website called fitday.com that helps a lot with this. The reason for this is that not everybody is the same. All this blanket advice of high protein, or high carbs is just a starting place. For your goals your best place to start is a high protein low carb and moderate fat diet. Ideally you should be getting 1 gram of protein for every pound of body weight if you want to avoid muscle loss. Now the carb thing is where you are going to have to find your sweet spot for the fat loss aspect of this, some people on diets that are too low in carbs actually stall out their fat loss progress. I would track your results with the diet and make small changes once a week or so.

    For lifting, you can have one of two goals to be most efficient. It is possible to gain muscle and lose fat, but at your level of conditioning and development that is not going to be very likely. That works primarily in beginners. Once a body is conditioned well, there are biological mechanisms that make that difficult. Now since we know its not practical to try to gain a lot of muscle while losing weight, we have to adapt the training to the goal of burning fat and maintaining muscle. This is not the same three time per week plan that you do for other goals. Knowing the goal is weight loss and muscle maintenance the goal should be frequent moderate weight, higher rep, and low set format. I would recommend you do super sets; two exercises done back to back with little or no rest in between, with only short breaks taken between supersets. Lifting this way, you aren't going to want to do much more then two sets of each exercise at a moderate weight that you can do 8 to 15 times. Now since you are doing the supersets and doing lower intensity work you are going to need to do more exercises, getting a good well rounded full body workout. Now you have to gage your own tolerance for this but given your level of conditioning you should do fine doing two days on, a day off and repeating. I definitely think you can get away with this 5 days per week because you aren't lifting heavy and intense for hypertrophy; you are simply trying to maintain muscle and stimulate your metabolism to burn fat. I recommend you stick to compound exercises as much as possible for greatest metabolic advantage; rows, squats or leg presses, pullups/chinups, etc. Isolation exercises are for a different end goal again.

    Don't underestimate the importance of water. Drink at least 1 to 1 and 1/2 gallons a day for weight loss or more if you can. You may also need to more if you are doing two workouts per day or have a tendency to sweat heavily or in hot conditions.

    I also would recommend a couple other things depending on how much time you have. First off if there is a chance you can get in two sessions a day, add that second session of cardio, you will be boosting your metabolism twice a day instead of once. This second session does not need to be a killer grueling session. Also, when you start doing this stuff, don't add the second session for the first few days until you gage your tolerance for the lifting plan. For cardio, this has been debated over and over, but the evidence suggests that cardio is best performed after the lifting. Once the muscles glycogen stores are used up during the lifting the body is shifted to using more fat. If adding the second cardio session just do the cardio for the second session, dont try to lift twice a day please. Next on the cardio this has also been endlessly debated and again the best evidence scientifically and in my experience suggests that high intensity interval training (HIIT) works best for fat loss. You may already know the basics of this, but in case you don't I will give you the 30 second explanation, and feel free to search google for more on this. Basically, this is doing high intensity exercise periods alternated with lower intensity periods. I can obviously see you have a well trained physique muscularly, but I dont know what your level of cardiovascular fitness is like so you may have to adjust these to your own conditioning needs. ALSO ALL THIS IS ASSUMING NO MEDICAL CONDITIONS, HEART RELATED ISSUES OR ANYTHING ELSE. IF you do have a medical condition check with your doctor before you do any of this. The most basic HIIT workout involves walking briskly for 60 seconds then sprinting for 60 seconds, and repeating those cycles a minimum of 8 times. If you are able and well conditioned you can do several more then that. You can also add 10 or 15 minutes of moderate cardio at the beginning/end/or both of these cycles.

    A few other brief considerations are important. First, you don't want to create a calorie deficit of more then 500 calories or that can stall metabolism or lead to catabolic (muscle break down) states. Eating frequent small meals throughout the day is important. Equally important if you don't want to lose much muscle at all is the protein and protein shakes. You should get some protein in first thing in the AM when you wake, you want to cut off the catabolic state that has started from an 8 hour fast as soon as possible after getting up. Secondly you will want to get protein in as soon after workouts as possible. You don't look like a stranger to protein, but if by some odd chance you are Optimum Nutrition makes an excellent Pro Blend protein that is low in carbs, has a great taste, and combines whey protein with slower digesting proteins. Depending on how much protein you are taking in from food you may want this before your workout or a little at bed time to prevent catabolism as well as post workout.

    Hopefully, I haven't confused you with too much information, please let me know if you have questions on anything. I generally prefer to give you a good amount of information so you feel comfortable knowing why you would be doing this stuff. Overall listen to your body, if you have given your best shot for the day and your body is telling you to take a break then take it. For some individuals this could be an intense program but it works. If it is too intense feel free to ask me about changing it, or talk to a trainer where you work out, or reduce the amount of activity to a level you feel is challenging but not overexerting. This type of training has worked for a lot of people bro. Good luck to you and let us know how it goes for you. Often people ask for advice but we never get to hear how it worked for them. If you get a chance let us know.
  • Posted by a hidden member.
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    May 05, 2008 7:52 PM GMT
    exactly.

    i lose the most fat doing 15 minutes of High Intensity Interval Training than I do with 40 minutes of regular cardio - because at that level you start to lose muscle.

    weights 3-4 days a week with 48 hours rest for every muscle group. HIIT 2-3 times a week. ynghngsfsd guy said it all best.
  • sfjock11

    Posts: 52

    Aug 15, 2008 5:25 PM GMT
    Pizza is definitely not on the list of good foods. icon_smile.gif
  • sfjock11

    Posts: 52

    Aug 26, 2008 1:27 AM GMT
    Uh.... key lime pie?

    Nutrition Facts
    Calories 450(Kilojoules 1881)

    % DV**
    Total Fat 13 g 20%
    Sat. Fat 5 g 25%
    Cholesterol 20 mg 7%
    Sodium 240 mg 10%
    Total Carbs. 52 g 17%
    Dietary Fiber 0 g 0%
    Sugars 42 g
    Protein 6 g

    I guess it isn't all that bad considering there's 6g of protein in there - someplace! icon_smile.gif
  • Posted by a hidden member.
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    Mar 20, 2009 11:32 PM GMT
    I was in your position. Eating for Life for nutrition helped me drop body fat really fast and I didn't sacrifice any muscle.

    I saw this quote in Men's Health that I love. "Abs are made in the kitchen, not the gym."
  • Posted by a hidden member.
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    May 01, 2009 1:26 AM GMT
    Agree with James. There is no way to get rid of the spare tire with exercise. Everyone has abs, but you just can;t see them over the fat layer.

    Have you ever listened to podcasts, like from iTunes? Go to the "Beyond Diet" podcast. These guys are right on with how to eliminate the gut.

    But, be warned ... you'll have to change your style of eating.

    Tommy
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    May 01, 2009 2:12 AM GMT
    Another important thing that a lot of people ignore... You burn more calories at a higher heart rate, but a higher percentage of the calories that you burn will be fat at a lower heart rate. You will burn more FAT walking on a steep incline on the treadmill than you will running at a 10. I use a heart rate monitor to help keep track of what zone I'm in(polar FT40), but since I've been keeping track of it I've been getting much more lean. Try to keep your heart rate somewhere between 40-60% of your max, and good luck.
  • MikemikeMike

    Posts: 6932

    May 01, 2009 8:15 AM GMT
    Remember to incorporate weight training with your cardio. Cardio can help you lose weight but weight lifting will boost your metabolism long after you stop lifting that day. Also weight training will harden you muscularity, which will make you look and feel better-even sleep better.

    Good Luck don't quit. Get a lifting partner.
  • Posted by a hidden member.
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    May 01, 2009 8:23 AM GMT
    thesportjocdoc saidIt seems everyone wants to lift 4-5 five times a week...that is really too much. You gain lean muscle by the micro-tearing of muscle fiber. It needs time to recover. You go in and lift the next day, you just keep tearing and not growing...plus those tiny tears will build up with scar tissue and you will lose range of motion, flexibility and set yourself up for an injury.

    You can make far better gains slowing it down...concentrating on good lifting with slow reps doing them perfectly well.

    Geesh...there is so much myth out there. No wonder everyone is confused.



    I had a pt that kept me on a religious 3 day split and ever since I moved off on to a 5 day I made much better progress....Just saying what work for some maybe not for others
  • junknemesis

    Posts: 682

    May 01, 2009 9:43 AM GMT
    I wouldnt want to do heavy lifting more then three times a week. Of course... I don't want to build major muscle, rather I want to tone and strangthen what I have w/o major building. Does that make sense? Or should I do another forum or can someone send me an email on here with a link to something good for that?