Losing weight and building muscle at the same time

  • Tyinstl

    Posts: 353

    Apr 23, 2008 6:28 AM GMT
    Is it possible?

    I want a six-pack but i want big muscles too...does a girl really have to decide?
  • GettingFitter

    Posts: 158

    Apr 23, 2008 1:10 PM GMT
    I am sort of in the same boat so to speak. I want to loose this tub of lard on my gut but at the same time bulk up everywhere else, especially on my bum and arms. My trainer just keeps telling me that if you combine an intense cardio with an equally intense weight training regime that you will be able to add muscle size while at the same time burn body fat, simply because you cannot do one without hitting the other and so you have to balance it out.

    Also, the more muscle you have the more fat you will burn while not exercising because the muscles will feed on the store fat and burn it for energy, so the muscles will keep your metabolism fired up long after you exercise is over.
  • UncleverName

    Posts: 741

    Apr 23, 2008 4:13 PM GMT
    My most recent approach was to focus on trying to increase my testosterone. The way I went about doing this is to do weighted exercises full body exercises. The olympic lifts are great for doing this. After a couple of months of doing Squats, Deadlifts, Hang Cleans and Pullups, I've lost about 5 pounds of fat and my muscles have gotten a bit bigger. I'm going to continue doing that, but now I've started to eat more each day (whole grain rice) in the hopes that I can start to get much bigger muscles.
    Note that your leg muscles are huge in comparison to the rest of your body, so making them grow will help you burn fat faster.

    In other words, yes, I think you can lose weight and build muscle. Keep an eye on the mirror though, not the scale. The scale won't help you too much with this.
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    Apr 23, 2008 8:09 PM GMT
    tribulus terrestris is a plant/herb which boosts testosteron secretion. and higher testosteron levels stimulate fat-burn and muscle-gain aaaannnd sex-drive.tribulus terrestris is also used by bodybuilders who have damaged their testosteron secretion.
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    Apr 25, 2008 1:27 AM GMT
    My old trainer imparted a good tips based on my goals: adding mass and muscle while losing some body fat. Of the stuff he told me what has held up and made the most sense has been:

    Keep cardio to a minimum and focus on heavy weights/low reps (build muscle which burns fat)
    focus on diet, diet and diet...6 meals a day w/ at least 2 of those being protein shake + fruit
    I split my protein shakes into whey-based and casein-based depending on how long it'll be before I will be eating again (casein breaks down slowly...great for after an evening trip to the gym)
    Taking creatine powder--I had multiple people at the gym all comment that I was looking much bigger after just a week or two. The stuff tends to make me a little queasy, but I have heard great things about CE2.
    Do NOT forget to work your legs...bigger muscle groups will produce more of the good hormones that your body needs to get bigger... biggest muscle groups? Legs > Back > Chest.
    Get PLENTY of sleep--thats when your body will be producing hormones and repairing muscles that were torn up at the gym.

    Your milage may vary...but this has worked great for me...
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    May 31, 2008 3:02 AM GMT
    That is great advice wolsplunker. There are several bullets I can add to my routine. The only thing I will add is that I really do think cardio before weight training really does make a difference. I can get on the treadmill and get into the zone of being at the gym - coming from the office, I need that time on the treadmill to decompress. I get my heart rate really going and get my energy up and then I can move to weights. By this time I have the patience to spend the time I need to hit everything I want to in the weightroom.
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    Jun 07, 2008 1:44 AM GMT
    greenwichguy saidThat is great advice wolsplunker. There are several bullets I can add to my routine. The only thing I will add is that I really do think cardio before weight training really does make a difference. I can get on the treadmill and get into the zone of being at the gym - coming from the office, I need that time on the treadmill to decompress. I get my heart rate really going and get my energy up and then I can move to weights. By this time I have the patience to spend the time I need to hit everything I want to in the weightroom.


    Realizing that nothing is written in stone and we do our best when we monitor ourselves I'm going to throw out some friendly advice. You may want to seriously think about either breaking your workout routines into two sessions where you do cardio in the morning and then after work hit lifting and only lifting. If you can't split them up I'd really advise lifting first and then hitting cardio and after your cool down hit some good protein.

    I'm not sure your body appreciates the strain you are putting on it by doing cardio first and exhausting your muscles with all that and then forcing it to lift. I use to do what you are doing and had less results in muscle shaping because of it. I was actually over doing it and not giving my muscles the proper treatment they needed. I had no trouble maintaining being lean but I wasn't getting the more cut look I desired.

    I agree it's hard to start with lifting but I've learned doing stretching and breathing warmups with some pumping tunes shoved in your ears will get you motivated to begin with lifting. After stretching and opening up those lungs you might even begin with a few sets of pushups, basic squats, and proper form situps to get the blood flowing before adding weights and targeting a specific muscle group.

    Just some helpful advice if interested. The best part though is that you are taking care of your body icon_smile.gif
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    Jun 09, 2008 2:24 AM GMT
    Thanks. I don't have the time to split the routine between morning and after work, but I understand your point. I REALLY like the treadmill first, though. At my gym, even the room set-up is geared for cardio first - cardio is out front, with nautilus in the middle space and free weights in the back. Do you think I could still start with the treadmill, but just limit it to maybe twenty minutes (I do 45 minutes now), then do weights, then come back and do 30 minutes more of cardio? As I make progress in my fitness, I know I will need to amend my routine to compensate, and I may be nearly reaching one of those points. I really haven't been paying any attention to protein consumption, but now that I can start to see a bit of definition, I want to really foster muscle growth and I know protein is a big part. I was going to start having a protein shake before the workout - should I rather wait until after? Also, I am totally dumb on the differences between proteins and stuff like Creatine. What do you do? There is a lot more complexity to this than I ever thought. Not that it is a deterrent, I just need to educate myself.
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    Jun 09, 2008 7:47 PM GMT
    Usually most cardio equipment is outfront for your visual. Not there to be used first necessarily. It would suck to run, row, climb etc shut off in the back. I hate when that happens. I eventually got my own treadmill for rainy days but prefer on the road just to feel like I'm getting somewhere. Not to mention fresh air can't be beat.

    You definitely could try say 15 minutes on the treadmill but more on the warmup side. Get the heartrate up but don't go full tilt. stretch before and after. Then hit the weights. Then go back to 15 minutes more on the treadmill and you can kick it up a notch at that point. Stay hydrated. The key is to get the most out of your strength training and not overly exhaust them before your lifting has even began. You'll see much better results allowing your muscles to condition properly. You will definitely lose weight but if you want tone and definition don't forget to treat those muscles golden.

    As far as proper nutrition before and after try a combo of a carb ( fruit ) and some type of protein about 30 minutes before working out. Protein as simple as half a cup of low fat cottage cheese with the fruit is great. Definitely time it at least 30 minutes before your workout. After your work out feed the muscle with protein. A shake is fine. Then try a well balanced meal no later than two hours with proper portions. Do you do the 5 to seven meal plan routine? That also helps. Nourishes you properly and also helps your metabolism.
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    Jun 09, 2008 10:45 PM GMT
    Is there a site which has just some standard day to day meal planners? I don't want to lose too much weight (5lbs or so), but I do have awful eating habits.. if a site provided a basic menu, I could probably go from there. I'm trying to get a little leaner.. develop better muscle tone through... nicer pecs... you know, the whole package icon_smile.gif
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    Jun 10, 2008 12:57 AM GMT
    Thanks. Today I tried the 20 minutes on the treadmill, then the weights, then another 25 minutes on the treadmill to finish off. It worked pretty well. I don't know what the 5 to 7 plan is, so I doubt I follow it. Can you give it to me in a nutshell?
  • misterduck

    Posts: 32

    Jun 16, 2008 9:35 PM GMT
    Can anyone say what their experience was with TOO MUCH cardio?

    I too would like to shed about 10 lbs. I'm going early in the morning around 5:30 to do about 30 minutes on the elliptical machine. Then at lunch I will do an ab class or pilates for 20 minutes or so, then lift for about 30 to 40 minutes.

    I was thinking now that the weather is nice that I might go for a nice long bike ride (15/20 miles) a few times a week in the evening after work.

    Anyone think that would be too much cardio? I do eat about 5 times a day things like tuna and nuts. I really can't deal with this whey shakes, I get terrible gas even when mixing them with fruit. It kinda sucks, but my body just don't like 'em.

    I think too that I may want to step up some of my leg routine as well. I'm leery of squats from hurting my back numerous times when I was younger. But I might try those deadlifts, or the hang cleans that someone suggested. I just don't wanna over do the cardio to loose some weight.

    What are your thoughts?