How to lose fat but gain muscle at the same time

  • Posted by a hidden member.
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    Jun 04, 2013 12:18 AM GMT
    Hey guys, Im 18 years old 5"10, my body fat percentage is 23.3% and my BMI is at 30. So earlier this year I started going to the gym and when I started I weighed 240lbs when and now im down to 214lbs. I lost 26 pounds! Now that I've shredded a lot of fat I would like to continue to lose the rest of the fat while also gain muscle in order to get ripped.

    Does anyone have any workout routines or dieting tips that will help burn calories but not muscle?
  • calibro

    Posts: 8888

    Jun 04, 2013 4:34 AM GMT
    put on muscle
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    Jun 04, 2013 5:02 AM GMT
    I am going through what you are right now.

    Biggest is not so much what exercises you do but what you eat.

    Remember at your age for about the next 7 years is still in a bit of a growing stage. your metabolism is higher than say a 40 year olds. So with that you need to decrease your intake of carbs (bread is bad) and increase the protein intake. Which I am sure you know. But sticking to that is hard. I know I am fighting it every day. Also be aware of the veggies you eat all veggies are not created equal. Spinch for example is not the same as corn corn has natural sugars in it and as you know does not fully digest which is also good if you need roughage (Fiber).

    Every one you talk to on this site will give you a different approach to diet and exercise. You don't have to follow religiously everything one person says but try taking a little from everyone and find out what works best for you.

    All the people who are ripped are already there and are in a maintenance mode (keeping what they have) you and I are trying to get there, you have made great strides in getting to where you are don't throw it all away. One of the books that I bought that you can get on ebay or amazon that is very helpful in techniques and variety of lifting exercises is The Body Sculpting Bible for Men, ISBN# 1578260850X here is a link to that book on Amazon.com
    http://www.amazon.com/The-Body-Sculpting-Bible-Men/dp/157826085X/ref=sr_1_1?ie=UTF8&qid=1370322000&sr=8-1&keywords=157826085x

    they also have it on eBay for $1.98 plus shipping
    http://www.ebay.com/itm/The-Body-Sculpting-Bible-for-Men-Hugo-A-Rivera-James-Villepigue-/230984651883?pt=US_Nonfiction_Book&hash=item35c7c2146b

    hope this helps a little,

    Gregg
  • Posted by a hidden member.
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    Jun 04, 2013 2:12 PM GMT
    Resistance training is the best way to get rid of fat - better than dieting and doing aerobic exercise. Jackie Warner

    Good fat kills bad fat.
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    Jun 04, 2013 2:33 PM GMT
    miamikid74 saidHey guys, Im 18 years old 5"10, my body fat percentage is 23.3% and my BMI is at 30. So earlier this year I started going to the gym and when I started I weighed 240lbs when and now im down to 214lbs. I lost 26 pounds! Now that I've shredded a lot of fat I would like to continue to lose the rest of the fat while also gain muscle in order to get ripped.

    Does anyone have any workout routines or dieting tips that will help burn calories but not muscle?
    You'll definitely want to know your base metabolic rate (BMR) plus calories burned through the day due to exercise and daily living. (You can find calculators for that online that will be helpful in figuing it out.) Once you know that baseline number, you can develop a strategy in terms of eating to maximize muscle gain.

    There's plenty of info on the Internet (and event here on RJ) to assist on diet and workout routines - it's just a matter of what kind of program works for you and what your goals are (as others have mentioned).
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    Jun 04, 2013 2:39 PM GMT
    Paleo diet, or some version of it. Reduce starch to bare minium, eliminate anything sweet (including fruit), hoard green veggies and flesh, lots of healthy fat (olive oil, avocados, nuts, coconut milk). Keep pumping iron.

    Turn your strength training workout into a high intensity cardio workout by not resting between sets. Instead of resting do other exercises between sets that keep your body active, or alternate your sets with different muscle groups (for example a set of chest followed by a set of biceps, then back to chest....). Or get into crossfit.
  • in_this_corne...

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    Jun 04, 2013 3:01 PM GMT
    Nivek saidPaleo diet, or some version of it. Reduce starch to bare minium, eliminate anything sweet (including fruit), hoard green veggies and flesh, lots of healthy fat (olive oil, avocados, nuts, coconut milk). Keep pumping iron.

    Turn your strength training workout into a high intensity cardio workout by not resting between sets. Instead of resting do other exercises between sets that keep your body active, or alternate your sets with different muscle groups (for example a set of chest followed by a set of biceps, then back to chest....). Or get into crossfit.


    Yeah, pretty much this in my experience...

    I'm not on paleo, but it's closest to what I am doing. I've managed to shed about 7 lbs in the past 2 months, but also increase strength and muscle definition and improve BMI - BF down 3-4%, but marked improvement in strength and physique.

    Granted I've hired a trainer 3x per week who basically does what Nivek says in his post...and started logging my food intake on a daily basis and stick (as good as I can) to the daily goals for burn and limits for calories. Now if I could just cut out alcohol...
  • Posted by a hidden member.
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    Jun 04, 2013 11:17 PM GMT
    thanks everyone for your tips
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    Jun 05, 2013 1:25 AM GMT
    miamikid74 saidthanks everyone for your tips


    Anytime! I post health and fitness tips daily on my facebook and twitter page! Feel free to check them out! icon_biggrin.gif

    http://www.facebook.com/AndrewCaponeCPT

    http://www.twitter.com/AndrewCaponeCPT



  • pelotudo87

    Posts: 225

    Jun 05, 2013 3:33 AM GMT
    Diet specifics aside (which is another thread in itself, lol).

    Congrats on losing 26 pounds! How did you lose the weight? Diet alone, cardio, any strength training? I'm asking because I would do a circuit of freeweights and calisthenics at this point. Focus on exercises that hit your biggest muscle groups: legs, back, and chest...so things like lunges, pullups, inverted rows, pushups, step ups, squat thrusts (burpees) (I don't know what your current fitness level is, so I am just giving you examples). A few bicep curls or tricep pressdowns are OK, but don't make those the focus of your workouts.

    Although I said that I'm not really getting into diet here, put yourself in a small deficit (a lot of people recommend 10-20% below maintanence), and try and drop weight slowly so as not to bring on metabolic adaptation (your metabolic rate slowing down to compensate for the rapid decrease in calories).

    Since your are relatively new to working out, you may be able to make progress in adding mass and losing fat simultaneously (or at least gain some strength while losing fat). However, once you become an intermediate / advanced weightlifter, this becomes more and more difficult to achieve.

    Congrats on your progress, man! Keep up the good work icon_biggrin.gif
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    Jun 05, 2013 7:38 PM GMT
    pelotudo87 saidDiet specifics aside (which is another thread in itself, lol).

    Congrats on losing 26 pounds! How did you lose the weight? Diet alone, cardio, any strength training? I'm asking because I would do a circuit of freeweights and calisthenics at this point.


    Mostly cardio and dieting. I would go and do weight training but more or less just to burn calories but now I want to start to build.

    What are calisthenics?
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    Jun 05, 2013 7:45 PM GMT
    AndrewCaponeCPT said
    miamikid74 saidthanks everyone for your tips


    Anytime! I post health and fitness tips daily on my facebook and twitter page! Feel free to check them out! icon_biggrin.gif

    http://www.facebook.com/AndrewCaponeCPT

    http://www.twitter.com/AndrewCaponeCPT





    I just liked your facebook page, your posts are great! Thanks icon_biggrin.gif
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    Jul 02, 2013 11:57 PM GMT
    After reading ten thousands advise, I kept only one: "Work out and eat like insane, or you stay the same"

    25 sample programs:
    http://www.bodybuilding.com/fun/issa11.htm
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    Jul 03, 2013 12:20 AM GMT
    It's very difficult. I say focus on losing the fat first and then focus on bulking up. You'll see better results if you focus on one thing at a time. You will tone up and get stronger if you try to do both at the same time, but you're not going to have amazing results and you will plateau quickly.
  • DrobUA

    Posts: 1331

    Jul 03, 2013 12:26 AM GMT
    Swimming and lifting. Swimming builds muscle and is also great cardio.
  • ScorpioQ86

    Posts: 1

    Jul 17, 2013 1:22 AM GMT
    I followed this program, and feel like the results were pretty good.

    http://www.bodybuilding.com/fun/kelly3.htm

    Another guy to check out who has a program I like Is JC Dean. Its one you have to purchase so I cant put it here.

    In general, lift heavy, and reduce calories to 500 below maintenance average for the week (maybe a little more at your bf%), make sure you hit good protein and fat targets and thats all. The rest is just "broscience". If you are new to heavy lifting you will be able to "recomposition your body" without going through the typical cut/bulk cycle, aka you can burn fat and build muscle with one plan with newby gains.

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    Jul 17, 2013 2:04 AM GMT
    up cardio and protein, down carbs, portion control and mix your workout routine frequently.

    -Keith 3:16

    Amen.
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    Aug 27, 2013 9:10 AM GMT
    from what i have been told, it is probably best if you work on one area rather than trying to do both at the same time. weight loss in fat and mass gain sort of conflicted one another. when you want to gain mass, you should be eating more calories than you are actually burning. that will help you gain mass. on the other hand, weight loss is the opposite. you need to be burning more than the amount of calories that your body is consuming. In my position, I used to weight 250 and now i am at 185lbs. i'm 5'10. I am focusing more on the mass gain. i would do 20 mins of cardio at the end of my weight training session. I think that it is working well for me.