Reducing body fat while building muscle

  • Posted by a hidden member.
    Log in to view his profile

    Aug 01, 2009 4:20 PM GMT
    Okay, so I weigh 134 lbs right now in the morning. I got some body pics on my profile. Is 160 lbs a good weight for me? I'm like 5'4" right now. I'm working on more muscle building and toning. Kinda hard I think cause of my small frame.

    I work out 3 times a week, all strength training. I'm not sure If I should include a cardio session. Worried I'll lose weight. D:

    Guess I'm looking for tips on getting more meat on my bones and getting rid of fat so I could see some abs icon_redface.gif . . . .

    Thank you!
  • Posted by a hidden member.
    Log in to view his profile

    Aug 01, 2009 5:01 PM GMT
    OK. Search the "gaining weight forum" a bit looking out for posts and threads on

    (1) Eating
    (2) not over training
    (3) HIIT
    (4) the importance of rest.

    3 times a week lifting with maybe one or max two HIIT sessions and eating properly will do it for you. 160 is a round number, but don´t get caught on numbers: they really don´t mean much
  • Posted by a hidden member.
    Log in to view his profile

    Aug 01, 2009 10:14 PM GMT
    You need calories. 160 will be fine.

    You lose fat when you have a shortage of calories but have enough to sustain workouts.

    You lose muscle when you don't eat.

    You gain muscle when you are active, and have adequate calories.

    Unless you're highly skilled, it's unlikely that you'll lose fat and gain muscle at the same time.
  • Posted by a hidden member.
    Log in to view his profile

    Aug 02, 2009 4:53 AM GMT
    I wouldn't bother about the fat loss, the more lean muscle you add the more the fat will sort itself out.
  • Posted by a hidden member.
    Log in to view his profile

    Aug 02, 2009 11:28 AM GMT
    makavelli saidI wouldn't bother about the fat loss, the more lean muscle you add the more the fat will sort itself out.


    I guess since more muscle is going to boost the metabolic rate. Then I'd have to eat MORE... icon_eek.gif

    So I guess I'll try to eat a lot more.
  • Posted by a hidden member.
    Log in to view his profile

    Aug 02, 2009 1:24 PM GMT
    There are enough guys on here to give you good advice. But as a long time lifter/ bodybuilder, there is no such thing as muscle building/ muscle toning. Muscle, with no sub-cutaneous fat, is "toned". There is no muscle toning. Build, or not build.Fat or no fat overlying that muscle. Toned muscle is just muscle with no fat over it. You do not build toned muscle. You build muscle and you eliminate the fat under the skin. Lose the fat and build the muscle.
  • intruder

    Posts: 45

    Aug 14, 2009 12:42 AM GMT
    No such thing as muscle toning / building? Is that a troll?

    Untoned muscles are mainly fatty, sarcoplasmic (full of plasma), or a bit of both. Think of an overly "marbled" T-bone from Valu-Mart, or even worse, expensive Kobi Beef.

    Dense muscle fiber is known as myofibrillated - meaning a lot of individual cells packed in there. Think pure angus or just about any Bison cut.

    Toned muscles are a balance between sarcoplasmic and myofibrillic, with little to no intracellular fat. In human terms, its the difference between a mushy and rock hard flex.

    Subcutaneous fat has nothing to do with muscle tone, and everything to do with looking "cut".
  • emailaddress

    Posts: 313

    Aug 14, 2009 2:52 PM GMT
    there is nothing wrong with chucking a few cardio sessions into your workout regime. you wont lose muscle from them as much as you wont become arnold by chucking in a few more sets in your strength training.

    the benefit isnt always losing fat tho, cardio improves your cardiovascular system, increase your basal metabolic rate and helps wiht recovery too. its something that is hugely undervalued by most gym goers.