strenght? cardio? both?

shortie_sarah

It's been 4 weeks since I turned things around for myself and I lost 10 pounds so far by just counting calories but I want to start incorporating some exercise only I'm not sure where to begin. I know that strength training is good because it helps you maintain your LBM while ensuring that you burn more fat instead of muscle, correct? And I know cardio is a good way to burn more calories. Only thing with that is I'm already having trouble meeting my calorie goal so I don't think that I need to burn more because then I would be in too large of a deficit. I also don't want to build up muscle under fat making me look bulky before I'm able to lose the fat. (my body fat% is approx. 32%:noway: )So what would the best route be for me to take? Just strength, just cardio, both? Please help me out with this ..

1ConcreteGirl

First, don't worry about getting bulky. You cannot actually gain muscle mass at a caloric deficit; it simply won't happen. Strength training will make your current muscle mass tighten up, basically. You will not gain size or "bulk," fat and muscle mass are both lost and gained almost entirely through diet.

if you have your calorie deficit already built into your goals and don't want to eat back more cardio calories, strength training alone is enough to give you the body you want.

On the other hand, if you are having trouble meeting your calorie goals, you need to consider the possibility that you are not eating enough. Have you found your TDEE-20% to set your calorie goals?

shortie_sarah

First, don't worry about getting bulky. You cannot actually gain muscle mass at a caloric deficit; it simply won't happen. Strength training will make your current muscle mass tighten up, basically. You will not gain size or "bulk," fat and muscle mass are both lost and gained almost entirely through diet.

if you have your calorie deficit already built into your goals and don't want to eat back more cardio calories, strength training alone is enough to give you the body you want.

On the other hand, if you are having trouble meeting your calorie goals, you need to consider the possibility that you are not eating enough. Have you found your TDEE-20% to set your calorie goals?

Yes, I have found an estimate of my TDEE and taking 20% off will make my calorie needs go up from what they are now which scares me. I'm so worried that it's the wrong move and I'll end up back tracking.. =(

ETA: I'm a stay at home mom and never have a chance to get out of the house so my life is pretty sedentary apart from the normal house cleaning.. That's why I'm afraid to up my calories. I'm not so sure that I personally need them..

1ConcreteGirl

First, don't worry about getting bulky. You cannot actually gain muscle mass at a caloric deficit; it simply won't happen. Strength training will make your current muscle mass tighten up, basically. You will not gain size or "bulk," fat and muscle mass are both lost and gained almost entirely through diet.

if you have your calorie deficit already built into your goals and don't want to eat back more cardio calories, strength training alone is enough to give you the body you want.

On the other hand, if you are having trouble meeting your calorie goals, you need to consider the possibility that you are not eating enough. Have you found your TDEE-20% to set your calorie goals?

Yes, I have found an estimate of my TDEE and taking 20% off will make my calorie needs go up from what they are now which scares me. I'm so worried that it's the wrong move and I'll end up back tracking.. =(

It seems scary, but in reality, it will make your progress longer-lasting and give you more traction to make sure you don't actually gain the weight back again. The key is sustainability: you want to eat as MUCH as you can and still lose weight, not as little as possible to survive. Slowly raise your calories by 100 calories per week until you are at the right number of calories.

While you are raising your calories, your weight should stay the same. Once you get where you need to be in terms of calories, sit there for a month. During the time it takes to adjust, you might see a slight gain or your weight might stay the same. After about a month, it should start to fall off, because your body realizes it is getting enough nutrition and it will work with you to lose weight, not against you.

I know it's scary, but it's science. trust the system. It works.

That said, I suggest you look buy a copy of New Rules of Lifting for Women off Amazon and look into strength training as well.

DavPul

You've got almost 50 pounds to lose so let's not over think this. Do both. And no complaining about how hard it is to hit your calories consumed goal. All of the food in the world is available to you and surely you can find something you like that's calorie dense.

shortie_sarah

You've got almost 50 pounds to lose so let's not over think this. Do both. And no complaining about how hard it is to hit your calories consumed goal. All of the food in the world is available to you and surely you can find something you like that's calorie dense.

Yeah, that makes sense. I will just have to try and make my calorie goal.... by the way, I love El Derado!