Lose weight and gain muscle?
hiyaitschloe_x
Posts: 36 Member
I've lost 17 pounds so far weighing in at 177pounds at 5'5 meaning I've still got 32 pounds to go.
I'm looking to build my bum and tone my thighs&legs.
I've started cardio 5 times a week and the 30 day squat challenge (just as a beginner thing, I hate exercising)
What do you reccomend for my diet and exercise?
Thanks everyone.
I'm looking to build my bum and tone my thighs&legs.
I've started cardio 5 times a week and the 30 day squat challenge (just as a beginner thing, I hate exercising)
What do you reccomend for my diet and exercise?
Thanks everyone.
0
Replies
-
It's highly unlikely you will gain muscle while eating at a deficit. But strength/resistance training will help you keep more lean muscle as you lose weight.
To keep more lean muscle add strength/resistance training, treat protein goals as a minimum and keep your deficit moderate.
Squats are great for lower body. Body weight exercises are okay in the beginning too. But look for something more rounded.
Google - Your Are Your Own Gym.2 -
Bodyweight excerscises right after cardio (controlled Fatigue) wont build up muscle but will get you leaner & tighter & better toned up1
-
I'm doing cardio in the morning and body weight at night. Wait maybe I'm confused - I thought building muscle was toning? I want to tone and get better shape.0
-
Being toned happens when you eat at a deficit and loose body fat and then the muscle your body has shows.
So what exactly shape wise do you want? Lean, Slim, Muscular? All things require different styles of work.0 -
Right okay thanks for the insight. I want to be lean, look very fit, round bum with very toned thighs where you can see the muscle.0
-
Try weight lifting & strength exercises - particularly compound movements that use your major muscle groups- squats, lunges, deadlifts, bench press, shoulder press, pull ups, etc. For looking fit and lean, seeing muscle, and getting a round booty you're going to want to focus more on strength exercises - both with just body weight and also with extra weight like dumbbells and barbells and cables- and do less cardio. Cardio is good for increasing your caloric deficit for weight loss but not that great for building muscle or even for maintaining the muscle you have. Make sure you get enough protein daily!!! You may need to adjust your macros too. Look up "how to calculate your macros" or check out the IIFYM website. (Fyi if you manually adjust macros using calculators outside of myfitnesspal those usually include exercise and activity in the calculations so you aren't going to want to eat back exercise calories or maybe just don't bother logging exercise into myfitnesspal at all so you don't get confused and accidentally over eat).2
-
Check out these Instagrams:
Buffbunny (Heidi Somers)
Leanmachine21 (Sami B.)
Faithlfit (faith leatherman)
Jessicaarevalo_ (Jessica Arevalo)
I assume this is the type of physique you're looking to get from your description? Most of them have YouTube channels too. All are body builders, not cardio bunnies
3 -
Ditch the squat challenge and get a barbell on your back. Stay in a deficit. Lose fat, save muscle by weight training, reveal it when the fat is gone.3
-
-
courtneyfabulous wrote: »
This too. Pay a trainer for a few sessions. Best investment of my life.2 -
So basically if I am trying to lose belly fat I need small portions lots of protein and lots of cardio?0
-
-
What is a calorie deficit? Like my fitness pal gives me 1700 calories a day so I just try to stay under that?0
-
So basically if I am trying to lose belly fat I need small portions lots of protein and lots of cardio?
No....
You need the RIGHT amount of calories (less than TDEE, but more than BMR) a mild caloric deficit (between 250 and 500 calories less than maintenance/TDEE) is best for fat loss. Your portions can be whatever you want as long as you're eating the right amount of calories each day.
You need the RIGHT amount of protein- 0.6 to 1 gram per pound of lean body weight (total body weight minus fat) is usually recommended, depending on how active you are and if you lift weights.
You don't need "lots" of cardio. You might want to do some, but not lots. I'd suggest maybe 20-30 minutes of hiit (high intensity interval training) cardio 2 to 3 times per week.
You should do some STRENGTH TRAINING to preserve muscle and so your body will be more likely to use stored body fat for energy rather than muscle (lose body fat, keep muscle). Maybe 1 hour 3 times per week? Or 30 to 45 minutes 5 times a week... whatever works best for you and your schedule.
You can't spot reduce belly fat. You just need to reduce overall body fat percentage until it comes off your belly.1 -
This was so helpful thankyou everyone. I can't afford to start the gym right now so it'll have to be bodyweight for a while but I will up my protein. @courtneyfabulous those girls definitely have the kind of body I am looking for!1
-
Awesome!
Maybe you could get a few dumbbells for working out at home- that's what I did at first. And check out Fitnessblender on YouTube- they have all kinds of at home workouts including home weight lifting routines and bodyweight strength exercises and hiit... all for free!!2 -
What is a calorie deficit? Like my fitness pal gives me 1700 calories a day so I just try to stay under that?
If you told MFP you wanted to lose weight, then 1700 calories (before exercise) includes your deficit.
http://community.myfitnesspal.com/en/discussion/1161603/so-you-want-a-nice-stomach/p10 -
What is a calorie deficit? Like my fitness pal gives me 1700 calories a day so I just try to stay under that?
Try to eat around 1700 if that's what myfitnesspal gave you. They calculate your deficit for you when you put in your stats and goals. You don't need to eat less than 1700.
Look up TDEE and BMR and CICO. It's good information to be aware of.0 -
Thank you so much. This is so helpful.0
-
A calorie deficit is what results in weight loss.
The body uses a certain amount of calories just to exist (before activity and exercise) this is called BMR (basal metabolic rate). For example mine is 1320 calories.
Then you perform activities all day long- walking, thinking, driving, chores, etc. and you also perform exercise. This burns additional calories and the total calories you burn per day is your TDEE (total daily estimated expenditure). This is also considered your "maintenance" calories because if you eat exactly as many calories as you burn you will stay the same weight. For example my TDEE is 1830 calories.
A calorie deficit is when you eat fewer calories than your TDEE - the amount less is your deficit. I chose a calorie deficit of 300 calories so I set my daily calorie goal for 1530 calories (1830 - 300 = 1530).
You'll notice my daily calorie goal is higher than my BMR- this is good because if you consume less than your BMR there can be some negative side effects.
Having a calorie deficit means you will lose weight because the body is not getting calories from food to use, so it uses stored energy from your body to make up the difference (it pulls energy/calories from your stored body fat and muscle).
Calorie deficit = weight loss
Calorie surplus = weight gain
Maintenance calories = stay the same weight
Also the amount of calorie deficit you have determines the rate at which you will lose weight. A pound of fat is 3500 calories, so if you consume 3500 less calories per week this means you will lose approximately 1 pound. 3500 calories divided by 7 days in a week is a calorie deficit of 500 calories per day.
My calorie deficit of 300 calories per day should result in a weight loss rate of 0.6 pounds per week.
This calculation is somewhat imperfect because you lose both fat and muscle and water when "weight" is lost, but it's a good way to estimate.
Hope this is helpful?
Luckily myfitnesspal does most of the work for you, but I find it useful to know the why's and how's of how it all works.2 -
Thanks so much! I'm going to look into all of that right now.1
-
Sorry if I'm being stupid - can I keep my 30 minutes of cardio in the morning (just to burn the extra calories) and do the fitnessblender and achieve the same results? Or does the cardio need to be dropped completely (please remember I am overweight, thanks)0
-
You can keep the cardio. 30 mins a day should be fine
1 -
You just don't want to do tons of cardio and no strength. Some people will do hours on the treadmill (and nothing else) and then wonder why they aren't getting buff and feel starving all the time.1
-
courtneyfabulous wrote: »A calorie deficit is what results in weight loss.
The body uses a certain amount of calories just to exist (before activity and exercise) this is called BMR (basal metabolic rate). For example mine is 1320 calories.
Then you perform activities all day long- walking, thinking, driving, chores, etc. and you also perform exercise. This burns additional calories and the total calories you burn per day is your TDEE (total daily estimated expenditure). This is also considered your "maintenance" calories because if you eat exactly as many calories as you burn you will stay the same weight. For example my TDEE is 1830 calories.
A calorie deficit is when you eat fewer calories than your TDEE - the amount less is your deficit. I chose a calorie deficit of 300 calories so I set my daily calorie goal for 1530 calories (1830 - 300 = 1530).
You'll notice my daily calorie goal is higher than my BMR- this is good because if you consume less than your BMR there can be some negative side effects.
Having a calorie deficit means you will lose weight because the body is not getting calories from food to use, so it uses stored energy from your body to make up the difference (it pulls energy/calories from your stored body fat and muscle).
Calorie deficit = weight loss
Calorie surplus = weight gain
Maintenance calories = stay the same weight
Also the amount of calorie deficit you have determines the rate at which you will lose weight. A pound of fat is 3500 calories, so if you consume 3500 less calories per week this means you will lose approximately 1 pound. 3500 calories divided by 7 days in a week is a calorie deficit of 500 calories per day.
My calorie deficit of 300 calories per day should result in a weight loss rate of 0.6 pounds per week.
This calculation is somewhat imperfect because you lose both fat and muscle and water when "weight" is lost, but it's a good way to estimate.
Hope this is helpful?
Luckily myfitnesspal does most of the work for you, but I find it useful to know the why's and how's of how it all works.
Just to clarify.
MFP uses a NEAT formula for calculating ones deficit. This does not include ones exercise, just ones BMR and daily activity ( inc food digestion etc). MFP expects one to eat back exercise calories.
Unfortunately most calculators used for calories burnt through exercise, including MFP, are only estimates based on population averages.
To get a more accurate calorie burn estimate it is best to eat back anywhere between 50-100% (a constant percentage) of ones exercise calories and then compare ones actual losses against the amount one is expecting to lose as per ones input in MFP.
Adjusting ones exercise calorie percentage up or down to meet ones weekly loss goal may be needed.
TDEE- one can use an off site calculator to get a calorie goal that includes exercise then input the number, minus the deficit one wishes, into MFP. Again this is an estimate and may need adjusting.
Using a TDEE calculator is good if one is very consistent in their exercise routine.
Using MFP's NEAT is good to use if one doesn't exercise consistently.
NEAT= Non Exercise Activity Thermogenisis.
TDEE= Total Daily Energy Expenditure
Cheers, h.1 -
middlehaitch wrote: »courtneyfabulous wrote: »A calorie deficit is what results in weight loss.
The body uses a certain amount of calories just to exist (before activity and exercise) this is called BMR (basal metabolic rate). For example mine is 1320 calories.
Then you perform activities all day long- walking, thinking, driving, chores, etc. and you also perform exercise. This burns additional calories and the total calories you burn per day is your TDEE (total daily estimated expenditure). This is also considered your "maintenance" calories because if you eat exactly as many calories as you burn you will stay the same weight. For example my TDEE is 1830 calories.
A calorie deficit is when you eat fewer calories than your TDEE - the amount less is your deficit. I chose a calorie deficit of 300 calories so I set my daily calorie goal for 1530 calories (1830 - 300 = 1530).
You'll notice my daily calorie goal is higher than my BMR- this is good because if you consume less than your BMR there can be some negative side effects.
Having a calorie deficit means you will lose weight because the body is not getting calories from food to use, so it uses stored energy from your body to make up the difference (it pulls energy/calories from your stored body fat and muscle).
Calorie deficit = weight loss
Calorie surplus = weight gain
Maintenance calories = stay the same weight
Also the amount of calorie deficit you have determines the rate at which you will lose weight. A pound of fat is 3500 calories, so if you consume 3500 less calories per week this means you will lose approximately 1 pound. 3500 calories divided by 7 days in a week is a calorie deficit of 500 calories per day.
My calorie deficit of 300 calories per day should result in a weight loss rate of 0.6 pounds per week.
This calculation is somewhat imperfect because you lose both fat and muscle and water when "weight" is lost, but it's a good way to estimate.
Hope this is helpful?
Luckily myfitnesspal does most of the work for you, but I find it useful to know the why's and how's of how it all works.
Just to clarify.
MFP uses a NEAT formula for calculating ones deficit. This does not include ones exercise, just ones BMR and daily activity ( inc food digestion etc). MFP expects one to eat back exercise calories.
Unfortunately most calculators used for calories burnt through exercise, including MFP, are only estimates based on population averages.
To get a more accurate calorie burn estimate it is best to eat back anywhere between 50-100% (a constant percentage) of ones exercise calories and then compare ones actual losses against the amount one is expecting to lose as per ones input in MFP.
Adjusting ones exercise calorie percentage up or down to meet ones weekly loss goal may be needed.
TDEE- one can use an off site calculator to get a calorie goal that includes exercise then input the number, minus the deficit one wishes, into MFP. Again this is an estimate and may need adjusting.
Using a TDEE calculator is good if one is very consistent in their exercise routine.
Using MFP's NEAT is good to use if one doesn't exercise consistently.
NEAT= Non Exercise Activity Thermogenisis.
TDEE= Total Daily Energy Expenditure
Cheers, h.
Yes thank you.
I exercise regularly and prefer to have consistent macros and not have to estimate my calorie burn every time so that's why I prefer the TDEE method.0 -
"Toning" is a made up word by the fitness industry. When you build muscle, you just build muscle.hiyaitschloe_x wrote: »I'm doing cardio in the morning and body weight at night. Wait maybe I'm confused - I thought building muscle was toning? I want to tone and get better shape.
There's a lot of misconceptions on building muscle. Many say it's easy and that they are gaining TONS of muscle after a few lifting sessions. And that's not usually the case. One can firm up their muscles and retain lean muscle while trying to lose weight, but it's highly unlikely they are building any significant muscle while trying to do it.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
1
This discussion has been closed.
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.4K Introduce Yourself
- 43.8K Getting Started
- 260.2K Health and Weight Loss
- 175.9K Food and Nutrition
- 47.4K Recipes
- 232.5K Fitness and Exercise
- 426 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 153K Motivation and Support
- 8K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.7K MyFitnessPal Information
- 24 News and Announcements
- 1.1K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions