Starting Over

cherellenjohnson9

So I used to be really fit and lift really heavy. But after graduating and working I haven't been able to workout much and have put on a litttle bit of weight and body fat.

I was wondering if I starting eating at a caloric deficit with combined cardio and heavy weights would I be able to get lean like I used to be. I really want my flat stomach and smaller waist back haha.

Height 5'7
Old Weight: 131
Current Weight: 140
Goal Weight: 131-132

Afura

To lose weight, and what people like to call 'tone', you lose weight.
Eat at the deficit MFP gives you, since you only have about 10 pds to lose, don't be overly aggressive and set the goal to 0.5lb/week. It's slow, but that's what's healthy for you and keeps you from eating too few calories. Make sure your 'normal daily activities' is set correctly, and eat back your workout calories, or at least half of them. It seems counterproductive but MFP sets your calories pre-workout for safe weight loss, shorting your calories more is shorting your body fuel.

Weights will help add definition after you lose the weight, and cardio is great for overall fitness and the two combined are great.

chase8oliver

Luckily for you, you'll most likely have solid muscle memory. Once you get your body back into a groove it'll respond the way it used to. Unless of course it's been several years then it may take a bit longer. Make sure you set your macros up correctly. Do weekly measurements. Especially, your body fat. The scale shouldn't be your only form of measurement. Also, take pictures once a week. Take a front profile and a side profile photo. I alway tell my female clients to wear a bathing suit, or my male clients to wear shorts. You want to get a glimpse of everything. Even if you're not particularly fond of it at the very moment. = )

cherellenjohnson9

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cherellenjohnson9

chase8oliver wrote: »

Luckily for you, you'll most likely have solid muscle memory. Once you get your body back into a groove it'll respond the way it used to. Unless of course it's been several years then it may take a bit longer. Make sure you set your macros up correctly. Do weekly measurements. Especially, your body fat. The scale shouldn't be your only form of measurement. Also, take pictures once a week. Take a front profile and a side profile photo. I alway tell my female clients to wear a bathing suit, or my male clients to wear shorts. You want to get a glimpse of everything. Even if you're not particularly fond of it at the very moment. = )

What is the best way to track body fat?

terbusha

Fast paced weight lifting + high intensity cardio workouts + slight calorie deficit is a great method to work towards improving your body composition.

To track progress, I would simply track your weight and body measurements, and take monthly progress pics to show the visible changes. Keep on working hard until you have the body composition you like, and then start a reverse diet to get your calorie intake back up.

suruda

Good for you for going after it when it is only 10 pounds! That is the best way to keep at your best self!

cherellenjohnson9

terbusha wrote: »

Fast paced weight lifting + high intensity cardio workouts + slight calorie deficit is a great method to work towards improving your body composition.

To track progress, I would simply track your weight and body measurements, and take monthly progress pics to show the visible changes. Keep on working hard until you have the body composition you like, and then start a reverse diet to get your calorie intake back up.

By fast paced weight lifting you mean to do a specific weight at a steady pace right? Only test after your set is done?