Experts on getting fit
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bodyofartsandmuscle
Posts: 63 Member
Hello, the only reason I ask this question is because I need some good guidance to get me headed on the right path and someone who know how to get there. I’m no expert on loosing or how to get the muscle I want. My goal is to loose weight of 34 lbs or more and tone up. I’m 5’9 and weigh 188 im in that range, keeps going up and down. I’ll talk more if your interested in helping me reach my goal for free and become buddies. Free is a big deal I know but it’s up to you! I’m 100 percent wanting this body and willing to work for it or eat what I have to. I also don’t have money to spend or on a trainer. I do have a gym that I go to 4 times a week at least. I just need good advice and tips on how to get there. If interested add me 😉. Thanks!
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Good for you! I suggest you read the sticky threads at the top of this forum and read daily posts on this topic, which are frequent. Start with walking daily and strength training 3x week, then build from there.3
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Good for you! I suggest you read the sticky threads at the top of this forum and read daily posts on this topic, which are frequent. Start with walking daily and strength training 3x week, then build from there.Good for you! I suggest you read the sticky threads at the top of this forum and read daily posts on this topic, which are frequent. Start with walking daily and strength training 3x week, then build from there.Good for you! I suggest you read the sticky threads at the top of this forum and read daily posts on this topic, which are frequent. Start with walking daily and strength training 3x week, then build from there.Good for you! I suggest you read the sticky threads at the top of this forum and read daily posts on this topic, which are frequent. Start with walking daily and strength training 3x week, then build from there.Good for you! I suggest you read the sticky threads at the top of this forum and read daily posts on this topic, which are frequent. Start with walking daily and strength training 3x week, then build from there.Good for you! I suggest you read the sticky threads at the top of this forum and read daily posts on this topic, which are frequent. Start with walking daily and strength training 3x week, then build from there.Good for you! I suggest you read the sticky threads at the top of this forum and read daily posts on this topic, which are frequent. Start with walking daily and strength training 3x week, then build from there.
I already do that, I actually love to jog but can’t right now because I have a bone spur and plantar fasciitis. At this time waiting for it to heal 😩. I also go to the gym and do cardio and lift weights. I got the basics down but thanks for the help.0 -
amberthewildartist wrote: »Good for you! I suggest you read the sticky threads at the top of this forum and read daily posts on this topic, which are frequent. Start with walking daily and strength training 3x week, then build from there.Good for you! I suggest you read the sticky threads at the top of this forum and read daily posts on this topic, which are frequent. Start with walking daily and strength training 3x week, then build from there.Good for you! I suggest you read the sticky threads at the top of this forum and read daily posts on this topic, which are frequent. Start with walking daily and strength training 3x week, then build from there.Good for you! I suggest you read the sticky threads at the top of this forum and read daily posts on this topic, which are frequent. Start with walking daily and strength training 3x week, then build from there.Good for you! I suggest you read the sticky threads at the top of this forum and read daily posts on this topic, which are frequent. Start with walking daily and strength training 3x week, then build from there.Good for you! I suggest you read the sticky threads at the top of this forum and read daily posts on this topic, which are frequent. Start with walking daily and strength training 3x week, then build from there.Good for you! I suggest you read the sticky threads at the top of this forum and read daily posts on this topic, which are frequent. Start with walking daily and strength training 3x week, then build from there.
I already do that, I actually love to jog but can’t right now because I have a bone spur and plantar fasciitis. At this time waiting for it to heal 😩. I also go to the gym and do cardio and lift weights. I got the basics down but thanks for the help.
What is your programming? Are you running a structured program? Just willy nilly doing your own thing isn't going to provide for optimal or efficient results.
If you're dieting, you're not really going to build muscle, but you will preserve the muscle mass you have so that when you drop the fat, you will be more defined. Cutting fat is a catabolic state...building muscle is anabolic. You can't really do both at the same time outside of recomp which is an effective, but very slow process and one that is usually started when one is relatively lean or more or less close to where they want to be.4 -
cwolfman13 wrote: »amberthewildartist wrote: »Good for you! I suggest you read the sticky threads at the top of this forum and read daily posts on this topic, which are frequent. Start with walking daily and strength training 3x week, then build from there.Good for you! I suggest you read the sticky threads at the top of this forum and read daily posts on this topic, which are frequent. Start with walking daily and strength training 3x week, then build from there.Good for you! I suggest you read the sticky threads at the top of this forum and read daily posts on this topic, which are frequent. Start with walking daily and strength training 3x week, then build from there.Good for you! I suggest you read the sticky threads at the top of this forum and read daily posts on this topic, which are frequent. Start with walking daily and strength training 3x week, then build from there.Good for you! I suggest you read the sticky threads at the top of this forum and read daily posts on this topic, which are frequent. Start with walking daily and strength training 3x week, then build from there.Good for you! I suggest you read the sticky threads at the top of this forum and read daily posts on this topic, which are frequent. Start with walking daily and strength training 3x week, then build from there.Good for you! I suggest you read the sticky threads at the top of this forum and read daily posts on this topic, which are frequent. Start with walking daily and strength training 3x week, then build from there.
I already do that, I actually love to jog but can’t right now because I have a bone spur and plantar fasciitis. At this time waiting for it to heal 😩. I also go to the gym and do cardio and lift weights. I got the basics down but thanks for the help.
What is your programming? Are you running a structured program? Just willy nilly doing your own thing isn't going to provide for optimal or efficient results.
If you're dieting, you're not really going to build muscle, but you will preserve the muscle mass you have so that when you drop the fat, you will be more defined. Cutting fat is a catabolic state...building muscle is anabolic. You can't really do both at the same time outside of recomp which is an effective, but very slow process and one that is usually started when one is relatively lean or more or less close to where they want to be.
So I need to loose the fat first then work on muscle? I just need some guidance that’s all. So far I have not gotten that. I am trying to loose fat, so if I need to concentrate on that first then great! After I get to my goal then I would like to build some muscle or definition I guess you would say. Not sure what would work best.1 -
If you want to "tone" and have definition you want to lose the fat covering your muscles - this will typically be done by eating at a calorie deficit and doing resistance training to maintain (and in some circumstances build a bit of) the muscle there.
While you are eating in a deficit you want to make sure you follow a progressive resistance program (for best results) see this thread for a list of programs https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1 and make sure you get adequate protein (around 0.8-1g per lb lean body mass /goalweight minimum). Also don't go too aggressive with your deficit.
When you are closer to goal you can think about building muscle (if you want to grow in certain areas) by eating at or above maintenance and lifting. However before you get there you still want to be lifting throughout while you lose otherwise you run the risk of losing more muscle and having a softer/higher bodyfat appearance when you get to goal.5 -
amberthewildartist wrote: »cwolfman13 wrote: »amberthewildartist wrote: »Good for you! I suggest you read the sticky threads at the top of this forum and read daily posts on this topic, which are frequent. Start with walking daily and strength training 3x week, then build from there.Good for you! I suggest you read the sticky threads at the top of this forum and read daily posts on this topic, which are frequent. Start with walking daily and strength training 3x week, then build from there.Good for you! I suggest you read the sticky threads at the top of this forum and read daily posts on this topic, which are frequent. Start with walking daily and strength training 3x week, then build from there.Good for you! I suggest you read the sticky threads at the top of this forum and read daily posts on this topic, which are frequent. Start with walking daily and strength training 3x week, then build from there.Good for you! I suggest you read the sticky threads at the top of this forum and read daily posts on this topic, which are frequent. Start with walking daily and strength training 3x week, then build from there.Good for you! I suggest you read the sticky threads at the top of this forum and read daily posts on this topic, which are frequent. Start with walking daily and strength training 3x week, then build from there.Good for you! I suggest you read the sticky threads at the top of this forum and read daily posts on this topic, which are frequent. Start with walking daily and strength training 3x week, then build from there.
I already do that, I actually love to jog but can’t right now because I have a bone spur and plantar fasciitis. At this time waiting for it to heal 😩. I also go to the gym and do cardio and lift weights. I got the basics down but thanks for the help.
What is your programming? Are you running a structured program? Just willy nilly doing your own thing isn't going to provide for optimal or efficient results.
If you're dieting, you're not really going to build muscle, but you will preserve the muscle mass you have so that when you drop the fat, you will be more defined. Cutting fat is a catabolic state...building muscle is anabolic. You can't really do both at the same time outside of recomp which is an effective, but very slow process and one that is usually started when one is relatively lean or more or less close to where they want to be.
So I need to loose the fat first then work on muscle? I just need some guidance that’s all. So far I have not gotten that. I am trying to loose fat, so if I need to concentrate on that first then great! After I get to my goal then I would like to build some muscle or definition I guess you would say. Not sure what would work best.
The bold would be a mistake, work your muscles whether you are losing, gaining or maintaining weight.
The phrase "use it or lose it" is very applicable, it's far easier to retain muscle rather than risk losing it and then having the long, slow process of gaining it back.
As regards the "getting fit" aspect - you have to reflect about what fit means to you.
Fit to run a 5k? Fit to race a 5K? Fit to bicycle ride 100 miles? Fit for a particular sport? Looking fit?
Beginners especially can and do add some muscle in a slight deficit by the way, it's a myth that it can't be done in a deficit and that myth puts people off trying which is very sad.
Do the right things and your results will be the best you can achieve - whether that's adding some muscle, retaining what you have, losing the least amount possible is an irrelevance. It's still the best that you could have done.8 -
Strength train WHILE you lose weight, then keep strength training into maintenance. This brings the best results for most.
You asked for general tips and that's what people have shared, but you said you're not getting the guidance you want. Please read the threads that have been shared here.
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