Lose fat but increase athletic performance?
erekstrusinski1989
Posts: 42 Member
Hello, I am looking for tips on how to get more cut but maintain my muscle, while increasing strength, endurance, cardio and bone density/durability.
Diet/nutrition tips are welcome, as well as fitness routines and all training tips.
Information about my situation: I started my fitness journey two months ago, lost 13lbs since then. 212 lbs currently. Was very out of shape with weak bone structure starting since 5 years ago and peaking 4 months ago before I started going for walks, which hurt my feet after 20 minutes.
Things I have had issues with during fitness journeys before: bone strength, injuries, losing weight too rapidly that it became unhealthy and sacrificed strength and overall endurance/durability, overworking one specific exercise and doing damage and struggling with incorporating different/new routines - becoming too set in my regimens that I don't mix it up enough to see progress anymore (hitting that plateu).
Diet/nutrition tips are welcome, as well as fitness routines and all training tips.
Information about my situation: I started my fitness journey two months ago, lost 13lbs since then. 212 lbs currently. Was very out of shape with weak bone structure starting since 5 years ago and peaking 4 months ago before I started going for walks, which hurt my feet after 20 minutes.
Things I have had issues with during fitness journeys before: bone strength, injuries, losing weight too rapidly that it became unhealthy and sacrificed strength and overall endurance/durability, overworking one specific exercise and doing damage and struggling with incorporating different/new routines - becoming too set in my regimens that I don't mix it up enough to see progress anymore (hitting that plateu).
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Replies
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Lose weight at a healthy rate, ensure you're getting adequate protein and incorporate some progressive strength training.
Check out the strength training programs here: https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
Additionally if walking for 20 minutes hurts your feet - make sure you have proper fitting, supportive shoes and walk for 15 minutes instead of 20 minutes and build up slowly.
Plateaus don't happen because you're not "mixing it up" they happen because people either aren't patient enough to ride out water weight fluctuations or they've become complacent with their food intake and are eating more than they think.5 -
tinkerbellang83 wrote: »Lose weight at a healthy rate, ensure you're getting adequate protein and incorporate some progressive strength training.
Check out the strength training programs here: https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
Thanks! I'll start the beginner Wolverine workout and go up from there as I progress!
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Keep your deficits reasonable, find a good macro mix. Adequate protein is a must, but I notice that when I am too low on carbs, my performance suffers as well. But that's not everyone's experience, so find the right mix for you. And most important (I think), is find something you actually enjoy doing for your athletic training. Weights and lifting are great, but I know when I first started on my athletic journey, dragging myself to the gym to self motivate to lift weights was not really gonna happen.
I started 8 months ago at 235 pounds and woefully out of shape, not having done any substantial, dedicated exercise for at least 7 or 8 years (and I had never been very athletic even at my peak). I knew "going to the gym" was not for me based on my many false starts with doing so, so I needed to do something different. I dove hard right into it and joined a martial arts gym that teaches a style called Krav Maga. The first several classes, I thought I was going to die. But I stuck with it, and kept pushing myself (within reason, making sure to make adjustments to prevent injury), and saw huge gains. I'm down over 30 pounds now (with diet as well obviously), and my athletic performance has increased leaps and bounds. I just got my yellow belt at a 4 hour belt test on Sunday. After the test, our sensei said that when I first joined the gym, he didn't think I was going to make it to the end of the class, but now I'd transformed into a leader at our school.
My wife likewise was in the "obese, out of shape, and not motivated by the gym" category, and she found her fit with a gym that offers jump rope fitness classes. Something very different than what I am doing, but equally motivating and exciting for her. So I am a big believer that there is a type of exercise out there for everyone, not ones they will just do because they want to get in shape, but ones they would actually enjoy.
Now that I have built a fitness base from my martial arts, I am also able to supplement it by going to the regular gym and weight lifting and doing cardio. But I never would have been able to do that without first finding something I enjoyed to build my foundation with.9 -
@MikePTY congratulations on advancing your belt! Huge accomplishment.
I did martial arts for a long time and was in peak fitness for 8 years until I developed a permanent brain disease in 2014. Now I can't afford to join a martial arts gym on my current income unless i get a supplemental part time job. I had a blue belt in BJJ, yellow in Tae Kwon Do, and years of wrestling, boxing and Muay Thai experience with 3 MMA bouts under my belt. I did have trouble with cutting weight unhealthily though and it weakened me substantially when I followed coach's weight cutting regimens. Main thing holding me back from doing BJJ again is lack of income caused mainly by problems with my brain disease, it's symptoms are very unpredictable.5 -
Fat loss is accomplished by a reasonable calorie deficit. Athletic performance by appropriate training for your sport or activities.4
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erekstrusinski1989 wrote: »Hello, I am looking for tips on how to get more cut but maintain my muscle, while increasing strength, endurance, cardio and bone density/durability.
Diet/nutrition tips are welcome, as well as fitness routines and all training tips.
Information about my situation: I started my fitness journey two months ago, lost 13lbs since then. 212 lbs currently. Was very out of shape with weak bone structure starting since 5 years ago and peaking 4 months ago before I started going for walks, which hurt my feet after 20 minutes.
Things I have had issues with during fitness journeys before: bone strength, injuries, losing weight too rapidly that it became unhealthy and sacrificed strength and overall endurance/durability, overworking one specific exercise and doing damage and struggling with incorporating different/new routines - becoming too set in my regimens that I don't mix it up enough to see progress anymore (hitting that plateu).
You need to hire someone and they need to sit down and explain to you that you can't do everything at once more or less. You need to decide on 1 goal and work towards that goal, once you reach that goal focus on your next one.
You can't reduce fat while keeping all your muscles and increase your strength it just doesn't work that way without "supplements". If that is what you want then you need to go on another message board that promotes the use of "supplements" or gear and ask them there what to take.11 -
Tedebearduff wrote: »erekstrusinski1989 wrote: »Hello, I am looking for tips on how to get more cut but maintain my muscle, while increasing strength, endurance, cardio and bone density/durability.
Diet/nutrition tips are welcome, as well as fitness routines and all training tips.
Information about my situation: I started my fitness journey two months ago, lost 13lbs since then. 212 lbs currently. Was very out of shape with weak bone structure starting since 5 years ago and peaking 4 months ago before I started going for walks, which hurt my feet after 20 minutes.
Things I have had issues with during fitness journeys before: bone strength, injuries, losing weight too rapidly that it became unhealthy and sacrificed strength and overall endurance/durability, overworking one specific exercise and doing damage and struggling with incorporating different/new routines - becoming too set in my regimens that I don't mix it up enough to see progress anymore (hitting that plateu).
You need to hire someone and they need to sit down and explain to you that you can't do everything at once more or less. You need to decide on 1 goal and work towards that goal, once you reach that goal focus on your next one.
You can't reduce fat while keeping all your muscles and increase your strength it just doesn't work that way without "supplements". If that is what you want then you need to go on another message board that promotes the use of "supplements" or gear and ask them there what to take.
You do not need supplements to do any of that. Recomp pretty much covers all the bases required.
Reducing fat through a small deficit on rest days, eating at maintenance on workout days.
You maintain muscles through adequate protein intake and resistance training.
You build strength through progressive overload.6 -
Tedebearduff wrote: »erekstrusinski1989 wrote: »Hello, I am looking for tips on how to get more cut but maintain my muscle, while increasing strength, endurance, cardio and bone density/durability.
Diet/nutrition tips are welcome, as well as fitness routines and all training tips.
Information about my situation: I started my fitness journey two months ago, lost 13lbs since then. 212 lbs currently. Was very out of shape with weak bone structure starting since 5 years ago and peaking 4 months ago before I started going for walks, which hurt my feet after 20 minutes.
Things I have had issues with during fitness journeys before: bone strength, injuries, losing weight too rapidly that it became unhealthy and sacrificed strength and overall endurance/durability, overworking one specific exercise and doing damage and struggling with incorporating different/new routines - becoming too set in my regimens that I don't mix it up enough to see progress anymore (hitting that plateu).
You need to hire someone and they need to sit down and explain to you that you can't do everything at once more or less. You need to decide on 1 goal and work towards that goal, once you reach that goal focus on your next one.
You can't reduce fat while keeping all your muscles and increase your strength it just doesn't work that way without "supplements". If that is what you want then you need to go on another message board that promotes the use of "supplements" or gear and ask them there what to take.
I know it's possible because I've done it before and never used "supplements" in my life. I just wanted tips on it. Also, I can't afford a personal trainer that's why I use this app. I said nothing about bulking muscle, just maintaining it. Natural strength can be increased by a variety of ways, even without bulking, for example strengthening tendons or more endurance. I was just asking for tips, not asking for "supplement" advice.
Edit: Your quickness in directing me towards use of substances is pretty offensive and not needed. Don't bother replying here again. I'm gonna just ignore you.9 -
Tedebearduff wrote: »erekstrusinski1989 wrote: »Hello, I am looking for tips on how to get more cut but maintain my muscle, while increasing strength, endurance, cardio and bone density/durability.
Diet/nutrition tips are welcome, as well as fitness routines and all training tips.
Information about my situation: I started my fitness journey two months ago, lost 13lbs since then. 212 lbs currently. Was very out of shape with weak bone structure starting since 5 years ago and peaking 4 months ago before I started going for walks, which hurt my feet after 20 minutes.
Things I have had issues with during fitness journeys before: bone strength, injuries, losing weight too rapidly that it became unhealthy and sacrificed strength and overall endurance/durability, overworking one specific exercise and doing damage and struggling with incorporating different/new routines - becoming too set in my regimens that I don't mix it up enough to see progress anymore (hitting that plateu).
You need to hire someone and they need to sit down and explain to you that you can't do everything at once more or less. You need to decide on 1 goal and work towards that goal, once you reach that goal focus on your next one.
You can't reduce fat while keeping all your muscles and increase your strength it just doesn't work that way without "supplements". If that is what you want then you need to go on another message board that promotes the use of "supplements" or gear and ask them there what to take.
Not true. A small deficit and progressive weight training will result in fat loss, muscle retention and possibly gain depending on the state of the trainee. Strength gain will happen through neuromuscular adaptations. All without gear.5 -
Welcome @erekstrusinski1989, so happy you've joined us here at MFP and am embarking on your fitness, health and wellness journey. Your goals, expressed in the first sentence of your post are typical, who coming here wouldn't want these?
I'm a firm believer in quantifying goals so there are clear metrics to design action plans and compare results in progress to these metrics.
You say: "Hello, I am looking for tips on how to get more cut but maintain my muscle, while increasing strength, endurance, cardio and bone density/durability."
I assume when you say to get more cut you mean reduce your bodyfat. If this is correct and this was me, I'd want to know what is my current bodyfat and what do I strive for it to be, expressed as a percentage of bodyfat.
When you say, increase my strength. I think it's important to get some benchmark lifts and capture what is your current strength as measured by those lifts. Then, you'll be able, with the assistance of others, to design a strength training program that will allow you to add to strength. You can also establish some early-bird strength goals as measured by those lifts.
Ditto for cardio which happens to be a very important goal for me, cardiovascular conditioning. Set some benchmarks and measure where you are today and establish where you want to be at various time zones of your journey.
It's all floating stuff subject to change as you get knee-deeper into it.
I believe metrics are important, otherwise, it's all a bunch of white smoke.
Answer some of these questions and other here will be able to chime in with more comments as some have already done.
Wishing you the best in your fitness, health and wellness journey. You have youth on your side so great things are possible with your desire, discipline, patience and perseverance.3 -
@pierinifitness oh good point: body fat 29%, mile run time around 13 minutes, max weights I don't know how to learn. Any tips on figuring that out by myself in the gym? I don't want to over exert myself trying, or short change myself on the data. I'm also unsure of what I strive for my body fat % to be, but realistically a medium level is fine.1
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To lose the weight, eat at a deficit.
To gain strength and keep muscle mass - drink/eat protein
To gain endurance do cardio...4 -
I've built a little muscle and little strength while losing 26 pounds over the last 9 months. All I've done is kept working out and eating 0.6 to 0.8 grams of protein per pound of body weight.
Admittedly, my gains are probably lower than what they would have been if I had been eating at a surplus. However, I'm happy that I made some progress while losing body fat. The last time I tried losing weight I lost a lot of muscle, because I was doing it wrong.1 -
erekstrusinski1989 wrote: »@pierinifitness oh good point: body fat 29%, mile run time around 13 minutes, max weights I don't know how to learn. Any tips on figuring that out by myself in the gym? I don't want to over exert myself trying, or short change myself on the data. I'm also unsure of what I strive for my body fat % to be, but realistically a medium level is fine.
I think you need to take some time and firm up your actual goals. "Athletic performance" is very broad and it seems like the first sentence of the post that I quoted was somewhat hastily put together. Once you figure out your goals, then you will have a better idea about how to reach them.3 -
@snake_man_32 thank you for sharing your methods1
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erekstrusinski1989 wrote: »@snake_man_32 thank you for sharing your methods
Sure. An additional bit of advice I can give is don't get discouraged if you aren't making a lot of progress in size or your lifts while you're cutting. The deficit in calories means I sometimes find it very challenging to complete a target number of sets that I could have easily done in a surplus.
IMO even just maintaining your strength and size while losing weight is a positive.2 -
erekstrusinski1989 wrote: »I'm also unsure of what I strive for my body fat % to be, but realistically a medium level is fine.
Target about 20% first and you'll be "in shape". From there you can keep going down if you want.
There are a zillion articles on the 'net exploring this topic; here's one of them:
https://www.builtlean.com/2010/08/03/ideal-body-fat-percentage-chart/
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feisty_bucket wrote: »erekstrusinski1989 wrote: »I'm also unsure of what I strive for my body fat % to be, but realistically a medium level is fine.
Target about 20% first and you'll be "in shape". From there you can keep going down if you want.
There are a zillion articles on the 'net exploring this topic; here's one of them:
https://www.builtlean.com/2010/08/03/ideal-body-fat-percentage-chart/
Ok cool, thanks.
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