How to lose body fat/gain muscle?

PearlAng

That's what I'd like to do. Can anyone give me tips? I do cardio almost every day (45 minutes - 1 hour usually) on some days, the cardio is kick boxing. I lift about 3 days a week. I don't weigh very much, but my body fat percentage is around 25%

Also, what are some good things to eat? Thanks!

AllanMisner

When you say "lift" what do you mean? Are you lifting heavy, doing compound movements? Or are you doing machines?

nikilis

intermittent fasting

http://www.youtube.com/watch?v=hzfsaXsV-T4

PearlAng

When you say "lift" what do you mean? Are you lifting heavy, doing compound movements? Or are you doing machines?

I like to use a 15 lb bar, I squat with that and I also bench press (I am kinda new to this, that's why I stick with only 15. Perhaps ill increase soon) I also do various exercises with 8 and 5 lb weights. In addition to squats, sometimes ill do leg machines

Huffdogg

You won't gain much muscle doing so much cardio, nor with doing such light weight. Personally, I'd eat at maintenance, not eat back exercise calories, cut the cardio to 2x/week for 20-30 minutes max (if you're after cardiovascular benefits rather than weight management--if you're just trying to burn calories, cut it out entirely), and look into a program like Starting Strength.

http://www.fitocracy.com/knowledge/official-starting-strength-guide-for-fitocrats/

theopenforum

intermittent fasting

http://www.youtube.com/watch?v=hzfsaXsV-T4

^_^ I have been intermittent fasting for just as long as hodge sensei and I promise you its not just the I.F. that gets you shredded. Its the weights the combound movement the deadlifts the squats the front squats pull ups bench press rows shrugs, its everything in between. I.F is a tool but strength training is a weapon

Just check out my videos, I explain I.F. in detail

Cheers

Huffdogg

who is hodge sensei?

FrnkLft

Here's how it all works:

Diet = Lose/Maintain/Gain Fat and Muscle Weight

Cardio = Most time efficient way to burn calories, great for cardiovascular health and endurance

Heavy Lifting = Great way to burn calories too, necessary for muscle maintenance/gain & strength

Since you're new though, I HIGHLY recommend you buy and read New Rules of Lifting for Women. It's a very accessible book with tons of information for women on lifting weight and dieting (does a lot of myth busting too, which is great). I would start here no matter what you endup doing. The exercise routine at the end of the book is good too (though kinda "fluffy", but still good), or you could just go with the ones I mentioned above which are much simpler. Your preference.

AllanMisner

When you say "lift" what do you mean? Are you lifting heavy, doing compound movements? Or are you doing machines?

I like to use a 15 lb bar, I squat with that and I also bench press (I am kinda new to this, that's why I stick with only 15. Perhaps ill increase soon) I also do various exercises with 8 and 5 lb weights. In addition to squats, sometimes ill do leg machines

Looks like you'd benefit by increasing the weight, provided you're using good form. What you should strive for is progressive resistance, which will build muscle mass. Also, if you are lifting at a good intensity, you'll get some fat burning effect (growth hormone, testosterone).

mamacoates

That's what I'd like to do. Can anyone give me tips? I do cardio almost every day (45 minutes - 1 hour usually) on some days, the cardio is kick boxing. I lift about 3 days a week. I don't weigh very much, but my body fat percentage is around 25%

Also, what are some good things to eat? Thanks!

Cardio will help you lose body fat (HIIT cardio being more efficient than steady state cardio) but heavy lifting will help you gain muscle. (Heavy means more than the 15 lb bar you are currently using. You need to push yourself to greater intensity.) A good place to start educating yourself is to visit BodyBuilding.com website where you will find lots of great articles and ideas on workout routines. Maybe try Jaime Eason's 12 week Live Fit program as a starting point.

Good things to eat: I bet you already know the answer to this one. Eat healthy, make good choices, and log everything into your MFP food diary.

DannehBoyy

I am in this same position lol but here are some tips that i have found helpful whilst trying to lower my body fat %.

1) HIIT, intervals, you should look it up on youtube, people say doing this helps to focus on losing fat, rather than energy and muscle.

2) Make sure on lifting days you eat a lot of protein.

3) Do compound exercises, they target more muscle groups at once and you should start to notices changes quicker.

4) Don't eat processed foods, and substitute sugary drinks with just water.

They are pretty basic ones but hopefully they can help you good luck!!

PearlAng

Thank you for the help everyone! I actually learned a lot on this thread.:flowerforyou:

ndj1979

do you have access to a gym?

PearlAng

do you have access to a gym?

Yep, I'm there almost everyday

PikaKnight

http://www.bodyrecomposition.com/fat-loss/adding-muscle-while-losing-fat-qa.html

ndj1979

do you have access to a gym?

Yep, I'm there almost everyday

as you are relatively new to all this you might want to concentrate on dropping some body fat first and then go for the bulk/add some muscle.

I would say learn compound lifts = deadlifts, squats, over head press, pull up/chin up, bench press - and then incorporate these into a total body work out three days a week where you hit legs/arms/back/shoulders/chest/tris and then on off days incorporate cardio ...after about three months you can go to more of an upper/lower split type workout and incorporate less cardio....oh, and make sure you are eating in about 500 cal deficit and then after three months decrease that to 200 calorie per day deficit or maintenance...

PearlAng

do you have access to a gym?

Yep, I'm there almost everyday

as you are relatively new to all this you might want to concentrate on dropping some body fat first and then go for the bulk/add some muscle.

I would say learn compound lifts = deadlifts, squats, over head press, pull up/chin up, bench press - and then incorporate these into a total body work out three days a week where you hit legs/arms/back/shoulders/chest/tris and then on off days incorporate cardio ...after about three months you can go to more of an upper/lower split type workout and incorporate less cardio....oh, and make sure you are eating in about 500 cal deficit and then after three months decrease that to 200 calorie per day deficit or maintenance...

Thanks! Yeah, I'm no stranger to deficits and cardio, but the problem is I wasn't doing it right. I'm a little "skinny fat" and it was a lot worse (far too much cardio+eating far too little) . I would lift a little, but it would just be 5 lb hand weights, I only recently got serious about it. Ive seen a little change. I need all the advice I can get lol

ndj1979

do you have access to a gym?

Yep, I'm there almost everyday

as you are relatively new to all this you might want to concentrate on dropping some body fat first and then go for the bulk/add some muscle.

I would say learn compound lifts = deadlifts, squats, over head press, pull up/chin up, bench press - and then incorporate these into a total body work out three days a week where you hit legs/arms/back/shoulders/chest/tris and then on off days incorporate cardio ...after about three months you can go to more of an upper/lower split type workout and incorporate less cardio....oh, and make sure you are eating in about 500 cal deficit and then after three months decrease that to 200 calorie per day deficit or maintenance...

Thanks! Yeah, I'm no stranger to deficits and cardio, but the problem is I wasn't doing it right. I'm a little "skinny fat" and it was a lot worse (far too much cardio+eating far too little) . I would lift a little, but it would just be 5 lb hand weights, I only recently got serious about it. Ive seen a little change. I need all the advice I can get lol

in that case you could start with 250 cal per day deficit and maybe do less cardio on off days until you are familiar with the compound movements and then move to upper/lower spit..

remember weight training should be linear as in the weights and/or reps are always increasing...you should aim for the 8-10 rep range to start....