So am I the only one that has been doing it all wrong?

ashleyb1031

I am at a point where i think i should limit cardio and really focus on strength training since i don't really need to lose anymore weight

SolidGoaled

Ok, so I am a former athlete that had a good muscle base at one point and feel I could get it back fairly quickly with the proper program. I am most concerned with fat/weight loss for the moment because I feel once the weight comes off I can start doing other things like actual running outside without risk to my knees and ankles. I know right now I struggle with muscle endurance because my first set or weights is usually ok but for sets 2 and 3 I fall off quickly. I'm not trying to get bulky but want to get back to where I was strength wise.

What would be your suggestion to a proper program for losing max fat/weight while gaining muscle endurance and strength?

When you want to lose fat and gain muscle, you have a bit of a compromise to make. In order to get the best out of a weight gain programme, you need to be in a positive energy balance. Which is obviously counter-intuitive to fat loss.

So what I'd advise is to try to maintain energy balance. But to add a proper lifting regime to your exercise.

What that involves is the following:
- lift to failure, the last lift of every set has to be the last you can do, this is easier with a spotter, so if you don't have one, it's fine to stop one early
- lift no more than 6-8 reps, whilst following the above advice (unless you're just starting out, in which case maintaining form is more important)
- lift no fewer than 3 sets.
- lower the weight slowly, and make sure you hold the lift at the top and the bottom.
- lift the weight as fast as you want as long as a) you're not relying on momentum and b) you're maintaining form.

And don't worry about supplements, if you're maintaining energy balance and eating a healthy, balanced diet you'll be taking in all the nutrients you need to worry about.

Ok, so let's say that I'm more concerned with losing weight at this point than "building muscle". Where should my focus be? My main focus right now IS to lose weight. Once I am to a fairly happy level weight wise I will turn my focus to getting stronger, not necessarily bigger. I really appreciate your help here Darren. There's so many opinions out there and different methods that I am trying to gather them all and weed out the ones that "stick out" as "bad". Typically the more sound the thought the more often you hear it. For those of us with no "Health science/medical" back grounds it's difficult to discern the fluff from the fact. TIA!

I have the exact same question - I am also interested in burning fat and losing weight and MAINTAINING the muscles I have - not making them bigger. Tighter, yes, but not bigger. What is the proper cardio/weights ratio for this (and of course, diet is 80% of it)

I am female, fwiw.