Newbie with a few questions

Mads1997

Hi, I am trying to lose weight, I have lost 15kg but I have another 20kgs to lose. I have a muscle disease which limits my exercise so I have just been walking on the treadmill 30 mins a day. In the last two weeks I lost 1.4kg but to my horror it's all been muscle according to my dietician and her Inbody scale thingo.

I have a small home gym, a small barbell and dumbell with weights up to about 30kg if I start doing stronglifts (Or in my case weaklifts) will this help prevent muscle loss. Or do I need to lift a lot heavier to prevent more muscle loss. Also do I need to do cardio as well to shed the fat?

tameko2

when people say "lift heavy" they mean "heavy for YOU"

So for me, 30kgs would no longer be very heavy, but if its heavy for you that's fine. Heck, just bodyweight alone is pretty heavy for most folks starting out.

Are you also taking in adequate protein? To prevent as much muscle loss as possible you need 2 things - resistance training + adequate protein.

Mads1997

Thanks for your reply Tameko, I will start tomorrow and see how I go with about 10-15kilo weights.

I think I'm getting enough. My dietician has me on 1300 cals and I have set my macros to 40/30/30 Carbs/fat/protein. That gives me about 98 grams of protein I don't usually hit that but normally get to about 85-90gms. I'm 5'10 93kg and my body fat percentage is very high at 43%.