Decreasing body fat...cardio, weights, or both?

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Lisa1971
Lisa1971 Posts: 3,069 Member
in Health and Weight Loss
My body fat is slowly going up and I'm NOT happy about it. What's the most effective way to get it down fast? Cardio, weights, or both? I only have about 45 mins in the morning and need to know what is the best way to decrease body fat.

Thanks!

Replies

  • tabinmaine
    tabinmaine Posts: 965 Member
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    weights weights weights, one that are heavy for you..... and eat at a 10-20% cut off from your TDEE. There are many TDEE calculators on line.... try one :)
  • chimp517
    chimp517 Posts: 185 Member
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    caloric deficit is what changes body fat
  • TooLeftFeet
    TooLeftFeet Posts: 139 Member
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    because I'm ignorant...wouldn't calorie deficit cause weight loss and not necessarily muscle gain? I mean it--its a question of ignorance (mine)
  • jacksonpt
    jacksonpt Posts: 10,413 Member
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    There is no fast. Accept that now or you'll end up disappointed.


    Reducing body fat = losing weight + retaining muscle
    Losing weight = calorie deficit
    Retaining muscle = heavy lifting + sufficient protein

    So if A = B = C...

    Reducing body fat = calorie deficit + heavy lifting + sufficient protein intake

    Basically, maintain a reasonably calorie deficit, lift heavy (full body), and be sure to get enough protein.
  • jacksonpt
    jacksonpt Posts: 10,413 Member
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    because I'm ignorant...wouldn't calorie deficit cause weight loss and not necessarily muscle gain? I mean it--its a question of ignorance (mine)

    Yes. Weight loss and muscle gain are, for 99% of people, mutually exclusive.
  • ModoVincere
    ModoVincere Posts: 530 Member
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    both.
  • EmmaKarney
    EmmaKarney Posts: 690 Member
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    http://scoobysworkshop.com/gain-muscle-lose-fat/
  • Lisa1971
    Lisa1971 Posts: 3,069 Member
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    http://scoobysworkshop.com/gain-muscle-lose-fat/

    Thank you! Very good info!
  • mmapags
    mmapags Posts: 8,934 Member
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    There is no fast. Accept that now or you'll end up disappointed.


    Reducing body fat = losing weight + retaining muscle
    Losing weight = calorie deficit
    Retaining muscle = heavy lifting + sufficient protein

    So if A = B = C...

    Reducing body fat = calorie deficit + heavy lifting + sufficient protein intake

    Basically, maintain a reasonably calorie deficit, lift heavy (full body), and be sure to get enough protein.

    ^^^This! A little cardio too is good. I do both with a priority on the weight training for maintianing LBM.
  • 3laine75
    3laine75 Posts: 3,070 Member
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    Both + calorie deficit
  • mom2kpr
    mom2kpr Posts: 348 Member
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    Since you only have 45 min. try circuit training. If you workout at a gym, check w/trainers. Generally you alternate between cardio & weights (not sure on the best length for each - I'm new at this too). If you work out at home invest in a set of weights & a jump rope or step (for step aerobics) - or if you have stairs in your home you could use those. I'm sure there are DVD's for this kind of workout too. Good luck!
    Personally I do 30 - 50 min cardio + 30 min weight training & it seems to be working. When I am short on time I usually just do cardio or a 30 min circuit (my gym - Planet Fitness - has a circuit course).

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