Lose Weight + Gain Muscle
F3R1980
Posts: 31 Member
I was wondering what's the best way to keep on losing weight while gaining some muscles.
I currently aim to fat loss with 45 min cardio daily and I've added dumbbells (4 times a week, about 30 mins session) in order to shape the muscles a little and lose specific fat on my arms and shoulders. I don't want them to be super guns but I'd love to have a nice shape.
I've been lowering carbs as much as possible and adding proteins to my diet.
Am I on the right track or lost it completely?
I currently aim to fat loss with 45 min cardio daily and I've added dumbbells (4 times a week, about 30 mins session) in order to shape the muscles a little and lose specific fat on my arms and shoulders. I don't want them to be super guns but I'd love to have a nice shape.
I've been lowering carbs as much as possible and adding proteins to my diet.
Am I on the right track or lost it completely?
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Replies
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Well first off you can't spot reduce, so you won't be losing any specific fat by doing a specific exercise. But, if you want to add muscle while losing fat, lift heavy. You can tone specific areas by targeting them, but you can't burn fat in any one specific area. Work on lowering your overall body fat %, and you'll see the difference.0
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I've found this group to have the best information http://www.myfitnesspal.com/groups/home/10118-eat-train-progress
If you have fat to lose, you should eat at a deficit while trying to maintain the muscle you have now. Lift regularly and get plenty of protein. 1lb per lean body mass. When you lose weight your losing fat and muscle, but lifting and getting sufficent protein will help preserve muscle. It's really difficult, next to impossible to gain muscle at a deficit. But as you lose fat you'll notice more muscle definition. Just read the information that group has. There's lots to know/learn. Also you can't lose fat from a specific area only, no matter what exercises you do. You just have to eat at a deficit and be patient. It will happen eventually.0 -
Great tips so far... I've lost 21 lbs so far and while doing weights and the difference is noticeable... my arms started to look like arms actually
and I feel I've added some mass too
Eating no more than the allowed calories, yet my net calories are a little low, need to add more proteins I guess...
So you can't burn localized fat with weights? Now am puzzled0 -
So you can't burn localized fat with weights? Now am puzzled
You can't burn localized fat period. Not with anything.0 -
I would suggest a full body weight lifting program 3 times a week to start - look into Rippetoe's Starting Strength or Stronglifts 5x5.0
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So you can't burn localized fat with weights? Now am puzzled
You can't burn localized fat period. Not with anything.
This is right on. Building muscle in an area does not reduce fat in that area. Lowering your total body fat percentage for your entire body is the only way to remove fat from anywhere. You cannot spot reduce fat, it is impossible. Best thing to do is heavy compound lifts, while eating at a deficit of 20%.0 -
Very good concise explanation. Approved.I've found this group to have the best information http://www.myfitnesspal.com/groups/home/10118-eat-train-progress
If you have fat to lose, you should eat at a deficit while trying to maintain the muscle you have now. Lift regularly and get plenty of protein. 1lb per lean body mass. When you lose weight your losing fat and muscle, but lifting and getting sufficent protein will help preserve muscle. It's really difficult, next to impossible to gain muscle at a deficit. But as you lose fat you'll notice more muscle definition. Just read the information that group has. There's lots to know/learn. Also you can't lose fat from a specific area only, no matter what exercises you do. You just have to eat at a deficit and be patient. It will happen eventually.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness industry for 30 years and have studied kinesiology and nutrition0 -
Wow... I was so sure that exercising with weight will help to kill localized fat... never been so wrong.
Do you suggest losing weight first and then start shaping the muscles or I stick to my current program (6x45 min cardio + 4x30 min weights)?
Thanks for the help0 -
Losing weight would include losing lean muscle since that's just how the game works. Then do gain, you'd have your weight go back up adding muscle ALONG with fat.Wow... I was so sure that exercising with weight will help to kill localized fat... never been so wrong.
Do you suggest losing weight first and then start shaping the muscles or I stick to my current program (6x45 min cardio + 4x30 min weights)?
Thanks for the help
Bulk and cut cycles are normal when wanting to add muscle, but it can be also be done with maintenance eating and volume lifting, however the process is slow.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness industry for 30 years and have studied kinesiology and nutrition0 -
LIFT HEAVY and Cardio is key. I do 60 min of cardio 6 days a week. Sunday I will do chest and Tri's, Monday back and Bi's, Tuesday Shoulders and abs, Wednesday Legs, and just repeat the process. I try to do legs 2 times a week since it increases free testosterone. Diet is also important make sure your getting lots of veggies.0
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Everyone's covered everything else, but going low carb isn't necessary.0
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So... wait... to summarize... fat loss goes together with muscle loss but if I keep lifting I can save and shape some of that muscles.
I do eat very few vegetables but corn... I love corn
I take cereals, low fat milk, some fruits, chicken here and there, lots of tuna, some eggs and brown bread... that's my main menu. are the veggies super necessary?0 -
You're not going to lose muscle like you do fat when eating at a deficit, especially if you're eating right. It is true that it is very difficult to keep from losing some muscle, but the fat loss more than makes up for it. Eat right, and work out. Veggies...well some will tell you yes definitely, some will tell you calories are calories. I'll tell you that veggies have a ton of nutrients and help fill you up, while not having many calories. If you're serious about eating right and concerned with your macros, then you'll need to eat your veggies. I'd substitute them for the grains and bread you're currently eating if it were me.0
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So... wait... to summarize... fat loss goes together with muscle loss but if I keep lifting I can save and shape some of that muscles.
I do eat very few vegetables but corn... I love corn
I take cereals, low fat milk, some fruits, chicken here and there, lots of tuna, some eggs and brown bread... that's my main menu. are the veggies super necessary?
Yes, when you lose weight you lose fat and muscle. The higher your deficit the more muscle you will lose. To preserve muscle while losing weight you need to eat at a smaller deficit, get more than enough protein and lift heavy weights. Not 5-10lb dumbells... HEAVY weights.
By what you said you eat it doesn't seem like you would be eating a lot or getting the nutrients your body needs. Vegetables are incredibly important. They contain many great nutrients that your body needs. Corn is not enough of vegetable intake to fulfill all the nutrients your body needs. Try to get more vegetables into your diet along with healthy grains. You don't need to go low carb.0 -
So... wait... to summarize... fat loss goes together with muscle loss but if I keep lifting I can save and shape some of that muscles.
I do eat very few vegetables but corn... I love corn
I take cereals, low fat milk, some fruits, chicken here and there, lots of tuna, some eggs and brown bread... that's my main menu. are the veggies super necessary?
Yes, when you lose weight you lose fat and muscle. The higher your deficit the more muscle you will lose. To preserve muscle while losing weight you need to eat at a smaller deficit, get more than enough protein and lift heavy weights. Not 5-10lb dumbells... HEAVY weights.
By what you said you eat it doesn't seem like you would be eating a lot or getting the nutrients your body needs. Vegetables are incredibly important. They contain many great nutrients that your body needs. Corn is not enough of vegetable intake to fulfill all the nutrients your body needs. Try to get more vegetables into your diet along with healthy grains. You don't need to go low carb.
I don't want to get huge... the idea is to shape those muscles... that's the reason I am not lifting heavier weights.
Lifting also burns calories, correct? (I am asking this since many things I thought I knew were completely wrong)0 -
So... wait... to summarize... fat loss goes together with muscle loss but if I keep lifting I can save and shape some of that muscles.
I do eat very few vegetables but corn... I love corn
I take cereals, low fat milk, some fruits, chicken here and there, lots of tuna, some eggs and brown bread... that's my main menu. are the veggies super necessary?
Yes, when you lose weight you lose fat and muscle. The higher your deficit the more muscle you will lose. To preserve muscle while losing weight you need to eat at a smaller deficit, get more than enough protein and lift heavy weights. Not 5-10lb dumbells... HEAVY weights.
By what you said you eat it doesn't seem like you would be eating a lot or getting the nutrients your body needs. Vegetables are incredibly important. They contain many great nutrients that your body needs. Corn is not enough of vegetable intake to fulfill all the nutrients your body needs. Try to get more vegetables into your diet along with healthy grains. You don't need to go low carb.
I don't want to get huge... the idea is to shape those muscles... that's the reason I am not lifting heavier weights.
Lifting also burns calories, correct? (I am asking this since many things I thought I knew were completely wrong)
Hi there! Just to clarify the myth of lifting heavy making you "huge" --- lifting heavy does NOT make you huge. What it does do is help to build your muscle so that it looks better and helps to burn fat more. I am a female that lifts heavy and I look like any other chick out there, my muscles only look bigger and defined when I'm flexing, aaaaand let's face it, who walks around flexing all day?? LOL.0 -
You will not get huge. You just won't, especially lifting at a deficit. If you're not lifting heavier, you're more likely to lose muscle. I'm not sure what you mean by "shape" the muscle. Muscles are the shape they are, generally speaking. Yes, heavy squatting has perked my bum up, but the shape hasn't really changed. Eat at a deficit. get adequate protein. Do some cardio you like, lift heavy. As you lose fat, you'll be able to see more muscle definition. If you lose without lifting heavy, you'll still see some of the muscle, but you'll basically have lost some muscle, so you're less likely to have the coveted "toned" look everyone asks about. It's really all about balance. Find a way of eating that works for you and puts you in a deficit. Find cardio you like to do. Find a good, solid lifting program and follow it. Results will come.
And, just because it bears repeating: lifting heavy weights will not make you huge. One does not accidentally get big. Bodybuilders work very hard for a very long time to achieve that loo (particularly if they choose not to supplement). As an example, I am a 36 year old woman who is 5' 4.75". I currently weigh (a rather jiggly) 133 pounds (my lowest was 117 last summer). I'm sitting around 27-30% body fat. I lift heavy three times a week. (Nothing to write home about, but heavy for me. I can do 65 for a few reps on bench, 50 for OHP and got 130 for 7 on squats last week. I don't dead lift regularly at the moment, but I've gotten 120 (maybe it was 130, it's been awhile) with good form in the past.) I am currently wearing a tight size 2 or a size 4. I've been lifting for over a year, part of that at a deficit, part at a surplus. I'm fairly certain no one would call me "huge" or "bulky".
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Awesome reminders about not spot reducing I needed to rethink. Thanks, all!0
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Ok... let's define heavy weights then. I am working only with dumbbells which is what I got home.
Right now I am lifting 11lbs on each side working shoulders, triceps, biceps, back, lateral abs and legs. How heavy should I go?
Thanks guys!0 -
Not sure if you realize that corn is not a vegetable...it is a grain. It tastes yummy, especially fresh corn on the cob, but it will have a higher starch/sugar content than a vegetable. Peas are not veggies, either...they are legumes. (Just saying.) 0
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Ok... let's define heavy weights then. I am working only with dumbbells which is what I got home.
Right now I am lifting 11lbs on each side working shoulders, triceps, biceps, back, lateral abs and legs. How heavy should I go?
Thanks guys!
11lbs is not nearly heavy enough. Not having heavy enough weights will not really do anything for you.
You don't shape muscles... you don't tone muscle. You either gain, maintain or lose muscle. You will also not get huge. Building muscle takes a lot of effort. According to your profile you are female so without taking drugs you will not get large muscles, you can't as a female.
Lift weights that are heavy enough where after about 8 reps you can't do another one. Increase your weights when you can do 10 plus reps.0 -
Bump to refer back to later :-)0
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Ok... let's define heavy weights then. I am working only with dumbbells which is what I got home.
Right now I am lifting 11lbs on each side working shoulders, triceps, biceps, back, lateral abs and legs. How heavy should I go?
Thanks guys!
If you can do more than 10 reps with good form for 2-3 sets, go heavier.0 -
I sense a lot of BB.com peeps up in here!0
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Great thread. Lots of good advice!0
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Thing is, for some exercises I do 10x4 for others 10x2. For example triceps kickbacks am only able to do 1 set of 10 reps with 11 lbs
Can I just add reps to the exercises that I feel easier for me?
Thanks!0 -
Thing is, for some exercises I do 10x4 for others 10x2. For example triceps kickbacks am only able to do 1 set of 10 reps with 11 lbs
Can I just add reps to the exercises that I feel easier for me?
Thanks!
Adding reps with a light weight won't change your muscles. You need to challenge your muscles to build muscle. You only challenge your muscles by lifting heavier weights. 30 reps with a low weight will not help your muscles grow.0 -
Thing is, for some exercises I do 10x4 for others 10x2. For example triceps kickbacks am only able to do 1 set of 10 reps with 11 lbs
Can I just add reps to the exercises that I feel easier for me?
Thanks!
Adding reps with a light weight won't change your muscles. You need to challenge your muscles to build muscle. You only challenge your muscles by lifting heavier weights. 30 reps with a low weight will not help your muscles grow.
Adding reps with light weight won't add strength. You need to challenge your muscles to build strength. 30 reps with low weight will not help you increase strength, or mass.
The only way to add muscle is my lifting heavy AND eating in a surplus. If you don't eat in a surplus you will maintain muscle mass and add strength.
Lifting Heavy =/= Added muscle mass.
Additional strength =/= Additional Muscle Mass.0 -
If you don't eat in a surplus you will maintain muscle mass and add strength.
Perfect... so to keep my muscles as they are I keep on lifting what i lift and eat well0 -
If you don't eat in a surplus you will maintain muscle mass and add strength.
Perfect... so to keep my muscles as they are I keep on lifting what i lift and eat well
Can't say...I really have no idea what your routine is.0
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