Will this Work?

VenharBaby
VenharBaby Posts: 95
in Getting Started
Hey, ive done alot of research and my goal is to lose some body fat...My BMI is 24%. I think I would like BMI of 20-22%. Just wondering other peoples thoughts on what's the best way to do this??? There is soooo much info out there to go through omg...

#1 Obviously eat at a deficit and log my food to make sure.
#2 Just lift heavy 3 times a week or lift heavy and do a bit of cardio?
#3 Skip the lifting heavy and just do cardio and some light weight strength training?

Replies

  • kellenas
    kellenas Posts: 154
    Lift heavy
  • QueenBishOTUniverse
    QueenBishOTUniverse Posts: 14,121 Member
    It really is up to you and what you like/will stick with. I choose option two. That's how I trained for lacrosse in college and it's what seems to work best for me. Three days heavy lifting, two days 5k runs with wind sprints (in college that would have been hills, but there are no hills here :sad: ) and 1 day 10-15k at a moderate pace.

    I love running AND lifting, so I do both.
  • LadyRavenSA
    LadyRavenSA Posts: 15
    I have several bodybuilding friends (and fitness model friends), and obviously the most important thing you want to do is a lot of heavy weight-lifting, but they say it is just as important to do cardio if you're wanting to lose fat %. Whenever they have extra fat % they want to lose, they do longer cardio, so if I were you, I would definitely do both.

    You can do weight-lifting more than 3 times a week as well if you want to. I used to do light weights 7 days a week (at home with some cardio) and heavy weights 4 times a week - along with 15-30 min cardio at the gym. That's my goal again.
  • VenharBaby
    VenharBaby Posts: 95
    Cool, thanks for the input. But really what about all this logging! Is it really necessary, even when u know what healthy is and you do know portion control? I lost weight before and didn't log, but i wasn't heavy lifting either. Just cardio and light weight training and following a plan from Simply for Life. Bascially was carbbased breakfast 4 times a week, 3 times protein based. Lunch was always the bigger meal. And supper was carbbased 3-4 times a week and protein based 3-4 times a week. Bedtime snack was only sometimes. And morning and pm snack was usually just a 5g carb yogurt or piece of fruit. Sometimes snacks were skipped all together.
  • QueenBishOTUniverse
    QueenBishOTUniverse Posts: 14,121 Member
    Ok, here's my take: Early 20's training like an athlete, didn't even worry about eating healthy. I could pack away as much food as I wanted and never gained weight.

    Now: training this hard makes me HUNGRY. If I don't carefully log and track everything that I eat, I will overeat. every. single. time. I still eat a ton, but I have to make sure I'm logging.

    Edit: if you're really going to lift, you'll want more protein. I know when I was training my cravings for big juicy hamburgers went through the roof.
  • VenharBaby
    VenharBaby Posts: 95
    Ok, here's my take: Early 20's training like an athlete, didn't even worry about eating healthy. I could pack away as much food as I wanted and never gained weight.

    Now: training this hard makes me HUNGRY. If I don't carefully log and track everything that I eat, I will overeat. every. single. time. I still eat a ton, but I have to make sure I'm logging.

    Okay I understand. Here's a typical healthy day for me:
    Breakfast: Greek Yogurt with berries OR 1 piece wholegrain toast with pbutter and a piece of fruit
    Snack: 5g carb yogurt or fruit
    Lunch: Sandwich with light mayo, lettuce and meat of some sort. Raw veggies on the side. 5g carb yogurt or apple.
    Snack: fruit, veggies or yogurt
    Supper: Meat, veggies, carb or just meat and veggies
    Snack: NOT every night. SmartPop corn or yogurt and berries.

    Definately under 2000cal for sure!
  • QueenBishOTUniverse
    QueenBishOTUniverse Posts: 14,121 Member
    How much you'll need to eat depends on your individual stats. I'm set at 2345 right now for weight loss, but I'm 5'8" and have a fair amount of muscle hiding under my fat...I'd be exhausted and hungry al the time if I tried to do my workouts at under 2000 calories a day, but that may not be the case for you.

    Basically, figure out your TDEE and set a reasonable deficit 10-15%. Eat at least 1g of protein per 1lb of lean body mass and make sure you are getting enough carbs AND fat. If you can plan out your meals and meet those requirements without logging every day, go for it. For me, it's taking some practice....
  • VenharBaby
    VenharBaby Posts: 95
    How much you'll need to eat depends on your individual stats. I'm set at 2345 right now for weight loss, but I'm 5'8" and have a fair amount of muscle hiding under my fat...I'd be exhausted and hungry al the time if I tried to do my workouts at under 2000 calories a day, but that may not be the case for you.

    Basically, figure out your TDEE and set a reasonable deficit 10-15%. Eat at least 1g of protein per 1lb of lean body mass and make sure you are getting enough carbs AND fat. If you can plan out your meals and meet those requirements without logging every day, go for it. For me, it's taking some practice....

    Well my TDEE is about 2100cals so i should definitely be at a deficit eating like above post. Plus Im gonna do some cardio.
  • jaydangler
    jaydangler Posts: 28
    You deff want to be in a cal deficit but not a significantly cal deficit. If you limit your calories too much you will be losing metabolically active muscle; basically your metabolism will go down. Still lift weights! Multiple joint lifts (squats, deadlifts, bench) burn the most calories and put your body at a hormonal advantage!

    I would do a combination of heavy weight days, and days of 10-12 reps with 45-60 sec recovery of weights! Unlike cardio, this type of weight lifting ignites the afterburn effect, where you will be burning calories for the following 24 hours!

    -Julian

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