Questions about Maintenance

anask4
anask4 Posts: 86 Member
in Goal: Maintaining Weight
Hey everyone, I've lost about 55 lbs over the past year and I think I am about ready to switch to maintenance (im a 19 year old male, 5'7", and weight about 133). My issue is that I still have a good amount of belly fat, but not much fat elsewhere. My question is, can I lose belly fat while eating at maintenance? I know this will probably consist of heavy lifting, so if someone can include a link to some sort of weight training program/schedule, that would be great. Also, I have been trying to eat low carb while losing weight, can I up my carbs while eating at maintenance without throwing everything out of whack? Lastly, from your experiences, what is the best weight range to aim for? For example, if my goal weight (for now) is 135, will I be ok with a window of 130-135? Or should I go a bit lower in order to have more wiggle room?
Basically, I want to add muscle to my frame, while losing-and keeping off fat, especially around the stomach area.
Thanks

Replies

  • roadbikebaby
    roadbikebaby Posts: 2
    Hi Anask4,

    I've been more or less "maintaining" for 2.5 years. I'm half the bodyweight of my highest. From 270 lbs to 135 lbs.

    Maintaining is a long, long, long road, ideally for life.

    As for carbs - I can't say. I think it really comes down to calories in, calories out, no matter the macronutrient they come from.

    Belly fat - yes, lifting. Get going. You get to eat more because you'll be a furnace. One of the bibles out there with really sound advice is "New Rules of Lifting." Goes into the science of lifting, eating, physiology - then gives you a few months worth of routine. I highly recommend it to start with.

    5 lbs under vs. right on vs. more weight under - You'll go up, down and around. You'll get lax or lazy, and go up. You'll get active or rigid or controlled and go down. It's all normal. Just don't forget - you've done it once, you can do it again, you're worth it. It's ok when you're on a roll, and it's ok when you fall off the wagon a bit. I try for a bit under, again, like you said, wiggle-room.

    I put my goal, 135 lbs, on my driver's licence. In the past 2.5 years I've been at 141 and down at 121. Right now I'm at 135, but I've lost muscle and gained fat. So, I'm back to lifting and working with a PT.

    Take your measurements, track how much you can lift as you go, and use all those cues, too, to tell you how you're doing and what you need.

    Good luck and well done!

    nn
  • nxd10
    nxd10 Posts: 4,570 Member
    I was also worried about my belly fat when I went to maintenance. Good news - I have lost absolutely no weight, but the belly fat is all gone. I'm not sure why - but I have lost the flab and am 2" smaller on waist and hips.

    What I have done, besides just had the skin and muscles adjust to that empty space where the fat used to be, is just walk (I bought a fitbit zip) and use a Pilates ball to sit on at work. Yes, it really, really helps strengthen your core muscles. For someone who sits all day, that's important.

    If you lift heavy, that will also help - and much more. But if you can't, go to maintenance and see what less vigorous exercise does for you.

    And congratulations! That's awesome!
  • anask4
    anask4 Posts: 86 Member
    Thanks guys I appreciate the input. I will definitely look into getting that book. Also, will 5 lbs under my goal weight be enough of a window?
  • AnneMousey
    AnneMousey Posts: 10 Member
    I would also highly recommend Bill Pearl's "20 Months to a Champion Physique" for weight training. It's free at http://www.billpearl.com, pull down under the "Programs" tab, and get started with Month 1! I'm at Month 16 (although it's taken
    me more like 2 years to get here). This program really builds muscle. As for eating, I would highly recommend Tom Venuto's "Burn the Fat, Feed the Muscle" ebooks available for purchase on-line. Percent fat and appearance are more important measures than scale weight, so I would not stress about +/-5 lbs. Another great book for maintenance is Barbara Berkeley, M.D.'s "Refuse to Regain," published by Quill Driver books. It's a lifelong battle!!!!
  • roadbikebaby
    roadbikebaby Posts: 2
    A 5-lbs window will be enough, then it won't be enough, then it'll be enough. See if you can maintain it for many weeks without feeling unwell, dizzy, weak, etc. If you do, gain a couple pounds/eat a bit more. If you don't, keep trying to maintain it.

    This is for LIFE. You'll go up, down and around. What works this year may not work next year. Or next month.
  • nxd10
    nxd10 Posts: 4,570 Member
    BTW, I am the mother of two very slim, very well built sons that bracket your age. Both have awesome shoulders and flat bellies with abs showing.

    They're method? They carry around heavy backpacks all day for school, do 10 pushups a day, and 10 situps. It's not a lot. But they're consistent and it adds up.

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