How to lose fat and gain muscle???
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The way to retain muscle and lose fat is to eat at maintenance, get lots of protein to retain lean body mass, and lift heavy weights.
Not paying attention to your calories and macros isn't going to get you there. You need to weigh and measure your food with a food scale. You need to choose foods based on your macros, not how processed they are or whether they sound "healthy."
Doing 15-20 reps of an exercise is not going to get you there. That's not lifting heavy. The people you've repeatedly complained about standing around doing nothing at the gym are doing it right, because they are lifting heavy enough to need to stand around and do nothing in between sets. What they are doing is what you need to do to get the results you want.
I agree with this. And the links about Staci and stronglifts are all good resources.0 -
If you can complete 12-15 reps of an exercise with good form, then you are not lifting heavy enough. 12-15 reps is in the muscular endurance range, and it won't help you with fat loss goals.0
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Well, when you lift heavy, you do stand around because you need a rest period between reps. If you are lifting heavy, it's not really possible to bounce around, or even just rest two seconds between reps or sets.DalbozTheLantern wrote: »I work out different parts of my body, so I can't "bounce" from working my biceps to another bicep exercise because my muscles would be too tired. I do one set of 15-20 reps (I have read that is a good amount of reps) for most exercises, then after I've worked out my whole my body, I do it all over again. I usually have to pause for a few seconds during most exercises because my arms, legs, or whatever give out, but it only takes a few breaths before I can do more reps. I don't stand and sit around for minutes on end not doing anything like other people I see at the gym. I do different weights and machines for my back, arms, legs, and abs. Basically, my arms have their rest period while I work on my legs, etc. I'm exhausted afterward, I get sore, my muscles feel fatigued, my heart rate stays elevated, and I sweat like crazy. I'm working out hard. I've seen men do lower weights than me on one the leg machines I do. I also consistently go up in weights. Like I said, I'm seeing results with muscles. That's not the issue at all. It may not be what body builders do or whatever Men's Health magazine tells you to do, but it's working for me, so I'm going to keep doing it. As for losing flab, I do plan on changing things up for that goal, like keeping a closer eye on what I'm eating, up my cardio, etc.
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I found the picture I wanted to share
This was right before I got pregnant, so the stats I listed above. Just wanting to show you what heavy lifting and eating plenty can get you. And if a shorty like me can look like this at 130, imagine what you can do with even a bit more weight to play with 
Ignore the yucky hair and face ... I'd just finished a lifting session and wanted a progress pic of my body, didn't think about hair or anything (ugh)
loving how your abs are looking! I have that top groove thing you have, it's genetic/natural. Even when I hadn't lost any weight I still had it lol. I'm eager to see myself with a flat but not flabby stomach - which I had at 145lbs. Goal is 150lbs but hopefully will be more musclar than I was at 145lbs, my legs are way harder than they were back then so I'm keeping my fingers crossed!0 -
To put on muscle you need to eat a lot more than you already are. For your height & weight you are very slim as it is, you don't want to lose any more weight, and for the scale to go down.
You should look at your diet, and incorporate as much protein as possible. I would look into a good weight rountine, this will help building muscle and changing your body composition. Don't worry about the scale, take snaps - You will see a difference.
Protein, protein, protein.....!!!!0 -
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Okay.... I should have known better than to ask about anything on an internet forum because the weirdos with poor reading comprehension crawl out from under their rocks and try to start arguments over nothing. Thanks to the few people who actually tried to help. I will seriously never understand people who feel they have vomit negativity all over others while hiding behind their computers. I'm sure y'all are going to make it so far in life!-3
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DalbozTheLantern wrote: »Okay.... I should have known better than to ask about anything on an internet forum because the weirdos with poor reading comprehension crawl out from under their rocks and try to start arguments over nothing. Thanks to the few people who actually tried to help. I will seriously never understand people who feel they have vomit negativity all over others while hiding behind their computers. I'm sure y'all are going to make it so far in life!
you asked a question..go advice, and then proceeded to tell everyone that you were already doing it right….LOL
I sense an MFP is mean thread developing...0 -
DalbozTheLantern wrote: »Okay.... I should have known better than to ask about anything on an internet forum because the weirdos with poor reading comprehension crawl out from under their rocks and try to start arguments over nothing. Thanks to the few people who actually tried to help. I will seriously never understand people who feel they have vomit negativity all over others while hiding behind their computers. I'm sure y'all are going to make it so far in life!
More wasted effort. Keep it up
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in like flynn...gotta see where this goes...0
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In....for perceived negativity when it was really good info, advice, and follow up questions.0
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DalbozTheLantern wrote: »What my body is like: I'm female, just turned 29, 5'10, 134 lbs. I think I would be termed "skinny fat." I've been working out for over four months now, doing weightlifting, cardio, and short, relaxing yoga routines to stay flexible. I work out 4-6 times a week. I do about an hour of cardio (hrm says I burn over 600 calories), and for the last two months, I have been doing weights for about an hour and a half and work out my entire body, including abs (burn a little over 700 calories according to my hrm). I'm also a vegetarian.
My problem: I gained weight rapidly when going on a medication that I am no longer take and gained to about 132-135. Before, I was 127 or 128. It seemed like it all went to my stomach. I tried dieting, and my body wouldn't go below 132 lbs. I started working out, have seen steady improvement in my muscles, gained two pounds that are hopefully muscle, improved flexibility, improved my diet, clothes fit looser on me, there is been slight fat reduction, but I still have extra fat, mainly around my stomach area. It's pissing me off. I've been taking pictures, and at first, I could see a steady change. For the last month or so, besides looking more toned, the fat seems to be about the same.
How do I lose fat while still gaining muscle?
*I would prefer comments from women since men and women's bodies are very different, but men can comment. I do not want to "bulk" or eat at a caloric excess, etc. I am not a male body builder. I do not care about having big muscles; the reason I want muscles is not for vanity, but for practicality.
I am happy with my muscles progress. I just want to lose this last bit of extra fat without sacrificing muscle.
Easy....lift heavy (that means only being able to complete up to about 6 reps at the weight) and eat at maitenance...it's called a recomp and it takes a long time to do it.
Not sure you have the paitence for it tho based on your replies.
ETA: and the fact that making the list of exercises you do would take too long leads me to believe you aren't doing a great lifting program
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DalbozTheLantern wrote: »What my body is like: I'm female, just turned 29, 5'10, 134 lbs. I think I would be termed "skinny fat." I've been working out for over four months now, doing weightlifting, cardio, and short, relaxing yoga routines to stay flexible. I work out 4-6 times a week. I do about an hour of cardio (hrm says I burn over 600 calories), and for the last two months, I have been doing weights for about an hour and a half and work out my entire body, including abs (burn a little over 700 calories according to my hrm). I'm also a vegetarian.
My problem: I gained weight rapidly when going on a medication that I am no longer take and gained to about 132-135. Before, I was 127 or 128. It seemed like it all went to my stomach. I tried dieting, and my body wouldn't go below 132 lbs. I started working out, have seen steady improvement in my muscles, gained two pounds that are hopefully muscle, improved flexibility, improved my diet, clothes fit looser on me, there is been slight fat reduction, but I still have extra fat, mainly around my stomach area. It's pissing me off. I've been taking pictures, and at first, I could see a steady change. For the last month or so, besides looking more toned, the fat seems to be about the same.
How do I lose fat while still gaining muscle?
*I would prefer comments from women since men and women's bodies are very different, but men can comment. I do not want to "bulk" or eat at a caloric excess, etc. I am not a male body builder. I do not care about having big muscles; the reason I want muscles is not for vanity, but for practicality.
I am happy with my muscles progress. I just want to lose this last bit of extra fat without sacrificing muscle.
Easy....lift heavy (that means only being able to complete up to about 6 reps at the weight) and eat at maitenance...it's called a recomp and it takes a long time to do it.
Not sure you have the paitence for it tho based on your replies.
ETA: and the fact that making the list of exercises you do would take too long leads me to believe you aren't doing a great lifting program
OP already lifts heavy....
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DalbozTheLantern wrote: »What my body is like: I'm female, just turned 29, 5'10, 134 lbs. I think I would be termed "skinny fat." I've been working out for over four months now, doing weightlifting, cardio, and short, relaxing yoga routines to stay flexible. I work out 4-6 times a week. I do about an hour of cardio (hrm says I burn over 600 calories), and for the last two months, I have been doing weights for about an hour and a half and work out my entire body, including abs (burn a little over 700 calories according to my hrm). I'm also a vegetarian.
My problem: I gained weight rapidly when going on a medication that I am no longer take and gained to about 132-135. Before, I was 127 or 128. It seemed like it all went to my stomach. I tried dieting, and my body wouldn't go below 132 lbs. I started working out, have seen steady improvement in my muscles, gained two pounds that are hopefully muscle, improved flexibility, improved my diet, clothes fit looser on me, there is been slight fat reduction, but I still have extra fat, mainly around my stomach area. It's pissing me off. I've been taking pictures, and at first, I could see a steady change. For the last month or so, besides looking more toned, the fat seems to be about the same.
How do I lose fat while still gaining muscle?
*I would prefer comments from women since men and women's bodies are very different, but men can comment. I do not want to "bulk" or eat at a caloric excess, etc. I am not a male body builder. I do not care about having big muscles; the reason I want muscles is not for vanity, but for practicality.
I am happy with my muscles progress. I just want to lose this last bit of extra fat without sacrificing muscle.
Easy....lift heavy (that means only being able to complete up to about 6 reps at the weight) and eat at maitenance...it's called a recomp and it takes a long time to do it.
Not sure you have the paitence for it tho based on your replies.
ETA: and the fact that making the list of exercises you do would take too long leads me to believe you aren't doing a great lifting program
OP already lifts heavy....
I think Steph must have missed it because she was to busy sitting around between sets wasting time. Taking up space while the OP is doing supersets all over the gym.
I was being sarcastic...guess it did not come through ...lol...0 -
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Your sarcasm-o-meter must be broken sir. You missed mine.DalbozTheLantern wrote: »What my body is like: I'm female, just turned 29, 5'10, 134 lbs. I think I would be termed "skinny fat." I've been working out for over four months now, doing weightlifting, cardio, and short, relaxing yoga routines to stay flexible. I work out 4-6 times a week. I do about an hour of cardio (hrm says I burn over 600 calories), and for the last two months, I have been doing weights for about an hour and a half and work out my entire body, including abs (burn a little over 700 calories according to my hrm). I'm also a vegetarian.
My problem: I gained weight rapidly when going on a medication that I am no longer take and gained to about 132-135. Before, I was 127 or 128. It seemed like it all went to my stomach. I tried dieting, and my body wouldn't go below 132 lbs. I started working out, have seen steady improvement in my muscles, gained two pounds that are hopefully muscle, improved flexibility, improved my diet, clothes fit looser on me, there is been slight fat reduction, but I still have extra fat, mainly around my stomach area. It's pissing me off. I've been taking pictures, and at first, I could see a steady change. For the last month or so, besides looking more toned, the fat seems to be about the same.
How do I lose fat while still gaining muscle?
*I would prefer comments from women since men and women's bodies are very different, but men can comment. I do not want to "bulk" or eat at a caloric excess, etc. I am not a male body builder. I do not care about having big muscles; the reason I want muscles is not for vanity, but for practicality.
I am happy with my muscles progress. I just want to lose this last bit of extra fat without sacrificing muscle.
Easy....lift heavy (that means only being able to complete up to about 6 reps at the weight) and eat at maitenance...it's called a recomp and it takes a long time to do it.
Not sure you have the paitence for it tho based on your replies.
ETA: and the fact that making the list of exercises you do would take too long leads me to believe you aren't doing a great lifting program
OP already lifts heavy....
I think Steph must have missed it because she was to busy sitting around between sets wasting time. Taking up space while the OP is doing supersets all over the gym.
I was being sarcastic...guess it did not come through ...lol...
LOL ....WOW, it must be Monday!0 -
DalbozTheLantern wrote: »I don't want to lose weight. I want to lose fat.
Eat at maintenance and do intense strength training a few times a week.0 -
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This thread is giving me such a laugh I am doubled over in crunches. Wait.. Hold on while I sit around resting for a minute between laughs.0
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DalbozTheLantern wrote: »Okay.... I should have known better than to ask about anything on an internet forum because the weirdos with poor reading comprehension crawl out from under their rocks and try to start arguments over nothing. Thanks to the few people who actually tried to help. I will seriously never understand people who feel they have vomit negativity all over others while hiding behind their computers. I'm sure y'all are going to make it so far in life!
Everyone here gave you awesome advice. For some reason you're just rejecting it and calling them mean instead.
Come back to the thread and reread it after you've cooled off a bit, and you'll see that people ARE answering your question, repeatedly and clearly.
The problem I see is that you seem to think that using your muscles and losing fat are separate tasks, but they are not. Everyone is trying to helpfully tell you that changing your lifting WILL give you the results that you are looking for fat-wise.
You've been provided with excellent links - just take a look at them! Did you even look at the one about Staci? she is EXACTLY what you are asking for.
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DalbozTheLantern wrote: »Okay.... I should have known better than to ask about anything on an internet forum because the weirdos with poor reading comprehension crawl out from under their rocks and try to start arguments over nothing. Thanks to the few people who actually tried to help. I will seriously never understand people who feel they have vomit negativity all over others while hiding behind their computers. I'm sure y'all are going to make it so far in life!
hangry?0
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